P90X Legs and Back

So you are on day 5 with P90X and everything is sore and you want to know what to expect with P90X Legs and Back?  Well let me tell you, it will be no disappointment.  P90X Legs and Back is a top to bottom calorie burner.  The main focus this work out is strengthening and developing the glutes, quads, claves and hamstrings.  To mix it up you will also be doing more pull ups to give those legs well deserved rest.

Here is what you get with P90X Legs and Back day:

Light cardio warm up and stretch.

Balance Lunge- To intensify add light weights and increase your range of motion.

Calf-Raise Squat- To intensify add more weight.

Reverse Grip Chin Ups

Super Skater- To intensify go low.

Wall Squat- To intensify add an extra 15 seconds.  (yeah right)

Wide Front Pull-Ups

Step Back Lunge- To intensify hold weights at side or raise your arms above your head.

Alternating Side Lungs- To intensify goo deep and hold dumbbells at side during lunges.

Single Leg Wall Squats (as if regular wall squats aren’t hard enough)

Dead-lift Squat

Switch Grip Pull ups

Ballistic Stretch

Three-Way Lunge with two-Kick Option

Sneaky Lunges

Reverse Grips Chin Ups

Chair Salutations

Toe-Roll Iso Lunge- To intensify increase depth and add weight.

Wide-Front Pull Ups

Groucho Walk

Calf Raises- Intensify with more weight.

Closed Grip Overhand Pull Ups

80/20 Siebers-Speed Squats

and last but not least, more Switch Grip Pull Ups

Cool down and stretch

First time you do Legs and Back you will probably be a little sore.  That’s ok since you probably haven’t used these muscles like this in a while.

Buy P90X.

P90X Yoga X

Many question the P90X Yoga X work out before they actually do it.  Don’t be one of those people.  Yoga X is really tough the first few times and is a vital part of your body sculpting. It’s not going to be easy, “just breathe”. OK, so even if you are breathing it is still going to be hard but you will be amazed at your progress at the end of 90 days.

You are going to need a mat with good traction so you are not slipping all around. You will be doing Yoga X barefoot in case you didn’t know. You will want to be in a warm, calm and comfortable environment. You should try and avoid any interruptions to get the most out of Yoga X.  Relax and do not hold your breath during postures.

Here is what P90X Yoga X  looks like:

Warm up, which includes Mountain Pose, Wide Feet Hamstring Stretch, Wide Forward Bent Over Torso Twist, Split Leg Forward Hamstring Stretch, Standing Side Stretch, Astanga Sun Salutations, Downward Dog Calf Stretch.

Moving Asanas

Runners Pose, Crescent Pose, Warrior One, Warrior Two, Reverse Warrior, Triangle Pose, Twisting Triangle, Chair to Twisting Chair(Prayer Twist), Right Angle Pose to Extended Right Pose and Grab. Prayer Twist from Runner’s Pose to Side Arm Balance, Warrior Three to Standing Splits.

Balance Postures

Tree, Royal Dancer, Standing Leg Extension

Floor Work

Crane (pre-handstand), Seated Spinal Stretch, Cat Stretch, Frog, Bridge or Wheel, Table, Cobbler Pose

The Yoga Belly 7

One-Legged Hamstring Stretch into Two-Legged Hamstring Stretch, Touch the Sky, Boat, Half Boat, Scissor, Torso Twist Hold, Deep Torso Twist Hold, Touch the Sky, Side Twist, Glute Stretch, Happy Baby, Child’s Pose, Shavasana (corpse pose), Fetal Pose and Meditation Pose.

Ahhhhh.   What a work out.  Now you should be well relaxed and stretched out

Still haven’t bought P90X yet?  What are you waiting for?  Get the P90X exercise program today.

P90X Shoulders and Arms

P90X shoulders and arms is another awesome work out. I know you are sore if you are still in week 1 but you will be working some smaller muscles with this work out. Be sure to keep your proper form during this routine.  You might be tempted to cheat but don’t give in. Maintaining good form is crucial for proper muscle development and the prevention of injury.  Most of these exercise are going to be 8-10 reps for size and 12-15 reps for a slimmer toned look.  Also remember that you have to do 15 minutes of P90X Ab Ripper after this work out.

Here is what P90X shoulders and arms looks like.

Alternating Shoulder Press

In and Out Bicep Curl

Two-Arm Tricep Kickbacks

–repeat sequence

Deep Swimmers Press

Full Supination Concentration Curls

Chair Dips

–repeat sequence

Upright Rows

Static Arm Curls

Flip-Grip Twist Tricep Kickbacks

–repeat sequence

Seated Two-Angle Shoulder Fly’s

Crouching Cohen Curls

Lying-Down Tricep Extensions

–repeat sequence

BONUS ROUND (Yes you should do it. Just do your best and push yourself.)

In and Out Straight-Arm Shoulder Fly

Congdon Curls

Side Tri-Rise

–repeat sequence

If you haven’t started your P90X 90 day work out yet what are you waiting for?

If you haven’t signed up for your free membership yet you can get it by going here. Free Beachbody Membership.

