P90X Fitness Guide - Book - Free download as PDF File .pdf) or read online for free. V Fitness Guide EXTREME TRAINING SYSTEM A note from one of the first people to try the completed P90X system, Carl Daikeler, CEO of aracer.mobi and. P90X comes with a choice of three different workout schedules so you can tailor the program to fit your exact fitness goals. Download the PDFs.
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Post-Workout Nutrition. Get better results and recover faster! No more than 1 hour after exercise, drink. 12 ounces of water mixed with 2 scoops of P90X Results. Where to find and tips on following the P90X fitness guide. Download the P90X and P90X Plus worksheets for your P90X workout routine.
It has less of a focus on building muscle and more on cutting your muscles to make them more prevalent. With the Lean Workout Schedule, you will do cardio and yoga workouts for four days, resistance training for two days and you will have one rest or stretch day. The Doubles Workout Schedule is exactly what the name says. It has you doing double workouts each day. You will work out with the Classic Workout Schedule for the first thirty days on the Doubles Schedule.
After that, from day 31 — 90, you will be adding a strength workout in the morning and a cardio workout in the evening. The Doubles Workout Schedule is extremely intense and was designed to give you the best results in the shortest amount of time.
Although working out two times per day will definitely give you fast results, it is recommended that you begin with either the Classic or the Lean Workout Schedules before taking on the challenge of Doubles. The schedule of Doubles is demanding on the body and can cause you to overwork your body and muscles if you are not careful. It is suggested that you consult with your physician prior to beginning any exercise program.
If, after consulting with your physician you are given the go ahead to begin P90X, you can check out the P90X Workout Sheets below and see which approach you would like to start out with. P90X Worksheets Download! Get absolutely ripped in just 90 days with P90X — Click here. Phase 1: After DAY 9 0: However, many people won't be able to do any pull-ups when starting P90X.
You'll get more out of the program if you can do pull-ups, but you can substitute by using the B-LINES Resistance Bands with the door attachment for pull-downs, which are demonstrated as an alternative in the videos. Record that height here. Record your vertical leap inches here. Be sure to keep body straight with hands at "normal" push-up width. Sit on floor with legs extended directly in flexibility test front of you.
Bend forward at waist and extend arms over legs towards toes. Don't bend knees. See how close you can get fingertips to toes. If not able to reach, measure the distance from fingertips to toes.
If able to extend fingers beyond toes, measure how much further fingers reach beyond toes. Do not strain or force this. Record distance from fingertips to toes here. Use a " - " if not able to reach toes e.
Start timer as soon as leg strength you get into the chair position. Breathe through the discomfort and hang in there until you can't hold yourself up any longer i.
Be sure NOT to place hands on wall or "scoot" with shoulders. You can slide down slowly as you get tired, but once your butt touches the floor, time's up. Record exact time able to hold wall squat here. A somewhat heavier weight will be more front-facing curls effective in helping you determine your results on day 90—think of the weight at which you will max out at reps.
Men should consider a minimum of 20 lbs. Extend arms straight down in front of body, palms forward. Be sure that arms are fully extended between each curl. Using both arms at the same time, perform as many curls as you can until failure. Don't rock or cheat, and no breaks longer than 1 second between reps. Record number of curls completed and weight used here. ITS Starting position: Seated with hands on the floor at your sides, knees bent with feet on the the ab test floor.
Raise feet off the ground and bring knees in towards your chest. Straighten legs back out and repeat movement without touching floor. You will now perform jumping jacks nonstop for 2 minutes at a quick and steady pace.
During the final 30 seconds, you will go as fast as you can to maximize your heart rate. When you finish, be prepared to measure your heart rate over a span of 4 minutes. Should be able to finish the test standing and able to breathe.
Step 1: Step 2: Record heart rate immediately after jumping jacks here. Step 3: Heart rate 1-minute from stopping here. Heart rate 2-minutes from stopping here. Step 5: Heart rate 3-minutes from stopping here. Heart rate 4-minutes from stopping here.
It's time to show what you've got. During this phase, your goal should be to master each movement and finish the workouts in one piece.
So for now, focus less on the amount of weight you are lifting and instead try to achieve your desired number of repetitions while maintaining strict form. Don't expect this week to be easy.
As a matter of fact, it may seem harder than the previous weeks if cardiovascular fitness is your weak area. But it will allow your body to recover from the hard resistance training and will enhance your adaptive process. You'll also focus on tightening the entire midsection into a hard, ripped sheet. Core strength, balance, and flexibility are the focus of the week as your body increases its stabilizer-muscle strength during recovery and ab focus.
