V

Fitness Guide
EXTREME TRAINING SYSTEM

A note

from

one of the first

people and

to try

the completed

P90X

system,

Carl Daikeler, CEO of Beachbody.com

MillionDollarBody.com:

My, oh my...I just started week two of P90X, and in my personal feeling uncoordinated with much of the program, I spoke President

frustration

with

to Jon

Congdon, into his

of Beachbody, about my "issues." He gave me a little insight challenging, grunting

first 30 days, since he was the VERY first to go through time, and Ab Ripper X was particularly

it: "I was sore the entire out 10, 15 reps on it all.

each move, max," he said. But, by the end

EMBRACE THE STRUGGLE

of 90 days, Jon was nailing

The reason I am going to beat the drum of, "it's okay if you 're struggling," is I don't want you to quit if you struggle. I like to conquer stuff, and am generally surprised when I can't master something in one or two attempts. If you feel that way, you are not alone.

I posted my progress on our Message Boards, logged in to WOWY® to work out with my crew, and participated in chats a couple times a week. All along I met other people who were struggling, so I didn't feel quite as much like I was doing it all wrong or there was no hope for me. It was just that, a struggle. And struggle is where the growth is. Together with the folks on the boards and in WOWY, we kept it going for the full 90 days. The extreme results came with extreme commitment. This is why you should seriously consider joining our community at MillionDollarBody.com, where you will find the ultimate tools and motivation you need to succeed. The Million Dollar Body™ Club is where you can create your own personalized meal plan, take advantage of Tony's Corner—the place to go for VIP advice and live chats with the master of motivation himself, and get tips from your Coach. And here's your ultimate motivation to "Bring It"—the Million Dollar Body Game, where you can win $300 daily just for entering your workout in WOWY. Once a week, you can win even more: $1,000 for the WOWY Mystery Day—play daily so you don't miss it! Plus, as a member of the Million Dollar Body Club, you can submit your Success Story every month for a chance to win $10,000 and compete for the $250,000 Grand Prize! I so appreciate the enthusiasm the members of our community maintain through this intense and challenging program. And I am proud to work hard to keep up with them. Now that you've decided to go for it, I truly hope you take advantage of these important tools like I did. You just need to log in, raise your hand, and say, "Who's in with me?" Bring It!

_CARL DAIKELER
CEO, Beachbody.com and MillionDollarBody.com

.THIS IS P90X Who Exactly Is P90X For? 01 Do You Really Hav e to Read This? What Can You Expect? How Does P90X Get You There? Nutrition Workout Overview Supplements Equipment Lessening Your Chance of Injury Support MuscLe Definition 01 02 02 06 08 10 13 14 15 16 P90X PREP "Before" and "After " Body Measurements 19 20 20 TABLE OF CONTENTS "Before" and "Aftei " Photos Take the Fit Test P90X—BRING IT! P90X CLASSIC Phase 1 Phase 2 Phase 3 27 28 29 P90X DOUBLES Phase 1 Phase 2 Phase 3 31 31 32 P90X LEAN Phase 1 Phase 2 Phase 3 33 34 35 Warning: Due to the physical nature of this program. Beachbody recommends you get a complete physicat examination from your physician before getting started.

YOU JUST FINISHED P90X "After" Photos. SHOULDERS & TRICEPS 81 10 -BACK & BICEPS 85 11 -CARDIO X 89 12 _AB RIPPER X 93 P90X WORKSHEETS APPENDIX . Body Measurements & Final Fit Test Submit Your Success Story "Before" and "After" Photo Pages Maintenance Life After P90X 37 38 40 41 37 WORKOUT GUIDE 01 -CHEST & BACK 43 02 -PLYOMETRICS 47 51 55 61 65 03 -SHOULDERS & ARMS 04 -YOGA X 05 -LEGS & BACK TABLE OF CONTENTS (continued) 06-KENPO X 07 _X STRETCH 71 08 -CORE SYNERGISTICS 77 09 -CHEST.

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you'll be using it to give your journey direction and guidance every step of the way. we would advise you to complete Beachbody's Power 90 or Slim in 6 before progressing to this advanced program. this guidebook is required reading. . Finally. or have previously completed an exercise program such as Power 90" or Slim in 6".) . must not be discounted. If you are unable to perform the minimum required reps for most of the exercises (or find the need to call the paramedics within minutes after popping in the first video). P90X is the perfect tool to quickly build on WHO EXACTLY IS P90X FOR? your fitness accomplishments. This is a vital tool that will outline the safest and most accurate path for you to succeed in this program. P90X may still be for you . shoulder. .This program is for YOU. And you won't just be reading it. If you're unsure whether or not you are in good enough condition to take on this extreme fitness program. Even if you've already got the physical ability to participate. it's always best to consult with your physician prior to beginning any exercise program. requirements guidebook or by someone who has any history but not limited to. This warning including. but not just yet. The user assumes all risk of injury in the use of this program. respiratory. DO YOU REALLY HAVE TO READ THIS? Unlike your DVD manual. outlined therefore. alternatives or spinal (back or neck) problems. see the minimum suggested requirements in the Fit Test section of this guidebook. P90X is an extreme fitness program should NOT be attempted designed for individuals in top physical condition fitness and health and. in this by someone who does not meet the minimum of health problems. work a physically demanding job. especially one as intense as P90X. There are many if you have any physical or health condition or are prone to injuries—but P90X is NOT one of them. if you have achieved a respectable level of fitness. Whether you participate in athletic activities. fitness knee. (Just be sure to put it down when you're actually doing the exercises. you'll still need to bring an extreme attitude and commitment to get to the P90X finish line. heart. In such cases.

We come in a variety of shapes. utilizing what we call training "blocks." . strengthen. P90X is continually challenging the body's muscles into new growth. firm. the better and faster your results will be. We will teach you how to control your results so you get what you want. and therefore should have." By providing an extensive variety of different moves that take time to master. HOW DOES P90X GET YOU THERE? " A o t l TUU InfcKLf Two words: "muscle confusion. By breaking old routines and opening new doors. sizes. and add muscle mass. this comprehensive fitness program wilt vault you to the next level and then some." but thirdiary is not a word for some reason) muscles are constantly being activated and developed. With P90X. P90X avoids this plateau effect by switching things up to keep the body guessing for the entire 90 days. and strengths. the harder your body has to work to keep up. tone. resulting in diminished effectiveness. And that means YOU will achieve your goal. different expectations when it comes to results. Just keep in mind that not all men and women are created equal. This means Confused? 'T NEVER GETS EASY. coordination. The flaw with many fitness products is that they lead to a "plateau" where the body becomes accustomed to the routines. P90X recognizes these differences and is designed to ensure that each individual is able to achieve their personal fitness goat. you can take your body where you want it to go.WHAT CAN YOU EXPECT? To get in the best shape of your life. The more you confuse the muscle. P90X will continually challenge your body with its muscle confusion technique. and flexibility you never dreamed possible. P90X is unlike any other exercise program ever devised. the more variety you put into your workout. And you can expect to sweat. secondary and tertiary (that's "thirdiary. To develop skills. With a total of 12 separate workouts containing hundreds of unique movements. A lot. From intense weight training to extreme yoga. you'll experience a variety of unique and challenging moves that will slim.

But new movements part of the process. Increasing speed. when the body learns how to do the new set of exercises. Don't let the name fool you. Routines are frequently switched. so the value of a well-designed recovery week—like the one in P90X—is essential to getting the most out of any exercise program." each block. It will probably challenge you as much as any other week in this program. followed by 2) the Mastery phase. the payoff will be tremendous. each building upon gains made in the previous block. and finally. as they are most challenging Steve Edwards Beachbody Fitness Advisor . and aching muscles pay the price early on if you push yourself too hard. 3) the Recovery phase. RECOVERY IS T H E BUILDER. However. ready to be "confused" again. when the body responds to these exercises and experiences changes.Each training block consists of three weeks of intensity.) KEEP READING You w i l l complete 3 training blocks in your 90 days. Within each training block there are also 3 phases: 1) The Adaptive phase. of are probably the most vital components to the body. (Note: Don't be mistaken by thinking that the term "recovery" means lying on a hammock all day while sipping drinks with tiny umbrellas in them. when muscular healing occurs and your body grows strong. The "recovery" week is defined in more detail later in this section. "All well-organized training programs work in blocks in order to adapt to new exercise the force your body to continually EXERCISE IS THE ARCHITECT. or weight added to a given and an important exercise is an obvious extension. it will provide a break from heavy resistance training and will allow the microtrauma (smalt tears in the muscle) accumulated over the prior few weeks to heal so you can push even harder during the next training block. Remember that your body only gets stronger while at rest. Nothing stays the same for long in this program. cadences. and hang in there and give it all they've got for 90 days as they get stronger. P90X's recovery week is no walk in the park. But for those animals able to both pace their intensity. or resistance. movements. followed by one week of recovery. duration.

you'll switch again. If your top priority is to add some size to your physique.Any time you present your body with a new physical challenge. but may last as long as 10 weeks for untrained athletes. During the first m o n t h . and cardiovascular efficiency . gymnastics. The more advanced the program. P90X forces you to continually adapt. we are NOT talking about bulk. . This way. you can certainly achieve that with P90X as well. the shorter the training blocks. martial arts. one week off" pattern favored by athletes at the pinnacle of sport. Then. your body will be in a state of neuromuscular confusion. balance. In a traditional fitness program." which are neuromuscular patterns developed in order to do the new movements. This learning process is referred to as an adaptive phase. it must learn to develop a new set of "engrams. P90X follows the "three weeks o n . so you're ready for the intensity of the next adaptive phase. more basic workout programs YOU'LL ADAPT MORE QUICKLY. The charts to the right identify the dramatic difference between the traditional fitness program and P90X. and Pilates moves for coordination. just when it feels it's getting it down. By presenting so many complex and challenging movements. In the successive blocks you'll adapt more quickly. ensuring new muscle growth and strength gains. See FigureJ With P90X there is NO plateau. because a finely tuned body will adjust to new exercises much more quickly. It then will-naturally plateau as these movements become second nature. core stabilization. leading to longer growth phases. LEADING TO LONGER GROWTH PHASES change your s c h e d u l e less often. your growth curve will continue to climb skyward. In P90X. we call the first block the adaptive phase. However. which usually lasts 2 to 4 weeks. see Rgure_2 '-Adaptive and Mastery phase ^Adaptive and Mastery phase 2 2 ^-Recovery phase* 5 _Recovery phase* 3 _Adaptive and Mastery phase 6 _Plateau (leveling off of growth) _Adaptive and Mastery phase _Recovery phase* 'Allows muscles to recover to peak strength. this sequence leads to a plateau. flexibility. We're talking about stamina and strength.B u r n fat and expose your 6-pack (maybe even your 8 pack!) "When we say growth. The body always follows an adaptive phase with a dramatic growth phase. For this reason. instead of hitting a plateau somewhere along the line. With P90X you will: _Use resistance for muscle tone and growth** -Execute isometric and dynamic bodyweight exercises for strength and power -Perform yoga.

i MASTERY. RECOVERY. -:.100F MASTERY ADAPTIVE . ADAPTIVE RECOVERY .TRADITIONAL PLATEAU fcFFl ACCELERATED PROGRESS ADAPTI\ MASTER RECOVEI MASTERY^ ADAPTIVE.

If you keep eating junk. assist fat stores. " . it runs on the fuel you put in your mouth.1 Variety- This program provides plenty of that. Then it's up to you to Bring It! "V_3 ConsistencyYou must Keep Crushing Play six days a eating well only on will occasion. recovery.NUTRITION aka — eat right. recovering Supplementation promoting and maintaining healthy bones. and results. muscles. while have shown that eating a variety of serious losing foods greatly High-quality the risk and possibility and supplements from workouts. psychological FOOD AS FUEL The material in the P90X Nutrition Plan will show you what kinds of foods to are a critical component for eat and when to eat them. Did we mention there is NO compromising in this area? We mean it. A WORD FROM YOUR TRAINER. Tony will show you how to focus on certain that will help you reach "the Line" without N j ? Intensitytechniques going over it. regarding It's also food and to show restraint and discipline when it comes to your choices supplementation. so does the food you choose to eat each day. Missing workouts. and anxiety and eating well also reduce feelings well-being. Years of studies of developing in lowering affect the highhealth weight. Your body doesn't run on exercise. as you'll have plenty of delicious foods to choose from (although we can pretty much assure you none of them will have cream filling). There is NO compromising in this area. Maintaining a healthy and nutritionally balanced diet designed to support extreme fitness is an integral part of this program. It will also explain why the supplements achieving important maximum results. joints. IUNY quality HUK I UN reduces foods "The food and snacks you put in your mouth will directly quality of your life. adversely week. Showing up for six workouts each week requires discipline. If you bring the same level of consistency and discipline to your daily fuel intake as you do to the your overall quality of life. and forgetting to take your supplements affect your energy. you'll greatly reduce a lifetime of health risks. improve results from this program you never thought possible. increasing energy. . or why bother? Just as this unique workout approach plays a vital role in maximizing your results. you'll still get fit—but you won't look it. By combining the right foods along with a sufficient amount of rest. problems. it's about making the proper food choices to fuel your body for maximum performance. P90X can propel you into the best shape of your life. of depression. You'll find the P90X Nutrition Plan comprehensive yet surprisingly easy to follow. P90X isn't about restricting calories or crash diets. and sadness. and see Tony Morton tness Routines workouts.

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knees. this section presents a brief overview of the P90X workouts. you won't be spending much time on the ground during this routine. You'll sweat. curling. A more in-depth look at each workout is discussed later in this quidebook. tone. you'll quickly feel the burn. Just be sure to wear some shock-absorbing footwear and work with a good shockabsorbing mat. This yoga workout will challenge you like never before. With over 30 explosive jumping moves. stretch. there are a few that will require the use of dumbbells or bands. and hold all kinds of unfamiliar positions. While the majority of exercises will be either push-ups or pull-ups.To give you a better idea of what's to come. twist. 04 YOGA X Workout Time 92:24 If you think this will be the day to relax and take a breather. WORKOUT OVERVIEW 01 CHEST & BACK Workout Time 52:50 It's all about pushing and pulling during this resistance workout. That and a whole bunch of kicks. and pull during this unique series of exercises for both the lower and upper body. . 05 LEGS & BACK Workout Time 58:56 Get ready to squat. This workout incorporates a potent combination of pressing. While the main focus lies in strengthening and developing the glutes. With 12 dynamic exercises to strengthen. 02 PLYOMETRICS Workout Time 58:36 You'd better Bring It when you take on this dynamic cardio workout (some call it "the Beast"). and forearms." and that's exactly what you'll be throwing during this cardio-intense workout. quads. and calves. elbows. You'll learn a highly effective way to defend yourself. forget it. and build the major muscles of the upper torso. Some of the leg exercises during this routine require the use of dumbbells or bands. but you'll leave feeling energized. lunge. invigorated. while at the same time getting one heck of a total-body. hamstrings. super-cardio workout. 03 SHOULDERS & ARMS Workout Time 59:53 Get out those dumbbells and/or bands. 06 KENPOX Workout Time _55:46 The word Kenpo means "law of the fist. and fly movements that will do wonders for the development of the deltoid muscles (shoulders) and the biceps and triceps (arms). there's also a handful of some highly effective pull-up exercises to give your legs a quick breather while you work the upper body. and maybe even a little enlightened. tighten.

10 BACK& BICEPS Workout Time 51:36 If Popeye had a favorite P90X workout. From sit-ups to Pilates moves. this would be it. you'll sweat comfortably as your body pumps oxygenated blood through your system. Instead. and coordination—all vital to the success of your total-body development. ripped muscles after finishing this intense upper-body blowout. stretching. we've created this entire 57-minute stretching routine to minimize the potential for injury and keep you at the top of your game. 09 CHEST. . Additionally. you'll find everything you need to flatten your stomach and get the 6-pack you've always wanted. you'll be more prepared to tackle the resistance and cardio moves throughout this program. With a boatload of curls and pull-ups. This routine combines a variety of fun and challenging moves that will hit new muscles to build up your strength and definition. you'll keep your heart rate well below its anaerobic threshold. and after each P90X workout. Push-ups. SHOULDERS & TRICEPS Workout Time 55:44 You'll want to hit the beach and show off your lean. and tricep kickbacks constitute the majority of the exercises. balance. yet still hits all areas of the midsection to burn the fat and tone the muscle. 08 CORE SYNERGISTICS Workout Time 57:27 This total-body workout incorporates cardio. the point where strength gains are made and muscle fiber is broken down.07X STRETCH Workout Time 57:32 Keeping limber and loose is vital to the success of any fitness p r o g r a m . Aside f r o m the stretching exercises that take place before. 12 AB RIPPER X Workout Time 16:07 This quick routine takes only 16 minutes to complete. Building a solid foundation with strong supporting muscles is the goal of this state-of-the-art workout. and resistance to strengthen the core muscles (the muscle groups that girdle the waistline and back). this workout also provides some great definition to the back. But don't worry. dips. while reducing the chance of injury. you can focus on toning and tightening those upper arms without adding the size that most guys covet. during. you'll add some real ammo to your guns. or as a substitute if your body needs a break. You'll also improve your flexibility. ladies—by using lighter weight. flys. flushing out lactic acid and increasing your number of capillaries. 11 CARDIO X Workout Time 43:18 In this workout. By strengthening your core. This routine can be performed in addition to your standard P90X workload.

plant extracts. immune system. Taken daily. . some of which are simply unobtainable in these amounts from a normal diet. Additionally. Recommended dosage One packet of six per day. Sheer will and determination may get you to the finish line. so you have a choice. We make these supplements optional. but to achieve the best results. always with food.P90X is an extremely intense fitness program. Note: We don't trust a supplement that promises to do something for nothing. A prescribed drug is taken requires supplements when your body or mind is no longer capable of functioning normally. ." P90X SUPPLEMENTS P90X" Peak Health Formula 'ula This formula is a complete multivitamin supplement (in capsule form) with added antioxidants. and stamina for each workout. and other important phytonutrients. . This highly potent supplement contains over 45 nutrients to supply comprehensive support for all areas of the body. this unique blend of vitamins and minerals will keep you at the top of your game. in such high amounts. There is no other formula we know of with so many quality ingredients. H HEALTH I 10 . Just like it does for Tony. energy. program really Keep in mind. that covers as many bases. But know why . . anti-stress. The P90X system is what we like to call "supplement assisted. cardiovascular. and memory support. this formula assists anti-aging. that P90X supplements were designed for this program and will supply your body with the necessary nutrients to give you added strength. energy. Supplements are taken to subtly assist the mind and body to naturally reach beyond normal everyday activities. taken either all at once or divided between two or three meals . SUPPLEMENTS you've got to have the proper quality and quantity of nutrition. supplements are not drugs. The cornerstone supplements identified below have been created to help you get the most from your efforts throughout this program.

His vast knowledge and experience in the fields of health. but science has RECOVERY IS EVERYTHING further improve discovered additional Taking advantage for maximizing shortcuts you can use to speed up and we designed recovery. electrolytes. 11 . Recommended dosage One serving (two scoops). Don't be surprised if you find yourself working out just so you can drink this stuff. B vitamins. a host of minerals. P90X1 Peak Performance Protein Bars Unlike most other energy bars on the market today. it is extremely beneficial to find healthy.P90Xir Peak Recovery Formula Extensive scientific research has shown that there is 60-minute "window of opportunity" immediately following exercise when muscle cells are maximally primed to repair. adapt. 12 grams of protein." these your recovery. optimum recovery is everything. and P90X supplements your performance Mark Sisson P30X Supplement Designer Fitness and sports nutrition expert Mark Sisson has spent the past 20 years researching and designing state-of-the-art performance products and health-enhancing supplement products. As an essential component for the growth and repair of muscle tissue. preferably within an hour after your workout. great-tasting protein sources that can be consumed when a nutritious meal is unavailable. nutrition. ^^~ "When it comes to training. This great-tasting formula was specially designed to provide the precise nutrients you'll need to achieve maximum results from your P90X workouts. The intense exercises in P90X require A good diet and recovery in order to get the most out of this extreme program. Recommended dosage At least one P90X Peak Performance Protein Bar a day as an alternative to a meal w i l l naturally support your fatloss goals while delivering healthy fuel to tone muscle. and a dash of creatine per serving. With 40 grams of carbs. and fitness have enabled him to create the perfect blend of supplements to safely and naturally enhance the results of your P90X workouts. each bar contains no more than 6 grams of fat and no more than 260 calories. no other recovery drink is better suited to maximize glycogen replenishment and muscle resynthesis. proper rest will help to ensure that recovery. and adapt from a workout. specifically of that science. and benefit from exercise. rebuild. these delicious protein bars contain up to 18 grams of protein. Proper post-workout nutrition is a key factor in how quickly and completely your body will recover. Additionally.

collagen type II. This product is especially recommended for those over the age of 40... cure. and MSM in the proper ratios to BEACHBODY'S JOINT SUPPORT SUPER FORMULA be called the best joint support formula . this is an easy way to ensure that you get enough protein in your diet to meet the rigorous demands of P90X. the chocolate and vanilla flavors are among the best- tasting on the market. three additional supplements are highly recommended for optimal conditioning. . The supplement-related statements above have not been evaluated by the FDA. Additionally. these products are not intended to diagnose. JJ800) 818-5174 Beachbody.com —. Regular use of this formula can help keep your tendons and joints healthy and offset some of the effects of aging that are associated with degenerative bone and connective tissue problems. please call Customer Service or visit our Web site. BEACHBODY'S WHEY PROTEIN POWDER Additionally. With 18 grams of high-quality whey protein per serving. For more information about nutritional supplements that can P90X SUPPLEMENTS maximize your P90X results. . treat. . „ available today. . or prevent any disease. . Grab a straw! Our Super Formula combines glucosamine sulfate. 12 .ADDITIONAL RECOMMENDED SUPPLEMENTS Along with the P90X supplements.

