I can't believe it has been 10 whole days!! Just 20 more days until I weigh myself and all of that jazz!
Today, I focused on adding the proper weights and having correct form. I still didn't make it through the bonus round (mostly because it is now 9:40PM Central time, and I STILL have not eaten dinner!) I hate getting home from school late! :o(
Anyway, I did pretty well - AND that includes the Ab Ripper X video! Usually, I skip crunchy frogs and just do more In & Outs. Well, today, I DID crunchy frogs!!! I only did 5 or 6, but I did them!!! :) :) The fifer scissors (which used to be awful for me), I am starting to be able to hold for 8-10 switches at a time! I have to rest though.
I still can't climb my leg, but I tried today. My problem is my back doesn't really come off the mat. I can lift my shoulder blades up, but not my lower back. So, this exercise just doesn't feel like it's doing anything when I am climbing my legs. Instead, I do a traditional crunch with my arms lifting trying to grab something invisible on the ceiling. So, I reach with my right arm to the left.
As for the exercises done today with the Shoulders & Arms, this is what I did:
1. Alternating Shoulder Presses: 13Y, 13Y
2. In & Out Bicep Curls: 20R, 20R+Blk
3. Two-Arm Tricep Kickbacks: 15B, 15B
4. Deep Swimmer's Presses: 16Y, 13Y
5. Full Supination Concentration Curls: 12Y, 12R
6. Chair Dips: 16, 17
7. Upright Rows: 16R, 19R
8. Static Arm Curls: 8 per side R, 8 per side R+Blk
9. Flip-Grip Twist Tricep Kickbacks: 14B, 14B
10. Two-Angle Shoulder Flys: 16Y, 16Y
11. Crouching Cohen Curls: 16R, 20R
12. Lying-Down Tricep Extensions: 13Y, 10Y
**The way this is done is 1-3, repeat. 4-6, repeat. 7-9, repeat. 10-12, repeat. The last set of 3 (10-12) are just awful for me. I struggle the most with these. The bands also hurt my arms when it comes to the deep swimmer's presses. There is nothing I can do about these; I think it's just the type of bands I have.
Again, no bonus round because I got home late from work today. I can't wait to try those side tri-rises, they look challenging!
Don't be afraid of challenge! Embrace it.
Monday, October 4, 2010
Day 9: Plyometrics
It just hit me. I completely forgot to log in how I did with yesterday's Plyometrics. Sadly, I mostly forget how I did. Let me ask Kristi (an unbiased person in this case).
That's right! I was dizzy again, but I think this was because my body was dehydrated. I took less breaks then last time, and just kept moving. The dizziness had me stopping for a little bit (I suffer from spurious vertigo - which sucks. But not as much as going to the doctor and them doing the weird stretches for it).
Anyway, I had little motivation yesterday, and it probably trickled through the exercises.
Sorry this is so short, brief, and everything else.
That's right! I was dizzy again, but I think this was because my body was dehydrated. I took less breaks then last time, and just kept moving. The dizziness had me stopping for a little bit (I suffer from spurious vertigo - which sucks. But not as much as going to the doctor and them doing the weird stretches for it).
Anyway, I had little motivation yesterday, and it probably trickled through the exercises.
Sorry this is so short, brief, and everything else.
Saturday, October 2, 2010
Day 8: Chest & Back, Ab Ripper X
Today's workout was a repeat of day 1 routines NOT day 1 endurance!!!! :) :) :) I pushed myself harder, lifted more weights, and just kept going past the pain. I am VERY shocked by what I have done today! Kristi was out-for-the-count due to her period creeping in a few days early and knocking her out with some horrible cramps. I had to find the motivation within myself today, which made it a harder workout, but I did it. I am very proud of myself today.
Here are my results (ALL of them an improvement from Day 1 - either in number, or I added weight, or just did the exercise as correctly as I could)!
