P90X2 Worksheets PDF

WORKSHEET X2 CORE
DATE / WEEK
Warm-Up
01 Sphinx Plank Crunch
RT
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RT
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LT
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LT
LT
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LT
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RT
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05 Roller Boat
06 3 Speed Med Ball Push-Up
07 One Leg Lateral Leap Squat
RT______________ Sec
RT______________ Sec
RT______________ Sec
RT______________ Sec
RT______________ Sec
02 Warrior 3 Cross Crunch
03 Single Leg Walk Out to Sphinx
04 Half Angel
08 Core Circle
09 Holmsen Screamer Lunge

10 Med Ball Dreya Roll
LT______________ Sec
LT______________ Sec
LT______________ Sec
LT______________ Sec
LT______________ Sec
RT
RT
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RT
RT
LT
LT
LT
LT
LT
R_________W
R_________W
R_________W
R_________W
R_________W
RT
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RT
RT
RT
LT
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LT
LT
12 Banana Ball Switch Crunch
13 3-Point Squat Press with Med Ball
14 Slo-Mo Balance Climber (Alternating Legs)
15 X2 Diver
RT
RT
RT
RT
RT
LT
LT
LT
LT
LT
11 Plank Burpee on Stability Ball
16 Ryan Sphinx Twist Crunch

17 One Leg Med Ball Burpee
(Alternate Every 3 Reps)
CoolDown
R = reps W = weight RT = right LT = left Sec = time
Use these recommended items with P90X2. To order, visit Beachbody.com.
Medicine Balls
Foam Roller
P90X Peak
Health Formula
Premium
Stability Ball
P90X Results
and Recovery
Formula
Tony Hortons
PowerStands
P90X
Peak Performance
Protein Bars
Shakeology
P90X Chin-Up Bar
Equipment Required
Premium Stability Ball (or Towel and Sturdy Chair)
Foam Roller (or Bands) Weights (or Bands) Mat*
1 Medicine Ball* Worksheet and Pen Water and Towel
PowerStands is a registered trademark of Tony Horton.
*Optional
Post-Workout Nutrition
Get better results and recover faster! Within 1 hour after exercise, drink
12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula.
Need more P90X2 worksheets? Go to P90X2Worksheets.com.
2011 Beachbody, LLC. All rights reserved.
WOR KSHEET X2 TOTAL BODY

DATE / WEEK
ROUND 1
Warm-Up
01 1-Arm Chest Press
02 4-Position Pull-Up
03 Push-Up Side Arm Balance
04 Switch Lunge Press
05 Warrior 3 Kickback
06 Warrior 3 Curl
RT
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LT
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LT
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LT
LT
Water Break
08 Boing Push-Up
09 Crunchy Lever Pull-Up
10 Mule Kick Burpee
11 Swimmers Curl Press in Chair
RT
RT
RT
RT
RT
LT
LT
LT
LT
LT
RT
RT
RT
RT
RT
LT
LT
LT
LT
LT
12 Balance Kickback on Stability Ball

13 Rocket Launcher Preacher Curl
ROUND 2
Water Break
15 1-Arm Chest Press
16 4-Position Pull-Up
RT
RT
RT
RT
RT
LT
LT
LT
LT
LT
RT
RT
RT
RT
RT
LT
LT
LT
LT
LT
RT
RT
RT
RT
RT
LT
LT
LT
LT
LT
18 Switch Lunge Press
19 Warrior 3 Kickback
20 Warrior 3 Curl
Water Break
22 Boing Push-Up
23 Crunchy Lever Pull-Up
24 Mule Kick Burpee
25 Swimmers Curl Press in Chair
RT
RT
RT
RT
RT
LT
LT
LT
LT
LT
26 Balance Kickback on Stability Ball

27 Rocket Launcher Preacher Curl
Cool-Down
Equipment Required
Stability Ball (or Towel and Sturdy Chair) Foam Roller (or Towel)
Weights (or Bands) P90X Chin-Up Bar (or Bands with Door Attachment)
Chin-Up Max (or Sturdy Chair)* 2 Medicine Balls*
Worksheet and Pen Water and Towel
*Optional
R= reps W= weight
RT= right LT= left
WOR KSHEET X2 BALANCE + P OW ER