and will provide a secure and comfortable surface for the Yoga X routines. A must for all those taking their fitness regimen to the next level. BODY FAT TESTER Getting an accurate reading on your body fat percentage will allow you to clearly identify your fat-loss accomplishments throughout this program. P90X CHIN-UP BAR Pull-ups are an integral movement for upper-body development. BEACHBODY'S HEART RATE MONITORS Gauge the intensity level and progress of your workout with Beachbody's reliable and easy-to-use heart rate monitor. these blocks offer added support to assist with balance while holding certain poses. Depending on your fitness level. This valuable workout tool is ideal for performing the array of pull-up exercises used in this program. shock-absorbing mat will reduce the stress placed on your joints and tendons during the P90X Plyometrics workouts. MANDUKA™ MAT With hundreds of exercise mats to choose from. For women we recommend a three-band kit that includes Pink (B3). B-LINES* RESISTANCE BANDS Some people prefer bands to dumbbells—especially if you travel. and Red (B6). Beachbody offers bands with ergonomic handles for maximum comfort during even the most intense movements. Red (B6). Beachbody has designed the ultimate pull-up/chin-up bar to securely fit in most doorways. And results can be even more dramatic when you use bands. as the unique ergonomic design helps alleviate stress on the wrist joint. and for this reason P90X requires a bar that can be used for a variety of pull-up exercises. . YOGA BLOCKS (2) For those new to yoga and the slightly less flexible. these heavy-duty push-up stands designed by Tony Horton present the ideal tool to intensify your movements. only one had what it took to bring it to P90X. POWERSTANDS™ If your chest is already strong enough to knock out three sets of 20+ push-ups.EQUIPMENT The following equipment is recommended for use with P90X. DUMBBELLS A major portion of P90X calls for weight resistance exercises to build strength and muscle. and Green (B8). you will need a variety of dumbbells ranging in weight from 5 to 70 pounds. For men we recommend a three-band kit that includes Magenta (B4). This high-quality. Magenta (B4). They can also be a benefit to those who suffer from wrist ailments.

but you can certainly under-warm up. . Back off once your muscles really start to shake. hit Pause and warm up some more. it's time to stop. You can't over-warm up. Don't try to peak on day 2. This isn't a race. Maintain proper form. Stay in control. and—BAM!—you're on the sideline. If you push too hard. But you can stack the odds in your favor by training smart. Realizing that this point exists is rule number one. and following a few simple rules. no matter how seasoned an athlete you are. x^Never compromise form in order to finish a set. \ T h e r e are times to push as hard as you can. At this point. The goal is to complete this program. you are likely to lose your ability to maintain proper form. Warm uo. \ J o one knows it better than you do. Part of the goal of P90X is to complement the natural "blueprint" of your body. That will keep you healthy while you get strong. It's too varied not to take you out of your comfort zone. Don't try to engage other muscles just to finish. Learn to stop at any discomfort. exercise on the side of caution Don't cross the threshold. If something feels wrong. Then assess the situation and decide whether it's a physical problem or whether you are just having an "off" day. P90X is going to be hard for everyone at some point. it probably is. If you stay healthy. you are at risk of getting injured. the closer you come to the threshold where you could become injured should you cross it. For this reason you should always exercise on the side of caution. If you don't feel sufficiently warm (your body should feel limber and break a light sweat). You have a limit! Look out for it. results will come plenty fast. you can get hurt. So check your form. but you've got to draw the line somewhere. Listen to your body.LESSENING YOUR CHANCE OF I N J U R Y During any training program. JThe fact is that the harder you train. Respect it. Never let the way someone else feels cloud your judgment. When the muscles you are working give out. It's not worth it. and work out in a way that is kind to your structure.

heer you on! make all the difference in getting you to the finish line. how tired. now you can even schedule workouts with other P90Xers around the country—just log on to the MDB WOWY Gym and make an appointment to Push Play. concerns.000 monthly prize or even the $250. MDB is a vital resource and it's there for you! Online you will get: LIVE ACCESS TO TONY H0RT0N_ Tell the man who brings you to the brink of total exhaustion each day what's on your mind. you'll quickly discover how helpful and totally cool these people realty are. You'll most likely find yourself saying. and hear his entertaining words of inspiration.- . on the boards you'll find a sympathetic soul experiencing the same highs and lows as you. and perform each exercise correctly to minimize the risk of injury. MILLION DOLLAR BODY MESSAGE BOARDS during your P90X journey can also be found Additional support Boards at on the Message Forums.com. each time you enter your workout. -a' highly successful motivating force.000! With WOWY. and it's available to anyone with access to the Internet. You'll also be able to find a personal Coach of your choice who will keep you informed and motivated every step of the way.MillionDollarBody. you'll qualify for the daily prize of up to $1. you are never alone! MILLION DOLLAR BODY CLUB At the Million Dollar Body Club. EXTRAORDINARY PRIZES_ Play the Million Dollar Body Game and you can win a $10. "If that gtfy/gal can do it. YOUR PERSONALIZED MEAL PLANS_ An interactive tool to create easy-to-follow meal plans customized just for you! We'll show you the right foods to eat in the right portions. Plus.000 Grand Prize for submitting your Success Story. and questions with total strangers. you'll find all the support you need to maintain your intensity for the full 90 days. Take advantage of the MDB Club to get the most out of your daily efforts and achieve real and lasting P90X success. INTERACTIVE DIET AND FITNESS T00LS_ Monitor your progress in your P90X journey with effective easy-to-use online tools proven to help you succeed. Plus. By arranging to "meet" online at a specific time with others who are experiencing similar P90X trials and tribulations. it can be a tremendous advantage to have support from others who are going through the same program. EXPERT ADVICE_ Our fitness advisors and our team of experts provide thorough and qualified answers to help you choose the right mix of foods and supplements to fuel your workout. Once you • 4 4 start/-to Xee the kind of amped-up excitement people are talking about in the P90X / " ' . While at first it may seem awkward to share your thoughts. a team of virtual workout partners. so there's no guesswork. having friends and family SUPPORT members to cheer you on every step of the way can . you'll get an expanded package of personalized weight loss and fitness support tools to help ensure the best possible results throughout this intense program. This type of team support will give you the encouragement to Vrjersevere to the end. or state-of-the art diet and fitness tools. or how sore you may be. No matter how busy. you'll be much more likely to stick with the program. youjll be hooked. I sure as hell/heck can too. i \ / " ' { o r u m . When times are tough during P90X. a Beachbody coach.As with any difficult challenge." In fact. P90X SUCCESS_ Whether it's Tony Horton. you can qualify for the WOWY daily prizes just for working out! . Seeing the remarkable strides made by others has proven to be .

pulling the shoulder blades down. The main function of the bleep is to move the forearm towards the shoulder (elbow flexion). Bringing the shoulder blades together. The lats also help stabilize the torso during many pressing movements. -ARMS -TRICEPS The triceps muscle is composed of three separate heads. The main function of the triceps is to straighten the arm and bring it down toward the body.P90X will work just about every muscle in your body. . _LATS (latissimus dorsi) are the large muscles on either side of the back. When the arm is stable. -PECS (pectorals) These muscles attach near the shoulder joint and originate on -CHEST the breastbone in the center of the chest. trapezoid-shaped muscles that run down the upper portion of the spine. The fibers of these muscles run across the entire chest region. -BACK -TRAPS (trapezius) are long. Their primary function is to pull the arm down from overhead. Together they make up 60% of the upper-arm muscle mass. and shrugging the shoulders up are the main functions of these muscles. Knowing the location and function of the muscles will MUSCLE DEFINITION MUbl only serve to enhance your workouts and results -BICEPS The bicep comprises 40% of the upper arm. The secondary function of the bicep is to rotate the wrist. The pecs serve to bring the arm across the chest and to move it forward in the shoulder socket. the lats act to lift the body up towards the shoulders.

T h e rectus abdominus (the visible portion of the abs). _ The obliques (muscles at the waist). -SHOULDERS These muscles play a vital role in the majority of upper-body exercises. and posterior heads). -GLUTES (gluteus maximus) These muscles originate along the pelvic bone and attach to the back of the upper leg. including chest and shoulder presses. The main function of the deltoid is to move the arm away from the body. which stabilizes the torso. Their primary function is to bring the heel towards the buttocks and to move the leg to the rear. -QUADS Iquadriceps) Located on the front of the thigh. . Extending the hip is their primary function. _DELTS (deltoids) Composed of three muscles (anterior. the delts provide total mobility to the shoulder joint in all directions. _ABS (abdominal muscles) This muscle group consists of: . lateral. LEGS -HAMSTRINGS These muscles originate just underneath the glutes. the main function of these powerful muscles is to support the upper body during a squatting movement. which rotate the torso and stabilize _AB5 the abdomen. Its primary function is to raise the heel off the ground. _ The transverse abdominus (muscle that supports the spine).-CALVES The calf muscle originates behind the knee and attaches to the heel with the Achilles tendon. which brings the rib cage toward the pelvis.

I^IiK€J.l3i: Things to Do Before .

follow the directions on the package. measured at peak of bicep) LEFT A R M P r i o r to Day 1 A f t e r Day 9 0 . BEFORE" AND "AFTER" BODY MEASUREMENTS Record y o u r m e a s u r e m e n t data in t h e spaces provided below. (please indicate if wearing any clothes) CHEST P r i o r to Day 1 A f t e r Day 9 0 . (flexed.1? i:'UH'' things to do before you start the program step i_Watch the How to Bring It v i d e o . ste P 2 _ R e c o r d your m e a s u r e m e n t s and take " b e f o r e " photos. HIPS P r i o r to Day 1 A f t e r Day 9 0 ." (measured at midpoint) LEFT T H I G H P r i o r to Day 1 A f t e r Day 90 (measured at midpoint) RIGHT A R M P r i o r to Day 1 A f t e r Day 90 " (flexed. RIGHT T H I G H P r i o r to Day 1 A f t e r Day 90 . WAIST P r i o r to Day 1 A f t e r Day 90 . To get the most accurate readings.I r >| P90. WEIGHT P r i o r to Day 1 A f t e r Day 9 0 . step 5 _ Q 0 t 0 the M i l l i o n D o l l a r Body Message Boards f o r s u p p o r t . (also enter on page 3 of diet guide) Use Beachbody's body fat tester to record your current body fat measurements. measured at peak of bicep) . P 3 _Take the Fit T e s t — a r e you ready for P90X? ste step 4_Get your k i t c h e n in o r d e r (see the P90X N u t r i t i o n Plan). BODY FAT % P r i o r to Day 1 A f t e r Day 9 0 .

We ask that you complete the equivalent of Power 90 s or Slim in 6® before you begin. You'll get great results. it's important to know where you stand and if your current fitness level is adequate.Repeat this process after Phase 1. the more you'll know. and make a note if you do anything differently. The P90X train is about to leave the station. "biceps flex" muscle pose). after Phase 2. You want a true reflection of your body's appearance. in the same order. So if you can't finish the Fit Test. and then be able to come back and crush P90X. "biceps flex" muscle pose). "Whoo Whooo!" \ i . \ J L Don't suck it in or push it out. WHAT YOU WILL NEED TO TAKE THE FIT TEST -Heart rate monitor -Body fat tester or caliper -Tape measure -Scale -Partner to help record data (optional) _Chin-up bar (securely installed) -Timer (stopwatch or watch with second hand) -Towel -Water -Your "Bring It" game face . Providing an honest assessment of your abilities and your mind-set will allow you to take advantage of your strengths and overcome your weaknesses. you will repeat this Fit Test when you complete P90X. underwear. a few side shots (hands at sides). If you can't do what is listed below. But if you're unfamiliar with these programs. it's a goodbye photo. and after Phase 3 to chart your visual progress. so it is vital that you are able to do it the same way. you'll see better results by doing another exercise program before you take on P90X. •J. Don't be afraid to show some skin. Keep up with the timing.Take a few front shots (hands on hips. and be honest with yourself. This is not just a "before" photo. TAKE THE FIT TEST Before starting an extreme fitness program like P90X. That way you'll get a true indication of the improvements you've made. or something comparable so you can see where you need the work. Be sure to consecutively perform all the exercises in the order they appear. Fi ' MJ < The more you show. Wear a swimsuit. important note Do this test a few days before your official "day 1. we've set some guidelines for you to follow.•FOSiE" A M D "APTEffT" i. Pay attention. and a few back shots (hands on hips. Be sure to take your first series of photos prior to day 1. following these simple guidelines: Use a plain background if possible." The P90X Fit Test takes approximately 40 minutes to complete. ~VA Place your photos in the pages provided on pages 38 and 39. do Power 90. and that body is going to leave some luggage behind. These photos are great motivators. and where you're making progress.

The warm-up on Power 90 Cardio 3-4 through the yoga moves is a good way to get you ready. . You never want to work "to failure" when you're cold and tight.) until you build up a light sweat. then record your resting heart rate below. Over the course of the program. Remain calm and quiet for 2 minutes. This is a good indicator of your overall cardiovascular fitness. then do any low-impact movements you tike (jumping jacks. and count the beats for 30 seconds. most likely you passed that. Put on your heart rate monitor.'HE FOT TEST resting heart rate You'll want to monitor your morning resting heart rate throughout this program. you may be overtraining or getting sick. light jog in place. If it goes up a few days in a row. Start by marching in place. take your resting heart rate as soon as you wake up (BEFORE GETTING OUT OF BED). Multiply by two to get your resting heart rate. NOW WARM UP: Now take about 10 minutes to warm up. If possible. your resting heart rate should drop. \ Heart rate Prior to D A Y 1 \ Heart rate After D A Y 9 0 : That was the easy part . take your pulse from either your neck or wrist. then stretch out lightly. . Try to be as relaxed as possible when taking this TO TAKE 1ESTING HEART RATE reading. . If you don't have a heart rate monitor. Be sure it is secure and working correctly before beginning. etc.

) *T0 FAILURE? Physically "to failure" is when your body stops you by not being able to go any further without causing injury. x Prior to D A Y 1 : \ After DAY 9 0 : P90X Minimum_ Should have a vertical leap of at least 5 inches if male. or 3/4 of a pull-up. Don't be discouraged if you are not able to do very many. pull body up smoothly until chin clears the bar. 1 pull-up if female. However. which are demonstrated as an alternative in the videos. Prior to D A Y 1: \ jump with step After DAY 9 0 : Then lower arm. . but you can substitute by using the B-LINES Resistance Bands with the door attachment for pull-downs. Do as many as you can. to "failure"* Record the number of pull-ups you can do here. and repeat without bouncing up. 2 VERTICAL LEAP Stand sideways with shoulder against wall and raise arm straight overhead against the wall. that is your vertical leap. take JUST ONE STEP back and proceed to jump straight up. (If you're only able to do 1/4. \ Prior to DAY 1 \ After D A Y 90: Subtract the first measurement from the second. Lower body back down.1_PULL-UPS maximum pull-ups to number failure of Grasp your chin-up bar using wide grip (palms facing forward. Record your vertical leap inches here. two fists wider than shoulders). being sure to straighten the arms. REST 4 MINUTES BEFORE GOING ON TO THE NEXT EXERCISE. Record that height here. \ \ Prior to D A Y 1 After DAY 9 0 : P90X Minimum_ Should be able to do at least 3 pull-ups if male. 1/2. REST 1 MINUTE BEFORE GOING ON TO THE NEXT EXERCISE. many people won't be able to do any pull-ups when starting P90X. Record that height here. From a hanging position. 3 inches if female. go ahead and record it anyway. away from body. trying to touch highest point on wall (no gathering up a head of steam prior to your jump—think "jump ball"). Do not force past failure. You'll get more out of the program if you can do pull-ups.

3_PUSH-UPS maximum push-ups number to failure of Put down something soft. .g. 4 _ T O E TOUCH flexibility test You will need a ruler or tape measure for this test. 3 if female (or 15 push-ups off your knees). measure the distance from fingertips to toes. \ \ Prior to D A Y 1 After DAY 9 0 : P90X Minimum_ Should be able to do at least 15 if male. measure how much further fingers reach beyond toes. Sit on floor with legs extended directly in front of you. Use a " . -3 inches) or a "+" if reaching beyond toes (e.. +3 inches).. Bend forward at waist and extend arms over legs towards toes. about 2 or 3 inches high (pillow or cushion). Be sure to keep body straight with hands at "normal" push-up width. REST 4 MINUTES BEFORE GOING ON TO THE NEXT EXERCISE. If not able to reach.6 . Do not strain or force this. See how close you can get fingertips to toes. Record distance from fingertips to toes here. Don't bend knees. \ \ Prior to D A Y 1 After D A Y 90: P90X Minimum_ Reach should be no less than 6 inches from your toes." if not able to reach toes (e. REST k M I N U T E S B E F O R E GOING ON TO T H E N E X T E X E R C I S E . If able to extend fingers beyond toes. to make contact with chest on each rep. Record number of push-ups performed to failure here.g. or a " .

\ \ Prior to D A Y 1 number weight After DAY 9 0 : number weight P90X Minimum Should be able to do at least 10 curls with 20 lbs. Breathe through the discomfort and hang in there until you can't hold yourself up any longer (i.. Extend arms straight down in front of body. Start timer as soon as you get into the chair position. \ Prior to D A Y 1: number weight s. but once your butt touches the floor. You can slide down slowly as you get tired. at least 10 curls with 8 lbs. and women should consider a minimum of 8 lbs.1 isolating leg quad/ Place back flat against wall and lower your body into a seated chair position (quads parallel to the floor. feet directly below knees (think 90-degree angle here). Record number of curls completed and weight used here. palms forward. . After DAY 9 0 : number weight P90X Minimum_ Should be able to hold wall squat for at least 1 minute. if female. A somewhat heavier weight will be more effective in helping you determine your results on day 90—think of the weight at which you will max out at 10-15 reps. Don't rock or cheat. perform as many curls as you can until failure. strength Record exact time able to hold wall squat here. REST 3 M I N U T E S B E F O R E GOING ON TO T H E N E X T E X E R C I S E . REST I* M I N U T E S B E F O R E GOING ON TO T H E N E X T E X E R C I S E . Men should consider a minimum of 20 lbs. Using both arms at the same time. Be sure that arms are fully extended between each curl. if male. time's up. to failure).e. and no breaks longer than 1 second between reps. Be sure NOT to place hands on wall or "scoot" with shoulders. (see minimum below). 6 BICEP CURLS front-facing curls Choice of weight is important for this exercise.

Record number of in & outs performed here. Raise feet off the ground and bring knees in towards your chest. \ \ Prior to D A Y 1 After DAY 9 0 : P90X Minimum Should be able to do at least 25. REST U MINUTES BEFORE GOING ON TO THE NEXT EXERCISE. knees bent with feet on the floor. Straighten legs back out and repeat movement without touching floor.ITS the ab test Starting position: Seated with hands on the floor at your sides. .

Step 2: Record heart rate immediately after jumping jacks here. Prior to D A Y 1: x \ After DAY 9 0 : Step 6: Heart rate 4-minutes from stopping here. Prior to D A Y 1: \ After DAY 9 0 : Step 3: Heart rate 1-minute from stopping here. Prior to D A Y 1: x v After DAY 9 0 : Step 5: Heart rate 3-minutes from stopping here. When you finish. During the final 30 seconds. Step 1: 2 minutes at quick and steady pace—last 30 seconds are at sprint. Prior to D A Y 1 : x \ After DAY 9 0 : Step 4: Heart rate 2-minutes from stopping here. Should be able to finish the test standing and able to breathe. you will go as fast as you can to maximize your heart rate. .H E A R T RATE M A X I M I Z E ! ? You will now perform jumping jacks nonstop for 2 minutes at a quick and steady pace. Prior to D A Y 1 : x v After DAY 9 0 : P90X Minimum_ Be able to finish the 2 minutes of jumping jacks. be prepared to measure your heart rate over a span of 4 minutes.

As a matter of fact. Ab Ripper X _4 Yoga X _5 Legs & Back. it may seem harder than the previous weeks if cardiovascular fitness is your weak area. But it will allow your body to recover from the hard resistance training and will enhance your adaptive process. Vi44IC DAY-1 Yoga X _2 Core Synergistics _3 Kenpo X _4 X Stretch _5 Core Synergistics _6 Yoga X _7 Rest or X Stretch '-ri» AiW'Jffii P S O X CLASSIC 27 . but with patience and determination. balance. DAY_1 Chest & Back. You'll also focus on tightening the entire midsection into a hard. During this phase. TIME TO START CLASSIC Consider this the starting line to the extreme physical and mental challenge ahead. Ab Ripper X _6 Kenpo X 7 Rest orX Stretch recovery and ab focus After three weeks of taking a pounding. your body will be begging for some relief—and this transition comes just in time. It's time to show what you've got. focus less on the amount of weight you are lifting and instead try to achieve your desired number of repetitions while maintaining strict form. and flexibility are the focus of the week as your body increases its stabilizer-muscle strength during recovery and ab focus. It may take some time to P9OX— BRING IT ! get used to the rigors of this program. Core strength. your goal should be to master each movement and finish the workouts in one piece. Don't expect this week to be easy. So for now. Ab Ripper X _2 Plyometrics _3 Shoulders & Arms. ripped sheet. you will go the distance.• M M n H H IF YOU PASS ALL THE P90X MINIMUMS.

JI44»: DAY_1 Yoga X _2 Core Synergistics _3 Kenpo X _4 X Stretch _5 Core Synergistics _6 Yoga X 7 Rest or X Stretch 28 JPSOX C L A S S I C . (we kid you). At this point you should be more comfortable performing the core exercises. This second recovery week brings back the workouts that focus on those seldom-used muscles. Ab Ripper X _4 Yoga X _5 Legs & Back. DAY_1 Chest. now is the time to go for it. If you just want to continue developing lean muscle. and by the end of the week you will begin to feel stronger and ready to hit the weights in the next phase. use enough weight so that you max out between 12 and 15 reps. because this schedule will wipe you out. Shoulders & Triceps. Also keep in mind that your body only builds muscle while at rest. Ab Ripper X _2 Plyometrics _3 Back & Biceps. Ab Ripper X 6 Kenpo X 7 Rest or X Stretch recovery and ab focus Once again. Use enough weight on each exercise so that you max out at 8 to 10 reps.PHASE If you really want to add some size. Never do 11 . . your body will thank you for a reprieve from the previous three weeks. . So try to get at least seven hours of sleep—which should be easy. including the entire midsection.

Ab Ripper X _4 Yoga X _5 Legs & Back. but it's not yet the time to prove it. One more recovery week will get you into optimal condition to take your final Fit Test and "after" photos. and you will know the true meaning of X. At the onset of this stage. Ab Ripper X _6 KenpoX 7 Rest or X Stretch DAY_1 Chest. Give it your maximum effort. this recovery week is a must. C'mon—we dare you. This will be the time to push to exhaustion and near muscle failure on every single set. Ab Ripper X _2 Plyometrics _3 Shoulders & Arms. each and every day. RftHHUU DAY_1 YogaX _2 Core Synergistics _3 Kenpo X _4 X Stretch _5 Core Synergistics _6 Yoga X 7 Rest or X Stretch P90X CLASSIC 29 . Shoulders & Triceps. No holding back.PHASE "Extreme muscle confusion" is what this phase is all about. Remember. And should you continue to move forward in your P90X training. DAY_1 Chest & Back. you should be rested and ready to leave everything you've got on your exercise mat. Ab Ripper X _2 Plyometrics _3 Back & Biceps. Ab Ripper X _6 Kenpo X 7 Rest or X Stretch the final stretch By this point you should be in the best shape of your life. strength improves and muscles grow while at rest. Ab Ripper X _4 Yoga X _5 Legs & Back.