1. Standard Push-Ups: 20, 20 (both from knee)
2. Wide Front Pull-Ups: 20R+Blk, 17R+Blk
3. Military Push-Ups: 6, 7 (knee)
4. Reverse Grip Chin-Ups: 20R+Blk, 18R+Blk
5. Wide Fly Push-Ups: 20, 17 (knee)
6. Closed Grip Overhand Pull-Ups: 15R+Blk, 12R+Blk
7. Decline Push-Ups: 5, 7 (DID CORRECTLY!)
8. Heavy Pants: 23Y, 15Y **Need more weight
9. Diamond Push-Ups: 6, 10 (from knee)
10. Lawnmowers: 14R on each side, 14R on each side
11. Dive-Bomber Push-Ups: 4, 3
12. Back Flys: 15B, 20B (both from a standing position)
I do all push-ups from my knees, so I was very proud of myself for doing the decline push-ups. I don't go too low so I can't lift myself back up, but I still did the decline (from my couch)!! The one thing I am looking forward to doing A LOT better are the Dive-Bomber Push-Ups. These are terribly difficult and cause my hips to pop (which hurts). I can't wait to get low and do these better! It will be a sign of my improvement!
As always, I did Ab Ripper X immediately after the Chest & Back video - and I did a lot more then usual, but still not enough to make my ego happy. I could do all 25 In & Outs (as that was part of the fit test), but crunchy frogs I can not do (I can't even wrap my arms around my legs, I am too large for that nonsense), so I just do more In & Outs. The bicycle things, I can do about 10-12 in either direction. I cannot do the leg climber things because I barely lift off the ground. So, instead, I bend my knees (like you would for a traditional crunch) and reach up and over (right hand reaching to left side) as if I were trying to grab something off the ceiling. I am not sure if this is comparable, but at least I am still doing something. The last exercise he does, something about Mason Dixon's? I can't even reach the floor, let alone past my hip. I try them anyway (without my feet in the air). That reminds me, I can't do the side crunches either! WOW, I really suck at the Ab Ripper X, haha. Rather then hold my legs in the air at 30 degree angle and bringing them in with the side-crunch, I just bend my knees toward my chest and lift my upper body to meet my knees, still doing the side crunch. Hopefully, this is ok.
Well, it has to be because I am doing my best, and forgetting the rest. Good luck!
Here are my results (ALL of them an improvement from Day 1 - either in number, or I added weight, or just did the exercise as correctly as I could)!
1. Standard Push-Ups: 20, 20 (both from knee)
2. Wide Front Pull-Ups: 20R+Blk, 17R+Blk
3. Military Push-Ups: 6, 7 (knee)
4. Reverse Grip Chin-Ups: 20R+Blk, 18R+Blk
5. Wide Fly Push-Ups: 20, 17 (knee)
6. Closed Grip Overhand Pull-Ups: 15R+Blk, 12R+Blk
7. Decline Push-Ups: 5, 7 (DID CORRECTLY!)
8. Heavy Pants: 23Y, 15Y **Need more weight
9. Diamond Push-Ups: 6, 10 (from knee)
10. Lawnmowers: 14R on each side, 14R on each side
11. Dive-Bomber Push-Ups: 4, 3
12. Back Flys: 15B, 20B (both from a standing position)
I do all push-ups from my knees, so I was very proud of myself for doing the decline push-ups. I don't go too low so I can't lift myself back up, but I still did the decline (from my couch)!! The one thing I am looking forward to doing A LOT better are the Dive-Bomber Push-Ups. These are terribly difficult and cause my hips to pop (which hurts). I can't wait to get low and do these better! It will be a sign of my improvement!
As always, I did Ab Ripper X immediately after the Chest & Back video - and I did a lot more then usual, but still not enough to make my ego happy. I could do all 25 In & Outs (as that was part of the fit test), but crunchy frogs I can not do (I can't even wrap my arms around my legs, I am too large for that nonsense), so I just do more In & Outs. The bicycle things, I can do about 10-12 in either direction. I cannot do the leg climber things because I barely lift off the ground. So, instead, I bend my knees (like you would for a traditional crunch) and reach up and over (right hand reaching to left side) as if I were trying to grab something off the ceiling. I am not sure if this is comparable, but at least I am still doing something. The last exercise he does, something about Mason Dixon's? I can't even reach the floor, let alone past my hip. I try them anyway (without my feet in the air). That reminds me, I can't do the side crunches either! WOW, I really suck at the Ab Ripper X, haha. Rather then hold my legs in the air at 30 degree angle and bringing them in with the side-crunch, I just bend my knees toward my chest and lift my upper body to meet my knees, still doing the side crunch. Hopefully, this is ok.
