P90X WORKOUT PLAN PDF

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P90X comes with a choice of three different workout schedules so you can tailor the program to fit your exact fitness goals. Download the PDFs. CST = Chest, Shoulders and Triceps. L&B = Legs and Back. B&B = Back and Biceps. C&B = Chest and Back. PHASE 1. Chest & Back,. Ab Ripper X. Plyometrics. Post-Workout Nutrition. Get better results and recover faster! No more than 1 hour after exercise, drink. 12 ounces of water mixed with 2 scoops of P90X Results.


P90x Workout Plan Pdf

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P90x is one of the best workout programs of all time, and it has produce amazing results for thousands of people. Now, get the exact schedule & calendar so you. P90X Fitness Guide - Book - Free download as PDF File .pdf) or read online for free. biser P90X Nutrition Plan - Book. Uploaded P90X Workout Sheets. P90X is unlike any other exercise program ever devised. With a total of 12 separate workouts containing hundreds of unique movements, this comprehensive.

The contents of the circuits are constantly changing, too. This keeps your body in a constant state of confusion, as the exercises are always hitting it from a slightly different vantage, which is a way to avoid plateaus and to attain the most weight loss and lean muscle growth. Because P90X is based primarily on floor exercises that use minimal equipment and no heavy weights, this is not a program that is designed to produce a bulky body There are three versions of the P90X, and P90X Classic is the baseline.

P90X Lean is for those who are more interested in healthy, exercise-based weight loss than in muscle strengthening. P90X Doubles calls for extra cardiovascular only sessions that must be done in addition to Classic.

The program lasts for a total of three months, or 13 weeks. The first two four week periods are organized in a similar manner, and the last five weeks switches things up even more. Yoga X Day Each schedule uses the same 12 workouts to get you max results. They are just arranged differently. Along with their arrangement in the schedule, Tony Horton also mentions how many reps you should do for each type of goal. Most of the workouts are about 60 minutes; however, yoga is a bit longer at 90 minutes.

Ap Ripper is shorter and often added on in your schedule. You can even stream from a laptop, phone or TV with certain streaming devices. You also get digital copies of the nutrition guides and calendars that usually come with the DVD options! Coaches love Beachbody products and can help others find the best program for their needs. Your email address will not be published.

Recipe Rating. Save my name, email, and website in this browser for the next time I comment. Notify me of followup comments via e-mail. You can also subscribe without commenting. This site uses Akismet to reduce spam. Learn how your comment data is processed. Before meeting Kim and Kalee, I was struggling with my fitness goals.

Carrie Scott. Before working with Kim and Kalee, I felt guarded sharing my fitness journey and doubted my abilities as a coach. They have offered so many amazing training opportunities which have helped me step out of my comfort zone and build my confidence as a leader.

Jill Carothers. Kim and Kalee Sorey are absolutely awesome!

They gave me the confidence to become a coach and have been valuable mentors ever since. In other words, you shouldn't be slipping all over your mat. Also make sure you are in a comfortable, calm, and warm environment when performing this routine. If you can turn the phones off and avoid interruptions, you'll really get more out of this workout.

While you're in your yoga practice, focus on the following: This can lead to strain. The eyes, ears, throat, and abdomen should remain relaxed. Persistent pain is a sign of incorrect practice or some other physical problem. Turn off the cell phone for an hour. By the third month of Yoga X, you will notice substantial improvements in your flexibility, balance, and coordination.

If you feel like you're out of control, take a break and regroup. Perform Vinyasas with forward leg swing.

Repeat on back heel on floor. Perform Vinyasa. Knee should be over the ankle opposite side after Vinyasa. Lower torso ears during upward reach. Repeat on towards floor and place both hands opposite side after Vinyasa. Perform Vinyasa and repeat sequence on opposite side.

Be on straight back leg. Opposite arm, while with front hand. Kick back hip out and sure hips and shoulders are in alignment.

P90X Workout Schedule

Repeat on or outside of front leg while raising opposite side after Vinyasa. Do a Vinyasa, then repeat sequence JDeepen lunge and work on opening hips. Reach arms over Pose with front leg bent at 90 degrees. Place left hand on back and reach head, sitting hips back toward heels. From Right-Angle Pose, extend skyward right arm out, bringing hand to the floor Come back up and stand tall on toes.

Take arm forward, creating a straight line from while simultaneously raising left arm a deep breath, then exhale and bring fingers to toes. Drop overhead arm behind skyward. Reach supporting arm under leg and Perform Vinyasa. At the end of twist movement, rest clasp hands, turning torso away from tricep of lower arm on opposite thigh floor and looking skyward.