Confused? Good. Perhaps you had trouble learning the movements. got sick. But never do a phase longer than six weeks. Let's pain during review: intense during intense workouts. had an "off" week when you didn't feel you pushed hard. 30 P90X CLASSIC . There are a few reasons why you may want to extend one or more phases of the program. You'll always get better results by shaking things up on a regular basis.Often you will hear the expression fitness results. Additionally. they are also good options for subsequent rounds of P90X. Just be sure to take at least a couple of weeks off between programs. It can be effective to continue a phase for an extended week or two. While both of these programs are designed to generate slightly different results. missing-the-net exercise. no problem. muscle-burning question and a valid one. good! bad. What it does refer to is muscle burn that is It's a GOOD pain. Understand no gain" that this when does no gain it comes to achieving not refer to the kind of pain that a trapeze artist would after missing common experience the net. you're getting it—or at least your muscles are. they are just as intense as the classic version. "No pain. We offer two alternatives to the classic P90X routine. or were just plain busy. pain.

The Cardio X workout is the least intense of the P90X series. recovery and ab focus Here we go.DOUBLES The Doubles plan of attack is for those who want some extra cardiovascular exercise. Shoulders & Triceps. PM Chest. Keep in mind that P90X is stressful within the realm of its standard schedule. YJ«K*» DAY_1 AM Cardio X. Ab Ripper X _4 Yoga X _5 Legs & Back. This phase is identical to the classic way of doing P90X. Add Cardio X three times per week. It's recommended to do this workout in the morning on an empty stomach. During this phase your body will be adapting. YJ44W: DAY_1 Yoga X _2 Core Synergistics _3 Kenpo X _4X Stretch _5 Core Synergistics _6 Yoga X 7 Rest or X Stretch recovery and ab focus PM Back & Biceps.. but it's still a serious calorie-burner. Then do your regular P90X workout later when you've got more blood glycogen for energy. DAY_1 Chest & Back. Ab Ripper X _6 Kenpo X DAY_1 Yoga X _2 Core Synergistics _3 Kenpo X 4 X Stretch _5 Core Synergistics _6 Yoga X . Those attempting Doubles should be completely injury free and have plenty of energy to add another workout to the schedule three or four days per week. Ab Ripper X _6 Kenpo X 7 Rest or X Stretch P90X DOUBLES 31 . either for performance or weight loss. and no further breakdown is likely to be beneficial. Ab Ripper X _2 Plyometrics _3 AM Cardio X. PM Legs & Back. Ab Ripper X _4 Yoga X _5 AM Cardio X. Ab Ripper X _2 Plyometrics _3 Shoulders & Arms.

PM Yoga X _5 AM Cardio X. If you're overtraining. it's no longer beneficial. Vi44[f: i:nai /J4:fft. it's four. PM Plyometrics _3 Back & Biceps." just like high school football season. Note: If you start to feel excessively tired. so pay close attention to your body and how it's reacting. Ab Ripper X _4 AM Cardio X. PM Legs & Back. This is essentially "hell week. Shoulders & Triceps. _6 Kenpo X 7 Rest or X Stretch DAY J Yoga X _2 Core Synergistics _3 KenpoX _4 X Stretch _5 Core Synergistics _6 Yoga X 7 Rest or X Stretch recovery and ab focus WHEW. PM Chest & Back. except that it's not one week. PM Plyometrics _3 Shoulders & Arms. you're going to have to eat very well to sustain the final four weeks. Ab Ripper X _2 AM Cardio X.With four days per week of cardio in addition to your regular schedule. Ab Ripper X . Ab Ripper X _2 AM Cardio X. PM Yoga X _5 AM Cardio X. Ab Ripper X _4 AM Cardio X. YOU'VE EARNED THIS WEEK! P9QX DOUBLES .-BIiM!l?ii» DAY_1 AM Cardio X. PM Legs & Back. Ab Ripper X 6 Kenpo X 7 Rest or X Stretch DAY_1 AM Cardio X. don't be afraid to skip your morning workout. PM Chest.

you may sweat more than in P90X. DAY_1 Yoga X _2 Core Synergistics _3 Kenpo X _4 X Stretch _5 Cardio X _6 Yoga X 7 Rest or X Stretch P 9 0 X LSATU . You should begin to see this skyrocket towards the end of week 3. As your body gets used to the exercises. you'll need to back off a bit. this week will allow your body to recover from hard resistance training while continuing your adaptive process. DAY_1 Core Synergistics _2 Cardio X _3 Shoulders & Arms. cardio. Make no mistake. What you sacrifice in overall gains in strength and speed. as opposed to focusing on weight or resistance. Core strength. this is the real deal and no picnic. it will do them more efficiently and the amount of weight you can use will greatly increase. Ab Ripper X _6 Kenpo X 7 Rest or X Stretch Before you get comfortable.more cardio and less resistance for maximum weight loss P90X Lean is for those who want a more cardio-based and slightly less intensive program. Your aim should be to finish each workout and perfect each movement. Ab Ripper X _4 Yoga X _5 Legs & Back. In fact. or neuromuscular patterns that allow you to turn new movements into routine. 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. While not easy. and flexibility are the focus of the week as your body builds more engrams and increases stabilizer-muscle strength.

Shoulders & Triceps. Remember that your body only gets strong while at rest. Ab Ripper X _6 Kenpo X 7 Rest or X Stretch By the end of this week. and it will be time to focus on reps and failure. So be sure to get enough sleep! PHASE vi44i**» DAY_1 Core Synergistics _2 Cardio X _3 Chest. During these weeks you'll want to attempt to increase the weight you use for each exercise.Your body should have adapted quite well by this phase. try to finish between 12-20 reps and be at or near failure at the end of each set. you should start to feel very strong and ready to pump more iron (or stretch more rubber)! /J 4 41 DAY_1 Yoga X _2 Core Synergistics recovery and ab focus _3 Kenpo X 4 X Stretch _5 Cardio X _6 Yoga X 7 Rest or X Stretch 34 P 9 Q X LGATU . Ab Ripper X _4 Yoga X _5 Legs & Back. During this phase.

you should be ready to leave WEEKS 9-12 everything you've got on your exercise mat. 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 10-12 on weighted movements. After four weeks of complete hammering. . Ab Ripper X _4 Yoga X _5 Core Synergistics _6 Kenpo X 7 Rest or X Stretch This week will give your body a chance to fully rest and transform before taking your "after" photos. be at your best when your best is needed. your body wants to rest. no gain" is what this phase is all about. let's push your personal envelope and see what you've got. Ab Ripper X _2 Cardio X _3 Shoulders & Arms. Shoulders & Triceps. DAY_1 Yoga X _2 Core Synergistics _3 Kenpo X recovery and ab focus _4 X Stretch _5 Cardio X _6 Yoga X 7 Rest or X Stretch P 9 Q X LeAfU . You've come this far— now let's put the X in "extreme"! U44&SK1?|IJJH_ DAY_1 Chest & Back. .PHASE "No pain. take no prisoners . So instead. Ab Ripper X _2 Cardio X _3 Back & Biceps. you get the idea. each and every day! When the going gets tough. Ab Ripper X _4 Yoga X _5 Core Synergistics _6 Kenpo X 7 Rest orX Stretch JJ44K--S[iMJ?Hj»^ DAY_1 Chest. the tough get going. No holding back. At this stage. We want your best effort.

it's time to get the tape measure back out and take those "after" body measurements. and compete for these incredible prizes. So if you ever wanted the extra motivation to work out. Any other type of self-promotion. coordination.Just remember. That's why we created the Million Dollar Body Game and are giving away over $1. is up to you. you'll probably want to give it the maximum exposure it deserves. Final Fit Test: To most accurately determine the progress made in your strength. flexibility.com. eat right. Please visit MillionDollarBody. So aside from attaching your photos to the pages at the end of this book. Record all the dramatic results in the "After Day 90" blanks at the beginning of this section. The first of which is to take your . such as a full-page photograph in your local newspaper. personal stats. we also suggest that you post them on the Million Dollar Body Message Boards. be sure to perform this test under the same conditions and timeline as the Fit Test you took prior to day 1.com for more details. and transformation story). there are a few important things you still need to do.com and start playing the Game right away! Certain terms and restrictions apply.000. power. To learn more about the Million go to Dollar Body game. Record your "After Day 90" results in the blanks provided in this section.000 in prizes. . jaw-dropping new physique. . "After" Body Measurements: Once you're done with the camera. and cardio endurance. 37 . "After" Photos: With your awesome. and become a Success Story—now you have it! Why are we doing all this? Because we want you to succeed! Go to MillionDollarBody. Now you can submit your Success Story (including your "before" and "after" pictures. MillionDollarBody. when you're finished turning your body into that of a perfect physical specimen. Play the Million Dollar Body Game™ for an opportunity to WIN BIG! SUBMIT YOUR SUCCESS STORIES We love to celebrate our customers' success.

you can do just the first round of the resistance programs. or fitness routine you'd like to do next. or Kenpo X once or twice a week. you never w i l l ! mix an _lf you are happy with your results and would like to back off. There is no problem continuing with P90X the same way you've been going at it. Also do Plyometrics. 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. To maintain your muscle mass. check out the Message Boards at MillionDollarBody. This rate isn't enough for you to make big gains. try this: Each week. Core Synergistics. and you can mix and match these workouts to fit just about any sports. and with a little creativity.com—but here are the basics. .f*- <•* M MAINTENANCE P90X is an incredibly versatile program. but it's enough to maintain your muscle mass for quite some time. recreation. you aren't likely to plateau for some time yet. since you get 80% of the benefit in a resistance workout during the first set. do the Yoga X routine at least once. For additional suggestions. With the training block system.

. The fact is. but you should continue with some type of fitness regimen that will maintain the results you've worked so hard to achieve. By completing P90X.• ast You've busted your butt these past 90 days to get the ibody you always wanted. In the following sections. We're not saying you need to perform a series of extreme workouts for the rest of your life. we'll show you various ways to maintain and even build upon your P90X accomplishments. Don't fall into the easy trap of letting your gains slip away. Just because you FAST-FORWARD 90 DAYS completed a highly intense fitness program doesn't mean your work is over. There's just one more thing we'd like to say about your awesome accomplishments: DON'T STOP NOW! At this point your body should be looking great and running like a fine-tuned machine. fitness is a lifetime challenge. you just gave yourself one heck of a head start.

self-assured. and ready to attack any fear you might have had prior The continuum in the mirror of P90X is to explore the possibilities. the strength. and flexibility. to begin. to you are motivated. committed. Don't stop! _TONY HORTON .NOTE FROM TONY HORTON P90X is a program possibilities. and used to life. balance. with the tools to take on almost variety of P90X has also given LIFE AFTER P90X endurance to improve P90X graduate. to and improve into. It can be enhance enjoy integrated everything your life. cardiovascular upon any and all athletic activity. will have new Now it's time for your Congratulations on a job well done. You curious now is capable of so much more than the person who was just starting decided. starting this program. that has prepared you for a life filled has provided The intensity with you and you The completion of this program anything. out mean you must continue to hammer six days a week. so it is only natural to be accomplish. combined else you're doing to stay in shape and Your choice to embark upon the P90X journey benefits journey that last a lifetime. coordination. about what else you can do and The truth about P90X is that there is no end. and succeeded with P90X. It means that this is a that can be used for the rest of your that grows with you as you continue physically with. This is an ongoing That doesn't P90X workouts fitness program It is a program explore approach to staying in awesome program shape. and mentally. As a confident. The person you are P90X. The person you see standing today is not the same person you saw on day 1.

(Simply stopping determine on what it means to at your target number failure is not what we mean. be asked to record important data (rep counts and weight amounts) on WORKOUT GUIDE worksheets that appear at the end of this guidebook. muscles. you can perform the appropriate P90X workout straight from this book. every after. makes it strong self-limiting. but you'll never maximize your body's potential for size and strength in this realm.The following section contains a complete and detailed listing of all the workouts in this program.1 0 REPS = muscle size or hypertrophy_ In this muscle to range you'll For get those size. The detailed workout listings can also prove useful should you need additional information about any of the workouts or individual exercises. Consider this section just another useful tool to help you maximize your results. It of anyone. 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. achieve target maximal area for your each 12+REPS = muscular endurance_ workout. which will how much weight you use. And when you don't have access to a video player. lean out or maximize your strengtn. Some muscle growth will occur.) maximum trying this set is in growth. This depends totally on you and your individual will improve the overall condition goals. HOW MANY REPS SHOULD I DO? It's all a matter of setting your target number of reps. but the volume of repetitions You can build lean. however. . Here's a quick rundown "fail" at a given number of reps. You will. but you can choose to tailor this program to gain mass. P90X is versatile. Choosing a weight so that you reach muscle at the right number of reps is what you're 8 .

.

Repeat other side. Pull arm across body.[30 SEC] Marcfi HI P/ace [45 SEC] /?un in Place . 3. or to take the place of a spotter when trying to knock out those last extra reps. 15 seconds with heels up. Workout Tools: weights or bands . To get the most out of this routine it is imperative to master the proper push-up form. by your side. [3 REPS] Topas Shoulder Stretch . then back stroke. reaching right arm towards opposite wall. Reachers . Pull on arm while tilting head in opposite direction of arm you're pulling. gently tightening abs. REP TIPS 2. butt-rise. Move arms in small circles 20 seconds clockwise and 20 seconds counterclockwise.Simulate crawl stroke. you w i l l perform a variety of push-up exercises. Neck Stretch . and improper head position by flexing glute (butt) muscles.chin-up bar or band . thumbs pointing behind you. Right arm reaches overhead while left arm is straight right pelvis out. Tilt [40 SEC] Arm Circles . Alternate arms. Note: Push-up bars can be used for all push-up exercises.push-up bars . Inhale and open arms out straight to side. do as many repetitions as possible while maintaining good form throughout the movement.In wide stance. Exhale back to prayer position.Reach arm behind body (above waist) and grab wrist of that arm with other hand. [30 SEC] Jumping Jacks Arm Raises tall with arms at sides. reach to floor and roll head from right shoulder down [30 SEC] Run Lunges with Alternate [6 REPS] Side-to-Side Head Rolls . expanding the chest. bringing bicep in towards neck until you feel stretch in the shoulder. The philosophy when performing exercises involving weights or bands is that 8 to 10 repetitions will build size. grab elbow and pull arm back behind head. Ballistic Stretches: Huggers . Then raise bent arm overhead and.With a wide-foot stance. whereas 12 to 15 reps w i l l create a slimmer/toned look. Keep in mind that this is a "repeat" workout where you will perform two rounds of this 12-exercise routine. Try to set a rep goal prior to starting your set. a chair can be used either to help you perform a certain number of reps. inhale arms up. Then position fingers down and rotate arms in larger circles for same amount of time. Swimmers . 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. There are only three exercises in this routine that call for the use of weights or bands. 1. When you are capable of doing 12 to 15 reps from your knees with full range of motion. Standing Side Stretch .chair . When performing pull-up exercises. with opposite hand. When performing push-up and pull-up exercises. Hold for 20 seconds. reaching tall. Repeat on other side.Swing arms like giving yourself a hug. 4. Grab upper left arm above elbow with right hand.Standing with good posture. start with hands in prayer position at chest. reaching elbows behind you. Arms wide.fitness guide and pen . and keeping the head and neck aligned with the spine. alternating arm position every 20 seconds. [3 REPS] Expand/Contract Chest-Back-Shoulder Stretch . you can avoid swayback.Standing to left shoulder and back. it's time to graduate to regular push-ups. For pull-ups that goal should be somewhere between 8 and 15. 15 seconds with knees wide.15 seconds with knees up. palms up. fingers flexed. then release arms downward. reach both arms up high and swing them back behind body as far as you can.water and towel CHEST & BACK . except Diamond and Dive-Bomber push-ups.Extend arms straight out at sides. Shoulder/Triceps Combo Stretch .Extend left arm straight out.Stand tall. fingers towards ceiling. During this workout. palms up.

or bench. modify with one foot on chair. and lower body back down.Shake out the upper body. Band Move: From seated. r" CHEST & BACH \ . Keep moving throughout all breaks. Perform same movement as above. standing. _Palms out. or kneeling position. or kneeling position with a palms-up grip. Be sure arms are fully extended at bottom position. Pull up until chin clears bar. or kneeling position. TO INTENSIFY _Two-minute towel and water break with ballistic stretches. Band Move: Shorten band by twisting in small loop. Lift weights from forward foot up to waist. Band Move: From seated. Perform standard pull-up motion. _Maximize range of motion with push-up bars and single-leg raise every fifth rep. keeping arms and elbows close to body. Lower arms to full extension and repeat. MILITARY PUSH-UP _Place hands directly beneath shoulders. step. HEAVY PANTS _With one foot forward and bent knees. If necessary. keeping back flat. MINI STRETCH X 5 WIDE FLY PUSH-UP ^Extend hands 3 inches wider on each side than standard push-up position. WIDE FRONT PULL-UP _Grasp chin-up bar using wide grip (a few inches wider than shoulder width). Then step on center with front foot. bend at waist. standing. modify with one foot on chair. standing. CLOSED GRIP OVERHAND PULL-UP N DECLINE PUSH-UP _Feet elevated on chair. If necessary. Band Move: From seated. REVERSE GRIP CHIN-UP \4 \ _Grasp bar with palms facing body.NOTES STANDARD PUSH-UP _Keep back and abs tight and lower straight body a few inches from floor. pull handles toward chest. modify with one foot on chair. Pull body up until chin clears bar. If necessary. narrow grip. hold handles close with a palms-down grip and pull towards chest. Keeping arms and elbows tight against sides. perform standard push-up movement. use a wide grip and pull handles toward chest. Shakers . keeping elbows close to sides.

1. Alternate arms. Right arm reaches overhead while left arm is straight reaching right arm towards opposite wall. Band Move: Shorten band by twisting in small loop. JO LAWNMOWER [STOMAXREPSJ _Side lunge. Repeat other side. Huggers .With feet wider than shoulder width. While seated. Keep wrists inward. jl DIVE-BOMBER PUSH-UP BACK FLY 12 X REPEAT Repeat exercises 1 to 12 but switch order of every two exercises. Swing in a circular motion as if stirring a giant pot for 10 seconds. while Child's Pose . 7. Hang forward with legs straight. For added side stretch. Repeat on other side with left hand over right. placing right hand over left. 9. rest elbow on knee. _Move from a Downward Dog position (with wide hands and feet) to an Upward Dog position (the exercise simulates going back and forth underneath a fence). Tilt right pelvis out. 8. then backstroke. 4.Simulate crawl stroke. Cat Stretch . CHEST & BACH . reaching behind heels. straddle band at center with both feet. Just return to Downward Dog position and go under fence forward. chest resting on thighs. 10. Standing Side Stretch . alternating arm position Swimmers .Stand tall. Reverse move. by your side. bending forward at waist.Sit on your knees. then 11. _Seated at edge of chair. COOL DOWN & STRETCH Ballistic Stretches: Shakers . Band Move: Stagger feet on band with wide-leg stance and pull front handle in same motion as above. Raise handles in a crisscross motion to perform same movement as above.Swing arms like giving yourself a hug. Pinch the shoulder blades together at top of movement. Align hands directly below heart. Sequence is now 2. Repeat on other side. bring hands together so thumbs and index fingers touch. 6. every 20 seconds.Bend over and hang one arm straight down. DIAMOND PUSH-UP i_ _From push-up position. round back exhaling and drop chin to chest. Alternate arms. slide both hands to left.Shake out body. Fold arms and rest head on them or just hang arms straight down. pull weight from floor to waist. and pull weight up towards ceiling. inhaling while arching back and lifting head. elbows out.MOTES MINI STRETCH Two-minute towel and water break with ballistic stretches. Stirrers .On hands and knees (hands directly beneath shoulders and knees directly under hips). To modify. 12. Elbows will flare out during push-up. Extend arms out in front of you with head on floor. do NOT go back underneath fence. while reaching overhead. Keep moving throughout all breaks. lower rib cage onto upper thigh. reach arms skyward. 5. 3. Wide-Feet Forward Hamstring Stretch .

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track. mat. the term derives from the Latin plyo + metrics. If your game involves a court." Plyometric training relates to any activity that requires speed and strength. jump higher. pool. rink. P L Y O M E T R I CS or "measurable increases. . ring. ALSO Known as "jump training.luce power. field. and maneuver in multidirectional sports." this technique emerged in Eastern Europe in the early 1970s. as it improves your ability to run faster. Coined by American track coach Fred Wilt. or mountain. Plyometrics can help.

Also be sure to wear good shock- THE WORKOUT absorbing sneakers and work out on a surface that provides plenty of cushion. - keep Jncrease speed and height of jump.2 forward.D. Repeat on other side." meaning that you will perform a sequence of 4 exercises and then repeat those same exercises before moving on to the next sequence. _Grab bottom of foot with Strike the Heisman Pose. TO INTENSIFY r \3 AIRBORNE HEISMAN [30 SEC] _This is a lateral leaping exercise. Ph. Repeat. However.Low-impact [90 SEC] Lunging Drills .. PLVonneTRics . Think Catwoman/Spiderman.Standing with feet together. keeping heels aligned.While standing. [60 SEC] Run in Place ." There has been a virtual plyometric in the number embracing training as an integral part of their athletes' —Donald A. you w i l l achieve the maximum benefits of this plyometric workout.WARM-UP & STRETCH \ [60 SEC] March in Place . Chu. and land facing in the opposite direction. Start with feet together and jump sideways. variety rotating back and forth every 15 seconds. grab left ankle with left hand and pull back towards buttocks. twist. then turn and do 2 back. The toe of the front foot should be aligned with the heel of the back foot. take large step forward. Reach arms skyward "The evolution of performance explosion enhancement in today's world is truly amazing. bring opposite knee to your chest. TO INTENSIFY RUN-STANCE SQUAT [30SEC] _Start with your feet in a stance that looks like you're about to run.water and towel JUMP SQUAT [30SEC] JA/ith feet parallel and shoulder-distance apart. we recommend you substitute P90X's less intensive Cardio X workout for this plyometric workout. TO INTENSIFY _Maximize speed and reps and arms overhead. while at the same time minimizing your risk of injury. At lowest point in squat quickly explode up. [30 REPS] Deep Prayer Squats Quad Stretch . author of Jumping Into Plyometrics The key to avoiding injury during any plyometric exercise is to ensure proper takeoff and landing.Heels to buttocks for final 30 seconds. of trainers and coaches development. Hamstring Stretch . Workout Tools: heart rate monitor . leap up. and so w i l l your knees. This is a "repeat workout.Rotate legs out for the final 30 seconds. If this technique is adhered to. each hand. slowly (in a 4-count) ease into the bottom of a squat. stretching the quad. Perform 4 squats in this stance. the people in the apartment below w i l l thank you. After completion of the fourth squat. [60 SEC] Tires and Run Lunges . As soon as you land. not Frankenstein.mat . Repeat back and forth. and exhale forward over front leg. if you have chronic knee problems. Land gently and repeat. Trust us.stool or chair . leaping off ground. Repeat on other side. This technique can best be achieved by leaping off the toes and landing softly and quietly on the balls of the feet.

