Note: If you start to feel excessively tired, don't be afraid to skip your morning workout. If you're overtraining, it's no longer beneficial, so pay close attention to your body and how it's reacting. Make no mistake, this is the real deal and no picnic. In fact, you may sweat more than in P90X. What you sacrifice in overall gains in strength and speed, you'll make up for with positive changes in lean body mass.
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. Your aim should be to finish each workout and perfect each movement, as opposed to focusing on weight or resistance. As your body gets used to the exercises, it will do them more efficiently and the amount of weight you can use will greatly increase.
You should begin to see this skyrocket towards the end of week 3. While not easy, this week will allow your body to recover from hard resistance training while continuing your adaptive process.
Core strength, cardio, and flexibility are the focus of the week as your body builds more engrams and increases stabilizer-muscle strength. During these weeks you'll want to attempt to increase the weight you use for each exercise.
During this phase, try to finish between reps and be at or near failure at the end of each set. Remember that your body only gets strong while at rest.
So be sure to get enough sleep! No holding back, no getting used to anything—this will be the time to push to exhaustion and muscle failure on every single set! Let's drop the reps a little and try to fail at on weighted movements.
After four weeks of complete hammering, your body wants to rest. So instead, let's push your personal envelope and see what you've got. We want your best effort, each and every day! When the going gets tough, the tough get going; be at your best when your best is needed; take no prisoners. You've come this far— now let's put the X in "extreme"!
The first of which is to take your. So aside from attaching your photos to the pages at the end of this book, we also suggest that you post them on the Million Dollar Body Message Boards. Any other type of self-promotion, such as a full-page photograph in your local newspaper, is up to you. Record all the dramatic results in the "After Day 90" blanks at the beginning of this section. Final Fit Test: To most accurately determine the progress made in your strength, power, coordination, flexibility, and cardio endurance, be sure to perform this test under the same conditions and timeline as the Fit Test you took prior to day 1.
Record your "After Day 90" results in the blanks provided in this section. Now you can submit your Success Story including your "before" and "after" pictures, personal stats, and transformation story , and compete for these incredible prizes. So if you ever wanted the extra motivation to work out, eat right, and become a Success Story—now you have it!
Why are we doing all this? Because we want you to succeed! Go to MillionDollarBody. Certain terms and restrictions apply. Please visit MillionDollarBody. There is no problem continuing with P90X the same way you've been going at it. With the training block system, you aren't likely to plateau for some time yet; and with a little creativity, you never w i l l!
This rate isn't enough for you to make big gains, but it's enough to maintain your muscle mass for quite some time. This can cut the time of your resistance workouts to under 30 minutes until it's time to make another leap in your physical prowess.
At this point your body should be looking great and running like a fine-tuned machine. Don't fall into the easy trap of letting your gains slip away.
We're not saying you need to perform a series of extreme workouts for the rest of your life, but you should continue with some type of fitness regimen that will maintain the results you've worked so hard to achieve. The fact is, fitness is a lifetime challenge. By completing P90X, you just gave yourself one heck of a head start.
In the following sections, we'll show you various ways to maintain and even build upon your P90X accomplishments. The completion of this program has provided you with the tools to take on almost anything. As a P90X graduate, you are motivated, confident, self-assured, and ready to attack any fear you might have had prior to starting this program.
The continuum of P90X is to explore the possibilities. The person you see standing in the mirror today is not the same person you saw on day 1. The person you are now is capable of so much more than the person who was just starting P90X. You decided, committed, and succeeded with P90X, so it is only natural to be curious about what else you can do and accomplish. The truth about P90X is that there is no end. This program is an ongoing approach to staying in awesome shape.
That doesn't mean you must continue to hammer out P90X workouts six days a week. It means that this is a fitness program that can be used for the rest of your life. It is a program that grows with you as you continue to explore and improve physically and mentally.
It can be integrated into, combined with, and used to enhance everything else you're doing to stay in shape and enjoy your life. Your choice to embark upon the P90X journey will have benefits that last a lifetime. Now it's time for your new journey to begin. Congratulations on a job well done. Don't stop!
You do not have to read this section to perform any of the P90X routines. You'll find that recording this information is easy and extremely helpful towards charting your fitness progress. The detailed workout listings can also prove useful should you need additional information about any of the workouts or individual exercises. And when you don't have access to a video player, you can perform the appropriate P90X workout straight from this book.
Consider this section just another useful tool to help you maximize your results. This depends totally on you and your individual goals. P90X is versatile. It's all a matter of setting your target number of reps, which will determine how much weight you use. Here's a quick rundown on what it means to "fail" at a given number of reps. Simply stopping at your target number is not what we mean. Choosing a weight so that you reach muscle failure at the right number of reps is what you're after.