Repeat on while looking skyward. Repeat sequence opposite side after performing Vinyasa on opposite side after Vinyasa. Vinyasa while in Downward Dog, raise leg then swing knee forward up to forehead and hold; repeat three times. Place hands in prayer with elbow back leg in line with torso. Straighten pinkie toe, simultaneously opening torso of other arm and eyes skyward. From Prayer standing leg and reach arms straight and lifting other arm skyward. Eyes are Twist, lift and extend bent supporting leg ahead, parallel to torso and back leg.

Use yoga block straight out on top of other leg. Turn entire From Warrior Three, bend forward, raising if necessary. Switch hands and reach body sideways, raising arm towards ceiling back leg higher by opening hip.

Bring opposite arm skyward. Repeat on while balancing on the other arm. Repeat hands to the floor, then grab standing leg opposite side after Vinyasa. Perform your sequence on opposite side after Vinyasa. Reach other arm skyward. Also, while in Side Arm Balance, raise upper leg. Rotate knee of non- inside of left ankle. Push left foot out up as high as possible, then extend raised weight-bearing leg to side.

Hold hands in against hand, lifting leg. Tilt at waist while leg straight out and support by placing Prayer position, then reach arms overhead. Repeat on opposite side. Keep palm skyward. Jncrease leg lift and lean forward. Place beneath shoulders and knees directly open knees wider than elbows. Press left foot on floor on right side of right under hips, round back while exhaling and inside of knees against upper arms and knee.

Reach right hand skyward, place left drop chin to chest. Reverse move, inhaling shift weight onto hands, lifting legs off hand on floor directly behind you. Twist while arching back and lifting head. Focus on removing balancing torso to left and drop right elbow to the foot from floor.

Lower upper distance apart with heels close to buttocks. Modify intensity and straightening arms beneath you. Straightening legs skyward, keep by resting on forearms. Forget it, guys. To really open hips. Left leg remains straight up.

Hold for 3 breaths. Final move of floor beneath shoulders, fingers facing to sides, grasp feet in close to hips.

Pull sequence is bending knees to ears. Come forward. Bend knees with feet on floor, feet in, stretching up with straight back out of this pose by gently unrolling slowly hip-width apart. Lift your body and drive use towel under feet to alleviate ankle from top of spine to lower spine. Keep elbows locked, torso pain. Do 30 seconds with a flat back and parallel to the floor and knees over ankles. Keep chin tucked into raise legs together while simultaneously knee out to the side, foot on inner thigh.

Keep Bend torso from hips over extended leg chest up, back straight, and palms facing and clasp foot with both hands. Modify by holding legs up with other side. Part 2: Straighten both legs for Jncrease height of feet and hands. Two-Legged Forward Bend and repeat stretch. Lift foot flat on floor. All 3 variations have and palms down. Lift right leg 1 inch off legs skyward, and tilt them to the right at both arms extended forward and up.

After second hold, Repeat on other side. Be sure to keep back slowly swing legs over to the left side and flat on floor. After 30 seconds, switch leg repeat hold. Modify by adjusting to-body angle.

Place left hand on 20 seconds. Reach right bend knees, and roll torso side to side. Be relax head and arms on floor. Relax arms arm between right and left thigh. Reach sure to keep lower legs equidistant. Clasp with palms down. Lie back and pull left knee in toward shoulder.

Rest arms chest. Close eyes and breathe deeply. Place head in neutral position. Close eyes and relax completely.

This workout went through more stages in its development than a prepubescent. Originally it was just a leg workout, but the pilot and test groups felt that the program was too heavy on the legs and too light on, well, everything else.

While the main focus of the program lies in strengthening and developing the leg muscles quads, glutes, hamstrings, and calves , there's also a handful of good old-fashioned pull-up exercises to give your legs a much deserved break while you work the upper body. Crossed-Wrist Shoulder Stretch front and back - Straighten arms down in front of body.

To stretch front of shoulders anterior delts clasp hands behind back and pinch shoulder blades together. Huggers - Swing arms like giving yourself a hug, alternating arm position. Alternate arms for 10 seconds. Wide-Feet Forward Hamstring Stretch - From a wide stance, fold forward at waist with straight or slightly bent legs. Runner's Stretch - Bend over with legs split in a low forward lunge, front leg bent at 90 degrees, knee over the ankle and back leg straight on the ball of foot.

Place both hands near instep of bent front leg and lower torso to intensify stretch. Move hands to both sides of front foot. Straighten front leg while simultaneously lifting toes of front foot off the floor. Reach left hand behind body to grasp left leg, pull heel up towards buttocks until stretch is felt.