DATE / WEEK
Warm-Up
01 Sphinx to Plank Plyo Bounce
02 1-Leg Plyo Squat Reach
03 Russian Twist
04 Sphinx to Plank Roll Up
05 4-Direction 1-Leg Squat Hop
06 Forearm Alt Side Plank
LT
LT
LT
LT
LT
RT
RT
RT
RT
RT
LT
LT
LT
LT
LT
RT
RT
RT
RT
RT
Water Break
08 Decline Sphinx Plank Press
09 Weighted Katherine
10 Plank X Crunch
11 Renegade Row Lolasana
12 Glute Bridge Roll Out
13 Over/Under Boat
Water Break
15 Warrior Row Press
16 Split Lunge
17 Crawly Crab Press

18 Lateral Plyo Push-Up
19 Lunge Kneel Knee Raise
20 X Plank Spider Twist
LT________W
LT________W
LT________W
LT________W
LT________W
RT________W
RT________W
RT________W
RT________W
RT________W
LT
LT
LT
LT
LT
RT
RT
RT
RT
RT
LT________W
LT________W
LT________W
LT________W
LT________W
RT________W
RT________W
RT________W
RT________W
RT________W
LT________W
LT________W
LT________W
LT________W
LT________W
RT________W
RT________W
RT________W
RT________W
RT________W
Water Break
22 Dumbbell Row to Side Plank
(Alternating Sides Each Rep)
23 Dumbbell Super Burpee

24 Plank Ball Crunch
LT________W
LT________W
LT________W
LT________W
LT________W
RT________W
RT________W
RT________W
RT________W
RT________W
LT________W
LT________W
LT________W
LT________W
LT________W
RT________W
RT________W
RT________W
RT________W
RT________W
Cool-Down
Equipment Required
Stability Ball (or Towel and Sturdy Chair) Foam Roller (or Towel)
Weights (or Bands) 1 Medicine Ball* PowerStands*
Mat* Worksheet and Pen Water and Towel
R = reps W = weight RT = right LT = left
*Optional
WORKSHEET CHEST + BACK + BAL A N C E

DATE / WEEK
Warm-Up
01 Pull-Up X
02 Plyo Stability Ball Push-Up
03 Core Crunch Chin-Up
05 Lever
06 4-Ball Push-Up
a. Chin-Up
a. Chin-Up
a. Chin-Up
a. Chin-Up
a. Chin-Up
b. Pull-Up
b. Pull-Up
b. Pull-Up
b. Pull-Up
b. Pull-Up
08 The Impossible/Possible
09 L Pull-Up
10 3-Ball Plyo Push-Up (Switch Left to Right)
07 Chin Pull
Water Break
12 Vaulter Pull-Up (Switch Grip Every 2 Reps)
13 Elevated Stability Ball Push-Up
14 In & Out (1 Rep Wide Grip, 1 Rep Narrow Grip)
15 Swimmers Push-Up
a. Wide Hand Grip
a. Wide Hand Grip
a. Wide Hand Grip
a. Wide Hand Grip
a. Wide Hand Grip
b. Palm to Palm Grip
c. Overhand Close Pull-Up
d. Chin-Up
d. Chin-Up
d. Chin-Up
d. Chin-Up
d. Chin-Up
17 Double Wide Push-Up
18 Double Wide Pull-Up
19 Chattarocker
20 Towel Pull-Up
21 Med Ball Plyo Push-Up
16 4-Grip Pull-Up
CoolDown
Equipment Required
Stability Ball (or Towel and Sturdy Chair) Foam Roller*
Plyo Box (or Sturdy Chair)* 4 Medicine Balls* PowerStands*
P90X Chin-Up Bar (or Door Attachment with Bands) Mat*
Chin-Up Max (or Sturdy Chair)* 2 Hand Towels
Worksheet and Pen Water and Towel
*Optional
R = reps W = weight
WOR KSHEET X2 SHOU LDERS + A RMS

DATE / WEEK
ROUND 1
Warm-Up
01 Balance Curl
02 Arnold Press (Alternate Arms)
03 Overhead Tricep Pull
04 Six Direction Shoulder Fly
05 Crazy Eight (Alternate Arms

and Feet Every 8 Reps)
06 Y-T Fly
07 Rocket Launcher Tricep Kickback
ROUND 2
Water Break
09 Balance Curl

