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P90X Fitness Guide PDF
P90X Fitness Guide PDF
seeFieure
2
I , A d a p t i o na n d M a s t e r yp h a s e 4-Recoveryphase'
2 R e c o v e r yp h a s e * s - A d a p t i o na n d M a s t e r yp h a s e
3 - A d a p t i o na n d M a s t e r yp h e s e 6 - R e c o v e r py h a s e *
'Attows muscGsto recoverto peak strenglh,so yo! re readytor the iite.sity of lhe next adaplivePhas€
W i t h P 9 0 Xy o u w i t t :
f o r m u s c t et o n e a n d g r o w t h ' *
-Use resistance
-Execute isometricand dynamicbodyweightexercisesfor strength and power
-Perform yoga,martiatarts, gymnastics,
and Pitatesmovesfor coordination,
b a t a n c ef.L e x i b i t i t yc ,o r es t a b i t i z a t i o na,n d c a r d i o v a s c u Leafrfi c i e n c y
- B u r n f a t a n d e x p o s ey o u r 6 - p a c k
By presenting
s o m a n yc o m p l e xa n d c h a l t e n g i n m
g o v e m e n t sP, 9 0 Xf o r c e s
adapt,ensuringnew musctegrowthand strength9ains.
you to continuatLy
\-
6qolr'iTH P L A T E A UP L A T E A UP L A T E A UP L A T E A UP L A T E A UP L A T E A UP L A ] E A UP L A T E A UP L A T E A UP L A I E A UP L A T E A UP L A T E A U
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tr GROWTH
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fl A DA PTIVE
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E4 CROWTH
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il BECOVERY
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ADAPTIVE
ACCELERATE
PT] R O G R E S S
* * W h e nw e s a yg r o w t h ,w e a r e N 0 T t a t k i n ga b o u tb u ( k .W e r e t a t k i n ga b o u ts t a m a n a n d s t r e n g t h .
However,afyour top priority is to add some size to your physique,you can certaintyachievethat with P90Xas weLl.
-- -{.
I
- B I C E P ST h e b i c e pc o m p r i s e s4 0 %o f t h e u p p e ra r m T h e m a i nf u n c t i o no f t h e b i c e p
i 9 t o m o v e t h e f o r e a r m t o w a r d st h e s h o u t d e rl e L b o wf t e x i o n l T h e s e c o n d a r y I
f u n c t i o no t t h e b i c e pi s t o r o t a t et h e w r i s t
ARMS I
-TRICEPS T h e t r i c e p sm u s c t ei s c o m p r i s e do f t h r e es e p a r a t eh e a d s T o g e t h e trh e y I
m a k e u p 6 0 % o f t h e u P P e r - a r mm u s c t em a s s .T h e m a i n f u n c t i o no f t h e t r i c e p si 5
to straightenthe arm and bring it down toward the body. I
I
- L A T S { t a t i s s i m u sd o r s i l a r e t h e t a r g e m u s c t e so n e i t h e r s i d e o f ; h e b a c k T h e i r
p r i m a r y f u n c t i o ni 5 t o p u t t t h e a r m d o w n t o w a r d st h e p e t v i s W h e n t h e a r m i s
I
s t a b t e ,t h e l a t s a c t t o t i f t t h e b o d y u p t o w a r d st h e s h o u t d e r sT h e L a t sa t s o h e t p I
s t a b i t i z et h e t o r s o d u r a n gm a n y p r e s s l n gm o v e m e n t s .
_BACK I
- T R A P Sl t r a p e z i u s a l r e l o n g , t r a p e z o i d - s h a P emdu s c t e st h a t r u n d o w n t h e u p p e r
p o r t i o no f t h e s p i n e .E r i n g i n gt h e s h o u t d e rb t a d e st o g e t h e r p
, u t t i n gt h e s h o u t d e r I
btadesdown,and shruggingthe shoutdersup are the main functionsof thesemuscles T
I
- P E C S l p e c t o r a t sT) h e s em u s c t e sa t t a c hn e a r t h e s h o u t d e rj o i n t a n d o r i g i n a t eo n
the breastbone i n t h e c e n t e ro f t h e c h e s t .T h e f i b e r so f t h e s em u s c l e sr u n a c r o s s t
CHEST
t h e e n t i r ec h e s t r e g i o n .T h e p e c ss e r v et o b r i n g t h e a r m a c r o s st h e c h e s ta n d t o
m o v ei t f o r w a r di n t h e s h o u t d e rs o c k e t .
t
I
- -<0
- C A L V E ST h e c a L fm u s c t eo r i g i n a t e sb e h i n dt h e k n e e a n d a t t a c h e st o t h e h e e tw i t h
t h e A c h i t l e st e n d o n .l t s p r i m a r yf u n c t i o ni s t o r a i s et h e h e e Lo f f t h e g r o u n d .
