Download P90X Workout Schedule PDF (Classic, Lean, Doubles)
The complete program also includes nutritional directives, and is designed to be a program for people who are already in good shape to pursue true athletic excellence. The P90X schedule calls for working out six days each week, with the seventh day devoted to rest or to optional stretching. Sponsored Links P90X utilizes the circuit training method, with which you go from exercise to exercise with very little rest in between.
The contents of the circuits are constantly changing, too. This keeps your body in a constant state of confusion, as the exercises are always hitting it from a slightly different vantage, which is a way to avoid plateaus and to attain the most weight loss and lean muscle growth.
Because P90X is based primarily on floor exercises that use minimal equipment and no heavy weights, this is not a program that is designed to produce a bulky body There are three versions of the P90X, and P90X Classic is the baseline. P90X Lean is for those who are more interested in healthy, exercise-based weight loss than in muscle strengthening.
P90X Doubles calls for extra cardiovascular only sessions that must be done in addition to Classic. The program lasts for a total of three months, or 13 weeks. The first two four week periods are organized in a similar manner, and the last five weeks switches things up even more.
The P90X schedule calls for different groups of exercises on each of the six days of the first week, with one day of rest or optional stretching on day seven. This sequence is repeated exactly during weeks two and three.
On the fourth week, the same pattern is followed, only with a new group of exercises for each day. The exercises are just a bit lighter, to allow the body to recover and to confuse it a bit more.
The patterns of the next four weeks, weeks five through eight, are the same as those of the first four weeks. The groups of exercises are changed for each of the six repeating days, except that week eight, the lighter week, is the same as week four.
Then, just when your body started to think that it knew what would be coming at it, the P90X Schedule throws it another curve ball! Week nine calls for new groupings of exercises for each of the six days of the week. Then, week ten calls for yet another six new combinations. Weeks eleven and twelve are repeats of weeks nine and ten. Week thirteen, the lighter week, is the same as weeks four and eight.
P90X Workout Sheets – Free Download
P90X Legs and Back is not one of my favorites, but its extremely important to build strength. Further down the page I also want to share with you how you can download P90X, so read to the end to get all the information.
The second reason, it seems that this workout focuses on my glutes more than anything else. I do make some modifications, so that it fits my style a bit more, and works my quads a bit more. So lets get to the review. You start with a light cardio warm up for about 2 minutes, followed by just under a 8 minute stretch. The actual workout is about 45 minutes, then you finish off with a 4 minute cool down and stretch.
Weights are optional throughout the workout, and if you decide to use them, where do you write that information down at? Since this made little to no sense to me, I put together my own P90X worksheet specifically for Legs and Back. On to the workout: Balance Lunges. Imagine a lunge, with your back foot supported up on a chair. This exercise is 25 reps for each leg. Calf Raise Squats. A squat that is followed by a calf raise. Reverse Grip Pull Ups. Giving the legs a break, you jump on the pull up bar, remember to modify as needed.
Super Skaters. Interesting and challenging balance move. Wall Squats. Wow, is about all I can say on wall squats.
One position is with your back against the wall, in a sitting position, with your quads and knees parallel to the ground. The second position is a little easier, you raise up slightly to about a degree position. Wide Grip Pull Ups. Back on the pull up bar. Step Back Lunges. Just as it sounds, stepping backwards to a lunge, with 15 reps per side. Alternating Side Lunges. The same thing as step back lunges, except you step to the side this time, 12 reps each side. Close Grip Pull Ups.
Single Leg Wall Squat. Even more challenging then the wall squat. This time, you get in a deep wall squat and lift a leg, alternating between each side every 10 seconds, for a total of 60 seconds. Dead Lift Squats. Just like a squat, except you lower into the squat with only one leg, the other is off the ground behind you. Switch Grip Pull Ups. The switch grip pull up is challenging. If you are using a P90X Chin up Bar , set your feet down on the ground for each switch.
If you have a real sturdy pull up bar or a tower, make the switch without touching the ground for added intensity. On this move, you will lunge straight forward, step back with a kicking move, then lunge to a 45 degree angle, step back with a kicking move, then lunge to the side, and another kicking move. You will repeat these three moves for 5 total sets on each leg.
Sneaky Lunges. Walking lunges, but you will stay on your toes the entire time, 20 total reps. Just do your best. Chair Salutations. This move is like sitting in an invisible chair. Toe Roll Iso Lunges. Wide Front Pull Ups. Pull ups again, you know you love them. Another surprise for you. Calf Raises. This move is a total of 75 calf raises, in 3 different positions. This move has you doing 30 speed squats on each leg. Then you you squat at a quick pace. Add some small jump moves at the end for added intensity.
As one of my prouder moments for this workout, I finally broke into triple digits on the 8 sets of pull ups. The pull ups were all unassisted, with no added assistance or chair. You might hit triple digits a lot sooner, or it may take longer, we are all different. When I started P90X on my very first round.
I could only do 3 wide pull ups. You can watch all of the videos by visting our P90X Videos page. You can watch the Making of P90X here. As always, if you have questions, comments, of if you would like to send us your P90X Review or Success Story, you can contact us below. It also includes all of the new workouts released during the year. Are you wanting to lose weight? Gain weight add size?
Get ripped? Just stay healthy and fit? All of the workouts you need to reach your personal goals are in the library. No more gym memberships, no more buying one workout DVD and getting bored, you get all of the workouts and all of the new workouts for a ONE great price.
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Workout Sheets, Progress Trackers, and Calendars
Enter in some personal information and have a calculator determine your Body Fat Percentage. The P90X Fit Test is also available on this excel worksheet.
P90X Reviews: Legs and Back | Download P90X | Extremely-Fit
One of the absolute best parts of this excel worksheet is that it will graph your workout progress. For example, when you enter your data, reps and weight for week one, it will automatically graph this information, then week two will show your improvement. And not quite finally, there is more!
But for my rave review, know that this excel worksheet also has the material available for print as well. So you really have no need for the PDF format below.
Nothing wrong with that, I did the very same thing for my previous 8 rounds of P90X! It is absolutely amazing what this excel worksheet will do! I can move forward and tell you why I think tracking your progress is so important! It is the right thing to do. But overall still a 5 js. I love it. And will continue to use it regardless of anything. More ppl should try to be healthier all the way around.
P90X Advanced Excel Worksheets
This program is a form of therapy for many. So keep being you. Working out for me has never been an issue. And every person is differnet and works out on different levels. I just enjoy cardio And I eat pretty healthy and anyone could eat better etc. I just choose to cook or eat what my body craves. On the fourth week, the same pattern is followed, only with a new group of exercises for each day.
The exercises are just a bit lighter, to allow the body to recover and to confuse it a bit more. The patterns of the next four weeks, weeks five through eight, are the same as those of the first four weeks.
The groups of exercises are changed for each of the six repeating days, except that week eight, the lighter week, is the same as week four.
Then, just when your body started to think that it knew what would be coming at it, the P90X Schedule throws it another curve ball! Week nine calls for new groupings of exercises for each of the six days of the week. Then, week ten calls for yet another six new combinations.