"Wf know that many ofyou are following the P90X

program. Please review andfollow the P90X exercise

tips in this manual They will insure that the exercises
are Bodylastics friendly and even more effective.

EXERCISE 1 I

LAWNMOWER

SET UP: Stand on the elastic(s) with one foot in front. Now bend your body forward
and place your inactive hand on the the knee of your front leg. Next, hang your active arm
down and grab the elastic just below the clip.
TIP:

At the starting position, the elastic(s) should not be sagging but just starting to stretch.

MOVEMENT:

While keeping your hand relaxed, pull the elastic up, moving your hand

towards your hip

START

FINISH

HAND Pos1T10N: For this exercise do not attach handles or

ankle straps. Simply grab the band itself (as shown to the right).

P90X is owned by BEACHBODY, LLC, Third Floor, Santa Monica, CA 07901 . Bodylastics products and materials are not part of the Beach body product line and are not supported or endorsed in any way by Beach body LLC.
/

EXERCISE 2 I

HEAVY PANTS

Stand on the elastic(s) hips width apart, bend your legs, and stick out your
buttocks. While bending your body forward, hang your arms straight down to the floor and
grip the elastic(s).
TIP: At the starting position the elastic(s) should not be sagging but just starting to stretch
sET uP:

While keeping your hands relaxed pull the elastic up moving your hands
towards your hips
MOVEMENT:

START

FINISH

For this exercise do not attach handles or

ankle straps. Simply grab the band itself (as shown to the right) .
HAND Pos1T10N:

P90X is owned by BEACHBODY, LLC, Third Floor, Santa Monica, CA 07901 . Bodylastics products and materials are not part of the Beachbody product line and are not supported or endorsed in any way by Beachbody LLC.

EXERCISE 3

BACK FLY

Stand on the elastic(s) hips width apart, bend your legs, and stick out your
buttocks. While bending your body forward , hang your arms straight down to the floor and
grip the elastic(s).
SET UP:

TIP:

At the starting position the elastic(s) should not be sagging but just starting to stretch

MOVEMENT:

While keeping your hands relaxed pull the elastic up moving your elbows

out and up

---- ~-

START

FINISH

For this exercise do not attach handles or

ankle straps. Simply grab the band itself (as shown to the right) .
HAND posIT10N:

P90X is owned by BEACHBODY, LLC, Third Floor, Santa Monica, CA 07901. Bodylastics products and materials are not part of the Beachbody product line and are not supported or endorsed in any way by Beach body LLC.

EXERCISE 4

X-SQUAT

EQUIPMENT sET UP: To perform this exercise you will need

to give your elastics a little more length. To do this, simply attach
your ankle straps to the handles. Please follow the example as
shown on the right.

Clip a handle/anklestrap combination to each end of

the elastic. Now stand on the middle of the elastic(s) with your
feet touching together. Grab a handle in each hand, stand up
straight. Next, switch the handles between your hands, so that the
elastic(s) are now crossed at the bottom. Now spread your feet so
that they are hips width apart. Stick out your buttocks and squat down with your knees
tracking over your toes and your arms out to the side.
sET UP:

In one fluid motion stand up against the resistance and straighten your
arms out to the side so that your body makes a shape like an "X':
MOVEMENT:

STEP 1

STEP 2

STEP4

STEP3

STEP 5

P90X is owned by BEACH BODY, LLC, Th ird Floor, Santa Monica, CA 07901. Bodylastics products and materials are not part of the Beachbody product line and are not supported or endorsed in any way by Beachbody LLC.