P90X Ab Ripper X

P90X Ab Ripper X is an awesome ab and core work out that you will be doing 3 times a week after your normal work out for that day.  For example, if you just finished P90X chest and back which is almost an hour long you will be doing the Ab Ripper right after.  So on these 3 days be sure to set aside about 1 hour and 15 minutes to complete your work out.

Is Ab Ripper hard?  Well, if you are new to Ab work, then yes it will be difficult for you at first.  Do what you can and if you can’t do all the reps they do it is OK.  You will be able to do it all at the end of your 90 days.  One thing I noticed right away after the second time doing Ab Ripper was that my hip flexors were really sore.  I figured my abs might be sore but when my hip flexors ended up being the most sore from this I was surprised. I guess it it one of those muscle groups that I really never focused on.  I figured since I run, that area would not be sore.  Well. I guess I was wrong.   So if you are wondering if that is normal, then I would have to say yes. Some people have asked me if they can skip the Ab Ripper. My answer to this is to follow the 90 day work out exactly as it is laid out.  It is crucial that you work your core. This is your power source where you transmit force between your upper and lower body.

Here is what p90X Ab Ripper X looks like: (remember if you can’t do 25 reps then do what you can.)

In and Outs- 25 reps

Seated bicycles- 25 reps forward and 25 reps backward

Seated Crunchy Frog- 25 reps

Crossed Leg/Wide Leg Sit Ups- 25 reps

Fifer Scissor- 25 reps

Hip Rock and Raise- 25 reps

Pulse Ups- 25 reps

Roll Up/V-Up Combo 25 reps

Oblique V-Ups 25 reps

Leg Climbs- 12 reps each leg

Mason Twist- 40 reps

If you still have any questions feel free to leave a comment or send me an email.  Just click on the contact page and my info is there.

If you are ready to start your 90 day work out with P90X then let’s do this.

P90X- Plyometrics

Now that you have done P90X Chest and Back and your chest,triceps,back,shoulders and latts are sore, you want to know what to expect with day 2 of the P90X exercise.  Is is just as hard? Are my legs going to be sore as well? Am I going to have to call in sick to work the next day? Again, yes P90X plyometrics is hard but you have to do it at your own pace for what is comfortable for you.  Trust me, it get easier as your body adapts. P90X plyometrics is also known as jump training.  This technique emerged in Eastern Europe in the early 1970′s and was coined by American track coach Fred Wilt. The term “plyometrics” came from the latin plyo+metrics or “measurable increases”.  Plyometric training as awesome for any activity that requires strength and speed as this technique will improve your ability to run faster, jump higher and maneuver better in multidirectional sports.  No matter what sport you play or what your goals are P90X plyometrics can help.

Here is what you will do on plyo day:

Jump Squats

Run-Stance Squats

Airborne Heisman

Swing Kicks

-mini break then repeat sequence

Squat Reach Jumps

Run-Stance Squat Switch Pick Ups

Double Airborne Heisman

Circle Run

-mini break then repeat sequence

Jump Knee Tucks

Mary Katherine Lunges

Leapfrog Squats

Twist Combo

-mini break then repeat sequence

At this point you are a little more than half way done with the plyometrics work out.  There is still some more to go and this work out will really get your heart pumping.  You might have sore calves, glutes, thighs and hamstrings but this is one work out your body will love you for.

Are you ready to commit to the P90X 90 day work out program?

P90X Exercise Program

I don’t care if you are in great shape or average shape, Day 1 of P90X will be a bit of a shock to your system.  You do so many push ups and pull ups and most people’s bodies are not used to that.  Take me for example. I run about 12 miles a week and lift 4 times a week and I still tossed my cookies on Day 1.  I did push myself pretty hard but that is what you are supposed to do. Don’t worry, it does get a little easier once you build up those muscles and endurance.

Here is what P90X Chest and Back day 1 looks like:

Warm up and stretch.

Standard pus ups- Max reps

Wide front pull ups- Max reps

Military push ups- Max reps

Reverse grip chin ups- Max reps

—-mini stretch

Wide fly push ups- Max reps

Closed grip overhand pull ups- Max reps

Decline push ups- Max reps

Heavy Pants

—-mini stretch——–phewwww.I need it.

Diamond push ups- Max reps

Lawnmower’s 8-10 reps or 12-15 depending on goals

Dive bomber push ups- Max reps

Back Fly’s 8-10 reps or 12-15 depending on your goals.

After doing all of this be sure to save some energy to do P90X Ab Ripper X. You will need an additional 15 minutes 3 times a week for this ab work out.

Wow!  What a start.  Guess what?  Now you get to repeat the whole thing but now in a different sequence.  Are you kidding me?  Well my body is shaking now and I have to do that whole thing again?  OK. No problem. (yeah right) Best advice I can give is just to push yourself.  The more you push, the better your results will be.  I can now do this work out with no problem and with a few hundred push ups and over 100 pull ups.  You will get there too.

Most important thing is to do your best. You will make improvements over time.  This will probably be the best overall work out you have ever done.

Ready to take the challenge with the P90X 90 day exercise program? Your body will thank you.