C I R C L E R U N [30 SEC CLOCKWISE. Use your hands as targets for your knees. \ 5 SQUAT REACH JUMP ISOSEC] _This explosive move is performed by jumping straight up after a controlled squat. TO INTENSIFY _Add more knee height in the middle of lateral leaps and strike the Heisman pose! Jncrease height and depth and touch the floor after every squat. towel off if necessary. then land in a lunge.MOTE I SWING KICK [60 SEC] si. PLvannsTRics . TO INTENSIFY MARY KATHERINE LUNGE [SOSEC] \IO _Starting in a forward lunge.6-7-8 __30-Second Break. TO INTENSIFY REPEAT PREVIOUS SEQUENCE J_. jump straight up.4 _30-Second Break. Try to touch the floor with every rep. try to keep your head and shoulders as steady as possible. which decreases jump height. TO INTENSIFY _Deepen squat and fight for more _Use a stool for more height and place hands behind head or straight up in the air. height. Use this time to grab some water. REPEAT PREVIOUS SEQUENCE \5_. TO INTENSIFY _While running around your rolled-up towel (or any other small item you won't twist your ankle on). 30 SEC COUNTERCLOCKWISE] _Similar to a Run Squat but jumping and changing direction after every squat. \6_ RUN-STANCE SQUAT SWITCH PICK-UP [30 SEC] "\i_ DOUBLE AIRBORNE HEISMAN [30 SEC] _Just like the Airborne Heisman but with 2 lateral tire steps instead of 1. and keep moving to avoid cooling down. and keep moving to avoid cooling down. JUMP KNEE TUCK [30 SEC] JL _Keep upper body relatively calm while jumping up and pulling your knees in towards your chest repeatedly. Switch legs in mid-air. Modify by lowering your hands. towel off if necessary.3 . Use this time to grab some water. . TO INTENSIFY _Extend arms straight up overhead. Modify by keeping knees bent over back of chair and control speed. _Raise hands to increase jump height and pick up speed. _Stand directly behind a chair and lift one leg after another. Modify by stepping and not jumping sideways. Modify with minimal or no jump and no floor touch.2 . back and forth over the chair.

arms MILITARY MARCH [60 SEC] ^Without bending your knees or elbows. then turn around and do it again.10 . but instead of bringing knees to chest. J7 RUN SQUAT 180 JUMP SWITCH [30 SEC] _ln a Runner's Squat stance with lead hand touching the floor. then back 2 times. It's very important to use your arms to swing you forward. _Deepen squat and increase speed. ROCK STAR HOP [30 SEC: is SEC FACING LEFT. This exercise is about speed. changing directions after every rep. SQUAT JACK [30SEC] _Start with good old-fashioned jumping jacks in a squat position. and keep moving to avoid cooling down.15 . towel off if necessary. then left. you bring feet to butt. Not too high! TO INTENSIFY _Get up! Show 'em how to rock & roll! _Gef down some more and extend straight up over your head.12 _30-Second Break. Turn left then back right for the first round. right and back left for the second.NOTES LEAPFROG SQUAT [30 SEC] 11 _With legs wide. jump/leap forward 2 times. TO INTENSIFY _Similar to Jump Knee Tuck. TO INTENSIFY _Try to touch the floor every time. Use this time to grab some water.11 . drop into a low squat. and land facing in the opposite direction. not height. The Pete Townshend arm swing is a nice touch also. and keep moving to avoid cooling down. then place hands behind head. PLvarmsTRics .14 . Second 30 Seconds: Spin body back and forth 180 degrees. 15 SEC FACING RIGHT] GAP JUMP [30 SEC] S 14 _Leap/jump as far forward as you can. march in place. Right arm and left leg are up at the same time. Keeping head and shoulders calm. Then jump back up and turn 180 degrees back to the original starting point. Use this time to grab some water. Legs should be raised as high as possible in front of you. jump straight up.16 _30-Second Break. Modify by taking your time and not squatting too deeply. Modify by not touching the floor each time. REPEAT PREVIOUS SEQUENCE 9_. towel off if necessary. TO INTENSIFY TWIST COMBO [ o SEC] o 12 _First 30 Seconds: Jump up. Extend your arms as high and as far behind you as possible. Alternate lead leg when jumping. keeping head and shoulders facing front while feet and knees twist right. REPEAT PREVIOUS SEQUENCE \ j 3 . then center. turn 180 degrees in the air.

[J0TE3

LATERAL LEAPFROG
« S Q U A T [30 SEC] _The same as a Leapfrog Squat but you move from side to side.
TO INTENSIFY

MONSTER TRUCK TIRE [30SEC]
19 _Similar to Airborne Heismans but traveling 4 big steps forward, then 4 back. No grabs or poses.

20

H O T F O O T [60 SEC: ALTERNATE FEET AT 30 SEC]

_Alternate hopping from side to side then from front to back on one foot at a time. To modify, simulate slow jump rope move.

_lncrease distance.

leaping

speed,

depth,

and

REPEAT PREVIOUS SEQUENCE
J 7 - 1 8 - 19-20

BONUS ROUND
21

__30-Second Break. Use this time to grab some water, towel off, if necessary, and keep moving to avoid cooling down.

Pitch & Catch [60 SEC] Simulate a baseball pitching motion. Step on the rubber, raise knee, drive forward, and throw your best fastball. Be sure to follow through, squat down and catch the ball. Do 30 seconds right-handed and 30 seconds left-handed.

n
Jump Shot [60 SEC] First 30 seconds: catch left and shoot right-handed. shoot left-handed.
23

Second 30 seconds: catch right and

Football Hero [60 SEC] 4 jukes forward (short and quick) and 6 high steps

backward.

IL D<

& STRETCB
Huggers

\ [30 SEC] Easy Run in Place with Upper-Body Ballistic

[30 SEC] Easy Jump Rope - Kick out one leg at a time. [30 SEC] Slow Marching with Low Kicks Wide Leg Bent-Over Hamstring Stretch - Standing floor or fold arms directly below head. with feet wide, bend forward at waist with straight legs. Place hands on apart. Slowly alternate bending

Downward Dog with Calf Stretch - In Downward Dog position, separate feet hip-distance 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. Reverse move, inhaling while arching back and lifting head. Quad Stretch - While standing, grab left ankle with left hand and pull back towards buttocks, stretching Repeat on other side. the quad.

PLvarinsTRics

Applying the same principles as Chest & Back, you'll superset these muscle groups to exhaustion. 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. Just be sure to keep your form during the latter part SHOULDERS & ARMS of the routine, when you'll be tempted to cheat your range of

motion. Maintaining good form is critical for proper muscular development and preventing injury, so stay strict and get ripped!

ii.il "^-JY ^•,.';::.i;;yF-.:i ;Y'•..;-, .yp Y sYYIYY'Yiii
\J30_SEC] Marc/? /'n P/ace [45 SEC] Run HJ P/ace - 1 5 seconds with knees up, 15 seconds with knees wide, 15 seconds with heels up. [30 SEC] Jumping Jacks Arm Raises tall with arms at sides, reach to floor and roll head from right shoulder down to left

[30 SEC] Run Lunges with Alternate

[6 REPS] Side-to-Side Head Rolls - Standing shoulder and back.

[12 REPS] Shoulder Rolls - 6 back, 6 forward. [2 REPS] Crossed-Wrist Shoulder Stretch (front and back) - Straighten arms down in front of body. 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. [3 REPS] Expand/Contract Chest-Back-Shoulder Stretch - With a wide-foot stance, inhale arms up, reaching tall, then release arms downward, expanding the chest, reaching elbows behind you. Arms wide, fingers flexed. [40 SEC] Arm Circles - Extend arms straight out at sides, palms up, fingers towards ceiling. 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: Shakers - Shake out body. Huggers - Swing arms like giving yourself a hug, alternating arm position every 20 seconds. Swimmers - Simulate crawl stroke, then backstroke. Alternate arms. Reachers - Standing with good posture, reach both arms up high and swing them back behind body as far as you can. Shoulder/Triceps Combo Stretch - Extend left arm straight out. 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.

"There's something magical about well-built arms. 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."
—Robert Kennedy, author of Awesome Arms

When performing exercises involving weights or bands, 8 to 10 repetitions will build size, whereas 12 to 15 reps will create a slimmer/toned look. Use this philosophy when executing

THE WORKOUT

the following exercises.

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.

Workout Tools: weights or bands - wall - chair - fitness guide and pen - water and towel

SHOULDERS S, ARfWS

Huggers . Band Move: Step on band with front foot and bring handles together on the way up.Shake out body. TO INTENSIFY I FULL SUPINATION CONCENTRATION CURL _Start with palms facing in and arms slightly extended in front of body.Shake out body. Curl dumbbell and rotate wrists so palms face directly toward shoulder at top of movement. Start with palms in. legs straight. Band Move: Shorten band by twisting in small loop. _Move with 2-count hold and added weight and/or reps. TO INTENSIFY _Put feet on chair. Rotate back and forth. Maintain exaggerated posture throughout the exercise. While raising dumbbells overhead. turn wrists so palms face out at top of move. Perform same movement as above. Straighten arm to kick back the dumbbell. Mimic move in reverse on way down. hands at sides of body and on front of chair. Huggers . Perform same movement as above. alternating arm position every 20 seconds. lower body off chair and lift back up. Band Move: Step on band with back foot. Then step on center of loop with front foot and perform same movement as above. Bring weights back down and turn forearms out to sides for side curls.2-3 _30-Second Ballistic Combo Stretches: DEEP SWIMMER'S PRESS • 4 _Press dumbbells overhead in modified corkscrew motion. alternate leg Shakers . Band Move: Step on band with front foot. Alternate arms. Squeeze at the top. SHOULDERS & ARflTIS . Band Move: Step on band with back foot.PJGTES L ALTERNATING SHOULDER PRESS IN & OUT BICEP CURL \ 2 _Standard curl with palms-up grip. and/or raise every 5 reps. _Add full bicep the move. depending on fitness goals. Elbows are higher than hands at end of movement. Band Move: Step on band with back foot. REPEAT PREVIOUS SEQUENCE \ 1 _ . Perform same movement as above. Perform same movement as above. creating slight tension in shoulders. Make sure elbows remain stationary. alternating arm position every 20 seconds. _Standing military press using one arm at a time.Swing arms like giving yourself a hug. Shakers .Swing arms like giving yourself a hug.6 _30-Second Ballistic Combo Stretches: UPRIGHT ROW _Pul! up dumbbells from thighs to below chin. TWO-ARM TRICEPS KICKBACK \ 3 _Raise upper arms and keep at 90 degrees. curl at the bottom of CHAIR DIP _Heels on floor. Bring weights back down.5. TO INTENSIFY \ REPEAT PREVIOUS SEQUENCE J_. Palms out at the bottom to palms facing inward at the top.

CROUCHING COHEN CURL _Witb or without support of a wall.12 BONUS ROUND J3 REPEAT PREVIOUS SEQUENCE \j3-14-15 movement. place right hand on left shoulder and left hand between armpit and chest. Note: Be careful not to turn the bent-over shoulder fly into a back fly. keeping upper arms and elbows stationary while extending lower arms skyward.10 . Lower body almost to floor. in line with forehead. Band Move: While standing. depending on REPEAT PREVIOUS SEQUENCE . then step on with front foot. then repeat." 8 " 9 _30-Second Ballistic Combo Stretches: Shakers . alternating arm position every 20 seconds. lie on floor or bench. Perform same movement as above. down in hammer position. Band Move: Shorten band by twisting in loop. reps. Band Move: Step on band with back foot. Band Move: Step on band with back foot. _Add extra round (4 reps hammer each side.Swing arms like giving yourself a hug.Shake out body. step on center of looped band with front foot. then out to sides for second fly Band Move: Step on band with back foot. extend arms straight up overhead. curls) SEATED TWO-ANGLE \jp SHOULDER FLY [16 REPS] \ n _Sit straight up and perform standard shoulder fly. Perform series of palms-up. Keep elbows locked and slowly bring handles back down towards shoulder blades. Alternate wrist position between each rep. _Stand leaning forward and perform standard triceps kickbacks. Huggers .Shake out body. TO INTENSIFY _More weight/more fitness goals. alternating arm position every 20 seconds. S H O U L D E R S & A R O T I S »/• . Raise and lower weights from the sides of your head to the sky and back down. _30-Second Ballistic Combo Shakers . Ian likes to alternate the right and left arm. and perform fly movement from that position. Huggers .NOTES STATIC ARM CURL si One arm held static at 90 degrees. Band Move: Standing with back foot on band. TO INTENSIFY ) FLIP-GRIP TWIST TRICEPS KICKBACK REPEAT PREVIOUS SEQUENCE J. Then lean forward so lower rib cage comes in contact with upper thigh. Then straddle it evenly with both feet.11 . as above. crouch to perform curl. Bring dumbbells on either side of head. \ u LYING-DOWN TRICEPS EXTENSION _On back.Swing arms like giving yourself a hug. changing wrist position from palms-up to palms-down while hands are closest to shoulder. Band Move: Shorten band by twisting in small loop. Push up. Then turn wrists inward to bring palms-down weights curls. raising upper body off the ground. Place elbows just below knees and be sure to straighten arms completely at bottom of movement. Stretches: In & Out Straight-Arm Shoulder Fly Extend arms straight forward for first fly. Perform same movement as above. while other arm does 4 reps. Alternate arms and repeat sequence. Perform same movement X 14 Congdon Curl Curl weights up in standard palms-up position. Perform same movement as above. \L» Side Tri-Rise Lying on right side. Perform same movement as above.

Hold for 20 seconds. [3 REPS] Expand/Contract Chest-Back-Shoulder Stretch . Then raise bent arm overhead and.Shake out body. COOL D'YVYN -MICH \ Ballistic Stretches: Shakers . palms up. Pull arm across body. reach both arms up high and swing them back behind body as far as you can.::zi\y. SHOULDERS & ARMS . Arms wide. Alternate arms.In wide stance. Right arm reaches overhead while left arm is straight by your side. Shoulder/Triceps Combo Stretch .Extend left arm straight out. Grab upper left arm above elbow with right hand. grab elbow and pull arm back behind head. Reachers . then [3 REPS] Topas Stretch . Swing in a circular motion as if stirring a giant pot.Stand tall. with opposite hand. Standing Side Stretch . Tilt right pelvis out.Bend over and hang one arm straight down. tall. reaching elbows behind you. Stirrers .Six back. start with hands in prayer position at chest. Huggers . Exhale back to prayer position.Swing arms like giving yourself a hug. fingers flexed. Repeat other side. [12 REPS] Shoulder Rolls . alternating arm position every 20 seconds. Inhale and open arms out straight to side.Standing with good posture. Repeat on other side. bringing bicep in towards neck until you feel stretch in the shoulder. thumbs pointing behind you. reaching release arms downward. inhale arms up. expanding the chest. six forward.With a wide-foot stance. reaching right arm towards opposite wall.

^ k

Namaste . . . welcome to Yoga X. 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.

MJP
V [5 BREATHS] Mountain Pose - Stand tall, feet together in parallel, arms straight by sides. Squeeze buttocks and tilt hips forward forward. with [5 BREATHS] Wide-Feet Forward Hamstring Stretch - Standing with feet on either side of mat and folding straight or slightly bent legs, place hands on floor or fold arms directly below head. TO INTENSIFY Lock legs and flex quads. at waist

[5 BREATHS] Wide Forward Bent-Over Torso Twist - While in forward hamstring stretch, place left hand on floor (directly your head), reaching right hand to the sky, with eyes on thumb. Repeat other side. Use yoga block if necessary. TO INTENSIFY Bend lower and reach higher.

below

[5 BREATHS] Split-Leg Forward Hamstring Stretch - Standing with feet together, take large step forward, keeping heels aligned. Turn left foot out with arms reaching skyward, exhale forward over straight front leg. Repeat on other side. TO INTENSIFY Lock legs and flex quads, reaching forehead towards ankle. [5 BREATHS) Standing Side Stretch - Stand tall with feet together. Right arm reaches overhead while left arm is straight by your side. Tilt right pelvis out, reaching right arm towards opposite wall, keeping eyes looking skyward. Repeat other side. [3 VINYASAS] Astanga Sun Salutations - Stand with feet together at front of mat, palms together at chest. 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. Downward Dog Calf Stretch - In Downward Dog position, separate feet hip-distance apart. Slowly alternate bending one knee while straightening opposite leg and driving its heel into the ground.

"If you look after the root of the tree, the fragrance and flowering will come by itself. If you look after the body, the fragrance of the mind and spirit will come of itself."
—B. K. S. Iyengar

You'll want to perform your Yoga X workouts barefoot on a mat that provides plenty of traction. 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: • Do not hold breath during postures. This can lead to strain. The eyes, ears, throat, and abdomen should remain relaxed. • Avoid injury by not forcing the body beyond its capacity. HE W O R K O U T ° Any real discomfort felt in a posture should be temporary. Persistent pain is a sign of incorrect practice or some other physical problem. • Create a calm and relaxing environment in which to perform the routine. (Turn off the cell phone for an hour.) • Be patient throughout the early stages of your yoga practice. By the third month of Yoga X, you will notice substantial improvements in your flexibility, balance, and coordination. o As always, have water and a towel nearby, and respect the X. If you feel like you're out of control, take a break and regroup.

Workout Tools: mat - yoga blocks - water and towel

VOSA X

NOTES

nnouirus AS/
Each asana is led through a series of Vinyasas (Sun Salutations). Perform Vinyasas with forward leg swing.

RUNNER'S POSE

CRESCENT POSE

WARRIOR ONE
_Same as Crescent Pose, except place back heel on floor. Perform Vinyasa.
TO INTENSIFY

\L
_Bend over with legs split in a low forward lunge, front leg bent at 90 degrees. Knee should be over the ankle and back leg straight on the ball of foot. Fingertips barely touching the floor on either side of front foot. Lower torso towards floor and place both hands beside the instep of front foot or on the lower leg. Perform Vinyasa and repeat sequence on opposite side.
TO INTENSIFY

XL
_From Runner's Pose, raise torso straight up and reach hands skyward. Repeat on opposite side after Vinyasa.

_Deepen lunge and bring biceps close to ears during upward reach. Repeat on opposite side after Vinyasa.

_Deepen lunge and elbows rest on floor.

lower

torso

until

WARRIOR TWO \
_From Warrior One position, extend front arm forward and rear arm backward. Arms should be parallel to the floor. Be sure hips and shoulders are in alignment. Repeat on opposite side after Vinyasa.
TO INTENSIFY

REVERSE WARRIOR
_From Warrior Two position, bend torso back towards rear leg, gently placing hand on straight back leg. Opposite arm, while turning palm-up, reaches and extends overhead towards back wall. Repeat on opposite side after Vinyasa.
TO INTENSIFY

TRIANGLE POSE
_From Reverse Warrior, straighten front leg, go to Warrior Two, and reach forward with front hand. Kick back hip out and lower front hand towards floor on inside or outside of front leg while raising opposite hand skyward. Look to skyward hand. Do a Vinyasa, then repeat sequence on opposite side.

JDeepen lunge and work on opening hips.

_Deepen lunge and extend reach resting hand on back leg.

without

TWISTING TRIANGLE !_
JFrom Warrior Two, straighten front leg, place hands on hips, and turn torso forward. Place left hand on back and reach right arm out, bringing hand to the floor while simultaneously raising left arm skyward. Use yoga block if necessary. Perform Vinyasa.

CHAIR TO TWISTING CHAIR (PRAYER TWIST)
JFeet together, bend knees 90 degrees, keeping back straight. Reach arms over head, sitting hips back toward heels. Come back up and stand tall on toes. Take a deep breath, then exhale and bring hands together while twisting torso to one side. At the end of twist movement, rest tricep of lower arm on opposite thigh while looking skyward. Repeat sequence on opposite side after Vinyasa. Perform Vinyasa (while in Downward Dog, raise leg then swing knee forward up to forehead and hold; repeat three times).

I

RIGHT-ANGLE POSE TO EXTENDED RIGHT-ANGLE POSE & GRAB

__From Warrior Two, same as Triangle Pose with front leg bent at 90 degrees. From Right-Angle Pose, extend skyward arm forward, creating a straight line from fingers to toes. Drop overhead arm behind back. Reach supporting arm under leg and clasp hands, turning torso away from floor and looking skyward. Repeat on opposite side after performing Vinyasa with three Knee Swing & Holds.

VOGA X

then extend raised leg straight out and support by placing hand under thigh. shoulder-distance apart. Turn entire body sideways. round back while exhaling and drop chin to chest. leg to front. leg lift and lean forward. and open knees wider than elbows. twist torso toward lunging front leg. twist torso and head to left. Repeat on opposite side. Place hands in prayer with elbow of other arm and eyes skyward. parallel to torso and back leg. while in Side Arm Balance. then grab standing leg with one or both hands while pulling head in toward leg. TO INTENSIFY _Stand on one leg. Reach right hand skyward. placing opposite arm on upper thigh. lunge forward. Place left foot on floor on right side of right knee. Focus on removing balancing foot from floor. _Big toes gently touching each other. Switch hands and reach opposite arm skyward.10 POSE TO SIDE ARM BALANCE _From Runner's Pose. reach right hand forward near pinkie toe. Hold hands in Prayer position. raising back leg higher by opening hip. Reach other arm skyward. inhaling while arching back and lifting head. Push left foot out against hand. TO INTENSIFY STANDING LEG EXTENSION [SOSEC] 15 _Balancing on one leg. raise upper leg.MOTES PRAYER TWIST FROM RUNNER'S . Repeat on opposite side after Vinyasa. lifting leg. TO INTENSIFY 17 IAJORH CAT STRETCH [9 REPS] SEATED SPINAL STRETCH [5 BREATHS EACH SIDE] t! _On hands and knees with hands directly beneath shoulders and knees directly under hips. while driving right elbow into thigh. pull right heel into left buttock and let knee drop to floor. Straighten standing leg and reach arms straight ahead. lifting legs off ground. BALAfUCE= TREE [90 SEC] \J3 POSTURES ROYAL DANCER [90 SEC] J4 _Stand on right leg with left hand holding inside of left ankle. Use yoga block if necessary. TO INTENSIFY jn WARRIOR THREE TO STANDING SPLITS HALF MOON TO TWISTING \. Eyes are focused on skyward hand. _During Prayer Twist. bend forward. Also. Twist torso to left and drop right elbow to the side of left thigh. place foot on other leg on inside of thigh. place hand on floor (instead of arm on thigh). Keep palm skyward. On exhale. From Warrior Three. raise opposite knee up as high as possible. Repeat on opposite side. VOBA X . Make sure head is up. then reach arms overhead. Jncrease FLOOR CRANE (PRE-HANDSTAND) WOSEC] 6 _From a crouched position. ^Seated position. place hands on floor. lift and extend bent supporting leg straight out on top of other leg. _Grasp big toe and extend Keep both legs straight. Tilt at waist while simultaneously raising right arm out in front of body. Reverse move. raising arm towards ceiling while balancing on the other arm. place left hand on floor directly behind you. _From Crescent Pose. shifting weight onto front leg and lifting back leg in line with torso. Press inside of knees against upper arms and shift weight onto hands. Perform your last Vinyasa for this workout. keeping fingers skyward. Rotate knee of nonweight-bearing leg to side. Repeat sequence on opposite side after Vinyasa.J2 HALF MOON _From Standing Splits (if standing on right leg). From Prayer Twist. Bring hands to the floor. simultaneously opening torso and lifting other arm skyward.