Use enough weight on each exercise so that you max out at 8 to 10 reps.
If you just want to continue developing lean muscle, use enough weight so that you max out between 12 and 15 reps. Never do Also keep in mind that your body only builds muscle while at rest. So try to get at least seven hours of sleep—which should be easy, because this schedule will wipe you out. This second recovery week brings back the workouts that focus on those seldom-used muscles, including the entire midsection. At this point you should be more comfortable performing the core exercises, and by the end of the week you will begin to feel stronger and ready to hit the weights in the next phase.
At the onset of this stage, you should be rested and ready to leave everything you've got on your exercise mat. No holding back. This will be the time to push to exhaustion and near muscle failure on every single set. Give it your maximum effort, each and every day, and you will know the true meaning of X.
C'mon—we dare you. Remember, strength improves and muscles grow while at rest. One more recovery week will get you into optimal condition to take your final Fit Test and "after" photos. And should you continue to move forward in your P90X training, this recovery week is a must. Understand that this does not refer to the kind of pain that a trapeze artist would experience no gain after missing the net. What it does refer to is muscle burn that is common during intense workouts. It's a GOOD pain.
Let's review: There are a few reasons why you may want to extend one or more phases of the program. Perhaps you had trouble learning the movements, had an "off" week when you didn't feel you pushed hard, got sick, or were just plain busy. It can be effective to continue a phase for an extended week or two, no problem.
But never do a phase longer than six weeks. You'll always get better results by shaking things up on a regular basis. Good, you're getting it—or at least your muscles are. We offer two alternatives to the classic P90X routine. While both of these programs are designed to generate slightly different results, they are just as intense as the classic version.
Additionally, they are also good options for subsequent rounds of P90X. Just be sure to take at least a couple of weeks off between programs.
Keep in mind that P90X is stressful within the realm of its standard schedule. Those attempting Doubles should be completely injury free and have plenty of energy to add another workout to the schedule three or four days per week.
The Cardio X workout is the least intense of the P90X series, but it's still a serious calorie-burner. This phase is identical to the classic way of doing P90X.
During this phase your body will be adapting, and no further breakdown is likely to be beneficial. Add Cardio X three times per week. It's recommended to do this workout in the morning on an empty stomach. Then do your regular P90X workout later when you've got more blood glycogen for energy.
This is essentially "hell week," just like high school football season; except that it's not one week, it's four. If you start to feel excessively tired, don't be afraid to skip your morning workout. If you're overtraining, it's no longer beneficial, so pay close attention to your body and how it's reacting.
Make no mistake, this is the real deal and no picnic. In fact, you may sweat more than in P90X. What you sacrifice in overall gains in strength and speed, you'll make up for with positive changes in lean body mass. During this period your body is going to get accustomed to the rigors and demands of P90X by forming engrams, or neuromuscular patterns that allow you to turn new movements into routine. Your aim should be to finish each workout and perfect each movement, as opposed to focusing on weight or resistance.
As your body gets used to the exercises, it will do them more efficiently and the amount of weight you can use will greatly increase. You should begin to see this skyrocket towards the end of week 3. While not easy, this week will allow your body to recover from hard resistance training while continuing your adaptive process.
Core strength, cardio, and flexibility are the focus of the week as your body builds more engrams and increases stabilizer-muscle strength. During these weeks you'll want to attempt to increase the weight you use for each exercise. During this phase, try to finish between reps and be at or near failure at the end of each set.
Remember that your body only gets strong while at rest. So be sure to get enough sleep! No holding back, no getting used to anything—this will be the time to push to exhaustion and muscle failure on every single set! Let's drop the reps a little and try to fail at on weighted movements. After four weeks of complete hammering, your body wants to rest. So instead, let's push your personal envelope and see what you've got.
We want your best effort, each and every day! When the going gets tough, the tough get going; be at your best when your best is needed; take no prisoners. You've come this far— now let's put the X in "extreme"! The first of which is to take your. With your awesome, jaw-dropping new physique, you'll probably want to give it the maximum exposure it deserves. So aside from attaching your photos to the pages at the end of this book, we also suggest that you post them on the Million Dollar Body Message Boards.
Any other type of self-promotion, such as a full-page photograph in your local newspaper, is up to you. Once you're done with the camera, it's time to get the tape measure back out and take those "after" body measurements. Record all the dramatic results in the "After Day 90" blanks at the beginning of this section. Final Fit Test: To most accurately determine the progress made in your strength, power, coordination, flexibility, and cardio endurance, be sure to perform this test under the same conditions and timeline as the Fit Test you took prior to day 1.
