The P90X Workout Schedule PDF – Classic, Lean, & Doubles

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The Benefits of Stretching
Weeks 10 and 12 Day 1: The P90X lean plan focuses more on cardio than resistance and this method is perfect for anyone who is timid about trying the classic plan the first time around. Kenpo X Day 4: We live busy lives, and at least for me, it never It includes 12 DVDs each has different workout style, a DVD for an overview of the system, a 3 phases nutrition plan , a fitness guide, a calendar to make record and online support tools. I am like most, been hitting the couch way too long. To provide a better website experience, caloriebee.

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Ab Ripper X Exercises with Photos: P90X, P90X2, P90X3

The program is extremely versatile and can help virtually anyone meet their fitness goals. Click here to get your DVDs. The Classic Workout Schedule features three days of resistance training workouts. This includes using free weights, dumbbells, barbells , resistance bands, pull up bars and exercise balls. The other three days you will be doing cardiovascular and yoga workouts. The Lean Workout Schedule is geared towards those that prefer cardio activity.

It is intended to help you lean out and burn fat faster. 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.

Get absolutely ripped in just 90 days with P90X — Click here. Weeks 1 — 3. Your email address will not be published. This site uses Akismet to reduce spam. Learn how your comment data is processed. Lean The Lean Workout Schedule is geared towards those that prefer cardio activity. Doubles The Doubles Workout Schedule is exactly what the name says. Weeks 1 — 3 Day 1: Yoga X Day 5: Kenpo X Day 7: Rest or X Stretch Phase 1: Start in a "butterfly stretch" position with your legs bent and feet together, with you knees pointing away from each other.

During the exercise, maintain the same distance between your knees. Rock backwards and raise your hips off the ground. This exercise is all about moving the hips up and down, while using the core to keep the position of your legs intact.

Each up-and-down motion counts as one rep. The motion is the same as the hip rock-and-raise, only both legs are pointed straight up in the air.

Leave them in that position and, while lying down, move the hips up and down. Lie down with your legs straight. Do a sit-up and touch your toes. As you lie back down lift your legs up in the air. When you are about halfway to lying back down reach up and touch your toes with your legs still in the air.

Leave your hands in the air and bring your legs back down. Lie on your side with your legs at a forty-five degree angle. Place your bottom arm on the ground to stabilize yourself and your top arm behind your head. Balance on your hips and bring your legs toward your chest and your top elbow toward your knees.

Lie on your back with one foot flat on the ground and the other leg lifted toward the ceiling. As you raise your shoulders, "climb" up your leg. There are a few ways to do this. You can reach straight up and touch your toes, or you can grab the side of your leg once for support and then touch your toes. Do 14 on each leg. Sit up straight with your knees slightly bent and your feet hovering above the floor.

Clutch your hands together in a fist in front of your belly-button. Quickly twist from side to side, rotating your whole torso. Touching both sides counts as one rep.

This is a lot like the Fifer scissor exercise from the first Ab Ripper X workout, but with an added upper-body component. Lie on your back with your right leg raised and kept straight, and your left leg hovering above the ground. Reach your left hand to your right leg in a twisting motion. Switch sides, so that your right hand twists toward your lifted left leg. This is one rep, and you will do Start in a sitting "V" position, balancing on your sit-bones with your legs lifted straight in front of you.

Make a "rowing " motion by leanig back so your upper and lower body are hovering off the ground and then pull up, bending your knees into your chest. Keep your back as straight as possible the whole time. Lie flat on your back with your legs hovering off the ground and your arms raised behind your head, also hovering off the ground.

Using your core muscles, flip over to the right so that you're lying on your stomach, with your limbs still up in the air. Roll to your right back onto your stomach. When you do it again, roll to your left. Do each side 10 times. Start by doing the oblique crunch from Ab Ripper X. Instead of doing all of your reps on one side, though, roll over on your back to the other side and do an oblique crunch. Continue rolling back and forth.

Starting on your back, roll up until you're in a seated "V" position, with your legs as straight as possible and your arms pointing straight in front, parallel to the floor. Hold this position for two to five seconds and roll back. Lie on your back with your legs straight up in the air, perpendicular to the floor. Press your arms flat into the floor in a "T" shape for support. Drop your legs to one side, maintaining them at a degree angle with the floor, and hold for five to ten seconds.

Using your core, move your legs to the other side. Lie on your back with your feet straight out in front of you, on the floor and your hands under the arch of your back.

Flexing your feet and keeping your knees straight, lift your legs until they are perpendicular to the floor. When you get there, use your abs to lift your buttocks off the ground.

Slowly lower your legs back to the floor, maintaining control, until they are about six inches off the ground. Spread your legs as wide as possible and put them back together. Sit up straight with your legs straight out in front of you. Lean back as far as you can without your feet popping off the ground. Twist your upper body to the right, holding for about five seconds.

Twist to the other side to complete the rep. The movement of your legs is the same as the Fifer scissors in Ab Ripper X. However, while keeping your shoulders hovering above the ground, each time your legs separate, clap your hands in the space between your legs. This one is 30 reps. Lie on your back with your legs up in the air, perpendicular to the floor.

Move your feet toward your body until your legs are close to being over your face. Raise your buttocks off the ground and make a big circular motion clockwise with your feet, as if your legs were a propeller. Do 10 rotations in each direction.

Balance on your sit bones with your legs and back off the ground. Place your hands behind your head. Pedal your feet as if riding a bicycle, and as you pull your knee into your chest twist your upper body so that your opposite elbow touches your knee.

Hold for a second, and switch. This is more of a stretch and warm-up than an ab-ripping exercise. Stand up with your feet wide apart, and lean forward so your back is straight and parallel to the floor.

Extend your arms to the sides like airplane wings. Stretch your right hand down to your left foot, twisting your upper body at the waist. Start in a forearm or Sphinx plank. Hop your legs toward your arms three times, holding that position, and hop back to a straight plank. Sit on your tailbone, tucking your pelvis and rounding your arms and lower back, making your body look like the letter "C.

Twist to one side, lifting your torso and your arms over your head, like the letter "Y. While holding a forearm plank, bring your right knee up into your right tricep.

Alternate onto the left side. Keep your hips level with your shoulders. This is just like the Abrinome from Ab Ripper X2, except you pause and hold your position as your legs move right, left, up, down, and tilt. Assume a side-plank position, and place your top foot in front of your bottom foot for balance. Drop your hips to the floor twice and return to a side plank. Then, twist your body toward the ground while you reach your top arm underneath your body and roll onto the balls of your feet so that you are in a regular one-armed plank with one arm reaching toward the opposite side.

For an added challenge, hold a dumbbell weight in your moving hand. Start on your back with your arms outstretched above your head.

Pull up to a straight-legged "V" position and slightly curl your lower back toward the ground while bending your knees. Do four Russian twists before sitting up again and, in a controlled motion, lying back on the ground. This can also be done with a dumbbell. This is like a bicycle twist but done while lying on your back. Pull one knee into your torso and extend the other up into the air. With your arms clasped behind your head, reach your opposite elbow to the extended leg, and switch.

Sign in or sign up and post using a HubPages Network account. Comments are not for promoting your articles or other sites. A few of these in P90X2 the only one I know by heart are not correct. In the video, the roll V hold is only 10 reps, so is phelan twist. In roll V hold you don't go from flat on the ground to the v position, your back should be rounded as you roll back.

1. In-and-Outs