Modify by holding legs up with hands. 2) Inverted cobbler: soles of feet together. After _Pelvis on floor. _Use yoga block for extended stretch. Forget it. while in Wheel. TO INTENSIFY TOUCH THE SKY [so SEC] 25 _On back. Pull feet in. bend knees and open hips. drop both feet to the floor. Grab as low as possible on the leg or wrap towel around foot to assist stretch. keep shoulders. Come out of this pose by gently unrolling slowly from top of spine to lower spine. Tilt pelvis skyward while clasping hands and straightening arms beneath you. TO INTENSIFY Jncrease height of feet and hands. hip-width apart. Final move of sequence is bending knees to ears. and palms facing upward. TO INTENSIFY _From a seated position. raise arms and legs straight up towards ceiling. TO INTENSIFY _Focus on spine alignment Shoulder Stand and increasing motion during leg variations. _Keeping spine aligned. Keep elbows locked. Left leg remains straight up. foot on inner thigh. 3) Scissor Splits: drop right leg over head with toes barely touching floor. Keep chin tucked into chest. raise legs together while simultaneously reaching arms forward and up. fingers facing forward. Bend torso from hips over extended leg and clasp foot with both hands. Modify intensity by resting on forearms. keeping lower legs in parallel position (90 degrees at hips and knees). during range of _Keep back straight while folding forward. raising hips. Lift your body and drive pelvis skyward. stretching up with straight back (use towel under feet to alleviate ankle pain). Part 2: Straighten both legs for Two-Legged Forward Bend and repeat stretch. torso parallel to the floor and knees over ankles. To really intensify. Repeat on other side. placing your feet on floor hipdistance apart with heels close to buttocks. Perform 3 leg variations from this pose: 1) Split leg: extend legs out as far as possible for inner thigh stretch. TO INTENSIFY BOAT [30 SEC] _Sitting up and balancing on tailbone. place palms on floor beneath shoulders. T A B L E [5 BREATHS] 22 COBBLER POSE [BOSEC] ^23 ^Seated with soles together and knees out to sides. and legs aligned. bend your knees. Keep chin tucked into chest to protect neck. _Maximize chest and leg height. T H e V O E f l E3ELLV 1 ONE-LEGGED HAMSTRING . guys. Bend knees with feet on floor. Lower upper body down toward floor while gently pressing hips backwards. straighten arms and raise one leg to the sky. TO INTENSIFY PLOUGH INTO SHOULDER STAND 21 W/LEG VARIATIONS INTO PLOUGH _Roll onto upper back. tilt head back and look straight up. extend right leg and bend the left knee out to the side. supporting lower back with hands while resting on elbows (focus weight on elbows more so than shoulders and neck). grasp feet in close to hips. back straight.MOTES FROG [60 SEC] BRIDGE OR WHEEL [s BREATHS] \il _On hands and knees. TO INTENSIFY 2? _While lying on your back. JFrom starting Bridge Pose. Do 30 seconds with a flat back and 30 seconds reaching arms forward. TO INTENSIFY completing both sides of Scissor Splits. place hands on floor on each side of head (fingers towards shoulders) and begin to straighten arms and legs into back bend. Hold for 3 breaths. spread legs wide. Repeat other side. VOEA X . Note: Keep chest up.24 STRETCH INTO TWO-LEGGED \ HAMSTRING STRETCH JSeated. hips. Straightening legs skyward.

Reach left arm on outside of left thigh. _Maximize height of feet and hands. but with one leg bent (foot flat on floor). switch leg position and repeat. TO INTENSIFY v S C I S S O R [30 SEC EACH SIDE] 28 TORSO TWIST HOLD [30 SEC EACH 29 SIDE] _Close gap between straight leg. TO INTENSIFY _Close gap between torso and legs. slowly swing legs over to the left side and repeat hold. Clasp hands around left shin. while reaching overhead slide both hands to left. bend knees. VOGA X . Lift right leg 1 inch off floor. palms up or out front with palms down. a few inches off ground. Be sure to keep back flat on floor. nnORE= F L O O R DEEP TORSO TWIST HOLD 30 [30 SEC EACH SIDE] \j UUORK TOUCH THE SKY [60 SEC] i _Same as first position. grab the outside of feet. Repeat on other side with left hand over right. feet and straightening _Close gap between torso and legs. creating an "L" shape. Be sure to keep lower legs equidistant. and tilt them to the right at a 45-degree angle. and roll torso side to side. After 30-second hold. Repeat on other side. place right ankle on left thigh. upper body and _Lie on back with arms straight out to sides and palms down. All 3 variations have both arms extended forward and up. HAPPY BABY _Lle on back. Modify by adjusting lower leg to accommodate back strain. GLUTE STRETCH V34 _Lying on back and pulling knee inward. Repeat on other side. Relax arms alongside body. Repeat on other side. bend right knee. TO INTENSIFY •_Keep knee and opposite hand on floor. Repeat on other side. Modify by lessening the legto-body angle. but this time gradually increase leg and arm raise every 20 seconds. _Extend legs further out to side. After 30 seconds. Lie back and pull left knee in toward shoulder. placing right hand over left. Lift legs skyward. lift left leg directly over head. TO INTENSIFY _Lie on back with arms out at sides. and pull heel into buttocks. Place left hand on outside of right knee and pull across body towards floor while looking right. TO INTENSIFY SIDE TWIST _Lie on back. Reach right arm between right and left thigh. TO INTENSIFY _For added side stretch. fold body over legs and relax head and arms on floor. TO INTENSIFY _Focus on flexing both legs.MOTES HALF BOAT [30 SEC EACH SIDE] \ 27 _Same as Boat Pose. CHILD'S POSE ^Sitting on knees.

NOTES SHAVASANA (CORPSE POSEJ FETAL POSE \ 37 MEDITATION POSE (LOTUS) 3S \i! _Lie on back and release muscles in legs. Rest arms alongside body. Close eyes and relax completely. Place head in neutral position. towards _Sitting with ankles crossed and back straight. rest hands on knees. VOSA X . palms up. allowing feet to open outward. Close eyes and breathe deeply. turning palms skyward. _Lie on side with knees bent up chest.

hamstrings. well. While the main focus of the program lies in strengthening and developing the leg muscles (quads. Tony can take a hint. glutes. two-legged. and calves). This workout went through more stages in its development than a prepubescent. . LEGS & BACK total-body resistance blaster. but the pilot and test groups felt that the program was too heavy on the legs and too light on.The Top-to-Bottom Resistance Calorie Burner. Originally it was just a leg workout. and so was born this two-fisted. 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. everything else.

hands. at waist with straight or slightly Runner's Stretch . fingers flexed.With a wide-foot stance. reach to floor and roll head from right shoulder [12 REPS] Shoulder Rolls .fitness guide and pen water and towel LEES & BACH . Move back and forth between these two stretches (holding/breathing for a 6-count) 4 times on each side." —Steve Edwards. To stretch front of shoulders (anterior delts) clasp hands behind back and pinch shoulder blades together. expanding the chest. Move hands to both sides of front foot. pull heel up towards buttocks until stretch is felt. reaching release arms downward.Straighten arms down in front of body. down to left [30 SEC] Run Lunges . Cross the wrists and clasp Stretch back of shoulders (posterior delts) by bringing shoulders toward each other. .chair . Additionally. 6 forward.6 back. men w i l l also find using a chair helpful to max out on those last tough reps.Standing shoulder and back. be sure to straighten arms completely at the bottom of every rep. then a giant pot. tall. Because pull-ups can be difficult for women to perform.i Y Y Y Y : " ' "YYYS-J-'KT • . inhale arms up.wall . Workout Tools: weights or bands . [30 SEC] Jumping Jacks straight arm or pull variety. Beachbody know-it-all and rock-climbing god To achieve maximum intensity during pull-ups. Straighten front leg while simultaneously lifting toes of front foot off the floor. 20 seconds. tall with arms at sides. Swing in a circular motion as if stirring Alternate arms for 10 seconds. 15 seconds with heels up. Reach left hand behind body to grasp left leg. [30 SEC] Side-to-Side Head Rolls . but don't try to bounce off the bottom. Hold for 20 seconds and repeat on other side.Bend over with legs split in a low forward lunge. [3 REPS] Expand/Contract Chest-Back-Shoulder Stretch .chin-up bar or band . alternating arm position. most w i l l need to modify these exercises by using a chair for PULL-UP TIPS assistance.Low-impact. Stirrers . fold forward bent legs.Y:1TCH \ [30 SEC] March in Place [45 SEC] Run in Place . reaching elbows behind you. let's face it.Bend over and hang one arm straight down. Arms wide. when performing a pull-up. Finally. pull-ups are the coolest of all exercises and nothing can accessorize a great leg pump better than wide-grip pull-ups till failure. focus on setting a goal for the amount of reps you would like to perform (anywhere between 8 and 15 reps would be a good target). Place both hands near instep of bent front leg and lower torso to intensify stretch. front leg bent at 90 degrees. knee over the ankle and back leg straight on the ball of foot. "This routine is money because. Ballistic Stretches: Huggers .From a wide stance. 15 seconds with knees wide. [40 SEC] Standing Quad Stretch .Stand tall with knees aligned. Crossed-Wrist Shoulder Stretch (front and back) .Swing arms like giving yourself a hug. Wide-Feet Forward Hamstring Stretch .15 seconds with knees up. Place hands on floor or fold arms directly below head.

CLOSED GRIP OVERHAND PULL-UP _ With palms out and a narrow grip. perform standard pull-up motion. \ WALL SQUAT [so SEC] _Two positions: thighs just above parallel and thighs just below parallel to the floor. modify by placing top of foot on chair. If necessary. Lunge outward with other leg. _Add more weight. hold Raise arms above head or hold at sides.U P [so SEC] _With palms facing towards body (shoulder-width apart). and increase range SUPER SKATER [25 REPS EACH SIDE] _ J'lace all weight on one leg and slide other leg behind body in skater motion. Hold hands at hips and step back into a lunge. then lower body back down. modify with one foot on chair. perform standard pull-up movement. Be sure arms are fully extended at bottom position. TO INTENSIFY WIDE FRONT PULL-UP _Grasp bar with wide grip (a few inches wider than shoulder width). stand with legs together. hold handles close with a palms-down grip and pull toward chest. _Stand with feet together. TO INTENSIFY _Add an extra 15 to 30 seconds. Band Move: From kneeling. seated. Band Move: From kneeling.J_ ALTERNATING SIDE L U N G E [24 REPS] Alternate \s. Alternate every 15 seconds. with toe touch for balance. or standing position. into calf raise. —. pull handles towards chest with palms-down grip. weights LEES & BACH . Be sure to keep knee over ankle. modify with one or two feet on chair. Band Move: From kneeling. pull handles towards chest. If necessary. Pull body up until chin clears bar. TO INTENSIFY . _Go lower and avoid touching toe on floor between reps. or standing position with a palms-up grip. seated. If necessary. lunges from right to left.NOTES BALANCE LUNGE [25 REPS EACH LEG] _Place top of foot (or tiptoes) on chair. TO INTENSIFY CALF-RAISE SQUAT _Squat progressing TO INTENSIFY REVERSE GRIP C H I N . or standing position. modify with one or two feet on chair. seated. Band Move: Step on band with front foot and perform same movement as above. If necessary. STEP BACK LUNGE [is REPS EACH SIDE] T_ _Holding weights. keeping arms close to body. Deep lunge in Crescent Pose. keeping knee over ankle of front leg. _Add light weights of motion. TO INTENSIFY _lncrease dumbbells depth of lunges and at sides during lunges.

be sure to maintain good balance on chair before performing hand switch. Caution: If using chair for foot support. With your weight on heels and arms at sides. REVERSE GRIP CHIN-UP CHAIR SALUTATIONS [2REPS] 16 TOE-ROLL ISO LUNGE [20 REPS 17 EACH SIDE] Xl5 _With palms facing towards body (shoulder-width apart). and keep moving to avoid cooling down. then reach back. pull handles towards chest. towel off if necessary. then switch to palms-down grip for 2 reps. If necessary. bend knees into deep squat position. seated. Alternate legs every 10 seconds. heels never touch the floor. _Deeper depth. While in lunge. TO INTENSIFY SNEAKY LUNGE [20 REPS] 14 Jncrease depth height of kick. rolling onto toe of straight back leg. and to the front. Exhale and begin to bend at the waist with straight legs. dapper Dan and dipsy Dolly. _With your back flat against a wall and thighs parallel to the floor. squat with one leg. or standing position. seated. modify with one or two feet on chair. or standing position with a palms-up grip. then raise arms up over head as high as possible. Try to keep other leg straight. squat down and reach for the floor. keep arms behind and in line with straight leg. _Touch fingers to the floor on every rep without touching other foot to the floor. If necessary. of lunge and maximize Lunge across floor while on toes. TO INTENSIFY JExceed 90 seconds and win Wall Squat gold. Do in 3 sequences of 5 per leg. \ THREE-WAY LUNGE WITH 1 3 TWO-KICK OPTION [30 REPS] _Lunge in three different directions: to the side. LEES S. raise/kick lunging (front) leg in either a straight or ball kick. After each lunge.NOT : ' SINGLE-LEG WALL SQUAT [60 SEC] 11 DEADLIFT SQUAT [20 REPS EACH LEG] 12 _Standing on one leg with other leg bent behind you. Push off ball of foot. Hold for 30 seconds. perform standard pull-up movement. inhale arms straight up to ceiling. at a 45-degree angle. creating a straight line with body and straight leg. Knee stays above or behind ankle. BALLISTIC STRETCH [60 SEC] _Use this time to grab some water. BACH . TO INTENSIFY _Exaggerate lunge position to prevent added pressure on the knee. modify by placing foot on chair. pull band towards chest with palms-up grip for 2 reps. never extending over. Band Move: From kneeling. Once exercise begins. To modify. TO INTENSIFY ITCH GRIP P U L L .U P ^Alternate grip every 2 reps from shoulder-width pull-up to shoulder-width chin-up. and swan dive to the floor. TO INTENSIFY Jncrease depth of lunge and add weight. _Stand tall with knees and feet together. When fingertips make contact with floor. Band Move: From kneeling. bring lower rib cage to upper thighs so that upper body is lined up with back leg. Extend arms upward.

Standing with good posture.Shake out body. pull band towards chest with palms-up grip for 2 reps. reaching tall. Wide-Feet Forward Hamstring Stretch . CLOSED GRIP 1 OVERHAND PULL-UP JNith palms out and a narrow grip.Swing arms like giving yourself a hug. feet parallel. modify with one or two feet on chair. separate feet hip-distance apart. and pull back towards buttocks. modify with one foot on chair. or standing position. Band Move: From kneeling. [3 REPS] Expand/Contract Chest-Back-Shoulder Stretch . Band Move: From kneeling. or standing position. Pull body up until chin clears bar. Stirrers . alternate Kenpo Quad Stretch . TO INTENSIFY Go airborne! _Alternate grip every 2 reps from shoulder-width pull-up to shoulder-width chin-up. reaching elbows behind you. Be sure arms are fully extended at bottom position. Swing in a circular motion as if stirring a giant pot. then switch to palms-down grip for 2 reps. pull handles towards chest with palms-down grip.NOTES WIDE FRONT PULL-UP 15 ^Grasp bar with wide grip (a few inches wider than shoulder width). then lower body back down. or standing position. Slowly bending one'knee while straightening opposite leg and driving its heel into the ground. turn outer ankle out towards floor. TO INTENSIFY CALF RAISES [75REPS] _Do 15 slow reps and 10 fast reps in each of three directions: toes out/heels together. seated. release bent legs. Downward Dog with Calf Stretch . 00L DOWN & STRETCH Ballistic Stretches: Shakers . _Add weights. LEES & BACH . Pull right knee up and between hands. alternating arm position every 20 seconds. modify by placing foot on chair. Arms wide.With a wide-foot stance. fingers flexed. inhale arms up. expanding the chest. seated. fold forward at waist with straight or slightly Place hands on floor or fold arms directly below head. perform standard pull-up motion. grab left ankle with left hand. If necessary. seated. Caution: If using chair for foot support. Repeat on other side. toes in/heels out. Band Move: From kneeling. Alternate arms. If necessary. then arms downward. G R O U C H O W A L K [45SEC] J9 _ln a low squat position. and sit on ankle. TO INTENSIFY _Gef a little deeper with arms in the air (add cigar). then backwards 4 steps. hold handles close with a palms-down grip and pull toward chest.Bend over and hang one arm straight down. Push left knee back away from body. If necessary. keeping arms close to body. Reachers . reach both arms up high and swing them back behind body as far as you can.From a wide stance. walk forward 4 steps. Huggers .In Downward Dog position. be sure to maintain good balance on chair before performing hand switch. \ J2 80/20 CYBER-SPEED SQUAT [30 REPS PER LEG] SWITCH GRIP PULL-UP !3 _Squat at high speed.Start on hands and knees. Be sure to keep 80% of body weight on heel of one foot and 20% on tiptoe of other foot.

stamina. American Kenpo emphasizes the assets of gravity and economy of motion—everything is used. In the end. Kenpo karate started with native Hawaiian Ed Parker Sr. Kenpo X was designed to give P90X users a high-intensity cardiovascular workout loaded with fun. coordination. explosive combinations to improve balance. which he combined to create Kenpo. nothing wasted. who studied under martial arts masters William Chow and Lau Bon.. one comes to know that the real weapon is not the fist or the foot. India. and Asia. and confidence. but the whole body. . flexibility. Parker's journey exposed him to the spectrum of martial art forms that originated in China.•! ^ Cardiovascular Self-Defense. a raw streetfighting style and the first American KENPO X system of martial arts.

Float into Downward Dog and slowly alternate bending one knee while straightening opposite leg and driving its heel into the ground. During any kicking sequence. hands up). J A B S [20 REPS WITH 10 DOUBLES EACH SIDE] _Start with right leg forward.With heels under hips. Hip-Width Forward Hamstring Stretch . forward.water and towel T W I S T & P I V O T [25 REPS EACH SIDE] TWIST & PIVOT WITH HOOK ' & U P P E R C U T [25 REPS EACH SIDE] _Same as Twist & Pivot but adding Hooks and Uppercut punches.Still on hands and knees. If you don't know what Horse Stance is. always remember that while one arm is blocking. Workout Tools: heart rate monitor . Extend arms straight up and look up between hands. \JL _While in a Fighter's Stance (knees bent. Cobra to Downward Dog with Calf Stretch . leg. Then grab calf. Repeat on opposite side. and pull towards buttocks. Repeat sequence on opposite side. L=Left. Don't THE WORKOUT try to kick out ceiling tiles because you think you're Jackie Chan or Bruce Lee. Keep hands up and elbows down when throwing Jabs.Place hands on floor on either side of straight Kneeling Lunge/Reaching Arch Stretch . be very conscious of hamstring flexibility or inflexibility. Note: R=Right. Repeat sequence on opposite side. Then lift knee up from ground and go into Crescent pose. HEfUPD X . and finally back to Prayer Squat. 4th motion: Bend all the way down to feet and rotate torso from right to left side. rock back and forth in a Forward-Facing Forward-Facing Side Lunge . Prayer Squat . Then lower head and place forehead on forearms.Start in Upward Dog position. spread legs wide. Switch to left foot forward and repeat sequence on opposite side. every punch and every kick starts in a standard Fighter's Stance. Slowly roll out of stretch. except when directed to stand in Horse Stance. Then bend and pull knee back in toward armpit and lower leg to start position. side.Raise one leg straight up and grab hamstring (try to keep leg as straight as possible). place back knee on floor. Frog . because your hamstrings will pay a price. whenever throwing any punches or kicks. Lower upper body down toward floor while gently pressing hips backwards. straight legs..With feet parallel and shoulder-distance apart.)ER "KEYCH CYCLE 5 breaths each. twist and turn torso so that you are pivoting on both feet and driving hips with every big rotation. Side Lunge with palms on floor. to Prayer Twist. starting from Prayer Squat position. Take 3 breaths and turn into a Runner's pose. Be kind to your connective tissue —we're talking elbows and knees here.From Runner's pose. Lying Hamstring Stretch . 1st motion: Wide feet. keeping lower legs in parallel position. During any block sequence. bend forward at waist and fold arms. Mosf stretches are 20 to 30 seconds in length or approximately Straight-Arm Reaching Torso Twist . Extreme Side Lunge .Sitting up in Prayer position. Then keep leg straight while extending out to side. Repeat sequence on opposite side. 3rd motion: Bend halfway down at waist and rotate torso from right to left side.Rest weight on outside of left leg and allow body to collapse Reach behind and grab foot. raise up on ball of foot. you need to watch this video! Additionally. Bend halfway down at waist and rotate torso from left to right 2nd motion: Bend all the way down to feet and rotate torso from left to right side. Modify intensity by resting on forearms. followed by toes (if you can). Repeat with opposite leg. Remember. but thighs should be resting on the floor. be careful not to hyperextend (snap) your arms and legs. the other fist recoils back to start position. Pigeon into Kenpo Quad Stretch . then lie on back.