Hold for 20 seconds and repeat on other side. Because pull-ups can be difficult for women to perform, most w i l l need to modify these exercises by using a chair for assistance. Finally, when performing a pull-up, be sure to straighten arms completely at the bottom of every rep, but don't try to bounce off the bottom. Be sure to shoulder-width apart , perform standard keep knee over ankle.

If necessary, modify Crescent Pose.

Pull body up with toe touch for balance. Alternate every 15 seconds. From kneeling, seated, or between reps. If necessary, lunge, keeping knee over ankle of front leg.

Step on band with front foot Band Move: Raise arms above head or hold weights at sides. Alternate legs every 10 seconds. Try the floor. If necessary, modify by placing to keep other leg straight. From kneeling, seated, or standing position, pull band towards chest with palms-up grip for 2 reps, then switch to palms-down grip for 2 reps. While off if necessary, and keep moving to avoid side, at a degree angle, and to the in lunge, bring lower rib cage to upper cooling down.

Extend arms upward, creating a Do in 3 sequences of 5 per leg. To modify, keep Jncrease depth of lunge and maximize arms behind and in line with straight leg.

Push off ball pull-up movement. If necessary, modify sides, inhale arms straight up to ceiling. Exhale and begin to bend at the waist with leg.

Knee stays above or behind ankle, straight legs, and swan dive to the floor. Hold for 30 seconds. LEES S. Pull body up steps, then backwards 4 steps. From kneeling, seated, or standing position, pull handles towards chest with palms-down grip. If necessary, of body weight on heel of one foot and shoulder-width pull-up to shoulder-width modify with one or two feet on chair.

If necessary, modify by placing foot on chair. If using chair Band Move: Slowly alternate bending one'knee while straightening opposite leg and driving its heel into the ground. Kenpo Quad Stretch - Start on hands and knees. Pull right knee up and between hands, turn outer ankle out towards floor, and sit on ankle. Push left knee back away from body, grab left ankle with left hand, and pull back towards buttocks.

Kenpo karate started with native Hawaiian Ed Parker Sr. Parker's journey exposed him to the spectrum of martial art forms that originated in China, India, and Asia, which he combined to create Kenpo, a raw streetfighting style and the first American KENPO X system of martial arts. American Kenpo emphasizes the assets of gravity and economy of motion—everything is used, nothing wasted.

In the end, one comes to know that the real weapon is not the fist or the foot, but the whole body.

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Kenpo X was designed to give P90X users a high-intensity cardiovascular workout loaded with fun, explosive combinations to improve balance, flexibility, coordination, stamina, and confidence. Straight-Arm Reaching Torso Twist -. Wide feet, straight legs. Bend halfway down at waist and rotate torso from left to right side. Bend all the way down to feet and rotate torso from left to right side. Bend halfway down at waist and rotate torso from right to left side.

Bend all the way down to feet and rotate torso from right to left side. Extreme Side Lunge - Place hands on floor on either side of straight leg. Take 3 breaths and turn into a Runner's pose. Extend arms straight up and look up between hands. Then lift knee up from ground and go into Crescent pose, to Prayer Twist, and finally back to Prayer Squat. Repeat sequence on opposite side, starting from Prayer Squat position. Hip-Width Forward Hamstring Stretch - With feet parallel and shoulder-distance apart, bend forward at waist and fold arms.

Then lower head and place forehead on forearms. Slowly roll out of stretch, then lie on back. Lying Hamstring Stretch - Raise one leg straight up and grab hamstring try to keep leg as straight as possible. Then grab calf, followed by toes if you can. Then keep leg straight while extending out to side. Then bend and pull knee back in toward armpit and lower leg to start position. Repeat with opposite leg. Pigeon into Kenpo Quad Stretch - Rest weight on outside of left leg and allow body to collapse forward.

Reach behind and grab foot, and pull towards buttocks. Frog - Still on hands and knees, spread legs wide, keeping lower legs in parallel position. Lower upper body down toward floor while gently pressing hips backwards. Modify intensity by resting on forearms. Float into Downward Dog and slowly alternate bending one knee while straightening opposite leg and driving its heel into the ground.

Remember, every punch and every kick starts in a standard Fighter's Stance, except when directed to stand in Horse Stance. If you don't know what Horse Stance is, you need to watch this video! Additionally, whenever throwing any punches or kicks, be careful not to hyperextend snap your arms and legs. Be kind to your connective tissue —we're talking elbows and knees here.