- G L U T E SI g t u t e u sm a x i m u s lT h e s em u s c l e so r i g i n a t ea t o n gt h e p e L v i cb o n e a n d
a t t a c ht o t h e b a c k o f t h e u p p e rt e 9 . E x t e n d i n g
t h e h i p i s t h e i r p r i m a r yf u n c t i o n .
LEGS_
- H A M S T R I N GTSh e s em u s c t e so r i g i n a t ej u s t u n d e r n e a t ht h e g t u t e s .T h e i r p r i m a r y
F functionis to bring the heet towardsthe buttocksand to movethe [e9 to the rear.
l - o U A D S l q u a d r i c e p sLl o c a t e do n t h e a n t e r i o ro f t h e t h i 9 h , t h e m a i h f u n c t i o no f
t h e s ep o w e r f u m
l u s c L eiss t o s u p p o r t h e u p p e rb o d yd u r i n ga s q u a t t i n gm o v e m e n t .
A B S l a b d o m i n am
t u s c t e s lT h i s m u s c l eg r o u pc o n s i s t so f :
T h e r e c t u sa b d o m i n u sl t h e v i s i b L ep o r t i o no f t h e a b s l ,w h i c h b r i n g st h e
r i b c a g et o w a r dt h e p e t v i s .
- T h e o b t i q u e sl m ! s c t e sa t t h e w a i s t ) w
, h i c hr o t a t et h e t o r s oa n d s t a b i t i z e
theabdomen. STOMACH
- T h e t r a n s v e r s ea b d o m i n u sl m u s c t e t h a t s u p p o r t st h e s p i n e l , w h i c h
s t abi L a z etsh e t or so .
T--------t||: Illf l N\\\z//
-r--llll I Aa/-?z\-\
P 9 O XP R E P
things to do b e l o r e y o u s t a r t t h e p t o g t a m
srepr_Watchthe Howto B ng ltrtideo.
slep2-Recordyour measurementsand take 'before photos,
T
Use Beachbodys body fat tester to record your current body
fat measurements. To get the most accurate readings,
B o D YF A T% P r i o rt o D a Y1 Atter Day 90
W A I S T P r i o r t o D a y1 After Day 90
H I P S P r i o r t o D a y1 Atter Day90
R I G H TT H I G H P r i o rt o D a y1 After Day 90 _ l m e a s u r e da t m i d p o i n t l
''
L E F T A R M P r i o r t o D a y1 After Day90 I t l e x e d ,m e a s u r e da t p e a k o f b i c e p l
The more you show, the more you'tt know. Wear a swimsuit, underwear, or
something comparabte50 you can see where you need the work, and where you're
making progress. Don't be afraid to show
"BEF0RE" AND "AFTER" PH0T0S s o m es k i n .r h e s ep h o t o sa r e s r e a t
motivators.Be sure to take your first geriesof photosprior to day 1, fottowing
thesesimpteguidetines,
----------------
Usea plain backgroundif possibte.
'
V Takea few front shotslhandson hips,"bicepsttex muscteposel,a tew sideshots
lhandsat sidesl,anda few backshotslhandson hips, bicepsftex" muscleposel.
V Dont suckit in or pushit oul, Youwanta true rettectionof yourbody'sappearance.
Thisis not just a "before'photo,it's a goodbyephoto.The P90Xtrain is aboutto teave
the station,andthat bodyis goin9to teavesometuggagebehind. WhooWhooo!"
'g
Repeatthis processalter Phase1, after Phase2, andafter Phase3 to chartyour
visuatprogress.
V Ptaceyour photosin the pagesprovidedat the endot this book.
Beforestartlng an extremefitness program tike PtoX, it's important to know where you stand and if your
currentfitnesslevells adequate, Providingan honestassessment ot yourabilitiesandyour mindsetwitt
atlow you to take advantageof your strengthsand overcomeyour weaknesses.
we ask that you havecomptetedthe equivatentof Power90'or Stim In 6' beforeyou begin.But iiyou're
unfamitiarwith these programs,we've set some guidetinesfor you lo lollow. lf you can't
TAKE TH E FIT TEST do what ts t'tstedbetow,you'1 see beler resuttsby doing anoiherexerciseprogram
beforeyou take on P90X.So if you can't finish the Fit Test,do Power90, You'tl,get great results, and
. then be ableto comebackandcrushP90x.