Do 15 reps. Repeat sequence on opposite side. then throw a Cross Punch with back arm. then Uppercut with back arm. reach up with both hands (simulate grabbing someone's collar). drag. then Hook with forward arm.. extend rear leg back. Repeat sequence on opposite side.i. Repeat sequence on opposite side. then throw a Cross Punch with back arm. Jump rope for 15 seconds. STEP DRAG/HIGH-LOW PUNCH [20 REPS WITH 10 DOUBLES] \ j JAB/CROSS SWITCH [20 REPS] _Switch feet quickly back and forth in Fighter's Stance between throwing Jab/ Cross combinations. Repeat sequence on opposite side. then Hook with forward arm. and in one motion thrust back knee forward and up while simultaneously pulling hands to hips. Repeat sequence on opposite side. CARDIO BREAK _Run in place for 30 seconds. HEfUPO X . _Jab with forward arm. _Same as Jab/Cross but with Hooks and Uppercuts. _While in Fighter's Stance. JAB/CROSS/HOOK [25 REPS EACH SIDE] i JAB/CROSS/HOOK/ U P P E R C U T [25 REPS EACH SIDE] _Jab with forward arm. turn hips square and lift and kick back leg forward. Jumping Jacks for 20 seconds (10 reps). HOOK/UPPERCUT SWITCH [20 REPS] 9 10 KNEE KICK [20 REPS WITH 1 0 DOUBLES EACH SIDE] BALL KICK [30 REPS EACH SIDE] 11 _From Fighter's Stance. then throw a Cross Punch with back arm. and throw high and low punch simultaneously. _Step forward.iv: J A B / C R O S S [25 REPS EACH SIDE] l_ _Jab with forward arm. then 15 more reps with greater height. Repeat on other side.

Repeat sequence on opposite side. Lean left. Repeat sequence on opposite side. S I D E K I C K [30 REPS EACH SIDE] 12 B A C K K I C K [25 REPS EACH SIDE] 13 _From Fighter's Stance with left foot forward. This will allow you to achieve greater kick height and avoid injury. Do 15 reps. drag up left heel to right arch. Jumping Jacks for 20 seconds (10 reps). STEP DRAG/CLAW/LOW PUNCH [15 REPS WITH 10 DOUBLES EACH SIDE] _From Fighter's Stance. Jump rope for 15 seconds. Then follow through with Hammer Punch. and Mule Kick back behind you. Each INWARD BLOCK [soREPSI _From Horse Stance with palms up and knuckles at hips. HEfUPO X . then 10 more reps with greater height. HIGH BLOCK [so REPS] 17 JFrom Horse Stance with knuckles at hips. Repeat sequence on opposite side. lunge forward. Always lean in opposite direction of every kick. Side Kick right. Each combo counts as 1 rep. _From Horse Stance. THREE-DIRECTION KICK [72 REPS] _Kick 24 times each to the front. thrust overhead as if to ward blow. turn and look at target. The form that applies to these kicks separately still applies in combination. lunge sideways. thrust arm inward across face. Alternate right and left arms. lean forward at waist. Repeat sequence on opposite side. extending lead hand with open palm and clawed fingers at eye level. then 15 more reps with greater height. Jumping Jacks for 20 seconds (10 reps). pulling clawed hand to hip. and back.m res CARDIO BREAK _Run in place for 30 seconds. followed by a Hammer Punch with the same hand. extending lead arm straight in karate-chop motion at neck level. SIDE LUNGE WITH HIGH SWORD/ 15 L O W H A M M E R [15 REPS EACH SIDE] J6 _With hands up and feet together. Jump rope for 15 seconds. palms up and or punch arm off downward left arms. Do 15 reps. between CARDIO BREAK _Run in place for 30 seconds. side. TO INTENSIFY __Avold tapping the floor with foot each kick. Alternate right and combo counts as 1 rep.

followed by Side Mule Kick. Jump rope for 15 seconds. DOWNWARD BLOCK [so REPS] STAR BLOCK 21 [IBREPSJ \a_From Horse Stance with palms up and knuckles at hips. Uppercut right. Jumping Jacks for 20 seconds (10 reps). Each combo counts as 1 rep. Repeat sequence on opposite side. Repeat sequence on opposite side. Repeat sequence on opposite side. Hook left. extend rear leg back. HOOK/UPPERCUT/LOW _25 S I D E K I C K [10 REPS EACH SIDE] ELBOW SERIES [30 IS REPS] _From Fighter's Stance with left foot forward. HERJPO . drive elbow up.MOTES OUTWARD BLOCK [30 REPS] 19 ^From Horse Stance with palms up and knuckles at hips. reach up with both hands (simulate grabbing someone's collar). Big hip turn and follow through with second Hammer Punch. Each combo counts as 1 rep. _While in Horse Stance. block down. Then lean and pivot on lead foot. and in one motion thrust back knee forward and up while simultaneously pulling hands to hips. FRONT SHUFFLE WITH 22 HIGH BLOCK/LOW PUNCH *[15 REPS WITH 10 DOUBLES EACH SIDE] \ KNEE/BACK KICK [is REPS EACH SIDE] 23 JWhile In Fighter's Stance. the sequence is always block up. Complete 16 cycles moving back and forth—4 forward and 4 back. and out in a cross pattern (chin high). thrust or punch arm downward and away from body. Repeat sequence on opposite side. Side Kick right. Alternate right and left arms. Alternate arms and do not start motion with second arm until first is completed. Alternate right and left arms. CARDIO BREAK _Run in place for 30 seconds. down. block in. block out. _From Fighter's Stance using lead arm. followed by Ball Kick then Back Kick. thrust or punch arm outward and away from body. in. FRONT & BACK KNUCKLES/BALL 2 KICK/BACK KICK [io REPS EACH SIDE] 4 _From Fighter's Stance. Back Knuckle front and back. _Step forward and High Block simultaneously.

separate feet hip-distance one knee while straightening opposite leg.In Downward Dog position. reach arms skyward.MOTE VERTICAL PUNCHES 27 [IOOREPS] CARDIO BREAK _Run in place for 30 seconds. HEfUPD X . the quad.While standing. COOL DOWN & STRETCH \ [30 SEC] Easy Run in Place [30 SEC] Easy Jump Rope with Ballistic Huggers [30 SEC] Slow Marching with Low Kicks Wide-Feet Forward Hamstring Stretch . Jump rope for 15 seconds. Jumping Jacks for 20 seconds (10 reps). grab left ankle with left hand and pull back towards buttocks. stretching Repeat on other side. Increase speed every 10 reps. bending forward at waist. apart. Hang forward with legs straight. _ln Horse Stance with palms up and fists at hips. Downward Dog with Calf Stretch .With feet wider than shoulder width. Hands on floor or fold arms and rest head on them while rocking body from side to side. driving its heel into the ground. Slowly alternate bending Quad Stretch . alternate chest-high vertical punches.

The reason why so many fit people are inflexible is because they rarely X STRETCH ever work at it! Ignoring this aspect of your training is a recipe for getting injured and hitting a plateau. speed. . and cardiovascular endurance work. It only stands to reason that the more you contract your muscles. power. the more you need to stretch them back out. Flexibility training often takes a back seat to strength. but the truth is that it can help you achieve a higher level of athleticism over a longer period of time.Flexibility—the Fountain of Youth.

Keep arms stable and turn head slowly to look over left shoulder. Gently step or jump back into Chaturanga (bottom of push-up position). reaching tall. inhale into reverse swan dive. Exhale. Repeat. X STRETCH . This stretch sequence will help you :YYi Y ^ i Y ' i ^ prevent injury and avoid compromised results. From Downward Dog. bending over legs. bending knees BACK UP THE CAR _Place arms straight out in front of you at shoulder height. inhale arms up. Roll head from right shoulder down to left shoulder and back. studies of high-level athletes have shown that stretching before maximal-effort events can reduce power production.. ending with fingers skyward and slight back bend. reaching arms up and into a slight back bend. Arms should be wide. Exhale. Inhale. and hop feet forward to hands. Inhale and raise torso up into flat back. Repeat on other side. fingers flexed. NECK STRETCH JReach arm behind body (above waist) and grab wrist of that arm with other hand. pulling torso forward and up into Upward Dog pose. i EXPAND/CONTRACT BACKCHEST-SHOULDER STRETCH __With a wide-foot stance. Keeping back and legs strong. Yes. straighten legs. which makes it an integral part of the program. This extensive full-body stretch uses disciplines from multiple sports. Repeat on other side. Keeping hands on floor. and yoga. karate. forget about stretching before the long jump.water and towel SUN SALUTATIONS (VINYASAS) VL [3 REPS] \ and looking between hands.S. Hold for beat. Workout Tools: mat . Place hands on floor next to feet. Before you work out at home. _Stand with feet together at front of mat.S. pushing up hips and torso into Downward Dog pose. limiting performance when it really counts."Despite the recent bad press about stretching. placing hands on either side of feet. HEAD ROLL [6REPS] _Stand tall with arms at sides reaching to floor. Exhale to Namaste. we're keeping the faith. exhale forward. Inhale. M. open arms and swan dive forward. palms together at chest. expanding the chest and reaching elbows behind you. Kenpo. C.yoga blocks .CS P90X is designed to use the whole body in very dynamic ways. Then release arms downward." — Michael Mejia. Our take: The next time you get invited to the Olympic Trials. inhale. Pull on arm while tilting head in opposite direction of arm you're pulling. you want your muscles to be capable of a full range of motion.

place palms flat on floor with fingers pointing backwards towards knees. massaging the spine. reach both arms up high and swing them back behind body as far as you can. Exhale back to Prayer position. Hold tension in hands and forearms as if pulling hands through wet cement. Grab upper left arm above elbow with right hand. using elbows for stabilization. Then position fingers down and repeat clockwise and counterclockwise movements for same amount of time. Finish by extending arms with fingers pointing downward and underside of forearms skyward. Open right side of rib cage. ARM CIRCLES [40 SEC] _Extend arms straight out at sides. -' • • STANDING SIDE STRETCH 12 _Standing with feet together. drop straight legs overhead until feet touch the floor. pulling hands in towards chest. 20 seconds.Swing arms like giving a hug.Standing with good posture. point fingers out away from body. Hold for 10 seconds. You may support yourself by placing hands on hips. Repeat on other side. Then raise bent arm overhead and with opposite hand grab elbow and pull arm back behind head and hold for 10 seconds. thumbs pointing behind you. palms up. Then clasp hands and lay arms straight out on floor behind you. DREYA FOREARM STRETCH 8 12 REPS] _/n Horse Stance. then backstroke 10 seconds.One arm at a time. Bend elbows. feeling the stretch. fingers spread. place left arm alongside body and lift right arm overhead with palm facing floor. start with hands in Prayer position at chest. simulate crawl stroke 10 seconds. Repeat on other side. Do 20 seconds clockwise and 20 seconds counterclockwise. yourself Do for Reachers . palms up.NOTES TOPAS SHOULDER STRETCH 5 [3 REPS] I WRIST-FOREARM FLEX STRETCH [20 SEC] JWh'ile on hands and knees. Alternate arms. Slowly lean back until stretch is felt. BALLISTIC STRETCHES \ i 1 _Huggers . Pull arm across body until you feel stretch in the shoulder. Move arms in small circles. alternating arm position. SHOULDER-TRICEPS COMBO jo STRETCH ^Extend left arm straight out. _Start with arms extended out in front at shoulder height. Hold for 10 seconds. X STRETCH . PLOUGH 14 _From Shoulder Stand. \ ROLLER 13 -Lying on back. Tuck chin into chest and slowly roll back and forth. fingers towards ceiling. Lean slowly side to side 10 times. Inhale and open arms out straight to sides. From same position. pull knees into chest by wrapping arms around legs. Swimmers .

reach down and grab heel or bottom of foot. TO INTENSIFY _Straighten leg. Reach left arm on outside of left thigh. Then gently and slowly tilt head back. place hands directly beneath shoulders and knees directly under hips. Repeat on other side. _Lying on back and pulling knee inward. pulling back toward buttocks. CAT STRETCH ^21 [1 REP] _On hands and knees. Twist torso to left and drop right elbow to side of left thigh. Note: Come out of this pose as slowly and gently as you went into it. _While on knees. WIDE-FEET FORWARD is HAMSTRING STRETCH _With feet wider than shoulder width. Round back while exhaling and drop chin to chest. place hands directly beneath shoulders and knees directly under hips. Reverse move. place right hand on floor below face and reach left arm up. on right side of right knee. Reach right hand skyward and place left hand on floor directly behind you. twist torso and head to left. Push left knee back away from body and grab left ankle with left hand. sitting between feet. Place left foot on floor. On exhale. bending forward at waist. Pull right knee up and between hands. Round back while exhaling and drop chin to chest. Clasp hands around left shin. Repeat on other side. SIDE TWIST CAMEL 20 V? _From Forward Fold. Reverse move. keeping fingers skyward. BACK HERO 22 _Kneel with knees and feet slightly wider than hips. KENPO QUAD STRETCH \2? _Start on hands and knees. reach arms skyward. while driving right elbow into thigh. Hang forward with legs straight. je CAT STRETCH [5 REPS] GLUTE STRETCH [5 BREATHS] _17 _0n hands and knees. Slowly lie backward. X STRETCH **r . Place hands on lower back while tucking chin to chest.i'l'V/-:. One hand at a time. tilt pelvis forward and chest upward. Reach right arm between right and left thigh. SEATED SPINAL STRETCH J5 [5 BREATHS] _ln seated position. Come out of this pose as slowly and gently as you went into it. Lie back and pull left knee in toward shoulder. inhaling while arching back and lifting head. pull right heel into left buttock and let knee drop to floor. Fold arms and rest head on them or just hang arms straight down. place right ankle on left thigh. Repeat on other side. Support body on elbows or lie all the way back. Turn outer ankle out toward floor and sit on ankle. inhaling while arching back and lifting head.

separate feet hip-distance apart. Arch back. Repeat on other side. Repeat on opposite side. toes out. Switch leg position back and forth with 2-count between each switch. Exhale forward over right leg. keeping heels aligned. Gently rock back and forth. _On hands and knees. bend knees. SEATED TWO-LEG HAMSTRING \28 S T R E T C H [45 SEC] _From seated position. SEATED SINGLE-LEG 2 7 HAMSTRING STRETCH [90 SEC] ^Extend right leg out in front of body with foot flexed. _Stand with feet shoulder-width apart or narrower. straighten right leg at comfortable height. place yoga block at foot and reach around it for added stretch. straighten both legs for two-legged forward bend and hold stretch. Squat down as low as possible. Reach arm up overhead then bend at waist. keeping chest and head up. Always keep upper body relaxed. take large step forward with right leg. If needed. If needed. keeping lower legs in parallel position. Repeat on other side. Increase stretch and height by pushing feet against hands for added lift. scissor legs so that one leg is parallel with floor and other leg is pointing skyward. then outward 8 times. BALLISTIC HAMSTRING 29 STRETCH no REPS] _Keeping both legs as straight as possible while flexing feet. Place hands in Prayer position.i : i: BOW [30 SEC] 24 L O W S Q U A T [30 SEC+10 BONUS SEC] 20 F R O G [60 SEC] 26 _Lying on stomach. holding stretch for 45 seconds on each side. spread legs wide. Modify intensity by resting on forearms. Switch. • TOE FLEXOR [48 31 REPS] \ 3 2 DOWNWARD DOG WITH C A L F S T R E T C H [20 REPS] _ln Downward Dog position. lifting knees and chest off floor. Bend left leg and turn knee outward. Turn left foot out. Keep legs and hips at 45-degree angle. reach back behind body. SPLIT-LEG HAMSTRING \30 STRETCH _Standing with feet together. and grab ankles. Point and flex foot 8 times. Slowly alternate bending one knee while straightening other leg and driving heel into the ground. Lower upper body down toward floor while gently pressing hips backward. with arms reaching skyward. Use elbows to press against inner thighs to open hips. place yoga block at foot and reach around it for added stretch. then circle foot inward 8 times. X STRETCH . collapsing torso over right leg. _While standing. Grab as low as possible on the leg or wrap towel around foot to assist stretch. placing left foot on right inner thigh.

':'. Rest body weight on top of feet. Stretch to right. keep knees off floor. palms up. Relax arms alongside body.. stretching ankles.: UPWARD DOG WITH ANKLE . X STRETCH . then left by placing one hand over the other. _From Upward Dog position.33 S T R E T C H [60 SEC] \ M CHILD'S POSE WITH RIGHT AND LEFT SIDE STRETCH _Sitting on knees.'7-:. then back to center. fold body over legs and relax head and arms on floor.

while at the same time conditioning your body from head to toe. w is critical. especially during intense exercise.wore Than Lore. . That's because it focuses on strengthening the lumbar spine and trunk muscles. . . Few people realize the vital role their core muscles play in everyday activities— which will give you even more of an edge. which are the foundation for all the other muscles in the body . This routine recruits multiple muscle groups to build and support CORE SYNERGISTICS the core muscles.

keeping heels aligned. or towel .YYY:Y-Y : . inhale arms up. [30 SEC] Jumping Jacks straight arm or pull variety. straight [45 SEC] Run Lunges .15 seconds with knees up. Continue to roll to other side.With a wide-foot stance. Huggers . Workout Tools: mat . ! Yiv • 2. [40 SEC] Standing Quad Stretch . Split-Leg Forward Hamstring Stretch . Stack feet by placing right foot on top of left. STACKED FOOT/STAGGERED ^\i_ HANDS PUSH-UP _From standard push-up position. take large step forward. TO INTENSIFY „ BANANA ROLL [2 REPS] i LEANING CRESCENT j _ L U N G E S [24 REPS] _Add raised-leg move. Reach left hand behind body to grasp left leg and pull heel up towards buttocks until stretch is felt. Alternate sides for each lunge. [3 REPS] Expand/Contract downward. until ending up on your back in original start position. Jncrease maximum leg and arm reach.From a wide-foot stance. TO INTENSIFY Jncrease depth of lunge and hold a 3. Repeat on other side.Standing tall with arms at sides. Place hands on floor or fold arms directly below head.water and towel . expanding Chest-Back-Shoulder Stretch . C O R E S V O J E R E I S T I C S 7V . reach to floor and roll head from right shoulder shoulder and back. Hold for 20 seconds and repeat on other side. 15 seconds with heels up. exhale forward and bend torso over front leg.Standing with feet together.. Y!Y. Each arm position should form a straight line with your body. alternating arm position every 20 seconds. Knee option if needed.to 10-pound dumbbell in each hand. 1. keeping legs and arms off floor. reach both arms up high and swing them back behind body as far as you can.!! ! ii. Hold for 5 counts.weights or bands . TO INTENSIFY _Lunge forward at a 45-degree angle while extending arms straight out beside ears and then bringing them down again. fingers flexed. _Start by lying on back with legs and arms extended straight out approximately 6 to 12 inches off the floor (biceps should be beside ears). reaching tall. cardboard square. [5 BREATHS] Wide-Feet Forward Hamstring Stretch .YYY. Hold for 5 counts. Repeat process.plastic plate. The philosophy when performing exercises involving weights or bands is that 8 to 10 repetitions will build size. Ballistic Stretches: Shakers . Arms wide. Roll to side.Standing with good posture. whereas 12 to 15 reps will create a slimmer/toned look. 15 seconds with knees wide. Switch position of arms and legs after every fifth rep.Shake out body. : -ETCH down to left arms \ [6 REPS] Side-to-Side Head Rolls . rolling back to start position. maintaining form. do as many repetitions as possible. maintaining good form throughout the movement.Stand tall with knees aligned. [60 SEC] Marc/7 in Place [45 SEC] Run in Place . extend right arm out in front of body while positioning left hand tight beside rib cage (like a military push-up). then release the chest. ' . Reachers .Low-impact. keeping legs and arms extended and off floor. fold forward at waist with or slightly bent legs. Turn front foot out with arms reaching skyward. When performing push-up exercises. Roll to stomach. reaching elbows behind you.Swing arms like giving yourself a hug.

and forearms on thighs. repeat on opposite side. Focus on keeping entire body rigid throughout movement. Grasp left handle with right hand and right handle with left hand. Alternate sides. Reach behind and grab ankles to get in bow position. pulling band across body and up towards shoulders. Press up off forearms until arms are straight. and at top bring left knee in. and keep moving to avoid cooling down. It's important to maintain wide width of lunge throughout movement. then bring right knee in towards chest. LOW LATERAL SKATERS [20 REPS] LUNGE & REACH [120 SEC] \ 8 J^each down beside left foot and lift weight up with both hands. pushing body past parallel. placing hands on floor. Place other hand on hip with elbow skyward. leg throughout CORE SVfUEREISTICS . Go back down the way you came up. BREAK & STRETCH [45 SEC] JJse this time to grab some water. reach down and grasp handle with both hands. TO INTENSIFY Jzrom standing position bend forward. raise weights overhead into a wide shoulder press so your body forms an "X. 5 SPHINX PUSH-UP _Pesf on forearms. perform on knees. Do third push-up. As you stand up. then put it back. Raise hips straight up in the air. J_ JStart in side lunge position. After 30 seconds. Perform same move as above. then roll onto back and extend arms and legs 6 to 12 inches off the ground. To modify. Perform a pushup. Extend arms fully over opposite shoulder. Use light weights intensity. rest bottom forearm on floor with elbow directly under shoulder. Hold for 5 seconds and repeat sequence. While keeping fingertips on the floor.NOTES SQUAT RUN [60 SEC] I _From a squat and forth as if with modified strong through position. move arms back running. Body is supported by forearms and feet only. Bring back down to floor in same motion. Hands should be flat on floor. Extend arms up and out. then put it back. start with feet wider than shoulder width and toes slightly pointed out. Band Move: Place foot on band. J^aise non-supporting movement. BOW TO BOAT [5 REPS] JStart on stomach. ^ JSolding light weights. floor PRISON CELL PUSH-UP [SREPSI I_ SIDE HIP RAISE [30-40 REPS] SQUAT X-PRESS [30 REPS] 11 JO J-ying on side. slowly shift body to opposite leg lunge position. Do as many as you can. Lift chest and knees off the floor. Entire sequence is 1 rep. forming an "X" with the band. Hold for 5 seconds. towel off. TO INTENSIFY Jncrease speed. Keep your core entire sequence. then jump or step up to standing position. if necessary. TO INTENSIFY Jift straight leg a few inches off while in lunge. Keep hip off floor once you start exercise." Band Move: Step on band with both feet wide. Slowly shift back and forth 20 times. Go into a squat with chest and head up. chest and head up and butt down. Lift body off floor with only forearm and outside of foot supporting body weight. Perform another pushup. then step or jump back into plank position. shoulder-width apart. Right knee is bent over right ankle while left leg is straight. elbows directly under shoulders.

keeping elbows wide. Do this exercise slowly and methodically. sturdy cardboard for carpet. bring knees in toward body as if running (more like slow jogging). step forward into a lunge and lean torso forward so that lower rib cage comes into contact with upper thigh. STEAM ENGINE [so REPS] JStanding with feet shoulder-width apart.U P S [MAX REPS] _Combine a standard push-up with a onearm balance. step out of lunge and repeat entire process on opposite lunge leg. Bring arms straight down to sides and lift rib cage off thighs. Move back and forth between these two positions for 3 counts in each position. Alternate forward and backward. or just walk with your toes. LUNGE KICKBACK CURL 15 P R E S S [20 REPS] BALLISTIC STRETCH [45SEC] 16 REACH HIGH & UNDER P U S H . extend forearms straight back to raise dumbbells for a Triceps Kickback. reach the top arm under body. Place feet on cardboard (if walking on carpet) or towel (if walking on a hard surface) and drag or walk legs across floor while walking with arms in plank position. Alternate left elbow to right knee. When weights are down at sides. Keeping elbows stable.Shake out body. while focusing on keeping head and chest up. near waist as far as possible. clasp hands behind head. Maintaining your lunge. Try to get as much of your body off the ground as possible. J-lolding light dumbbells at sides (3 to 10 pounds). Try not to push off with your hands. straight into Military Press. Raise elbows skyward as you bring weights towards shoulders. Then lower body to Chaturanga position (just an inch off ground) and simulate a running (sneaking) crawl. Go from side to side. TO INTENSIFY Jncrease leg speed. While in the one-arm balance. SUPERMAN BANANA [60SEC] 14 J-ying on stomach. extend legs and arms straight out in front. Repeat on opposite side. and then down into a Reverse Curl. . keeping your legs and arms extended straight out. (It's like doing bicycle crunches while standing. squat down and place hands on floor. _Shakers . CORE SVfUEREISTICS . As feet come back to the floor. roll up and thrust arms forward to stand up. perform Bicep Curls. Jncrease height of arms and legs in both positions. Go from plank to Chaturanga every 10 seconds. Then roll to your back.ITES PLANK TO CHATURANGA J2 R U N [60 SEC] J/Vhile in plank push-up position. Walk.) \ DREYA ROLL 19 J^rom a standing position. don't run. keeping hands and forearms on the mat alongside body. Roll from buttocks to back and kick legs straight up in air. and then return arm back to top. approximately 6 to 12 inches off the floor (biceps should be beside ears). extending hip and buttocks into air. Always maintain a softball-size space between chin and chest. TO INTENSIFY WALKING PUSH-UP [4 REPS EACH] v 13 JJse towel for hardwood floor. TO INTENSIFY _Add jump at end of move.