Well, it has to be because I am doing my best, and forgetting the rest. Good luck!
Friday, October 1, 2010
Day 7: Rest OR Stretch X
I can't believe I have made it through 1 week of P90X! In other exercise programmes I have tried, I usually make it 3-5 days at the most, and then stop out of boredom. Maybe it's the different exercises done everyday, AKA muscle confusion, that has me pumped and ready to go!
Today, we have a choice: rest and do nothing, or pop in the Stretch X DVD and go to town. When I woke up this morning, I had all intentions of doing the Stretch X video, just to see what it is all about. BUT, I forgot about the redox Minisymposium today (basically a very long day filled with redox biology lectures (conference) plus a 2 hour class). After all of that, I am pretty drained and so I am choosing to rest.
I still have this stupid cold, I still have my three pinched nerves. I am hoping tomorrow's day of push-ups and pull-ups goes well!
Today, we have a choice: rest and do nothing, or pop in the Stretch X DVD and go to town. When I woke up this morning, I had all intentions of doing the Stretch X video, just to see what it is all about. BUT, I forgot about the redox Minisymposium today (basically a very long day filled with redox biology lectures (conference) plus a 2 hour class). After all of that, I am pretty drained and so I am choosing to rest.
I still have this stupid cold, I still have my three pinched nerves. I am hoping tomorrow's day of push-ups and pull-ups goes well!
Thursday, September 30, 2010
Day 6: Kenpo X
For those of you that do NOT know what Kenpo is, it's kickboxing. But not 'Billy Blanks, I go so fast and put tricky moves and weird combinations in an odd sequence in hopes you fall over' ... Tony Horton (the guy who does all the P90X videos) keeps in concert with all of the other videos. Slow pace, 25 on each side. Switch, and repeat.
Be sure to really keep in tune with your heart beat here. I noticed that my legs or arms weren't hurting, but my lungs were, which made me stop prematurely. So, I hit pause and walked it out. It seemed like this was more of a workout on my lungs today then anything else. I felt some "pain" in my legs, but it could be residual from last night's workout.
I should briefly mention that as of right now, Kristi and I are NOT on the P90X diet. We are gearing up for it though. We just went grocery shopping, but not for Phase I (low carb, low fat, high protein). They reccommend you just throw away all of the bad food, but realistically, we just can't afford to do that. So, we will eat what we have and when we run out of it all, switch gears toward the diet. Once I actually read that book, I will give a brief summary in another blog post for those of you that actually want to do the diet.
Back to Kenpo X. Surprisingly, I did 99% of this workout. Mostly because I have done Billy Blanks crazy Tae Bo in the past, which just made this seem way easier (despite the fact that I could barely keep up with Mr. Blanks). I went a bit slower then the video, but I stuck with it. I sweated up a storm (more then Plyometrics!), had some fun, took a shower, and I am getting my second wind right now (DESPITE THIS COLD!!)
So, there you have it. You can do this, you can get the results you want, follow your heart.
Be sure to really keep in tune with your heart beat here. I noticed that my legs or arms weren't hurting, but my lungs were, which made me stop prematurely. So, I hit pause and walked it out. It seemed like this was more of a workout on my lungs today then anything else. I felt some "pain" in my legs, but it could be residual from last night's workout.
I should briefly mention that as of right now, Kristi and I are NOT on the P90X diet. We are gearing up for it though. We just went grocery shopping, but not for Phase I (low carb, low fat, high protein). They reccommend you just throw away all of the bad food, but realistically, we just can't afford to do that. So, we will eat what we have and when we run out of it all, switch gears toward the diet. Once I actually read that book, I will give a brief summary in another blog post for those of you that actually want to do the diet.