WHATYOUWILL NEED
TOTAKETHE FIT TEST
-Heart rate monitor -Chln-up bar lsecuretyin3tettedl
-Body fat tester or ca[iper -Tlmer lstopwetchor wstchwlthsecond
handl
-Taoe measure -ToweI
-Scate -Water
-Partner to help record data (optlonatl -Your "Bringlt- gameface
;
F
F
F start with the heart date
P Y o ul L w a n t t o m o n i t o r y o u r m o r n i n g r e s t i n g h e a r t r a t e
P
t h r o u g h o u t h i s p r o g r a m .T h i s i s a g o o di n d i c a t o ro f y o u r o v e r a t [
cardiovascutarfitness. Take your resting heart
F r a t e a s s o o n a s y o u w a k e u p I B E F 0 R EG E T T I N G TAKE
0 U T 0 F B E D ) .o v e r t h e c o u r s eo f t h e p r o g r a m ,y o u r r e s t i n gh e a r t
THE FIT TEST
F rate should drop. lf it goes up a few days in a row, you are either
tP o v e r t r a i n i n go r g e t t i n gs i c k .
P
t
F
t Put on your heart rate monitor. Be sure it is secure and
It H O WT O T A K EY O U RR E S T I N GH E A R TR A T E
working correctly before beginning.Try to be as retaxed as
possibte when taking this
r e a d i n g .R e m a i n c a t m a n d q u i e t
I
\ H e a rrta t eA f t e rD A Y 9 0
R e c o r dt h e n u m b e ro f p u t l - u p sy o u c a n d o h e r e .
.. eriorto DAY 1
. . A f t e rD A Y 9 0
l l f y o u r e o n t ya b t et o d o 1 / 1 , 1 / 2 ,o r 3 / / . o f a p u t t - u p ,9 o a h e a da n d r e c o r di t . l
R e s t 1 m i n u t eb e f o r eo o i n oo n t o t h e n e x t e x e r c i s e .
ArterDAY 90
T h e nt o w e ra r m , t a k e J U S T0 N E S T E Pb a c ka n d p r o c e e dt o j u m p s t r a i g h t
up. trying to touch highest point on watt lno gathering up a head of
s t e a mp r i o r t o y o u r j u m p - t h i n k " j u m p b a l . tl . R e c o r dt h a t h e i g h th e r e .
P r i o tro D A Y 1
.. AfterDAY 90
. . A f t e rD A Y 9 0
R e s t4 m i n u t e sb e f o r eg o i n go n t o t h e n e x te r e r c i s e .
I
T P u t d o w n s o m e t h i n gs o f t ,a b o u t2 o r 3 i n c h e sh i g h ( p i t t o wo r c u s h i o n lt' o m a k e
t i t h c h e s to n e a c hr e p . B e s u r e t o k e e pb o d y
contacw
t s t r a i g h tw i t h h a n d sa t n o r m a t p u s h - u pw i d t h .
3_PUSH-UPS
m a x i m u m n um b e r o f
I R e c o r dn u m b e ro f p u s h - u p sp e r f o r m e dt o f a i t u r eh e r e .
push-uPs to failure
,
P r i o tro D A Y 1
I
rrter DAY 9 0
I
P 9 0 XM i n i m u m -S h o u t db e a b t e t o d o a t l e a s t 1 5 i f m a L e ,3 i f f e m a t e
T l o r 1 5 p u s h - u P so f f Y o u rk n e e s l .
I
R e s t4 m i n u t e sb e f o r eg o i n go n t o t h e n e x t e x e r c i s e .
t
I
t
t You witt need a ruler or tape measure for this test. Sit on fLoorwith legs extended
I directtyin front of you. Bend forward at waist and extend arms over tegs
towards toes. Oon't bend knees See how ctose you can get fingertips to
4 T O ET O U C H
flexibil ity test
I toes. lf not abte to reach, measure the distance from fingertips to toes lf abte to
extend fingers beyond toes, measure how much turther fingers reach beyondtoes
I D o n o t s t r a i no r f o r c et h i s
I R e c o r dd i s t a n c ei n i n c h e so f f i n g e r st o t o e s h e r e .