Push left knee back away from body. Jncrease knee height and pace. fingers flexed. Raise one straight leg with toes pointing skyward. 22 Table Dip Leg Raise [60 SEC] Sit on floor.Swing arms like giving yourself a hug. CORE SVOJEREISTICS . and sit on ankle.On hands and knees (hands directly beneath shoulders and knees directly under hips). Alternate arms. 4 tires forward.From a wide stance. inhale while arching back and lifting head. at waist with straight or apart.In Downward Dog position. round back while exhaling and drop chin to chest. raise body up and down. expanding Chest-Back-Shoulder Stretch .With a wide-foot stance. place right ankle on left thigh. feet parallel and shoulder-width apart. Lie back and pull left knee in toward shoulder. Glute Stretch . Reach left arm on outside of left thigh.::3'. Downward Dog with Calf Stretch .Lying on back and pulling knee inward. separate feet hip-distance one knee while straightening opposite leg and driving its heel into the ground. alternating arm position every 20 seconds. inhale arms up. and pull back towards buttocks.E. Pull right knee up and between hands. grab left ankle with left hand. a giant pot. 10-count in Chaturanga TO INTENSIFY position. _Ralse one leg on switch. Swing in a circular motion as if stirring [5 BREATHS EACH SIOE] Wide-Feet Forward Hamstring Stretch . Bending elbows. Arms wide. arms [15 SEC EACH] Ballistic Stretches: Huggers .Bend over and hang one arm straight down. Switch leg raise every fourth rep. then release the chest. Reverse move. Repeat sequence on opposite side. reaching elbows behind you. Repeat on other side.J BONUS ROUND 20 Plank to Chaturanga Iso [60 SEC] 10-count in plank position. 21 "Halfback [60 SEC] Visualize running through wide tires. turn outer ankle out towards floor. Reach right arm between right and left thigh. COOL-DOWN & STRETCH \ [ 3 REPS] Expand/Contract downward. Place hands on floor or fold arms directly below head.Start on hands and knees. Stirrers . Lift buttocks off ground and drive hips up and away from floor as high as possible. Clasp hands around shin of left leg. TO INTENSIFY Then take 6 high steps back. Kenpo Quad Stretch . Slowly alternate bending [2 REPS] Cat Stretch . TO INTENSIFY Jncrease leg and hip height. reaching tall. Place hands on floor with fingers towards your body. fold forward slightly bent legs.

. SHOULDERS & TRICEPS And ladies. and we guarantee that you'll never have to worry about anyone kicking sand in your face at the beach again. Get ready to shred. So get ready to burn. if you keep your reps in the 12 to 15 range. you'll be sure to make the boys swoon. this series of exercises will leave you feeling super-chiseled on top. CHEST.Do this upper-body blast a few times. The good news: No curls or pull-ups today. The better news: There's every other move under the sun. Just be prepared to "drop and give 20" on more than one occasion. Even if you're not looking to bust out of your T-shirt.

Swimmers . TO INTENSIFY . Arms wide. expanding the chest.Shake out body.water and towel SLOW-MOTION 3-IN-1 P U S H . Each movement equals 1 rep.plastic plate. bring down and then straight out to sides. down to left tilting [30 SEC] Run Lunges .Simulate crawl stroke 10 seconds.Straighten arms down in front of body. cardboard square. _ Do some extra push-ups at the end (fast or slow). On push-ups and dips there is no specified rep count. fingers towards ceiling. fingers flexed.LIGHT CARDIO WARM-UP Y STRETCH \ [30 SEC] March in Place [45 SEC] Run in Place -15 seconds with knees up. then backstroke 10 seconds (alternate arms). Repeat movements again in both military and standard push-up positions.push-up bars .With a wide-foot stance. Reachers . legs extended straight out with heels on second chair. and ABOUT REPS slimmer muscles.chair fitness guide and pen .U P [12REPS1 JStarting from a wide push-up position. Lower body off edge of chair until upper arms are parallel to ground. TO INTENSIFY JStanding with straight arms. CHEST. inhale arms up.Extend arms straight out at sides. reaching elbows behind you. raise dumbbells straight out in front. [40 SEC] Arm Circles . reach to floor and roll head from right shoulder shoulder and back. SHOULDERS & TRICEPS .6 back. Neck Stretch . [12 REPS] Shoulder Rolls . [30 SEC] Jumping Jacks pullers. then release arms downward. Huggers . [3 REPS] Expand/Contract Chest-Back-Shoulder Stretch . alternating arm position every 20 seconds. Stretch back of shoulders (posterior delts) by bringing shoulders toward each other. When using weights or bands follow the 8 to 10 rule if you want to build more muscle mass and do 12 to 15 reps to develop longer. Band Move: Step on band with front foot. Shoulder Stretch (front and back) .Alternate straight arms and [6 REPS] Side-to-Side Head Rolls . Straighten arms and bring body back up to starting position. reaching tall.Standing tall with arms at sides. leaner. reach both arms up high and swing them back behind body as far as you can. IN & OUT SHOULDER FLY no REPS] V CHAIR DIP [soSEC] JSit on edge of chair with hands holding front edge. Pull on arm while head in opposite direction of arm you're pulling. Ballistic Stretches: Shakers . lower body in 4 counts and raise in 4 counts. clasp hands behind back and pinch shoulder blades together. Then position fingers down and rotate arms in larger circles for same amount of time. Just do as many as you can while maintaining proper form.Swing arms like giving yourself a hug. 15 seconds with knees wide. Workout Tools: weights or bands . Move arms in small circles 20 seconds clockwise and 20 seconds counterclockwise. Perform same movement as above. _Alternating leg raise every 5 reps.Reach arm behind body (above waist) and grab wrist of that arm with other hand.Standing with good posture. 15 seconds with heels up. or towel . palms up. To stretch front of shoulders (anterior delts). 6 forward. Cross the wrists and clasp hands.

and straighten arm. Lower weights behind head." Going too wide can result in injury. perform push-up movement. so that at the top of the motion arms are in the shape of a "Y. FLOOR FLY SCARECROW Jn staggered stance.NOTES PLANGE PUSH-UP jSimilar to Chaturanga/Military Push-Up. then return to start (narrow) position and repeat. When reaching wide position. then straighten arms back up and repeat. Y-PRESS 11 LYING TRICEPS EXTENSION 12 J-tolding weights or band just above shoulders. heavy-duty cardboard or plastic plate for carpet. To further modify. raising upper arms so they're parallel to floor with elbows bent at 90 degrees. hold light weights (5 to 10 pounds) in each hand. Do as many as you can. press up and out slightly. perform without push-up bars. but the hands are placed further back next to rib cage with fingers pointing out. round your back like in Cat Stretch. extend arms overhead. near armpit. Band Move: Step on band with back foot. At top of push-up. Keeping elbows. place right left shoulder near neck and left floor close to chest. Perform same movement as above. Lower body almost Repeat on other side. SHOULDERS & TRICEPS . rotate weights up and back as far as you can. baby! "Slow" are 4 counts up. Band Move: While standing. wrists. lower upper body at angle that dictates your level of strength to simulate shoulder-press motion. Perform same movement as above. Straighten arm and drive fist towards ceiling. "Fast" are fast and furious. \L Jvlilitary width to wide push-up width. TWO-TWITCH SPEED PUSH-UP to J'erform 4 fast and 3 slow standard pushups. OVERHEAD TRICEPS EXTENSION i_ _Holding dumbbells. Band Move: Step on band with back foot. so don't do it. Perform same movement as above. Do 4 reps right. slide hand out while keeping the opposite hand stationary. To modify. Be sure to keep derriere in the air. At top of narrow push-up position. Perform same movement as above. straddle band with both feet. J-ying on back. Slowly return weights to starting position and repeat. making sure to keep upper arm and elbow stationary throughout movement. bend one arm at elbow and bring weight close to floor on opposite side of your head. Band Move: Step on band with back foot. SIDETRI-RISE J-ying on right side. place toes on floor instead of chair. 4 counts down. Note: Use a towel for hardwood floor. Legs are straight so entire body creates a "V" shape. PIKE PRESS JA/ith feet on chair and hands on floor or push-up bars. next to your ear (do not touch the weight to the floor). and upper arms locked. Keep upper arms stationary and elbows from flaring outward. raising upper the ground. hand on hand on Push up body off to floor. CHEST. 4 reps left.

pointing elbow straight up to ceiling. keeping feet flat on floor. Lower straight arms down to start position. CLAP OR PLYO PUSH-UP 19 JZlap hands in mid-air between Keep knees on floor if needed. ONE-ARM PUSH-UP \ 16 JDn knees (separated as far as possible). making sure to keep upper arm and elbow stationary throughout movement. Repeat for desired rep count. JSo airborne. in a smooth controlled motion. but with a slight torso twist added. keeping arms parallel to the floor. THROW THE BOMB . To modify. lean left for right arm extension. Jack Palance. Keeping elbows from flaring. All three versions vary based on fitness level. Jncrease weight. TO INTENSIFY POUR FLY 14 JJsing light weight. SHOULDERS & TRICEPS . Partial range of motion still works with this exercise. and keep moving to avoid cooling down. Perform same movement as above. Repeat on opposite side. Perform same movement as above. Perform same movement as above. Perform same movement as above. Step on band with both feet. TO INTENSIFY WEIGHTED CIRCLE [40 \ J7 REPS] _Extend arms directly out at sides (shoulder height). Band Move: Step on band with extended front foot. Instead. Repeat on opposite side. 10 reverse = 1 set. use hammer variation. TO INTENSIFY SLOW-MO THROW \j!0 push-ups. Place other arm behind back. place push-up hand on floor below shoulder. Do NOT use pouring motion. Lean on opposite side for opposite arm. Use this time to grab some water. hold for a second at the top of movement. baby. SIDE-LEANING TRICEPS 1 5 EXTENSION JSeated on chair. Show me what you got. TO INTENSIFY J3et off your knees. _Perform in Chaturanga (bottom of pushup position). Switch hands every other rep. SIDE-TO-SIDE PUSH-UP J3 JStarting from wide-feet. J-lolding weights at your sides. Band Move: Standing and leaning to side. CHEST. step on band with leg opposite to arm performing exercise. bend arms to bring weights beside your ears. Don't worry that you can't go all the way down. floor. Extend arm straight up. Go as low as you can to where you can still get back up. Just a few more pounds will do it. Band Move: Seated. Be sure to maintain good form throughout.NOTES BALLISTIC STRETCH JShakers . keeping upper arms parallel to floor. perform push-up. or bench. towel off if necessary. extend upper arm forward as if throwing a football—but don't release! The range of motion is similar to Overhead Triceps Extension. Modify by performing in standard push-up position. raise arms straight out with dumbbells and tilt wrists to simulate pouring motion. wide-hand pushup position. Straighten arms out in front of you again.18 J^alse arm overhead and. then walk both hands to the left and repeat. walk both hands to the right. raise straight arms out in front of you at shoulder height. lean back. Keep palm forward. 10 forward. Each sequence equals 1 rep.Shake out upper body. and make slow circular motions with dumbbells. Repeat on opposite side. Band Move: Step on band with front foot. Band Move: Step on band with back foot.

alternating arm position every 20 seconds. while reaching overhead slide both hands to left. Look at the thumb of your skyward arm. Alternate moving weight in front of head. Hold for a beat. hold weight in one hand with palm forward. Do one push-up between each balance. Come back down and repeat on other side. Child's Pose .Bend over and hang one arm straight down.. Band Move: Step on band with back foot. Ballistic Stretches: Shakers . chest resting on thighs. )00L DOWN & STRETCH .Swing arms like giving yourself a hug. Swing in a circular motion as if stirring a giant pot.. and lift right arm overhead with facing floor. Stirrers . placing right hand over left. Alternate arms. Wide-Feet Forward Hamstring Stretch . Reverse move. Alternate throwing pushes across the body without hyperextending your arms.!:. Keep upper arm as stationary as possible throughout movement. Perform same movement as above. inhaling while arching back and lifting head.••. Jn a staggered stance. then reposition band to perform 5 sets behind head. Repeat sequence. TO INTENSIFY Jlaise same-side leg with arm. Repeat on other side. ONE-ARM BALANCE PUSH-UP FLY-ROW-PRESS \. Open right side of rib cage. Do 5 sets in front of head. Band Move: Step on band with front foot. CHEST. Complete first part of exercise. Repeat on other side with left hand over right. back while exhaling and drop chin to chest.Stand with feet together. Bring weights down to start position using reverse curl for final move. step on band with front foot. perform fly (forearms should be parallel to the floor at top of movement). place left arm alongside body.Sit on your knees. and perform overhead press._23 B _Perform push-up. palm Standing Side Stretch .On hands and knees with hands directly beneath shoulders and knees directly under hips. with knees slightly bent. bringing weights to shoulders. FRONT-TO-BACK TRICEPS 21 EXTENSION jStanding. then twist up with one arm to perform one-arm balance. and elbows close to sides..Standing hands on floor or fold arms above head. with feet wide. For added side stretch. TO INTENSIFY Jncrease speed Band Move: While standing.Shake out body. Perform same movement as above. fall forward at waist with slightly bent legs. Immediately drop elbows down. Extend arms out in front of you with head on floor. Repeat on opposite side. Perform same movement as above. SHOULDERS & TRICEPS . bringing hands back down to your sides. DUMBBELL CROSS-BODY BLOWS 24 Jie on back and hold light weight in each hand with bent arms. Huggers . Place round Cat Back Stretch .•. then perform upright row movement. then behind head.

you will achieve them in dramatic fashion—just get ready to do a whole bunch of pulls and curls. No matter what your goals for this routine. When you're done.* S J | This program leads to some jaw-dropping biceps." . also known as "guns" in the weight training world. this workout will also do wonders for BACK & BICEPS women who just want to tighten and give definition to their back and upper arms. we guarantee you'll be your own "gun show. While guys will definitely add major size to their favorite mirror muscle.

Ballistic Stretches: Shakers . To stretch front of shoulders (anterior delts). Hold for 20 seconds. fingers flexed. [40 SEC] Arm Circles .Pulling motion and alternate arm raise.6 back. pull-up exercises using a band. men will also find using a chair helpful to max out on those last tough reps. palms up. reaching release arms downward. Cross the wrists and clasp hands. bringing bicep in towards neck until you feel stretch in the shoulder. each exercise should be performed so that the last 3 reps are difficult.'n P/ace [45 SEC] Run in Place -15 seconds with knees up.With a wide-foot stance. inhale arms up. expanding the chest. Grab upper left arm above elbow with right hand. Keep in mind that 12 to 15 rep counts are for developing longer. Exhale back to prayer position.Standing tall with arms at sides. Move arms in small circles 20 seconds clockwise and 20 seconds counterclockwise. Stretch back of shoulders (posterior delts) by bringing shoulders toward each other. Huggers . fingers towards ceiling.chin-up bar or band . most will need to modify these movements by using a chair for assistance.wall . and slimmer muscles. [6 REPS] Side-to-Side Head Rolls . Use the weight you feel will best enable you to max out on the last 3 reps. [12 REPS] Shoulder Rolls . [3 REPS] Expand/Contract Chest-Back-Shoulder Stretch . with opposite hand.Extend left arm straight out. Additionally. palms up. The THE WORKOUT exception to the rule is with pull-ups. Then raise bent arm overhead and.Standing with good posture. then clown to left [3 REPS] Topas Stretch . Arms wide. Pull arm across body. reaching elbows behind you. reach to floor and roll head from right shoulder shoulder and back. Repeat on other side. reach both arms up high and swing them back behind body as far as you can. while lower (8 to 10) rep counts are more geared to build mass.Swing arms like giving yourself a hug. alternating arm position every 20 seconds. 15 seconds with heels up. tall.Shake out body. leaner. [30 SEC] Jumping Jacks [30 SEC] Run Lunges . 15 seconds with knees wide. Palm-to-Palm Shoulder Stretch (front and back) .Straighten arms down in front of body.In Horse Stance. clasp hands behind back and pinch shoulder blades together. Important Note About Bands and Pull-Ups: When performing be sure band is securely positioned in doorjamb. Workout Tools: weights or bands . 6 forward.chair . Reachers .LIGHT CARBYJ : aYY-UP Y STfYYY:Y \ [30 SEC] Marc/7 . Note: Because pull-ups can be a difficult exercise for women. During these exercises is it recommended to just do as many pull-ups as you can during each set. Because this is a "no repeat" workout. thumbs pointing behind you. grab elbow and pull arm back behind head.fitness guide and pen water and towel BACH & BICEPS . start with hands in Prayer position at chest. Then position fingers down and rotate arms in larger circles for same amount of time.Extend arms straight out at sides. Inhale and open arms out straight to side. Shoulder/Triceps Combo Stretch . Never do 11.

STANDING BICEP CURL i ONE-ARM CONCENTRATION i _ CURL bent. then slide all the way over to knuckles of left hand. Band Move: Step on band with front and perform movement above. If necessary. i SWITCH GRIP PULL-UP _Alternate grip every 2 reps from pull-up to chin-up. Part 2: The final position of Part 7 now becomes start position. Caution: If using chair for foot support. Perform 7 half curls from this position to shoulders. Band Move: Straddle band with both feet and perform movement above. Band Move: From seated position. Band Move: Straddle band with both feet and perform movements above. JBtanding with knees slightly both arms up at same time. Bring back to center and repeat. place left forearm on thigh above left knee. pull grip grip ELBOWS-OUT LAWNMOWER JSame move as regular Lawnmower. BACH & BICEPS . slide head to knuckles of right hand. Repeat on opposite side. At end of movement. Band Move: Step on band with front and perform movement above. then lower body to start position. then switch to palms-down for 2 reps. LAWNMOWER Jn a side lunge position. Grab dumbbell with right hand. Move head away from bar. Come back to center. Band Move: From seated position. bands towards chest with palms-up for 2 reps. Band Move: Step on band with front and perform movement above. wide grip and pull handles towards use a chest. Band Move: From seated position. straight up to waist. foot TWENTY-ONE 3_ _This is a three-part bicep exercise. Band Move: Straddle band with both feet and perform movement above. shift arms all the way out to the left side and then to the right. then immediately repeat on other side. and lower body back down. Repeat on opposite side. Part 1: Standing with weights at your sides.MOTES WIDE FRONT PULL-UP i _Grasp bar with wide grip (a few inches wider than shoulder width). Be sure arms are fully extended at bottom position. Left arm stabilizes right. curl Jn Lawnmower Stance with left knee bent and right leg straight. foot CORN COB PULL-UP _At top of wide grip pull-up. Switch with feet on ground. ONE-ARM CROSS-BODY CURL _Alternating arms. Perform desired rep count. foot TO INTENSIFY _Add inward wrist twist. then back to center. Pull body up until chin clears bar. placing upper arm at wrist of left arm. rest left arm on left knee and pull weight with right hand from floor. Complete reps and repeat on opposite side. pull bands towards chest with palms-down grip. modify with one or two feet on chair. be sure to step down during hand switch movement to prevent possibly crashing to the floor. lower arms parallel to floor). perform 7 half curls (from final position. curl weight across body and back towards shoulder of same arm. but with maximum elbow flare and palms facing back. Part 3: Perform 7 full bicep curls.