Record your "After Day 90" results in the blanks provided in this section. Now you can submit your Success Story including your "before" and "after" pictures, personal stats, and transformation story , and compete for these incredible prizes.
So if you ever wanted the extra motivation to work out, eat right, and become a Success Story—now you have it! Why are we doing all this? Because we want you to succeed! Go to MillionDollarBody. Certain terms and restrictions apply.
Please visit MillionDollarBody. There is no problem continuing with P90X the same way you've been going at it. With the training block system, you aren't likely to plateau for some time yet; and with a little creativity, you never w i l l! Each week, do the Yoga X routine at least once. This rate isn't enough for you to make big gains, but it's enough to maintain your muscle mass for quite some time.
This can cut the time of your resistance workouts to under 30 minutes until it's time to make another leap in your physical prowess. There's just one You've busted your butt these past more thing we'd like to say about your awesome accomplishments: At this point your body should be looking great and running like a fine-tuned machine.
Don't fall into the easy trap of letting your gains slip away. We're not saying you need to perform a series of extreme workouts for the rest of your life, but you should continue with some type of fitness regimen that will maintain the results you've worked so hard to achieve.
The fact is, fitness is a lifetime challenge. By completing P90X, you just gave yourself one heck of a head start.
In the following sections, we'll show you various ways to maintain and even build upon your P90X accomplishments. The completion of this program has provided you with the tools to take on almost anything. As a P90X graduate, you are motivated, confident, self-assured, and ready to attack any fear you might have had prior to starting this program.
The continuum of P90X is to explore the possibilities. The person you see standing in the mirror today is not the same person you saw on day 1. The person you are now is capable of so much more than the person who was just starting P90X.
You decided, committed, and succeeded with P90X, so it is only natural to be curious about what else you can do and accomplish. The truth about P90X is that there is no end. This program is an ongoing approach to staying in awesome shape.
That doesn't mean you must continue to hammer out P90X workouts six days a week. It means that this is a fitness program that can be used for the rest of your life. It is a program that grows with you as you continue to explore and improve physically and mentally.
It can be integrated into, combined with, and used to enhance everything else you're doing to stay in shape and enjoy your life. Your choice to embark upon the P90X journey will have benefits that last a lifetime. Now it's time for your new journey to begin. Congratulations on a job well done. Don't stop! You do not have to read this section to perform any of the P90X routines. You'll find that recording this information is easy and extremely helpful towards charting your fitness progress.
The detailed workout listings can also prove useful should you need additional information about any of the workouts or individual exercises. And when you don't have access to a video player, you can perform the appropriate P90X workout straight from this book.
Consider this section just another useful tool to help you maximize your results. This depends totally on you and your individual goals. P90X is versatile. It's all a matter of setting your target number of reps, which will determine how much weight you use. Here's a quick rundown on what it means to "fail" at a given number of reps. Simply stopping at your target number is not what we mean.
Choosing a weight so that you reach muscle failure at the right number of reps is what you're after. For those trying to achieve maximal size, this is your target area for every set in each workout. You can build lean, strong muscles, but you'll never maximize your body's potential for size and strength in this realm.
Arms wide, fingers flexed. Inhale and open arms out straight to side, palms up, thumbs pointing behind you. Exhale back to prayer position. Standing Side Stretch - Stand tall.
Right arm reaches overhead while left arm is straight by your side. Tilt right pelvis out, reaching right arm towards opposite wall. Repeat other side. Move arms in small circles 20 seconds clockwise and 20 seconds counterclockwise. Then position fingers down and rotate arms in larger circles for same amount of time. Ballistic Stretches: Huggers - Swing arms like giving yourself a hug, alternating arm position every 20 seconds. Swimmers - Simulate crawl stroke, then back stroke.
Alternate arms. Reachers - Standing with good posture, reach both arms up high and swing them back behind body as far as you can. Grab upper left arm above elbow with right hand. Pull arm across body, bringing bicep in towards neck until you feel stretch in the shoulder.
Hold for 20 seconds. Then raise bent arm overhead and, with opposite hand, grab elbow and pull arm back behind head. Repeat on other side. Neck Stretch - Reach arm behind body above waist and grab wrist of that arm with other hand. Pull on arm while tilting head in opposite direction of arm you're pulling. Push-up bars can be used for all push-up exercises, except Diamond and Dive-Bomber push-ups. Keep in mind that this is a "repeat" workout where you will perform two rounds of this exercise routine.