I P r i o tro D A Y 1
nter DAY 90
P 9 0 XM i n i m u m -S h o u t d b e a b t e t o r e a c h a t t e a s t 6
i n c h e sf r o m Y o u rt o e s ,o r a - 6 .
What does "to failurc" meanT lJsually'tn exercise it's your mind that
stopsyou frcm progrcssing Physicalty"to failurc" is when your body
stops you by not being able to go any further
TO FAILURE? without causing iniurY.
it's in your mind
p o s i t i o nl q u a d s
P t a c e b a c k f t a t a q a i n s tw a t t a n d L o w e ry o u r b o d y i n t o a s e a t e dc h a i r
p a r a t t e t o t h e f t o o r .f e e t d i r e c t t yb e t o wk n e e s it h i n k 0 - d e g r e ea n g t e
9
5_WALL SOUAT h e r e l .S t a r t t i m e r a s s o o n a s y o u g e t i n t o t h e c h a i r p o s i t i o n B r e a t h e
i s o la t i n g q u a d / l e g s t t e n g t h throughthediscomfortandhanginthereuntiIyoucan.tholdyoursetfupanytongerlto
" s c o o t w i t h s h o u t d e r sY o uc a n s t i d ed o w n
f a i t u r e l .B e s u r e N O Tt o P t a c eh a n d so n w a t [ o r
s l o w t ya s y o u g e t t i r e d ,b u t o n c ey o u r b u t t t o u c h e st h e t t o o r ,t i m e s u p
R e c o r de x a c tt i m e a b t et o h o l d w a t [ s q u a th e r e '
minutes s e c on d g
A t t e rD A Y 9 0 minutes seconds
P 9 0 XM i n i m u m -S h o u L db e a b t et o h o t dw a l l s q u a t
f o r a t l e a s t1 m a n u t e
R e s t4 m i n u t e sb e f o r eg o i n go h t o t h e n e x t e x e r c i s e '
more
Choiceof weight i5 important for this exercise A heavier weight will be
front-facing cu rls e l t e c t i v ei n h e t p i n gy o u d e t e r m i n ey o u r r e s u t tson
6 B I C E PC U R L S d a y 9 0 - t h i n k o f t h e w e i g h ta t w h i c hy o u w i t t m a x o u t
a t 1 O - ' t 5r e p s .M e n s h o u t du s e a m i n i m u mo f 2 0 t b s a n d w o m e n
s h o u l du s e a IF
m i n i m u mo f I l b s .
I
Extend arms straight down in front of body Be sure that arms are
extended between each curt. Usjng both arms at the same time' perform
lulty
as
E
m a n y c u r t s a s y o u c a n u n t i t f a i t u r e .D o n t r o c k o r c h e a t ,a n d n o b r e a k s
tonger F
than 1 secondbetween reps.
t=
Recordnumber of curls comptetedan weight used here'
IF
rF
numDer e
P 9 0 XM i n i m u m -S h o u t db e a b t et o d o a t t e a s t1 Oc u r t sw i t h 2 0 l b s i f m a t e '
e
at teast 10 curts with 8 tbs. if femate' il
R e s t3 m i n u t e sb e t o r eg o i n go n t o t h e n e x t e x e r c i s e '
IP
I
! S t a r t i n gp o s i t i o n :S e a t e dw i t h h a n d so n t h e
I f t o o r a t y o u r s i d e s .k n e e s b e n t w i t h f e e t o n 7_ | N & O U T S
t h e f t o o r .R a i s ef e e t o f f t h e g r o u n da n d b r i n g k n e e s i n t o w a r d sy o u r c h e s t .
t t h e a b t es t S t r a i g h t e nl e g s b a c ko u t a n d r e p e a tm o v e m e n w
t i t h o u tt o u c h i n gf l o o r .
t R e c o r dn u m b e ro f i n & o u t s p e r f o r m e dh e r e .
! .. Priorto DAY 1
T A r t e rD A Y 9 0
t
t P 9 0 XM i n i m u m _S h o u t db e a b t et o d o a t t e a s t2 5 -
I R e s t4 m i n u t e sb e f o r e9 o i n 9o n t o t h e n e x t e x e r c i s e .
I
t
P e r f o r mj u m p i n gj a c k s n o n s t o pf o r 2 m i n u t e sa t a q u i c k a n d s t e a d yp a c e .