If no wall is available. towel boy. Note: A wet towel will provide a better grip.Shake out upper body. To increase tension. Then step on it with front foot. use regular squat position. Shakers . pull handles towards chest. From seated position. Band Move: Straddle band with both feet and perform movement above. Band Move: From seated position with a palms-up grip. _Puf one hand on bar while other hand is grasping a towel. BACH & BICEPS . ONE-ARM CORKSCREW CURL 16 JStart with arms down at sides. CROUCHING COHEN CURL \1S JSquat against wall with elbows just below knees. Curl up one arm at a time and twist wrist inward. Band Move: Straddle band with both feet and perform movement above. Then switch again to perform the last 4. alternating arm position every 20 seconds. palms back. Make sure feet are shoulderdistance apart. OPEN ARM CURL 11 STATIC ARM CURL [it. Perform same movement as above. JVIake towel adjustment without placing feet on floor. spread feet wider out on band. Switch towel to opposite handle every 10 reps. then pull weight up towards hips. spread feet wider out on band. Then step on with front foot. Perform same movement as above. pull towards chest. Extend arm fully at bottom of movement and squeeze at the top. Switch towel hand every 3 pull-ups. Switch arms and repeat. Alternating arms. Then step on with front foot. Come to floor to make proper adjustment. Band Move: Shorten band by twisting in small loop.NOTES „__ REVERSE GRIP BENT-OVER ROW Sjo JA/ith one foot forward and knees bent.Swing arms like giving yourself a hug. TO INTENSIFY JA/ith one foot forward and knees bent. CHIN-UP 17 _Grasp bar with palms facing body. bend at waist. Pull up until chin clears bar. Go back to the original side and repeat. Reach straight arms towards front right toe. Perform same movement as above. To increase tension. lift light to moderate weight from forward foot up to waist. Lower arms to full extension and repeat. Band Move: Shorten band by twisting in loop. Band Move: Shorten band by twisting in loop. BALLISTIC STRETCH [OOSEC] \ TOWEL PULL-UP 13 14 CONGDON LOCOMOTIVE WOREPS] J-luggers . bend at waist keeping your back flat and palms facing forward. REPS] J2 J-lold one arm static at 90 degrees while your other arm does 4 reps. TO INTENSIFY JTurn forearms out to sides (palms up) and perform curl. Good luck. Extend your arms as straight as possible at bottom of movement. Band Move: Straddle band with both feet and perform movement above. Band Move: Put small towel through band handle. _Add an extra round. driving elbows skyward. keeping your back flat.

use a palms-down grip to perform reverse curls instead of hammer curls. curls but with palms Band Move: Shorten band by twisting in small loop. IN-OUT HAMMER CURLS 23 perform standard hammer curl. Repeat on other side. Right arm reaches overhead while left arm is straight by your side. MAX REP PULL-UP •ii J-lere's where you do your least favorite pull-up. After a 10-second break. Continue for a total of 4 rounds. lower weight by 5 pounds and repeat. Swing in a circular motion as if stance. turn weight vertically and perform downward hammer curl. CURL UP/HAMMER DOWN V J9 J^erform standard curl. perform 8 standard bicep curls with heaviest possible weight. Standing Side Stretch . Band Move: From seated position. Straddle band with both feet and with a palms-down grip. SUPERMAN 22 J-ying on stomach. Bring weights back down and turn forearms out to sides for side hammer curl. Band Move: Straddle band with both feet and perform movement above. and step on it with front foot. At top. reach behind heels. Pinch the shoulder blades together at top of movement. fingers flexed. Straddle band with both feet and perform movement above. Rotate back and forth. expanding reaching elbows behind you. Arms wide. Use a palms-down grip to perform reverse curls instead of hammer curls. STRIP-SET CURL .24 COOL DOWN & STRETCH Ballistic Stretches: Shakers . Alternate arms. extend legs and arms straight out in front. not in shoulders. BACH & BICEPS . holding weights. reaching tall.Shake out body. [3 REPS] Expand/Contract Chest-Back-Shoulder Stretch . then 2 reverse curls. Heels and thumbs are skyward. arms and legs as straight as possible. Note: This exercise should be felt in middle of upper back. Band Move: Shorten band by twisting in loop.With a wide-foot inhale arms up. Band Move: Shorten band by twisting in loop. reaching right arm towards opposite wall. HAMMER CURL \ a JSame as standard facing inward. use appropriate grip for desired pull-up movement. Stirrers .MOTES SEATED BENT-OVER BACK FLY ia J3it on the edge of a chair with your lower rib cage resting on your upper thigh. On the way down. Perform same movement as above.Bend over and hang one arm straight stirring a giant pot. perform reverse curls. Tilt head down slightly. Repeat movement. Band Move: Straddle band with both feet and perform movement above. Try to get as much of body off the ground as possible. Tilt right pelvis out. Use a chair to get a few extra reps. Do 2 regular curls. down. Keep wrists inward and raise elbows up towards ceiling. keeping spine straight. With feet together in front of body.Stand tall with feet together. then release arms downward. the chest.

flushing out lactic acid and increasing your number of capillaries. you'll sweat comfortably as your body pumps oxygenated blood through your system. When training for strength gains. Aerobic means "with oxygen.This is not your mother's aerobics class. you'll keep your heart rate well below its anaerobic threshold—the point where strength gains are made and muscle fiber is broken down. Instead. nutrient-rich blood to working muscles." Cardiovascular endurance relates to your body's ability to efficiently transport oxygenated. it's important to keep cardiovascular work under control or you could CARDIO X actually experience strength loss! In this workout. .

and hop feet forward to hands. inhale and raise arms straight overhead.Standing with feet together. keeping heels aligned. take large step forward. bending torso over legs. then place hands on floor next to feet. Keeping back and legs strong. THF WORKOUT ™ e doubles P*-an ° ' attack delivers some extra cardiovascular exercise to enhance performance or weight loss. ending with fingers skyward and with slight back bend. straighten legs. Exhale. inhale into reverse swan dive. CARDIO X . Workout Tools: stool or chair . Inhale and raise torso up into flat back. Those attempting to use Cardio X for a Doubles workout should be completely injury-free and have plenty of energy to add another workout to their schedule three or four days per week. [5 BREATHS] Wide-Feet Forward Hamstring Stretch . Gently step or jump back into plank.From a wide stance. Hold for beat and exhale forward. Doubles. inhale.yoga blocks . Repeat on other leg. [5 BREATHS] Split-Leg Forward Hamstring Stretch . placing hands on either side of feet. Turn front foot out with arms reaching skyward. Knee should be over the ankle and back leg straight on the ball of foot.[YYYY Y v Y Y Y .Y " [30 SEC] Run in Place (knees up) [30 SEC] Run in Place (heels to buttocks) [30 SEC] Imaginary Jump Rope [30 SEC] Jumping Jacks straight arm or pull variety. Fingertips barely touch the floor on either side of front foot.water and towel VOBfl SUN SALUTATIONS (VINYASAS) [2 REPS] JStanding tall with feet together. open arms and swan dive forward with a flat back. or as a substitute if your body needs a break from more intense cardio like Plyometrics. fold forward at waist with straight bent legs. ankle. Inhale. then down to Chaturanga. looking between hands. exhale forward and bend torso over front leg. front leg bent at 90 degrees. [5 BREATHS] Standing Quad Stretch . From Downward Dog. Look forward until the last second.heart rate monitor . Repeat on other side. pushing up hips and torso into Downward Dog pose. Perform Vinyasa.Low-impact. This workout is designed as an addition to your standard P90X workload on those days you want to do an extra workout. Exhale. Keeping hands on floor.Balancing on one leg. Perform Vinyasa and repeat on opposite side. Use yoga block if needed. or slightly [45 SEC] Run Lunges . reach behind with right hand and grasp right Gently pull heel towards buttocks until stretch is felt. Place hands on floor or fold arms directly below head. bending \ knees. pulling torso forward and up into Upward Dog pose.mat . RUNNER'S POSE 2 JBend over with legs split in a low forward lunge.

then Runner's pose. Starting with the right side first. then Plank. Perform Vinyasa and repeat on opposite side. Back other Fighter's Stance. gently placing back hand on straight back leg. TO INTENSIFY AIRBORNE HEISMAN \ 1 1 [SOSEC] Jieep abs in tight and rotate your hips. Repeat same sequence on side. bring opposite knee to your chest. Repeat back and forth. Knuckle Front and followed by Ball Kick (front). As soon as you land. reaches and extends overhead towards back wall. HOOK/UPPERCUT/SIDE KICK [15 REPS EACH SIDE] J^rom Fighter's Stance with left foot forward.fJOTES WARRIOR ONE _From Runner's pose. Back heel should be placed on floor with front of foot turned slightly out. then Warrior One. Repeat same sequence on other side. - _Avoid tapping the floor between each kick. WARRIOR TWO i_ Jdentical lower-body position to Warrior One. \s_ FRONT & BACK KNUCKLES/ BALL KICK/BACK KICK [15 REPS EACH SIDE] _From Back. Repeat same sequence on other side. HGfUPO BALL KICK (20 REPS EACH SIDE] \ y Jieep elbows in tight and hands up when kicking out. Hook left. then Plank. Repeat same sequence on other side. raise torso straight up and reach hands and arms skyward. This will allow you to achieve greater kick height and avoid injury. arch torso back towards rear leg. Perform Vinyasa and repeat sequence on opposite side. extend right arm forward and left arm back. Go back to Warrior Two. Uppercut right. Go back to Warrior One. with foot —\ 90 C A R D I O X . •-. then Kick. PLvanneTRics JAB/CROSS/HOOK/UPPERCUT l_ [25 REPS EACH SIDE] THREE-DIRECTION KICK \ j 0 [18 REPS EACH SIDE] _The form that applies to these kicks separately still applies in combination. and Side Kick right.. Arms should be parallel to the floor. Opposite arm. JThis is a lateral leaping exercise. then Runner's pose. Repeat same sequence on other side. while keeping torso centered over hips. Be sure to rotate hips. Start with feet together and jump sideways. while turning palm down. REVERSE WARRIOR _From Warrior Two position. Perform Vinyasa and repeat sequence on opposite side. Always lean in opposite direction of every kick.

il'MY'ii. Modify by keeping knees bent over back of chair and control speed. Go from side to side and increase speed every 10 reps. then 4 wide steps back. and place hands behind head or straight up in the air. TO INTENSIFY _Get lower and increase speed of arms. TO INTENSIFY S Q U A T R U N [30 SEC EACH SIDE] \ 19 _From squat position. move arms back and forth as if running. S T E A M E N G I N E [50 REPS] 7 JStanding with feet shoulder-width apart. roll onto back." TO INTENSIFY up (overhead) _Add jump at end of move.- S W I N G K I C K [30 SEC] 12 JStand directly behind a chair or stool and lift one leg after another back and forth over the chair. Kick legs straight up and roll forward. No grabs or poses. TO INTENSIFY J°ick up speed and height.P R E S S [30 REPS] J6 JSquat and extend arms and out to create an "X. Alternate left elbow to right knee while focusing on keeping head and chest up. Try using hands. Each left-right combo counts as 1 rep. but wacky with side REPEAT PREVIOUS SEQUENCE S V O i e R G I S T I C S S Q U A T X . without CARDIO X . Use hands to get up. DREYAROLLteosEC] 18 _Prom standing position. one hand and shoot with T I R E [30 SEC] NJ4 _Similar to Airborne Heisman but traveling 4 wide steps forward. C O R E W A C K Y J A C K S [30 SEC] [5 Jike jumping crunches. propelling body to a standing position. jacks. Jump at end. JJse a stool for more height. Jncrease speed and pace. TO INTENSIFY J U M P S H O T [soSEC] " JZatch with the other. clasp hands behind head. keeping elbows wide.

Huggers . then pull heel up towards rear until stretch is felt. Slowly alternate [2 REPS] Cat Stretch . extend legs and arms straight out in front.In Downward Dog position.NOTES SUPERMAN/BANANA [BOSEC] \20 J-ying on stomach. keeping your legs and arms extended straight out approximately 6 to 12 inches off the floor (biceps should be beside ears). TO INTENSIFY Jncrease height of arms and legs in both positions while still maintaining proper form. back while exhaling and drop chin to chest. Reverse move. apart. CARDIO X . reach left hand behind body to grasp left leg. or slightly bending round [5 BREATHS] Wide-Feet Forward Hamstring Stretch . [20 SEC EACH SIDE] Standing Quad Stretch .From standing position. fold forward at waist with straight Downward Dog with Calf Stretch . Move back and forth between these positions for a 3-count hold for a total of 1 minute. inhaling while arching back and lifting head.On hands and knees (hands directly beneath shoulders and knees directly under hips). alternating arm position every 20 seconds. separate feet hip-distance one knee while straightening opposite leg and driving its heel into the ground. stance. Place hands on floor or fold arms directly below head.Shake out body. Always maintain a softball-size space between chin and chest.From a wide-foot bent legs. Then roll to your back. COOL DOWN & STRETCH \j30_SEC] Easy Run in Place with Upper-Body Ballistic Stretches Shakers . Repeat on other side. Try to get as much of body off the ground as possible.Swing arms like giving yourself a hug.

? & r tt>r.i tjLiir^'. No athlete. . can succeed without a solid core AB RIPPER X foundation.i* In spite of what pop culture would have us believe. It's extreme work that's better than any machine in any club. The muscles of your midsection are a crucial power source—it's where you transmit force between your upper and lower body. The resulting washboard is merely a bonus! The variety of movements in Ab Ripper X leaves no muscle unscathed. regardless of the sport. showing off your 6-pack is the least important reason for doing ab and core work.f'.

AB RIPPER X . core training incorporates all essential movement for your daily life. HIP ROCK 'N RAISE J-ie on back. Keep both feet flexed throughout entire exercise. picking up your baby."Core training is essential to any function of daily life. CROSSSED LEG/WIDE LEG SIT-UP Jie flat on back with feet crossed OR legs wide. Do 25 reps forward and 25 reps backward (1 revolution = 1 rep). knees bent with feet on the floor. lift pelvis. UCLA Strength and Functional Movement Coach Workout Tools: mat . Straighten legs back out and repeat movement. To increase difficulty. arms should be stretched out at sides parallel to ground. extending one leg skyward. Whether it be sport. Raise feet off the ground and bring knees in towards your chest. When legs are extended out. To increase difficulty. raise arms straight overhead. getting in and out of the car.water and towel THE WORKOUT Level 1: 15 to 20 reps Level 2: 20 to 25 reps All exercises are performed on the mat.1 _Sit on floor with hands at sides. rock your hips. Reach other arm out to touch opposite foot. do not let them touch the ground. open hips. raise arms straight overhead. or playing weekend warrior. Place one hand behind head and bring torso up to perform standard sit-up movement. When lowering legs back down. getting upfront your desk. FIFER SCISSOR J-ie flat on your back. make small circles with legs as if pedaling a bicycle. use dumbbell(s) to help anchor lower body. and bend legs so that the bottoms of your feet are touching. NOT over face). and drive feet directly up towards ceiling (toes straight up. Alternate legs in scissor motion for a 3-count hold for every rep. SEATED CRUNCHY FROG JSame position and movement as In & Out. i SEATED BICYCLE [ o REPS] s \L JSitting in same position as In & Out. Alternate arm positions for each rep. while lifting opposite leg off the floor a few inches. only the hands should be off the floor and wrapped around knees (without touching knees). If unable to keep feet planted firmly on floor. With arms at sides." — Isabelle Lorca. IN & 0 U T .

arms and pushing off floor. toe) Version 2: 2 leg grabs (calf. Twist upper torso from side to side. \1 J-ying on back. fold body over legs and relax head and arms on floor. Climb leg with alternating hands. imagine touching the ceiling with the balls of your feet. Keep legs and shoulders off ground once you begin. When raising hips. foot flat on the floor. Place left arm behind head and lift legs and torso simultaneously. Focus on maintaining straight legs. Version 1: 4 leg grabs (thigh. ankle. The other leg should be extended straight out at a 45-degree angle. Be sure to lift the legs straight up at 90 degrees. driving elbow towards knee.Sitting on knees. Lower entire body to starting position and repeat sequence.NOTES PULSE-UP(HEELS TO HEAVEN) ROLL-UP/V-UP COMBO J-ie flat on back with legs straight out and arms extended straight up towards ceiling.Lie flat on stomach and raise upper body by straightening shoulders back. LEG CLIMB Jie on back with one leg bent. Repeat sequence on other leg. Slowly lower torso towards floor. Bring torso back up and reach for your toes while legs are in the air. Imagine creating a jackknife position with your body. calf. OBLIQUE V-UP J-ie on right side with legs at a 30-degree angle and right arm straight along torso. extend legs straight up with arms at sides. Do not bend extended leg while climbing leg. and NOT at an angle toward head. STRETCH \ Cobra Stretch . toe) Version 3: straight to toe MASON (KAYAK) TWIST'[« REPS] JSeated. Thighs should be resting on the floor. while simultaneously bringing legs up off the ground at 45 degrees. touching hands to the toes. Bring the body up as if doing a standard sit-up. touching knuckles on each side of floor. Switch sides and repeat movement. AB RIPPER X . clasp hands together and raise feet 4 to 6 inches off mat. Keep the chest up and Child's Pose .

Use the spaces provided for each exercise to record the number of reps performed and. R = REPS W= WEIGH! WEEK 5 01 Standard Push-Ups R R R R WEEK 6 n R WEEK 7 R R WEEK 10 R R WEEK 11 02 Wide Front Pull-Ups R R R R R R R R R R 03 Military Push-Ups R R R R R R R R R R 04 Reverse Grip Chin-Ups R R R R R R R R R R 05 Wide Fly Push-Ups R R R R R R R R R R 06 Closed Grip Overhand Pull-Ups R R R R R R R R R R 07 Decline Push-Ups R R R R R R R R R R 08 Heavy Pants R R W W R R W W R R w w R R W W R R W W 09 Diamond Push-Ups R R R R R R R R R R 10 Lawnmowers R R W W R R W W R R w w R R W W R R W W 11 Dive-Bomber Push-Ups R R R R R R R R R R 12 Back Flys R R W W R R W W R R w w R R W W R R W W CHEST S. when using dumbbells. the weight lifted. BACH . so for each exercise use the top line for the first round and the bottom line for the second round. 2. indicate its color along with the number of reps performed. 3. and 11.WORKSHEET This routine is performed during weeks 1. If using a band. This is a "repeat" workout. 9.

3. 01 Alternating Shoulder Presses R R WEEK 5 w w w w w w w w w w R R \N W R R WEEK 7 W W R R WEEK 10 W W R R WEEK 11 W W w w w w w w w w w 02 In & Out Bicep Curls R R R R R R W W R R W W R R W W 03 Two-Arm Tricep Kickbacks R R R R R R W W R R W W R R W W 04 Deep Swimmer's Presses R R R R R R W W R R W W R R W W OS Full Supination Concentration Curls R R R R R R W W R R W W R R W W 06 Chair Dips R R R R R R R R R R 07 Upright Rows R R w w w w w w w w w w w w R R w w w w w w w w w w w w R R W W R R W W R R W W 08 Static Arm Curls R R R R R R W W R R W W R R W W 09 Flip-Grip Twist Tricep Kickbacks R R R R R R W W R R W W R R W W 10 Two-Angle Shoulder Flys R R R R R R W W R R W W R R W W 11 Crouching Cohen Curls R R R R R R W W R R W W R R W W 12 Lying-Down Tricep Extensions R R R R R R W W R R W W R R W W BONUS ROUND 13 In & Out Straight-Arm Shoulder Flys R R w w w w R R w w w w R R W W R R W W R R W W 14 Congdon Curls R R R R R R W W R R W W R R W W IS Side Tri-Rises R R R R R R R R R R SHOULDERS & AROHS ...-. If using a band. Use the spaces provided for each exercise to record the number of reps performed and.. . R = REPS W = WEIGHT . indicate its color along with the number of reps performed.WORKSHEET This routine is performed during weeks 1. 9. when using dumbbells.. the weight lifted. and 11. This is a "repeat" workout. 2. so for each exercise use the top line for the first round and the bottom line for the second round.

While this workout consists of both leg and pull-up exercises. so for each exercise use the top line for the first round and the bottom line for the second round. we would like you to record the number of reps you performed for JUST THE PULL-UP EXERCISES. If using a band as a substitute for a pull-up bar. R = REPS W= WEIGHT WEEK 5 01 Reverse Grip Chin-Ups R R R R WEEK 6 R R WEEK 7 R R WEEK 10 R R WEEK 11 02 Wide Front Pull-Ups R R R R R R R R R R 03 Closed Grip Overhand Pull-Ups R R R R R R R R R R 04 Switch Grip Pull-Ups R R R R R R R R R R WEEK 5 01 Reverse Grip Chin-Ups R R R R WEEK 6 R R WEEK 7 R R WEEK 10 R R WEEK 11 02 Wide Front Pull-Ups R R R R R R R R R R 03 Closed Grip Overhand Pull-Ups R R R R R R R R R R 04 Switch Grip Pull-Ups R R W W R R W W R R W W R R W W R R W W - L E E S S . indicate its color along with your rep count. Each pull-up exercise in this workout is performed twice. BACH J . Use the spaces provided for each exercise to record the number of reps performed.WORKSHEET This routine is performed every week that is not a Recovery week.

indicate its color along with the number of reps performed.ilYli 01 Slow-Motion 3-in-t Push-Ups WEEK 5 WEEK 6 WEEK 7 WEEK 10 WEEK 11 02 In & Out Shoulder Flys R W R W R W R W R W 03 Chair Dips R R R R R 04 Flange Push-Ups R R R R R 05 Pike Presses R R R R R 06 Side Tri-Rises R R R R R 07 Floor Flys R R R R R 08 Scarecrows R W R W R W R w w R W 09 Overhead Tricep Extensions R W R W R W R R W 10 Two-Twitch Speed Push-Ups R R R R R 11 Y-Presses R W R W R W R w w R w w 12 Lying Tricep Extensions R W R w R W R R 13 Side-to-Side Push-Ups R R R R R 14 Pour Flys R W R w w R W R w w R w w 15 Side-Leaning Tricep Extensions R W R R W R R 16 One-Arm Push-Ups R R R R R 17 Weighted Circles R W R w w R W R w w R w w 18 Throw the Bomb R w R R W R R 19 Clap or Plyo Push-Ups R R R R R 20 Slo-Mo Throws R w w R w w R w w R w w R w w 21 Front-to-Back Tricep Extensions R R R R R 22 One-Arm Balance-Push-Ups R R R R R 23 Fly-Row Presses R w w R w w R w w R w w R w w 24 Dumbbell Cross-Body Blows R R R R R CHEST. 7 . 1 0 . R = REPS W= WEIGHT 'WYCYY:YYYYYYYYYYYY. If using a band. 6.WORKSHEET This routine is performed during weeks 5. SHOULDERS & TRICEPS . Use the spaces provided for each exercise to record the number of reps and the weight lifted (where applicable). and 12.

6. and 12. 7.WORKSHEET This routine is performed during weeks 5. Use the spaces provided for each exercise to record the number of reps and the weight lifted (where applicable). If using a band.10. R = REPS W = WEIGHT WEEK 5 01 Wide Front Pull-Ups /? R WEEK 6 R WEEK 7 R WEEK 10 R WEEK 11 02 Lawnmowers R w R w R w R W R W 03 Twenty-Ones R R R R R 04 One-Arm Cross-Body Curls R R R R R 05 Switch Grip Pull-Ups R R R R R 06 Elbows-Out Lawnmowers R R R R R 07 Standing Bicep Curls R R R R R 08 One-Arm Concentration Curls R w w R w w R w w R W R W 09 Corn Cob Pull-Ups R R R R W R W 10 Reverse Grip Bent-Over Rows R R R R R 11 Open Arm Curls R w w R w w R w w R W R W 12 Static Arm Curls R R R R W R W 13 Towel Pull-Ups R R R R R 14 Congdon Locomotives R w w R w w R w w R W R W 15 Crouching Cohen Curls R R R R W R W 16 One-Arm Corkscrew Curls R R R R R 17 Chin-Ups R w w R w w R w w R W R W 18 Seated Bent-Over Back Flys R R R R W R W 19 Curl-Up/Hammer Downs R R R R R 20 Hammer Curls R w w R w w R w w R W R W 21 Max Rep Pull-Ups R R R R W R W 22 Superman R R R R R 23 In-Out Hammer Curls R w w R w w R w w R W R W 24 Strip-Set Curls R R R R W R W BACH & BICEPS . indicate its color along with the number of reps performed.

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