During any kicking sequence, be very conscious of hamstring flexibility or inflexibility. During any block sequence, always remember that while one arm is blocking, the other fist recoils back to start position. Keep hands hands up , twist and turn torso so that you and Uppercut punches. Repeat sequence up and elbows down when throwing Jabs. Switch to left foot forward and repeat with every big rotation. Repeat sequence sequence on opposite side. Repeat Cross Punch with back arm, then Hook Punch with back arm, then Hook with sequence on opposite side.

Repeat sequence on forward arm, then Uppercut with back opposite side. Repeat sequence on opposite side.

Cross combinations. Jumping Jacks for 20 seconds 10 reps. Do 15 grabbing someone's collar , and in one reps, then 15 more reps with greater height. Lean left, Side Kick right. Do forward, lean forward at waist, turn and Jump rope for 15 seconds. Do 15 reps, then 10 more reps with greater height. The form that applies to these kicks sideways, extending lead arm straight in extending lead hand with open palm and separately still applies in combination.

Then follow Always lean in opposite direction of every by a Hammer Punch with the same hand. This will allow you to achieve greater Repeat sequence on opposite side. Repeat sequence on kick height and avoid injury.

Alternate right and left arms. Each Jumping Jacks for 20 seconds 10 reps. Each combo counts as 1 rep. Alternate downward and away from body. Alternate block out, block down. Complete 16 cycles right and left arms.

Each combo counts as right and left arms. Each combo counts as moving back and forth—4 forward and 1 rep. Big hip turn and follow grabbing someone's collar , and in one Jumping Jacks for 20 seconds 10 reps. Then lean and pivot on lead foot, followed by Side Mule Kick. Hook left, Uppercut right, Side down, in, and out in a cross pattern chin Back Kick. Repeat sequence on opposite Kick right.

Repeat sequence on opposite high. Alternate arms and do not start side. Increase speed every 10 reps. Hands on floor or fold arms and rest head on them while rocking body from side to side. Slowly alternate bending one knee while straightening opposite leg, driving its heel into the ground.

Flexibility training often takes a back seat to strength, speed, power, and cardiovascular endurance work, but the truth is that it can help you achieve a higher level of athleticism over a longer period of time. Ignoring this aspect of your training is a recipe for getting injured and hitting a plateau. It only stands to reason that the more you contract your muscles, the more you need to stretch them back out.

Yes, studies of high-level athletes have shown that stretching before maximal-effort events can reduce power production, limiting performance when it really counts. Our take: The next time you get invited to the Olympic Trials, forget about stretching before the long jump.

Before you work out at home, you want your muscles to be capable of a full range of motion. CS P90X is designed to use the whole body in very dynamic ways. This stretch sequence will help you prevent injury and avoid compromised results, which makes it an integral part of the: This extensive full-body stretch uses disciplines from multiple sports, Kenpo, karate, and yoga.

Inhale, reaching forward to hands. Keeping hands on floor, and grab wrist of that arm with other arms up and into a slight back bend.

Keeping back and legs hand. Pull on arm while tilting head in Exhale, open arms and swan dive forward, strong, inhale into reverse swan dive, opposite direction of arm you're pulling. Place hands on floor ending with fingers skyward and slight Repeat on other side.

Inhale and raise torso up into back bend. Exhale to Namaste. Gently step or jump back into Chaturanga bottom of push-up position. Exhale, pushing up hips and torso into Downward Dog pose. Keep arms stable and turn floor. Roll head from right shoulder down up, reaching tall. Then release arms head slowly to look over left shoulder. Arms should be wide, fingers flexed. Inhale and open out away from body.

Lean slowly side to shoulder height, palms up, fingers spread. From Bend elbows, pulling hands in towards thumbs pointing behind you. Exhale back same position, place palms flat on floor chest. Hold tension in hands and forearms to Prayer position.

Slowly lean back until stretch is Finish by extending arms with fingers felt. Hold for 10 seconds. Move arms in small left arm above elbow with right hand. Pull a hug, alternating arm position. Do for circles. Do 20 seconds clockwise and 20 arm across body until you feel stretch in 20 seconds.

Then position the shoulder. Then Reachers - Standing with good posture, fingers down and repeat clockwise and raise bent arm overhead and with reach both arms up high and swing them counterclockwise movements for same opposite hand grab elbow and pull arm back behind body as far as you can.

Swimmers - One arm at a time, simulate crawl stroke 10 seconds, then backstroke 10 seconds. Tuck chin overhead until feet touch the floor. Then overhead with palm facing floor. Open into chest and slowly roll back and forth, clasp hands and lay arms straight out on right side of rib cage.

