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The more you show, the more you’ll know. Wear a swimsuit, underwear, or something compara b le so you can see where you need the work, and where yo u ’ re making progress. Don’t be afraid to show
“ B E FORE” AND “AFTER” PHOTO S
these simple guidelines.
gre a t
m o t i va to rs. Be sure to ta ke your first series of photos prior to day 1, fo l low i n g
Use a plain background if poss i b le .
Take a few front shots (hands on hips, “biceps flex” muscle pose), a few side shots (hands at sides), and a few back shots (hands on hips, “biceps flex” muscle pose).
Don’t suck it in or push it out. You want a true re f lection of your body’s appeara n ce. This is not just a “befo re” photo, it’s a goodbye photo. The P90X train is about to le a ve the station, and that body is going to le a ve some luggage behind. “Whoo Whooo!”
Repeat this pro ce ss after Phase 1, after Phase 2, and after Phase 3 to chart yo u r visual pro g ress.
P l a ce ALL photos in the pages provided at the end of this book.
The Fit Test
(Excerpted from the P90X Fitness Guide)
B e fo re starting an ex t reme fitness pro g ram like P90X, it’s important to know where you stand and if yo u r c u r rent fitness level is adequate. Providing an honest ass e ssment of your abilities and your mindset will a l low you to ta ke adva n tage of your st rengths and ove rcome your we a k n e ss e s . We ask that you have completed the equiva lent of Power 90 ® or Slim in 6® b e fo re you begin. But if yo u ’ re
TAKE THE FIT TEST
u n familiar with these pro g rams, we ’ ve set some guidelines for you to fo l low. If you can’t do what is listed below, you’ll see better results by doing another exe rcise pro g ra m
b e fo re you take on P90X. So if you can’t finish the Fit Test, do Power 90. You’ll get great results, and then be able to come back and crush P90X.
i m p o r ta nt note
The P90X Fit Test ta kes approximate ly 40 minutes to co m p le te. Be sure to consecutive ly perform all the exe rcises in the order they appear. Keep up with the timing, and make a note if you do anything d i f fe re n t ly; you will repeat this Fit Test when you co m p le te P90X, so it is vital that you are able to do it the same way, in the same ord e r. That way you’ll get a true indication of the improvements yo u ’ ve made. Pay attention, and be honest with yo u rself.
WHAT YOU WILL NEED TO TAKE THE FIT TEST
_Heart ra te monitor _Body fat caliper _Tape measure _S ca le _Partner to help reco rd data (optional) _Pull-up bar ( s e c u re ly insta l le d ) _Timer ( sto p w a tch or watch with second hand) _Towe l _Water _Your “Bring It” game fa ce
you are either ove r t raining or getting sick. If it goes up a few days in a row. Heart ra te Prior to DAY 1 DAY 90 Heart ra te After That was the easy part… most like ly you passed that. and count the beats for 30 s e conds. Put on your heart ra te monitor. Start by m a rching in place. Try to be as relaxed as p o ss i b le when taking this H OW TO TAKE YOUR RESTING HEART RAT E reading. This is a good indicator of your ove rall ca rd i ovascular fitness. Remain calm and quiet for 2 minutes. Multiply by two to get your re sting heart ra te. Be sure it is secure and working co r re c t ly befo re beginning. Take your resting heart ra te as soon as you wake up (BEFORE GETTING TAKE THE FIT TEST OUT OF BED). your resting heart ra te should drop. 25 25 . Over the co u rse of the pro g ram. You never want to wo r k "to failure" when you’re cold and tight. ta ke your pulse f rom either your neck or wrist. If you don’t have a heart ra te monitor.s t a rt with the heart date You’ll want to monitor your morning re sting heart ra te throughout this pro g ram. etc. then re co rd your resting heart ra te below. The warm-up on Power 90 ® Cardio 3-4 through yoga is a good way to get good and ready. N ow ta ke about 10 minutes to warm up. then do any low-impact move m e n t s you like (jumping jacks.) until you build up a light sweat. then st re tch out lightly.
From a hanging position. many people won’t be able to do any pull-ups when starting P90X. Reco rd that height here. 26 . After Rest 4 minutes befo re going on to the next exe rcise. 1/2. 3 inches if fe m a le. Prior to After DAY 1 DAY 90 S u b t ract the first measurement from the second. trying to touch highest point on wall (no gathering up a head of steam prior to your jump. You’ll get more out of the program if you can do pull-ups. Lower body back down. being sure to st ra i g h ten the arms. Don’t be disco u raged if you are not able to do very many. think “jump ball”). Stand sideways with shoulder against wall and raise arm st raight ove r h e a d 2 _ V E R T I CAL LEAP Prior to against the wall. Reco rd that height here. away from ma ximum number of pull -u ps to failure body. or 3/4 of a pull-up.G rasp your pull-up bar using wide grip (palms facing fo r w a rd. 1 if fe m a le. Prior to DAY 1 DAY 90 P90X Minimum_ Should have a ve r t i cal leap of at le a st 5 inches if male. Rest 1 minute befo re going on to the next exe rc i s e . and re co rd your vertical leap inches here. Prior to DAY 1 DAY 90 After (If yo u ’ re only able to do 1/4. ta ke JUST ONE STEP back and pro ceed to jump st ra i g h t up. However. two fists wider than shoulders).) P90X Minimum_ Should be able to do at le a st 3 if male. but you can substitute by using the B-LINES ™ Va r i a b le Resistance Bands with the door attachment. pull body up smoothly until chin cle a rs the bar. R e co rd the number of pull-ups you can do here. and repeat without 1_PULL-UPS bouncing up. go ahead and re co rd it. jump height with step DAY 1 DAY 90 After Then lower arm.