For those trying to achieve maximal size, this is your target area for every set in each workout. You can build lean, strong muscles, but you'll never maximize your body's potential for size and strength in this realm. Arms wide, fingers flexed. Inhale and open arms out straight to side, palms up, thumbs pointing behind you. Exhale back to prayer position. Standing Side Stretch - Stand tall.
Right arm reaches overhead while left arm is straight by your side. Tilt right pelvis out, reaching right arm towards opposite wall. Repeat other side. Move arms in small circles 20 seconds clockwise and 20 seconds counterclockwise. Then position fingers down and rotate arms in larger circles for same amount of time. Ballistic Stretches: Huggers - Swing arms like giving yourself a hug, alternating arm position every 20 seconds. Swimmers - Simulate crawl stroke, then back stroke.
Alternate arms. Reachers - Standing with good posture, reach both arms up high and swing them back behind body as far as you can. Grab upper left arm above elbow with right hand. Pull arm across body, bringing bicep in towards neck until you feel stretch in the shoulder. Hold for 20 seconds. Then raise bent arm overhead and, with opposite hand, grab elbow and pull arm back behind head. Repeat on other side.
Neck Stretch - Reach arm behind body above waist and grab wrist of that arm with other hand. Pull on arm while tilting head in opposite direction of arm you're pulling. Note: Push-up bars can be used for all push-up exercises, except Diamond and Dive-Bomber push-ups. Keep in mind that this is a "repeat" workout where you will perform two rounds of this exercise routine. During this workout, you w i l l perform a variety of push-up exercises. To get the most out of this routine it is imperative to master the proper push-up form; you can avoid swayback, butt-rise, and improper head position by flexing glute butt muscles, gently tightening abs, and keeping the head and neck aligned with the spine.
When performing push-up and pull-up exercises, do as many repetitions as possible while maintaining good form throughout the movement. Try to set a rep goal prior to starting your set. For pull-ups that goal should be somewhere between 8 and There are only three exercises in this routine that call for the use of weights or bands.
Some people w i l l find that at the beginning of this program they may need to perform some or all of the push-ups on their knees for a greater range of motion.
When you are capable of doing 12 to 15 reps from your knees with full range of motion, it's time to graduate to regular push-ups. When performing pull-up exercises, a chair can be used either to help you perform a certain number of reps, or to take the place of a spotter when trying to knock out those last extra reps. Pull Keeping arms and elbows tight against body up until chin clears bar, and lower sides, perform standard push-up movement.
Be sure arms are fully extended at bottom position. If necessary, modify with one foot on chair. Band Move: From seated, standing, or kneeling position, use a wide grip and pull handles toward chest. Lower arms to full ballistic stretches. Keep moving throughout side than standard push-up position. If necessary, all breaks. If necessary, bend at waist, keeping back flat. Lift weights modify with one foot on chair. Band Move: From seated, standing, or kneeling position, hold handles close with Band Move: Shorten band by twisting in a palms-down grip and pull towards small loop.
Then step on center with front chest, keeping arms and elbows close foot. Perform same movement as above. Keep moving throughout together so thumbs and index fingers weight from floor to waist. Repeat on all breaks. Align hands directly below heart. Elbows will flare out during push-up.
Stirrers - Bend over and hang one arm Band Move: Stagger feet on band with straight down. Swing in a circular motion wide-leg stance and pull front handle in as if stirring a giant pot for 10 seconds. Sequence is now 2, 1, Dog position the exercise simulates heels. Keep wrists inward, elbows out, 4, 3, 6, 5, 8, 7, 10, 9, 12, then Pinch To modify, do NOT go back underneath the shoulder blades together at top of fence.
Just return to Downward Dog movement. Band Move: Shorten band by twisting in small loop. While seated, straddle band at center with both feet. Raise handles in a crisscross motion to perform same movement as above. Huggers - Swing arms like giving yourself a hug, alternating arm position every 20 seconds. Swimmers - Simulate crawl stroke, then backstroke.
Wide-Feet Forward Hamstring Stretch - With feet wider than shoulder width, reach arms skyward, bending forward at waist. Hang forward with legs straight. Fold arms and rest head on them or just hang arms straight down. Cat Stretch - On hands and knees hands directly beneath shoulders and knees directly under hips , round back while exhaling and drop chin to chest.
Reverse move, inhaling while arching back and lifting head. Child's Pose - Sit on your knees, chest resting on thighs. Extend arms out in front of you with head on floor. For added side stretch, while reaching overhead, slide both hands to left, placing right hand over left. Repeat on other side with left hand over right. If your game involves a court, field, track, mat, pool, ring, rink, or mountain, Plyometrics can help.
Hamstring Stretch - Standing with feet together, take large step forward, keeping heels aligned. Reach arms skyward and exhale forward over front leg. There has been a virtual explosion in the number of trainers and coaches embracing plyometric training as an integral part of their athletes' development.
