P90x Back and Biceps

P90X Back and Biceps.  Get ready for the gun show because after doing all these curls and pulls that is what you will have.  During Back and Biceps you will add some size to these glamor muscles.  For woman who just want to tighten and get some definition, well, this work out will do wonders.  This work out is a “no repeat” work out, which means you only do 1 set of each exercise but you will be doing 24 different moves.

You will be doing many variations of curls, some pull ups, some pulling exercises, back fly’s and many others.  This work out is just what you will be needing to get those guns in defined, tip top condition.

Shakeology

Recipe: Cranberry Relish Surprise!

Forget that gelatinous can-shaped cranberry side dish, or the cranberries laced with enough sugar to put you into a coma for the rest of the evening. If you want to get your tart on this holiday season, try this healthy Shakeology holiday treat, fresh from the Beachbody® test kitchen.

• 1 scoop Greenberry Shakeology
• 2 cups cold cranberry juice
• 7 segments mandarin orange
• 1/4 cup cold water
• 1/2 cup ice (or to taste)

Orange zest twist for garnish (optional)

Blend till frothy and enjoy!

Nutritional Information:

• Calories: 315
• Protein: 17 g
• Carbs: 51 g
• Fiber: 4 g
• Fat: 1 g

Buy Shakeology today!  It is the healthiest meal of the day.

P90X: Chest, Shoulders and Triceps

P90X Chest, Shoulders and Triceps is another awesome work out that will give your upper body the blast that you are looking for.  This work out will leave you feeling super-chiseled on top.  No curls or pull ups but you will do every other move under the sun. So get ready for the burn. By now should be in at least week 5 of your 90 days with the P90X work outs.  You should feel stronger and possibly have lost some inches.  You might not have noticed the scale moved a ton but you are making huge progress.  Hopefully you took your day1 pictures so you can really see the progress you are making.  If you haven’t yet go and get your free Beachbody account where you can upload before and after pictures and keep track of all your measurements and a lot more.

Here is what you get with P90X Chest, Shoulders and Triceps.

Warm up and Stretch

Slow-Motion 3 in 1 Push Ups

In and Out Shoulder Fly

Chair Dips

Plange Push-Ups

Pike Press

Side Tri-Rise

Floor Fly

Scarecrow

Overhead Triceps Extension

Two-Twitch Speed Push-Ups

Y-Press

Lying Triceps Extension

Ballistic Stretch

Side-to-Side Push-Ups

Pour Fly

Side-Leaning Triceps Extension

One-Arm Push-Ups (You might be thinking yeah right, but just do your best. If you have not started P90X yet you do not do this work out for a month so you will be stronger then than you are now)

Weighted Circle

Throw the Bomb

Clap or Plyo Push-Ups

Slow-Mo Throw

Front-to-Back Triceps Extension

One-Arm Balance Push-Ups

Fly-Row-Presses

Dumbbell Cross-Body Blows

Cool down and stretch.

Get your P90X work outs today.

Want to focus on your abs and core.  Check out RevAbs with Brett Hoebel

P90X Core Synergistics

So you are wondering what to expect with the P90X exercise “Core Synergistics”?  This work out is critical for maximizing your P90X results.  Core Synergistics focuses on strengthening the the trunk muscles and lumbar spine as this is the foundation for all of the other muscles in the body.  This routine uses muscles to build and support the core muscles, while at the same time working your body from head to toe.  Most people have no idea the important role core muscles play in everyday activities- P90X Core Synergistics will give you more of an edge.

I really like this work out. Sometimes I will use it as a substitute for Kenpo X.  It just gives me more of a work out.  You will decide which one is best for you. I still recommend that with your first round with P90X you follow the P90X exercise plan the way it is spelled out for you in the guide.  After your initial 90 days you will better learn how your body reacts with certain exercises and hopefully you will learn how your body reacts to certain foods ascwell. After this you can tweak and modify your program to your liking.