P90X Minimum_ Should be able to reach at le a st 6 inches from your toes. or a “–6. If not able to reach. 27 . measure the dista n ce from fingertips to toes.. After You will need a ruler or tape measure for this test. Physically “to failure” is when your body stops you by not being able to go any further TO FA I LU R E ? i t ’s in your mind without causing injury. Do not st rain or fo rce this. about 2 or 3 inches high (pillow or cushion). See how close you can get fingertips to 4 _ TOE TO U C H fle xibility te st toes. Bend forward at waist and extend arms over le g s tow a rds toes. R e co rd dista n ce in inches of fingers to toes here . +3 inches).Put down something soft. R e co rd number of push-ups performed to fa i l u re here. Prior to DAY 1 DAY 90 Use a “–” if not able to reach toes (e. measure how much further fingers reach beyond toes. Sit on floor with legs ex tended dire c t ly in front of you. to make co n tact with chest on each rep. 3 if fe m a le (or 15 push-ups off your knees). If able to ex tend fingers beyond toes.g..” After What does “to failure” mean? Usually in exercise it’s your mind that stops you from progressing. Be sure to keep body st raight with hands at “normal” push-up width. Rest 4 minutes befo re going on to the next exe rc i s e . –3 inches) or a “+” if reaching beyond toes (e. Don’t bend knees. 3_PUSH-UPS max imum num ber of push-up s to failure Prior to DAY 1 DAY 90 P90X Minimum_ Should be able to do at le a st 15 if male.g.
Prior to DAY 1 DAY 90 P90X Minimum_ Should be able to do at le a st 10 curls with 20 lbs. Be sure NOT to place hands on wall or “scoot” with shoulders. 6_BICEP CURLS R e co rd number of curls co m p le ted here . Rest 4 minutes befo re going on to the next exe rcise. Men should use a minimum of 20 lbs. Using both arms at the same time. Breathe through the disco m fort and hang in there until you can’t hold yo u rself up any longer (to fa i l u re). Choice of weight is important for this exe rcise. R e co rd exact time able to hold wall squat here. A f ter Rest 3 minutes befo re going on to the next exe rcise. You can slide dow n s low ly as you get tired. if male. at le a st 10 curls with 8 lbs. perform as many curls as you can until fa i l u re. think 90-degree angle 5 _ WALL SQUAT is olating qu ad/leg stre n g t h h e re). Be sure that arms are fully ex tended between each curl. Extend arms st raight down in front of body. time’s up. Don’t rock or cheat. and women should use a minimum of 8 lbs. 28 .P l a ce back flat against wall and lower your body into a seated chair position (quads para l lel to the floor. if fe m a le . and no breaks lo n g e r than 1 second between reps. Prior to DAY 1 DAY 90 minutes seco n d s After m i n u tes seconds P90X Minimum_ Should be able to hold wall squat for at le a st 1 minute. A heavier weight will be more f ront-facing curls e f fe c t i ve in helping you determine your results on day 90—think of the weight at which you will max out at 10-15 reps. but once your butt touches the floor. Start timer as soon as you get into the chair position. feet dire c t ly below knees.
Raise feet off the ground and bring knees in tow a rds your chest. Prior to After DAY 1 DAY 90 P90X Minimum_ Should be able to do at le a st 25. knees bent with feet on 7_IN & OUTS the floor.Starting position: Seated with hands on the floor at your sides. 29 . R e co rd number of in & outs performed here. the ab tes t Stra i g h ten legs back out and repeat movement without touching floor. Rest 4 minutes befo re going on to the next exe rc i s e .
During the final 30 seconds.. you’ll be ready to crush it with the best of them..Pe r form jumping jacks nonstop for 2 minutes at a quick and steady pace.com and let’s get you equipped! If you can finish the 2 minutes of jumping jacks and the 30-second sprint. go to P90X. R e co rd heart ra te immediate ly after jumping jacks here. Prior to After DAY 1 DAY 90 Heart ra te after 1 minute rest Prior to After DAY 1 DAY 90 Heart ra te after 2 minutes rest Prior to After DAY 1 DAY 90 Heart ra te after 3 minutes rest Prior to After DAY 1 DAY 90 Heart ra te after 4 minutes rest If you can ﬁnish the 2 minutes of Good news. Should be able to finish the test standing and able to breathe. 30 . you are ready for P90X! Need some work before you’re ready for the X? Go to Power90.com and in 90 days of pushing play.. Are you ready for the X? If so. jumping jacks and the 30-second sprint. When you finish. you are ready for P90X! Prior to A f ter DAY 1 DAY 90 Good ne ws .. go as fa st as you can to maximize your heart ra te. be pre p a red to m e a s u re your heart ra te over a span 8_HEART RAT E MAXIMIZER of 4 minutes.
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