Back to Kenpo X. Surprisingly, I did 99% of this workout. Mostly because I have done Billy Blanks crazy Tae Bo in the past, which just made this seem way easier (despite the fact that I could barely keep up with Mr. Blanks). I went a bit slower then the video, but I stuck with it. I sweated up a storm (more then Plyometrics!), had some fun, took a shower, and I am getting my second wind right now (DESPITE THIS COLD!!)
So, there you have it. You can do this, you can get the results you want, follow your heart.
Wednesday, September 29, 2010
Day 5: Legs & Back, Ab Ripper X
Today is Day 5! I am feeling great, a little sore but nothing compared to the previous few days! What was strange about today's workout is - you only record what you do when it comes to back exercises NOT the legs.
Today's AB Ripper X was the BEST I HAVE DONE SO FAR!!!!!!! Still haven't done all of the crunch variations yet, but I am doing my best.
I was filled with sweat after today's workout, but I still have tons of energy. I am starting to be ... HAPPY ABOUT MY PROGRESS!!!!!! :) :) :) :) :) Just 5 days and I am noticing a difference in my attitude (despite my silly cold) .. (Yes, that is right. I have a cold, and I am STILL exercising. Because I am hardcore. I put the X in eXtreme!)
As a reminder, I use resistance bands. The colours and weights are as follows: Black (5lbs), Blue (10lbs), Yellow (15lbs), and Red (20lbs). The coolest thing about the resistance bands I have is - there is one set of handles with 4 detachable cords. The handles can accomodate 3 cords! So, if I have black+Blue, then I am using 15lbs of resistance per arm.
So, today's Back exercises were .......
1. Reverse Grip Chin-ups: 12R, 15R+Blk
2. Wide Front Pull-Ups: 15R, 12R+Blk
3. Closed Grip Overhand Pull-Ups: 15R, 10R+Blk
4. Switch Grip Pull-Ups: 15R, 16R+Blk
I don't mean to brag (because I technically didn't do any pull-ups), but if you tally up all the "pull-ups" I did, it comes to a whopping 110!!!!! :) :) :) :) :) :)
Today was a great exercising day. I feel so great about myself. Kristi, my exercise partner/fiancee, just motivates me to do well and she always encourages me. Without her, I don't know if I could have done so much of the Ab Work! Thanks baby, I love you!
So, there you have it! Put your mind to it, and you can achieve anything!
Today's AB Ripper X was the BEST I HAVE DONE SO FAR!!!!!!! Still haven't done all of the crunch variations yet, but I am doing my best.
I was filled with sweat after today's workout, but I still have tons of energy. I am starting to be ... HAPPY ABOUT MY PROGRESS!!!!!! :) :) :) :) :) Just 5 days and I am noticing a difference in my attitude (despite my silly cold) .. (Yes, that is right. I have a cold, and I am STILL exercising. Because I am hardcore. I put the X in eXtreme!)
As a reminder, I use resistance bands. The colours and weights are as follows: Black (5lbs), Blue (10lbs), Yellow (15lbs), and Red (20lbs). The coolest thing about the resistance bands I have is - there is one set of handles with 4 detachable cords. The handles can accomodate 3 cords! So, if I have black+Blue, then I am using 15lbs of resistance per arm.
So, today's Back exercises were .......
1. Reverse Grip Chin-ups: 12R, 15R+Blk
2. Wide Front Pull-Ups: 15R, 12R+Blk
3. Closed Grip Overhand Pull-Ups: 15R, 10R+Blk
4. Switch Grip Pull-Ups: 15R, 16R+Blk
I don't mean to brag (because I technically didn't do any pull-ups), but if you tally up all the "pull-ups" I did, it comes to a whopping 110!!!!! :) :) :) :) :) :)
Today was a great exercising day. I feel so great about myself. Kristi, my exercise partner/fiancee, just motivates me to do well and she always encourages me. Without her, I don't know if I could have done so much of the Ab Work! Thanks baby, I love you!