Chu, Ph. This technique can best be achieved by leaping off the toes and landing softly and quietly on the balls of the feet. Also be sure to wear good shock- absorbing sneakers and work out on a surface that provides plenty of cushion. If this technique is adhered to, you w i l l achieve the maximum benefits of this plyometric workout, while at the same time minimizing your risk of injury. However, if you have chronic knee problems, we recommend you substitute P90X's less intensive Cardio X workout for this plyometric workout.
This is a "repeat workout," meaning that you will perform a sequence of 4 exercises and then repeat those same exercises before moving on to the next sequence. Start apart, slowly in a 4-count ease into the like you're about to run.
The toe of the with feet together and jump sideways. As bottom of a squat. At lowest point in front foot should be aligned with the heel soon as you land, bring opposite knee to squat quickly explode up, leaping off of the back foot.
Perform 4 squats in this your chest. Repeat back and forth. Land gently and repeat. Modify by keeping knees bent over keep moving to avoid cooling down. Modify by towel or any other small item you won't Try to touch the floor with every rep.
Jncrease height and depth and touch the floor after every squat. Switch legs in mid-air, then land in keep moving to avoid cooling down.
Use your a lunge. Modify by taking your time and not Second 30 Seconds: Spin body back and squatting too deeply. It's very jacks in a squat position, then place hands to butt. The Pete Townshend arm swing is important to use your arms to swing you behind head. Not too high! Alternate lead leg when jumping. Extend your arms as high some water, towel off if necessary, and hand touching the floor, jump straight up, and as far behind you as possible.
Legs keep moving to avoid cooling down. Then front of you. Right arm and left leg are up jump back up and turn degrees back at the same time. Turn left then back right for the first round, right and back left for the second.
Modify by not touching the floor each time. No grabs or poses. To modify, simulate slow jump rope move. Step on the rubber, raise knee, drive forward, and keep moving to avoid cooling down. Be sure to follow through, squat down and catch the ball. Do 30 seconds right-handed and 30 seconds left-handed. Second 30 seconds: catch right and shoot left-handed. Place hands on floor or fold arms directly below head. Slowly alternate bending one knee while straightening left leg, driving heel into ground.
Cat Stretch - On hands and knees hands directly beneath shoulders and knees directly under hips , round back while exhaling" and drop chin to chest.
Quad Stretch - While standing, grab left ankle with left hand and pull back towards buttocks, stretching the quad. As you'll be using smaller muscles, this might prove slightly less of a struggle—but that doesn't mean you won't be fully maxed when this workout is said and done. Maintaining good form is critical for proper muscular development and preventing injury, so stay strict and get ripped! Cross the wrists and clasp hands. Stretch back of shoulders posterior delts by bringing shoulders toward each other.
To stretch front of shoulders anterior delts , clasp hands behind back and pinch shoulder blades together. Ballistic Stretches: Shakers - Shake out body. They come in all shapes and sizes. However, when you see perfectly balanced biceps in front of rock-hard triceps, both supported by steel-ridged forearms, it's a vision you don't forget. Also keep in mind that this is a "repeat" workout, meaning that you w i l l perform a sequence of three exercises and then repeat those same exercises before moving on to the next sequence.
Palms out at the bottom to palms weights back down and turn forearms out Straighten arm to kick back the dumbbell. Bring weights back Make sure elbows remain stationary.
Rotate back and forth. Band Move: Step on band with back foot. Band Move: Step on band with front foot. Band Move: Shorten band by twisting in Perform same movement as above.
Then step on center of loop with front foot and perform same movement as above. Start with palms in. While raising dumbbells overhead, turn slight tension in shoulders. Curl dumbbell Huggers - Swing arms like giving yourself wrists so palms face out at top of move. Squeeze at the top. Elbows are higher than hands at end body off chair and lift back up. Shakers - Shake out body. Maintain exaggerated Huggers - Swing arms like giving yourself posture throughout the exercise. Alternate arms and standard triceps kickbacks, changing wrist Shakers - Shake out body.
Huggers - Swing arms like giving yourself Band Move: Step on band with back foot. Alternate wrist position between each rep.
Bring shoulder fly. Then lean forward so lower to perform curl. Place elbows just below dumbbells on either side of head, in line with rib cage comes in contact with upper knees and be sure to straighten arms forehead, keeping upper arms and elbows thigh, and perform fly movement from completely at bottom of movement. Ian stationary while extending lower arms that position.
Note: Be careful not to turn likes to alternate the right and left arm. Raise and lower weights from the the bent-over shoulder fly into a back fly. Then straddle it evenly with both Band Move: Standing with back foot on band, center of looped band with front foot.
Keep Perform same movement as above. Huggers - Swing arms like giving yourself a hug, alternating arm position every X 14 20 seconds.