During this workout, you w i l l perform a variety of push-up exercises. To get the most out of this routine it is imperative to master the proper push-up form; you can avoid swayback, butt-rise, and improper head position by flexing glute butt muscles, gently tightening abs, and keeping the head and neck aligned with the spine.
When performing push-up and pull-up exercises, do as many repetitions as possible while maintaining good form throughout the movement. Try to set a rep goal prior to starting your set. For pull-ups that goal should be somewhere between 8 and There are only three exercises in this routine that call for the use of weights or bands.
Some people w i l l find that at the beginning of this program they may need to perform some or all of the push-ups on their knees for a greater range of motion. When you are capable of doing 12 to 15 reps from your knees with full range of motion, it's time to graduate to regular push-ups. When performing pull-up exercises, a chair can be used either to help you perform a certain number of reps, or to take the place of a spotter when trying to knock out those last extra reps. Workout Tools: Pull Keeping arms and elbows tight against body up until chin clears bar, and lower sides, perform standard push-up movement.
Be sure arms are fully extended at bottom position. If necessary, modify with one foot on chair. Band Move: From seated, standing, or kneeling position, use a wide grip and pull handles toward chest. Lower arms to full ballistic stretches. Keep moving throughout side than standard push-up position. If necessary, all breaks. If necessary, bend at waist, keeping back flat.
Lift weights modify with one foot on chair. From seated, standing, or kneeling position, hold handles close with Band Move: Shorten band by twisting in a palms-down grip and pull towards small loop.
Then step on center with front chest, keeping arms and elbows close foot. Perform same movement as above. Keep moving throughout together so thumbs and index fingers weight from floor to waist. Repeat on all breaks. Align hands directly below heart. Elbows will flare out during push-up. Stirrers - Bend over and hang one arm Band Move: Stagger feet on band with straight down.
Swing in a circular motion wide-leg stance and pull front handle in as if stirring a giant pot for 10 seconds. Sequence is now 2, 1, Dog position the exercise simulates heels. Keep wrists inward, elbows out, 4, 3, 6, 5, 8, 7, 10, 9, 12, then Pinch To modify, do NOT go back underneath the shoulder blades together at top of fence.
Just return to Downward Dog movement. Shorten band by twisting in small loop. While seated, straddle band at center with both feet. Raise handles in a crisscross motion to perform same movement as above. Shakers - Shake out body. Swimmers - Simulate crawl stroke, then backstroke. Wide-Feet Forward Hamstring Stretch - With feet wider than shoulder width, reach arms skyward, bending forward at waist.
Hang forward with legs straight.
Fold arms and rest head on them or just hang arms straight down. Cat Stretch - On hands and knees hands directly beneath shoulders and knees directly under hips , round back while exhaling and drop chin to chest. Reverse move, inhaling while arching back and lifting head. Child's Pose - Sit on your knees, chest resting on thighs.
Extend arms out in front of you with head on floor. For added side stretch, while reaching overhead, slide both hands to left, placing right hand over left. Repeat on other side with left hand over right. If your game involves a court, field, track, mat, pool, ring, rink, or mountain, Plyometrics can help.
Hamstring Stretch - Standing with feet together, take large step forward, keeping heels aligned. Reach arms skyward and exhale forward over front leg. There has been a virtual explosion in the number of trainers and coaches embracing plyometric training as an integral part of their athletes' development. Chu, Ph. This technique can best be achieved by leaping off the toes and landing softly and quietly on the balls of the feet.
Also be sure to wear good shock- absorbing sneakers and work out on a surface that provides plenty of cushion.
If this technique is adhered to, you w i l l achieve the maximum benefits of this plyometric workout, while at the same time minimizing your risk of injury. However, if you have chronic knee problems, we recommend you substitute P90X's less intensive Cardio X workout for this plyometric workout.
This is a "repeat workout," meaning that you will perform a sequence of 4 exercises and then repeat those same exercises before moving on to the next sequence. Start apart, slowly in a 4-count ease into the like you're about to run. The toe of the with feet together and jump sideways. As bottom of a squat.
At lowest point in front foot should be aligned with the heel soon as you land, bring opposite knee to squat quickly explode up, leaping off of the back foot. Perform 4 squats in this your chest. Repeat back and forth. Land gently and repeat. Modify by keeping knees bent over keep moving to avoid cooling down.
Modify by towel or any other small item you won't Try to touch the floor with every rep. Jncrease height and depth and touch the floor after every squat.