Here is what you get with P90X Core Synergistics:

Cardio Warm-Up and Stretch

Stacked Foot/Staggered Hands Push Ups

Banana Roll

Leaning Crescent Lunges

Squat Run

Sphinx Push Ups

Bow to Boat

Low Lateral Skaters

Lunge and Reach

Break and Stretch

Prison Cell Push Ups

Side Hip Raise

Squat X-Press

Plank to Chaturanga Run

Walking Push Up

Superman Banana

Lunge Kickback Curl Press

Towel Hoppers

Ballistic Stretch

Reach High and Under Push Ups

Steam Engine

Dreya Roll

-BONUS ROUND-

Plank to Chaturanga Iso

Halfback

Table Dip Leg Raise

Cool Down and Stretch

Get your P90X work out today!

P90X Stretch X

Ahhhh!   A much needed break.  Enjoy it or you can do P90X Stretch X. Sometimes I take the break and do nothing and sometimes I do Stretch X.  It is all up to you and how you are feeling.  Even when I do take the break I do find myself on the ground doing some stretches in front of the TV anyway.  Flexibility training often takes a back seat but the truth is it can often help you achieve a higher level of athleticism over a longer period of time.  The main reason why so many people are not flexible is because they rarely work at it.  If you this aspect of your training you are setting yourself up fro possibly getting injured and hitting a plateau.  It only makes sense that the more you contract your muscles, the more you need to stretch them back out.

Here is what you get with P90X Stretch X:

Sun Salutations (Vinyasas)

Neck Stretch

Back Up the Car

Head Roll

Expand/Contract Back-Chest_Shoulder Stretch

Topas Shoulder Stretch

Wrist-Forearm Flex Stretch

Dreya Forearm Stretch

Arm Circles

Shoulder-Triceps Combo Stretch

Ballistic Stretches

Standing Side Stretch

Roller

Plough

Seated Spinal Stretch

Cat Stretch

Glute Stretch

Wide-Feet Forward Hamstring Stretch

Side Twist

Camel

Cat Stretch

Back Hero

Kenpo Quad Stretch

Bow

Low Squat

Frog

Seated Single-Leg Hamstring Stretch

Seated Two-Leg Hamstring Stretch

Ballistic Hamstring Stretch

Split-Leg Hamstring Stretch

Toe Flexor

Downward Dog with Calf Stretch

Upward Dog with Ankle Stretch

and last but not least…… Child’s Pose with Right and Left Stretch

Get started today and get your P90X Exercise Program

Shakeology

P90X Kenpo X

Ahhhh day 6 with P90X Kenpo X.  On this day you will get another cardio work out which will give your big muscles a little break. Kenpo is a raw street fighting form and is the first American system of martial arts.  Kenpo karate started with Ed Parker Sr., who studied under martial arts masters William Cow and Lau Bon.  From here Parker was exposed to a number of martial arts forms that originated in China, India and Asia which he combined to create Kenpo karate.

During this work out you will use explosive combinations to improve balance, flexibility, coordination, stamina and confidence.  This work out will be easy for some and challenging for others.  I found that this was the easiest of all of the work outs except for Stretch X.  I have thought about doing Kenpo X with a heavy bag during most of the punches just to increase resistance.  That is the great part about P90X.  You can always use it as a base and then add, change ,  modify or edit in any way, shape or form to coincide with your training goals.

Here is what P90X Kenpo X looks like:

Saunders Stretch Cycle

Twist and Pivot

Twist and Pivot with Hook and Uppercut

Jabs

Jab/Cross

Jab/Cross/Hook

Jab/Cross/Hook/Uppercut

Cardio Break

Step Drag/High-Low Punch

Jab/Cross Switch

Hook/Uppercut Switch

Knee Kick

Ball Kick

Cardio Break

Side Kick

Back Kick

Three-Direction Kick

Side Lunge with High Sword/Low Hammer

Step Drag/Claw/Low Punch

Cardio punch

High Block

Inward Block

Outward Block

Downward Block

Star Block

Cardio Break

Front Shuffle with High Block/Low Punch

Knee/Back Kick

Front and Back Knuckles/Ball Kick/Back Kick

Hook/Uppercut/Low Side Kick

Elbow Series

Vertical Punches

Cardio Break

Cool Down and Stretch

Still haven’t started P90X yet?  Get your P90X work out now.

Looking for something with extreme cardio.  Check out Shaun T’s Insanity.