14 Y-T Fly
ROUND 3
Water Break
17 Balance Curl

22 Y-T Fly
Water Break
CoolDown
R = reps W = weight
P90X Peak
Health Formula
P90X Results
and Recovery
Formula
P90X
Peak Performance
Protein Bars
Shakeology
P90X Chin-Up Bar
Equipment Required
Weights (or Bands) Plyo Box (or Sturdy Chair)
PowerStands* Worksheet and Pen Water and Towel
*Optional
WORKSHEET X2 BASE + BACK

DATE / WEEK
ROUND 1
Warm-Up
01 No Kip Pull-Up
02 Plyo Frog Squat
03 Wide Leg Close Grip Chin-Up
04 Chair Jump
05 Chin Pull
Water Break
07 Plyo Lunge Press
08 V Pull-Up
09 Surfer Spin
10 Kippy Cross Fugly Pull
11 Jack-in-the-Box Knee Tuck
ROUND 2
Water Break
13 No Kip Pull-Up
14 Plyo Frog Squat
15 Wide Leg Close Grip Chin-Up
16 Chair Jump
17 Chin Pull
Water Break
19 Plyo Lunge Press
20 V Pull-Up
21 Surfer Spin
22 Kippy Cross Fugly Pull
23 Jack-in-the-Box Knee Tuck
Cool-Down
R = reps W = weight
Foam Roller
Medicine Balls
P90X Peak
Health Formula
Premium
Stability Ball
P90X Results
and Recovery
Formula
Tony Hortons
PowerStands
P90X
Peak Performance
Protein Bars
Shakeology
P90X Chin-Up Bar
Equipment Required
Weights* P90X Chin-Up Bar (or Bands with Door Attachment)
Chin-Up Max (or Sturdy Chair)* Worksheet and Pen
Water and Towel
*Optional
WOR KSHEET
X2 CHEST + SHOU L D ERS

+ TR IS
DATE / WEEK
ROUND 1
Warm-Up
01 Chattarocker Push-Up
02 Strip Press 1
03 Strip Press 2
04 Strip Press 3
05 Tricep Extension on Stability Ball
06 3-Ball Extravaganza
07 Callahan Press (Left Leg)
08 Iron Man Kickback
10 X2 Circle Fly
11 3-Ball Dip
ROUND 2
Water Break
13 Chattarocker Push-Up
14 Strip Press 1
15 Strip Press 2
16 Strip Press 3
17 Tricep Extension on Stability Ball
18 3-Ball Extravaganza
19 Callahan Press (Right Leg)
20 Iron Man Kickback
22 X2 Circle Fly
23 3-Ball Dip
CoolDown
R = reps W = weight
Medicine Balls
Foam Roller
P90X Peak
Health Formula
Premium
Stability Ball
P90X Results
and Recovery
Formula
Tony Hortons
PowerStands
P90X
Peak Performance
Protein Bars
Shakeology
P90X Chin-Up Bar
Equipment Required
Stability Ball (or Towel and Sturdy Chair) Foam Roller* Mat*
Weights (or Bands) 4 Medicine Balls* (or 2 Towels) PowerStands*
Plyo Box (or Sturdy Chair) Worksheet and Pen Water and Towel
*Optional
WOR KSHEET V SCU LP T