So, there you have it! Put your mind to it, and you can achieve anything!
Tuesday, September 28, 2010
Day 4: Yoga X
So, today was more of a relaxed day with the Yoga. Did you know this DVD was 1.5 hours long??? 1 whole hour and then 30 minutes. Sheesh ... It is not like any of the other exercise videos so far. This is very, very repeatitive and I found it hard to stay motivated to finish.
So much in fact, that I didn't. :o( I feel pretty bad about it now .... BUT, I am just not feeling myself today. I am coming down with some sort of cold, with my throat on fire. I also have this recurring pinched nerves on my left side. I just don't know where they originate. I tried icing them, but they are still here. So, Yoga was actually aggrevating them.
Oh! One thing I can gather from this video and a helpful hint for all of you. If you are not flexible, or you have too much belly in the way to bend in the Yoga way, then I highly recommend getting a Yoga block. These will give you a "cheat" by not reaching all the way down to the floor, but it will also allow you to open up your chest more and actually do the move correctly (rather then stretch and strain with improper form).
Although this DVD is nothing but stretching and such, he doesn't really warm you up. So, be sure to walk for 5 minutes or so before popping this DVD in, just to get the blood flowing. If you start stretching prior to being warmed up, you could pull something. So, walk it out.
Sorry, not much to say about Yoga. Oh yes, I only made it 30 minutes into the 90 minute workout. I hope to do better next week.
Good luck to you!
So much in fact, that I didn't. :o( I feel pretty bad about it now .... BUT, I am just not feeling myself today. I am coming down with some sort of cold, with my throat on fire. I also have this recurring pinched nerves on my left side. I just don't know where they originate. I tried icing them, but they are still here. So, Yoga was actually aggrevating them.
Oh! One thing I can gather from this video and a helpful hint for all of you. If you are not flexible, or you have too much belly in the way to bend in the Yoga way, then I highly recommend getting a Yoga block. These will give you a "cheat" by not reaching all the way down to the floor, but it will also allow you to open up your chest more and actually do the move correctly (rather then stretch and strain with improper form).
Although this DVD is nothing but stretching and such, he doesn't really warm you up. So, be sure to walk for 5 minutes or so before popping this DVD in, just to get the blood flowing. If you start stretching prior to being warmed up, you could pull something. So, walk it out.
Sorry, not much to say about Yoga. Oh yes, I only made it 30 minutes into the 90 minute workout. I hope to do better next week.
Good luck to you!
Monday, September 27, 2010
Lean P90X Routine
Weeks 1, 2, 3 (Adaptive & Mastery Phase)
Day 1 - Core Synergistics
Day 2 - Cardio X
Day 3 - Shoulder & Arms, Ab Ripper X
Day 4 - Yoga X
Day 5 - Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Week 4 (Recovery Phase)
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Cardio X
Day 6 - Yoga X
Day 7 - Rest OR X Stretch
Weeks 5, 6, 7 (Adaptive & Mastery Phase)
Day 1 - Core Synergistics
Day 2 - Cardio X
Day 3 - Chest, Shoulders & Triceps, Ab Ripper X
Day 4 - Yoga X
Day 5 - Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Week 8 (Recovery Phase)
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Cardio X
Day 6 - Yoga X
Day 7 - Rest OR X Stretch
Weeks 9, 11 (Adaptive & Mastery Phase)
Day 1 - Chest & Back, Ab Ripper X