Congdon Curl Curl weights up in standard palms-up position. Then turn wrists inward to bring weights down in hammer position. Perform series of palms-up, palms-down curls. Push up, raising upper body off the ground. Lower body almost to floor, then repeat. Stirrers - Bend over and hang one arm straight down.
Swing in a circular motion as if stirring a giant pot. The philosophy of hatha yoga, on which this program is based, is that the more you can focus on the breath through each pose, the less you will notice the strain and discomfort.
That's the goal of this workout. Although guys in particular may question yoga's place in the X program, after one session they will understand YOGA X why this body-sculpting workout is a vital part of extreme fitness and an integral component of P90X.
If you're new to yoga, this won't be easy—but you'll be amazed at your progress in just 90 days. Squeeze buttocks and tilt hips forward. Use yoga block if necessary. Turn left foot out with arms reaching skyward, exhale forward over straight front leg. Tilt right pelvis out, reaching right arm towards opposite wall, keeping eyes looking skyward. Inhale, reaching arms up and into a slight back bend.
Exhale, open arms and swan dive forward, bending over legs. Place hands on floor next to feet. Inhale and raise torso up into flat back. Hold for beat, exhale forward, placing hands on either side of feet. Gently step or jump back into plank, then Chaturanga bottom of push-up position. Inhale, pulling torso forward and up into Upward Dog pose. Then back to plank and perform a push-up. After push-up, exhale and raise hips and torso into Downward Dog pose.
From Downward Dog, inhale, bending knees, looking between hands, and hop feet forward to hands. Keeping hands on floor, straighten legs. Keeping back and legs strong, inhale into reverse swan dive, ending with fingers skyward and with slight back bend. Repeat entire sequence two more times. Slowly alternate bending one knee while straightening opposite leg and driving its heel into the ground. If you look after the body, the fragrance of the mind and spirit will come of itself.
Iyengar You'll want to perform your Yoga X workouts barefoot on a mat that provides plenty of traction. This page dieting and nutritional gem is chock full of ideas, tip, and recipes. Following the P90X Nutrition Plan is just as vital to your overall success as any of the extreme workouts in this program. P90X is not about quick fixes or miracle diets.
Not even interested in sports, being a fitness icon was never at the front of Horton's mind. One thing Tony did like was acting, so no one was surprised when Horton moved to Los Angeles to pursue his dream after graduating from the University of Rhode Island.
He quickly realized in Los Angeles, it pays to be fit. That's when Tony's quest for fitness began. Horton joined the famous World Gym in Venice and began transforming his body. Studious by nature, Tony read books and asked questions of the pros at the gym gaining insight into what would one day become his own claim to fame.
After growing up in Trumbull, Connecticut, and attending the University of Rhode Island, Horton moved to Los Angeles with the intention of becoming an actor. He was also interested in fitness, and began working out at the World Gym in Venice, California, which was frequented by bodybuilders such as Arnold Schwarzenegger and Lou Ferrigno.
He studied with world-class triathlete Mark Sisson, who introduced him to interval training. Preferring a lean strong look to the stiff compact body builder image, Tony Horton stuck to activities that would improve his cardiovascular fitness while giving him the flexible streamlined but muscular look he desired.
As Tony transformed his body dramatically, he also started transforming his life and outlook. People noticed! It was the attention Horton got from his personal transformation that led him to become a sought after personal trainer. His on camera work began when he represented the face of the Nordic Track in the late s. Following that he transformed the cast of the action film The 13th Warrior, creating bodies worthy of the " warrior " title. Tony Horton was also a spokesman for NordicTrack exercise machines and the host of , an entertainment show on the Playboy Channel.
One of these programs is the P90X , which is sold by Beach Body. But prior to joining it, you have to know the P90X workout schedule! Doing so can help you figure out what to expect and how to prepare for your future workouts. So read on! The P90X is made by celebrity trainer Tony Horton , a very popular home workout programs, with hundreds to thousands of workout fanatics joining the program worldwide.
This is best used for those who are looking to take a notch higher from their current workout routine, and not for beginners, as it has a slightly intense schedule.
You receive a set of 12 high-intensity DVD workouts, which will be done over the next 90 days hence the name P90X. Expect to work out days a week for These workouts will have you moving to different exercises, such as circuit training, strength training, and even plyometrics, kickboxing, yoga, cardio , and core-focused workouts. As you continue following this workout, expect your muscles to become even stronger, improve your endurance, and even burn fat.
All the workouts included in the program will work on all muscles and parts of the body, from the arms down to the glutes and lower body. Also, expect to prepare basic gym equipment , such as dumbbells and resistance bands. These three varieties are tailored to meet specific fitness goals. For those who want to start off slow and steady, sticking to the basics, then you can opt for the P90X Classic Workout Schedule.
The other two options are the Lean and Double P90X workout schedule. The schedules and workouts vary in terms of how many resistance vs.
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