The Body Shop

Speed work comes in HOT today….

This workout alternates between easy cruising, all-out sprints, and active recovery, with each sprint getting a little longer before you earn a full minute of rest.

The goal? Hit every sprint hard. Don't save anything for later. You've got recovery built in.

50% Pace = easy, all-day effort. Sprint = max effort, pedal to the floor. Active Recovery = just move slowly.

What exactly is HIFT? It’s one of the five daily workout programming tracks included in monthly membership at The Body Shop.

HIFT (High-Intensity Functional Training) combines strength and conditioning through constantly varied workouts designed to prepare you for more than just the gym.

One day you might be lifting a barbell. The next, pushing a sled, carrying weight, rowing, running, or working through bodyweight movements. The goal is simple: build strength, improve conditioning, and become a more capable human.

This one is all about changing gears quickly and smoothly. You'll spend most of your time cruising at an easy, sustainable pace...then repeatedly hit the accelerator for progressively longer bursts of speed. The twenty-second burst is easy. The sixty-second burst…not so much.

The challenge isn't the first sprint. It's finding another gear when the intervals get longer and the legs start to feel it.

50% is an easy, all-day pace. 90% is a fast, aggressive effort

Control the easy. Attack the hard. Recover. Repeat.

DO YOU EVER WALK INTO THE GYM AND HAVE NO IDEA WHAT TO DO?

You're not alone.

One of the biggest misconceptions about 24/7 gyms is that you're left to figure everything out on your own.

But that's not how we operate at The Body Shop.

Every membership includes access to FIVE structured programming tracks delivered right to your phone each day. Whether you're looking to build strength, improve conditioning, train for powerlifting, boost endurance, or just have a solid workout waiting for you when you walk through the door, we've got you covered.

No guessing. No wandering. No writing your own workouts.

Just show up, check out the screens in the gym (open the StreamFit app!), and get to work.

The freedom of 24/7 access PLUS the structure of professionally designed programming…That's OUR difference.

Ready to train with purpose? Tap the link in our bio to learn more about The Body Shop today!

This one starts fast and gets heavy! Today's workout combines running, rowing or skiing, and sled work in a pyramid format that will challenge both your engine and your legs.

You'll move through 9 rounds of cardio and sled pushes/drags, gradually adding weight to the sled through Round 5 (the "TOP" of the pyramid) before stripping it back down in reverse. The middle rounds are where things get interesting.

Pace the cardio, stay smooth on the sled, and manage your effort as the weight climbs. Enjoy!

Your gym should complement your life. Not complicate it.

Most fitness facilities demand that you adapt to fit their rigid, fixed schedules. We don't think that's fair.

At The Body Shop, we do things differently. Your gym should fit your life…not the other way around. You get a top-notch training environment designed around total schedule autonomy.

With our premium 24/7 open-access facility, you regain absolute control over your time. Train whenever it actually works for you. Early morning, late night, or right in the middle of the day.

Ready to reclaim your time? Tap the link in our bio to learn more about The Body Shop today!

We’ve got some SPEED WORK today!

This one is about being able to go from LOW & SLOW to FAST & FURIOUS in a smooth transition. You’ll move from easy conversational pace to all-out max effort sprints in a matter of seconds.

Short efforts. Fast legs. Burning lungs. And a lot of fun!