, o a s f a s t a s y o u c a n t o m a x i m i z ey o u r h e a r t
D u r i n gt h e f i n a l 3 0 s e c o n d s g
rate. When you finish, be preparedto
8 H E A R TR A T EM A X I M I Z E R measure your heart rate over a span
o f 4 m i n u t e s .S h o u t db e a b t et o f i n i s ht h e t e s t s t a n d i n qa n d a b l e t o b r e a t h e
P r i o tr o D A Y 1
ntterDAY 9 0
Heartrate alter'l-minuterest
P r i o rt o D A Y 1
nter DAY 90
.. eriorto DAY 1
.. nrterDAY 90
Priorto DAY 1
. atterDAY 90
Priorto DAY 1
.. rtter DAY 90
Good news...
l f y o u c a n t i n i s h t h e 2 m i n u t e so f j u m p i n gj a c k s ,
you are ready for P90X!
E N O U G HL E A R N I N G .
Just remember,when you're finished turning your body into that of a perfect physicat
specrmen,there are a few important things you sti . need to do. The lirst of which is
to take your...
T I M E T O S T A R Tx ' t NG!
'After"
Photos:Withyourawesome,
jaw-dropping
hew physique,
you,ttprobably
want
to giveit the maximumexposureit deserves. So asidetrom attachingyour photosto
the pagesat the endof this book,we atsosuggestthatyoupostthemon the geachbody
MessageBoards.Anyothertypeof setf-promotion,
suchas a fult_page
photograph
in
yourtocatnewspaper,
is up to you.
'After"
EodyMeasurements: Onceyou'redonewith the camera,it s time to get back
out the tape measureand take those after, body measurements. Recorda . the
dramaticresuLtsin the 'After Day90 blanksat the beginningof this section.
FinatFitTest:Tomostaccuratety
determine
the progressmadein yourstrength,power.
coordination,
ftexibitity,
andcardioendurance, be sureto performthis test underthe
sameconditionsandtimel,ineas the Fit Testyoutookpriorto day1. Recordyour.After
Day90" resuttsin the btanksprovided
in this section.
see you in 90 days
Submit your story and photos via e-mait to: Successsto es@beachbody,com
- 0r sendthemwith optionalvideoto:
Beachbody.comSucce5s For a more com plete
Stories
8383WitshireBtvd.,Suite1050 dascription of how to be
BeverLy
Hltl.s,CA90211 recognized as a Beachbody
Success Story, go to
Beach body,com an d cl ick
on the Success Stories link-
The tottowingsection containsa comPleteand detaitedtisting of at[ the workouts in this program. You
do not have to read this section to perform any of the P90Xroutines.Youwitt, however,be asked to
record importanl data lrep counts and weight amountsl on worksheets
W O R K O UG
TU I D E that aoDearat the end of each P90x resistanceworko!t. You'[tfind that
recordingthis information is easy and extremetyhelplut towards charting your titness progress.
This depends totally on you and you individual goals. P90X is vetsatile lt
witl improve the overall condition of anyone, but you can choose to tailor
this program to gain mass, lean
H O WM A N Y R E P SS H O U L DI D O ? out, or maximize Your strength.
It's all a matter of setting you tarcet number of reps, which will determine
how much weight you use. Herc's a quick rundown on what it means to
'fail" at a given number of rcps. (Simply stopping at your target number
is not what we mean. Choosing a weight so that you rcach muscle failure
at the right number of reps is what you're after')
8-1 0 nEps=
muscle size or hypertrophy- ln this range you'll get maximum
muscle grcwth. For those trying to
achieve maximal size, this is your
target area for every set in each
workout.
1 2 + n e p s=
muscular endurance-Some muscle growth will occur, but the
volume of rcpetitions makes it selfJimiting.
You can build lean, strong muscles, but
you'll never maxlmize your body's potential
for size and strcngth in this realm.
- ------\{8
P90X is a prcgram that has prcpared you lor a life filted with
possibilities. The completion of this program has provided you
with the tools to take on almost anything. The intensity and
variety of P90X has also given you
The continuum of P90X is to explorc the possibilities. The person you see standing
in the miftor today is not the same person you saw on day 1. The percon you arc
now is capable of so much morc than the percon who was just starting pgOX. you
decided, committed, and succeeded with P90X, so it is only natural to be curious
about what else you can do and accomplish.
-TONYHORTON
> TAKE'BEFOAE-
PIIO|O!
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