Day 2 - Cardio X
Day 3 - Shoulder & Arms, Ab Ripper X
Day 4 - Yoga X
Day 5 - Core Synergistics
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Weeks 10, 12 (Adaptive & Mastery Phase)
Day 1 - Chest, Shoulders & Triceps, Ab Ripper X
Day 2 - Cardio X
Day 3 - Back & Biceps, Ab Ripper X
Day 4 - Yoga X
Day 5 - Core Synergistics
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Week 13 (Recovery Phase)
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Cardio X
Day 6 - Yoga X
Day 7 - Rest OR X Stretch
Day 1 - Core Synergistics
Day 2 - Cardio X
Day 3 - Shoulder & Arms, Ab Ripper X
Day 4 - Yoga X
Day 5 - Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Week 4 (Recovery Phase)
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Cardio X
Day 6 - Yoga X
Day 7 - Rest OR X Stretch
Weeks 5, 6, 7 (Adaptive & Mastery Phase)
Day 1 - Core Synergistics
Day 2 - Cardio X
Day 3 - Chest, Shoulders & Triceps, Ab Ripper X
Day 4 - Yoga X
Day 5 - Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Week 8 (Recovery Phase)
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Cardio X
Day 6 - Yoga X
Day 7 - Rest OR X Stretch
Weeks 9, 11 (Adaptive & Mastery Phase)
Day 1 - Chest & Back, Ab Ripper X
Day 2 - Cardio X
Day 3 - Shoulder & Arms, Ab Ripper X
Day 4 - Yoga X
Day 5 - Core Synergistics
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Weeks 10, 12 (Adaptive & Mastery Phase)
Day 1 - Chest, Shoulders & Triceps, Ab Ripper X
Day 2 - Cardio X
Day 3 - Back & Biceps, Ab Ripper X
Day 4 - Yoga X
Day 5 - Core Synergistics
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Week 13 (Recovery Phase)
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Cardio X
Day 6 - Yoga X
Day 7 - Rest OR X Stretch
Doubles P90X Routine
Weeks 1, 2, 3 (Adaptive & Mastery Phase)
Day 1 - Chest & Back, Ab Ripper X
Day 2 - Plyometrics
Day 3 - Shoulders & Arms, Ab Ripper X
Day 4 - Yoga X
Day 5 - Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Week 4 (Recovery Phase)
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Core Synergistics
Day 6 - Yoga X
Day 7 - Rest OR X Stretch
Weeks 5, 6, 7 (Adaptive & Mastery Phase)
Day 1 - AM Cardio X; PM Chest, Shoulders & Triceps, Ab Ripper X
Day 2 - Plyometrics
Day 3 - AM Cardio X; PM Back & Biceps, Ab Ripper X
Day 4 - Yoga X
Day 5 - AM Cardio X; PM Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Week 8 (Recovery Phase)
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Core Synergistics
Day 6 - Yoga X
Day 7 - Rest OR X Stretch
Weeks 9, 11 (Adaptive & Mastery Phase)
Day 1 - AM Cardio X; PM Chest & Back, Ab Ripper X
Day 2 - AM Cardio X; PM Plyometrics
Day 3 - Shoulders & Arms, Ab Ripper X
Day 4 - AM Cardio X; PM Yoga X
Day 5 - AM Cardio X; PM Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Weeks 10, 12 (Adaptive & Mastery Phase)
Day 1 - AM Cardio; PM Chest, Shoulders & Triceps, Ab Ripper X
Day 2 - AM Cardio X; PM Plyometrics
Day 3 - Back & Biceps, Ab Ripper X
Day 4 - AM Cardio X; PM Yoga X
Day 5 - AM Cardio X; PM Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Week 13 (Recovery Phase)
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Core Synergistics
Day 6 - Yoga X
Day 7 - Rest OR X Stretch
Day 1 - Chest & Back, Ab Ripper X
Day 2 - Plyometrics
Day 3 - Shoulders & Arms, Ab Ripper X
Day 4 - Yoga X
Day 5 - Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Week 4 (Recovery Phase)
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Core Synergistics
Day 6 - Yoga X
Day 7 - Rest OR X Stretch
Weeks 5, 6, 7 (Adaptive & Mastery Phase)
Day 1 - AM Cardio X; PM Chest, Shoulders & Triceps, Ab Ripper X