DATE / WEEK
Warm-Up
01 Around the World Pull-Up
02 Alt Hammer Curl
R_________W
R_________W
R_________W_________
R_________W
R_________W
03 Med Ball Renegade Row
R_________W
R_________W
R_________W
R_________W
R_________W
04 Band Bicep Curl
R_________BC
R_________BC
R_________BC
R_________BC
R_________BC
05 Pull-Up X
06 Med Ball Renegade Curl
R_________W
R_________W
R_________W
R_________W
R_________W
07 Wide Leg Row Twist
R_________BC
R_________BC
R_________BC
R_________BC
R_________BC
08 Balance Dumbbell Curl
R_________W
R_________W
R_________W
R_________W
R_________W
09 Switch Grip Pull-Up
10 Roman Band Curl
R_________BC
R_________BC
R_________BC
R_________BC
R_________BC
a. 7 Low Pull-Up
a. 7 Low Pull-Up
a. 7 Low Pull-Up
a. 7 Low Pull-Up
a. 7 Low Pull-Up
b. 7 High Pull-Up
b. 7 High Pull-Up
b. 7 High Pull-Up
b. 7 High Pull-Up
b. 7 High Pull-Up
c. 7 Full-Range Pull-Up
11 21 Pull-Up
Water Break
13 Entmans Chin-Up
14 Ball Preacher
R_________W
R_________W
R_________W
R_________W
R_________W
15 Stability Ball Lawnmower
R_________W
R_________W
R_________W
R_________W
R_________W
16 Renegade Roman Curl
R_________W
R_________W
R_________W
R_________W
R_________W
17 Zip Kip Pull-Up
18 High-Rep Balance Curl (Switch Legs at 15 Reps)
R_________W
R_________W
R_________W
R_________W
R_________W
19 Straight Arm Pullover
R_________W
R_________W
R_________W
R_________W
R_________W
20 Renegade Hammer Curl (Alternating Arms)
R_________W
R_________W
R_________W
R_________W
R_________W
21 Zip Kip Chin-Up
22 Close Body Curl
R_________W
R_________W
R_________W
R_________W
R_________W
23 Cross Fugly Pull-Up
CoolDown
R = reps W = weight BC = band color
P90X
Peak Performance
Protein Bars
P90X Results
and Recovery
Formula
Equipment Required
Premium Stability Ball (or Towel and Sturdy Chair) Foam Roller*
Weights and Bands (or Bands) Plyo Box* (or Towel and Sturdy Chair)
P90X Chin-Up Bar (or Bands with Door Attachment) Water and Towel
1 Medicine Ball* Chin-Up Max* (or Sturdy Chair) Worksheet and Pen
*Optional
P90X Peak
Health Formula
Shakeology

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P90X2 Worksheets PDF

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WORKSHEET X2 CORE

06 3 Speed Med Ball Push-Up

07 One Leg Lateral Leap Squat

02 Warrior 3 Cross Crunch

03 Single Leg Walk Out to Sphinx

09 Holmsen Screamer Lunge

12 Banana Ball Switch Crunch

13 3-Point Squat Press with Med Ball

14 Slo-Mo Balance Climber (Alternating Legs)

11 Plank Burpee on Stability Ball

16 Ryan Sphinx Twist Crunch

R = reps W = weight RT = right LT = left Sec = time

Use these recommended items with P90X2. To order, visit Beachbody.com.

P90X Chin-Up Bar

WOR KSHEET X2 TOTAL BODY

09 Crunchy Lever Pull-Up

10 Mule Kick Burpee

11 Swimmers Curl Press in Chair

12 Balance Kickback on Stability Ball

17 Push-Up Side Arm Balance

18 Switch Lunge Press

23 Crunchy Lever Pull-Up

24 Mule Kick Burpee

25 Swimmers Curl Press in Chair

26 Balance Kickback on Stability Ball

RT= right LT= left

WOR KSHEET X2 BALANCE + P OW ER

02 1-Leg Plyo Squat Reach

04 Sphinx to Plank Roll Up

05 4-Direction 1-Leg Squat Hop

06 Forearm Alt Side Plank

11 Renegade Row Lolasana

12 Glute Bridge Roll Out

17 Crawly Crab Press

23 Dumbbell Super Burpee

R = reps W = weight RT = right LT = left

PowerStands is a registered trademark of Tony Horton.

2011 Beachbody, LLC. All rights reserved.

WORKSHEET CHEST + BACK + BAL A N C E

02 Plyo Stability Ball Push-Up

03 Core Crunch Chin-Up

04 Push-Up Side Arm Balance

10 3-Ball Plyo Push-Up (Switch Left to Right)

13 Elevated Stability Ball Push-Up

14 In & Out (1 Rep Wide Grip, 1 Rep Narrow Grip)

a. Wide Hand Grip

a. Wide Hand Grip

a. Wide Hand Grip

a. Wide Hand Grip

a. Wide Hand Grip

b. Palm to Palm Grip

b. Palm to Palm Grip

b. Palm to Palm Grip

b. Palm to Palm Grip

b. Palm to Palm Grip

c. Overhand Close Pull-Up

c. Overhand Close Pull-Up

c. Overhand Close Pull-Up

c. Overhand Close Pull-Up

c. Overhand Close Pull-Up

17 Double Wide Push-Up

18 Double Wide Pull-Up

21 Med Ball Plyo Push-Up

05 Crazy Eight (Alternate Arms

13 Crazy Eight (Alternate Arms

21 Crazy Eight (Alternate Arms

17 Zip Kip Pull-Up

18 High-Rep Balance Curl (Switch Legs at 15 Reps)