Switch legs in mid-air, then land in keep moving to avoid cooling down. Use your a lunge. Modify by taking your time and not Second 30 Seconds: Spin body back and squatting too deeply. It's very jacks in a squat position, then place hands to butt. The Pete Townshend arm swing is important to use your arms to swing you behind head.
Not too high! Alternate lead leg when jumping. Extend your arms as high some water, towel off if necessary, and hand touching the floor, jump straight up, and as far behind you as possible. Legs keep moving to avoid cooling down. Then front of you. Right arm and left leg are up jump back up and turn degrees back at the same time.
Turn left then back right for the first round, right and back left for the second. Modify by not touching the floor each time. No grabs or poses. To modify, simulate slow jump rope move. Step on the rubber, raise knee, drive forward, and keep moving to avoid cooling down. Be sure to follow through, squat down and catch the ball. Do 30 seconds right-handed and 30 seconds left-handed. Second 30 seconds: Place hands on floor or fold arms directly below head. Slowly alternate bending one knee while straightening left leg, driving heel into ground.
Cat Stretch - On hands and knees hands directly beneath shoulders and knees directly under hips , round back while exhaling" and drop chin to chest.
Quad Stretch - While standing, grab left ankle with left hand and pull back towards buttocks, stretching the quad. As you'll be using smaller muscles, this might prove slightly less of a struggle—but that doesn't mean you won't be fully maxed when this workout is said and done. Maintaining good form is critical for proper muscular development and preventing injury, so stay strict and get ripped! Cross the wrists and clasp hands. Stretch back of shoulders posterior delts by bringing shoulders toward each other.
To stretch front of shoulders anterior delts , clasp hands behind back and pinch shoulder blades together. They come in all shapes and sizes. However, when you see perfectly balanced biceps in front of rock-hard triceps, both supported by steel-ridged forearms, it's a vision you don't forget. Also keep in mind that this is a "repeat" workout, meaning that you w i l l perform a sequence of three exercises and then repeat those same exercises before moving on to the next sequence.
Palms out at the bottom to palms weights back down and turn forearms out Straighten arm to kick back the dumbbell. Bring weights back Make sure elbows remain stationary. Rotate back and forth. Step on band with back foot. Step on band with front foot. Shorten band by twisting in Perform same movement as above. Then step on center of loop with front foot and perform same movement as above. Start with palms in. While raising dumbbells overhead, turn slight tension in shoulders.
Curl dumbbell Huggers - Swing arms like giving yourself wrists so palms face out at top of move. Squeeze at the top. Elbows are higher than hands at end body off chair and lift back up.
Maintain exaggerated Huggers - Swing arms like giving yourself posture throughout the exercise. Alternate arms and standard triceps kickbacks, changing wrist Shakers - Shake out body. Huggers - Swing arms like giving yourself Band Move: Alternate wrist position between each rep. Bring shoulder fly.
Then lean forward so lower to perform curl. Place elbows just below dumbbells on either side of head, in line with rib cage comes in contact with upper knees and be sure to straighten arms forehead, keeping upper arms and elbows thigh, and perform fly movement from completely at bottom of movement. Ian stationary while extending lower arms that position. Be careful not to turn likes to alternate the right and left arm. Raise and lower weights from the the bent-over shoulder fly into a back fly.
Shorten band by twisting in Band Move: While standing, step on loop. Then straddle it evenly with both Band Move: Standing with back foot on band, center of looped band with front foot.
Keep Perform same movement as above. Huggers - Swing arms like giving yourself a hug, alternating arm position every X 14 20 seconds. Congdon Curl Curl weights up in standard palms-up position. Then turn wrists inward to bring weights down in hammer position.
Perform series of palms-up, palms-down curls. Push up, raising upper body off the ground. Lower body almost to floor, then repeat. Stirrers - Bend over and hang one arm straight down.
Swing in a circular motion as if stirring a giant pot. The philosophy of hatha yoga, on which this program is based, is that the more you can focus on the breath through each pose, the less you will notice the strain and discomfort. That's the goal of this workout.
Although guys in particular may question yoga's place in the X program, after one session they will understand YOGA X why this body-sculpting workout is a vital part of extreme fitness and an integral component of P90X. If you're new to yoga, this won't be easy—but you'll be amazed at your progress in just 90 days. Squeeze buttocks and tilt hips forward. For P90X grads only, you can mix up these next-level workouts with the classic X for a whole new way to get ripped.
No set, no cast, no mercy! MAX Interval Training and sports performance-based workouts will get you into seriously crazy shape. Click here to chat live with a customer service representative. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. Please consult with a physician before beginning any exercise program.
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