Day 2 - Plyometrics
Day 3 - AM Cardio X; PM Back & Biceps, Ab Ripper X
Day 4 - Yoga X
Day 5 - AM Cardio X; PM Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Week 8 (Recovery Phase)
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Core Synergistics
Day 6 - Yoga X
Day 7 - Rest OR X Stretch
Weeks 9, 11 (Adaptive & Mastery Phase)
Day 1 - AM Cardio X; PM Chest & Back, Ab Ripper X
Day 2 - AM Cardio X; PM Plyometrics
Day 3 - Shoulders & Arms, Ab Ripper X
Day 4 - AM Cardio X; PM Yoga X
Day 5 - AM Cardio X; PM Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Weeks 10, 12 (Adaptive & Mastery Phase)
Day 1 - AM Cardio; PM Chest, Shoulders & Triceps, Ab Ripper X
Day 2 - AM Cardio X; PM Plyometrics
Day 3 - Back & Biceps, Ab Ripper X
Day 4 - AM Cardio X; PM Yoga X
Day 5 - AM Cardio X; PM Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Week 13 (Recovery Phase)
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Core Synergistics
Day 6 - Yoga X
Day 7 - Rest OR X Stretch
Classic P90X Routine
Weeks 1, 2, 3 (Adaptive & Mastery Phase)
Day 1 - Chest & Back, Ab Ripper X
Day 2 - Plyometrics
Day 3 - Shoulders & Arms, Ab Ripper X
Day 4 - Yoga X
Day 5 - Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Week 4 (Recovery Phase)
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Core Synergistics
Day 6 - Yoga X
Day 7 - Rest OR X Stretch
Weeks 5, 6, 7 (Adaptive & Mastery Phase)
Day 1 - Chest, Shoulders & Triceps, Ab Ripper X
Day 2 - Plyometrics
Day 3 - Back & Biceps, Ab Ripper X
Day 4 - Yoga X
Day 5 - Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Week 8 (Recovery Phase)
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Core Synergistics
Day 6 - Yoga X
Day 7 - Rest OR X Stretch
Weeks 9, 11 (Adaptive & Mastery Phase)
Day 1 - Chest & Back, Ab Ripper X
Day 2 - Plyometrics
Day 3 - Shoulders & Arms, Ab Ripper X
Day 4 - Yoga X
Day 5 - Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Weeks 10, 12 (Adaptive & Mastery Phase)
Day 1 - Chest, Shoulders & Triceps, Ab Ripper X
Day 2 - Plyometrics
Day 3 - Back & Biceps, Ab Ripper X
Day 4 - Yoga X
Day 5 - Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Week 13 (Recovery Phase)
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Core Synergistics
Day 6 - Yoga X
Day 7 - Rest OR X Stretch
Day 1 - Chest & Back, Ab Ripper X
Day 2 - Plyometrics
Day 3 - Shoulders & Arms, Ab Ripper X
Day 4 - Yoga X
Day 5 - Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Week 4 (Recovery Phase)
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Core Synergistics
Day 6 - Yoga X
Day 7 - Rest OR X Stretch
Weeks 5, 6, 7 (Adaptive & Mastery Phase)
Day 1 - Chest, Shoulders & Triceps, Ab Ripper X
Day 2 - Plyometrics
Day 3 - Back & Biceps, Ab Ripper X
Day 4 - Yoga X
Day 5 - Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Week 8 (Recovery Phase)
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Core Synergistics
Day 6 - Yoga X
Day 7 - Rest OR X Stretch
Weeks 9, 11 (Adaptive & Mastery Phase)
Day 1 - Chest & Back, Ab Ripper X
Day 2 - Plyometrics
Day 3 - Shoulders & Arms, Ab Ripper X
Day 4 - Yoga X
Day 5 - Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Weeks 10, 12 (Adaptive & Mastery Phase)
Day 1 - Chest, Shoulders & Triceps, Ab Ripper X
Day 2 - Plyometrics
Day 3 - Back & Biceps, Ab Ripper X
Day 4 - Yoga X
Day 5 - Legs & Back, Ab Ripper X
Day 6 - Kenpo X
Day 7 - Rest OR X Stretch
Week 13 (Recovery Phase)
Day 1 - Yoga X
Day 2 - Core Synergistics
Day 3 - Kenpo X
Day 4 - X Stretch
Day 5 - Core Synergistics
Day 6 - Yoga X
Day 7 - Rest OR X Stretch
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