You may support yourself by placing hands on hips, using elbows for stabilization. Place beneath shoulders and knees directly place right ankle on left thigh. Reach right left foot on floor, on right side of right under hips. Round back while exhaling arm between right and left thigh. Reach knee. Reach right hand skyward and place and drop chin to chest. Reverse move, left arm on outside of left thigh.

Clasp left hand on floor directly behind you. Lie back and pull Twist torso to left and drop right elbow to head. Repeat on side of left thigh. On exhale, twist torso other side. Place hands on lower back waist.

One hand at a Fold arms and rest head on them or just time, reach down and grab heel or bottom hang arms straight down.

Then gently and slowly tilt head back. Come out of this pose as slowly and gently as you went into it. Pull right knee beneath shoulders and knees directly than hips.

Slowly lie backward, sitting up and between hands. Turn outer ankle under hips. Round back while exhaling between feet. Support body on elbows or out toward floor and sit on ankle. Push left and drop chin to chest. Reverse move, lie all the way back. Come out of this pose knee back away from body and grab left inhaling while arching back and lifting as slowly and gently as you went into it. Arch narrower, toes out.

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Squat down as low as keeping lower legs in parallel position. Lower upper body down toward floor Increase stretch and height by pushing Place hands in Prayer position.

Use while gently pressing hips backward. Gently rock back and forth. Bend left leg and turn knee legs for two-legged forward bend and while flexing feet, scissor legs so that one outward, placing left foot on right inner hold stretch. Grab as low as possible on leg is parallel with floor and other leg is thigh.

Reach arm up overhead then bend the leg or wrap towel around foot to assist pointing skyward. Switch leg position at waist, collapsing torso over right leg. If needed, place yoga block at foot back and forth with 2-count between Repeat on other side. Always keep upper and reach around it for added stretch. If needed, place yoga block at foot and reach around it for added stretch. Point and flex foot 8 feet hip-distance apart. Slowly alternate aligned. Turn left foot out, with arms times, then circle foot inward 8 times, then bending one knee while straightening reaching skyward.

Exhale forward over outward 8 times. Rest body weight on top of feet, relax head and arms on floor. Stretch to stretching ankles. Relax arms alongside body, palms up. That's because it focuses on strengthening the lumbar spine and trunk muscles, which are the foundation for all the other muscles in the body. Few people realize the vital role their core muscles play in everyday activities— which will give you even more of an edge.

Split-Leg Forward Hamstring Stretch - Standing with feet together, take large step forward, keeping heels aligned. Turn front foot out with arms reaching skyward, exhale forward and bend torso over front leg.

Reach left hand behind body to grasp left leg and pull heel up towards buttocks until stretch is felt. When performing push-up exercises, do as many repetitions as possible, maintaining good form throughout the movement.

The philosophy when performing exercises involving weights or bands is that 8 to Y! Stack feet by beside ears. Hold for 5 counts. Roll to Each arm position should form a straight placing right foot on top of left.

Switch side, keeping legs and arms extended and line with your body. Alternate sides for position of arms and legs after every fifth off floor. Roll to stomach, keeping legs each lunge.

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Knee option if needed. Repeat process, pound dumbbell in each hand. Reach behind and grab and forth as if running. Use light weights shoulders.

Hands should be flat on floor, ankles to get in bow position. Lift chest with modified intensity.

P90X Classic

Keep your core shoulder-width apart. Body is supported and knees off the floor. Hold for 5 strong through entire sequence. Press up off seconds, then roll onto back and extend forearms until arms are straight.

Go back arms and legs 6 to 12 inches off the down the way you came up. Focus on ground. Jncrease speed. Do as many as you can. To modify, perform on knees. Extend arms off, if necessary, and keep moving to straight. While keeping fingertips on the fully over opposite shoulder. Bring back avoid cooling down. After 30 slowly shift body to opposite leg lunge seconds, repeat on opposite side.

Slowly shift back and forth 20 Band Move: Place foot on band, reach times. It's important to maintain wide down and grasp handle with both hands. Perform same move as above. Perform a push- Place other hand on hip with elbow slightly pointed out. Go into a squat with up, then bring right knee in towards chest, skyward.

Lift body off floor with only chest and head up, and forearms on then put it back.Swimmers - One arm at a time, simulate crawl stroke 10 seconds, then backstroke 10 seconds. Try to set a rep goal prior to starting your set. No curls or pull-ups today. During this period your body is going to get accustomed to the rigors and demands of P90X by forming engrams, or neuromuscular patterns that allow you to turn new movements into routine.

If necessary, bend at waist, keeping back flat.