P90X Workout Schedule

Posted in P90X Workout Schedule on December 27th, 2013 by admin – Be the first to comment

The P90X schedule variations include  Classic, Doubles and Lean :

Classic the most basic routine, the regular type, other two are based on it. Lean is for the people who prefer more cardio and a little less upper body resistance. Doubles is the same as Classic but after 30 days you add cardio, so its an A.M and P.M workout. The difference between these schedules are the combination of different workouts in daily basis to make it effective for getting faster and better results.

  • Classic: This routine offers three days of resistance (with the use of free weights or resistance bands that will have to be purchased separately) and three days of cardio and yoga.
  • Lean: This routine offers two days of resistance and four days of cardio/yoga.
  • Doubles: This routine is nothing more than the Classic program with extra cardio thrown in. Typically, a person will do the regular program in the morning and then will do the extra cardio in the evening. Its very intensive and for people who want to serious strength training.

It’s recommended to start with the classic or lean routines first and to leave the doubles for when you’re more advanced. It’s commendable to want to rush through the system by doing as much as possible, but you must consider that your body can only do so much. It’s better to start slow and build up, especially if you’re not used to exercising. If you try to do too much too soon, you’ll only burn out and you’ll never complete the ninety days.

Phase 1ClassicDoublesLeans
Weeks 1~3
Day 1Chest & Back, Ab Ripper X Chest & Back, Ab Ripper X Core Synergistics
Day 2Plyometrics
Plyometrics Cardio X
Day 3Shoulders & Arms, Ab Ripper X Shoulders & Arms, Ab Ripper X Shoulders & Arms, Ab Ripper X
Day 4Yoga XYoga XYoga X
Day 5Legs & Back, Ab Ripper X Legs & Back, Ab Ripper X Legs & Back, Ab Ripper X
Day 6Kenpo X
Kenpo X Kenpo X
Day 7Rest or X Stretch Rest or X Stretch Rest or X Stretch
Week 4
Day 1Yoga X Yoga X Yoga X
Day 2Core Synergistics
Core Synergistics Core Synergistics
Day 3Kenpo X Kenpo X Kenpo X
Day 4X Stretch
X Stretch X Stretch
Day 5Core Synergistics Core Synergistics Core Synergistics
Day 6Yoga X
Yoga X Yoga X
Day 7Rest or X Stretch Rest or X Stretch Rest or X Stretch

Phase 2ClassicDoublesLeans
Weeks 5~7
Day 1 Chest, Shoulders & Triceps,
Ab Ripper X
[AM] Cardio X;
[PM] Chest, Shoulders & Triceps, Ab Ripper X
Core Synergistics
Day 2Plyometrics Plyometrics Cardio X
Day 3Back & Biceps, Ab Ripper X [AM] Cardio X;
[PM] Back & Biceps, Ab Ripper X
Chest, Shoulders & Triceps, Ab Ripper X
Day 4Yoga XYoga XYoga X
Day 5Legs & Back, Ab Ripper X [AM] Cardio X;
[PM] Legs & Back, Ab Ripper X
Legs & Back, Ab Ripper X
Day 6Kenpo X Kenpo X Kenpo X
Day 7Rest or X Stretch Rest or X Stretch Rest or X Stretch
Week 8
Day 1Yoga X Yoga X Yoga X
Day 2Core Synergistics
Core Synergistics
Core Synergistics
Day 3Kenpo X Kenpo X Kenpo X
Day 4X Stretch
X Stretch
X Stretch
Day 5Core Synergistics Core Synergistics Cardio X
Day 6Yoga X
Yoga X
Yoga X
Day 7Rest or X Stretch Rest or X Stretch Rest or X Stretch

Phase 3ClassicDoublesLean
Weeks 9 and 11
Day 1Chest & Back, Ab Ripper X[AM] Cardio X
[PM] Chest & Back, Ab Ripper X
Chest & Back, Ab Ripper X
Day 2Plyometrics[AM] Cardio X
[PM] Plyometrics
Cardio X
Day 3Shoulders & Arms, Ab Ripper X Shoulders & Arms, Ab Ripper X Shoulders & Arms, Ab Ripper X
Day 4Yoga X[AM] Cardio X
[PM] Yoga X
Yoga X
Day 5Legs & Back, Ab Ripper X [AM] Cardio X
[PM] Legs & Back, Ab Ripper X
Core Synergistics
Day 6Kenpo X
Kenpo XKenpo X
Day 7Rest or X Stretch Rest or X Stretch Rest or X Stretch
Weeks 10 and 12
Day 1Chest, Shoulders & Triceps, Ab Ripper X [AM] Cardio X
[PM] Chest, Shoulders & Triceps, Ab Ripper X
Chest, Shoulders & Triceps, Ab Ripper X
Day 2Plyometrics [AM] Cardio X
[PM] Plyometrics
Cardio X
Day 3Back & Biceps, Ab Ripper X Back & Biceps, Ab Ripper X Back & Biceps, Ab Ripper X
Day 4Yoga X
[AM] Cardio X
[PM] Yoga X
Yoga X
Day 5Legs & Back, Ab Ripper X [AM] Cardio X
[PM] Legs & Back, Ab Ripper X
Core Synergistics
Day 6Kenpo X
Kenpo X
Kenpo X
Day 7Rest or X Stretch Rest or X Stretch Rest or X Stretch
Week 13
Day 1Yoga X Yoga X Yoga X
Day 2Core SynergisticsCore SynergisticsCore Synergistics
Day 3Kenpo XKenpo X Kenpo X
Day 4X Stretch
X Stretch
X Stretch
Day 5Core Synergistics Core Synergistics Cardio X
Day 6Yoga X
Yoga X
Yoga X
Day 7Rest or X Stretch Rest or X Stretch Rest or X Stretch

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P90X2 Workout Schedule

Posted in P90X2 Workout Schedule on February 6th, 2013 by admin – Be the first to comment

The first phase of P90X2 is the foundation phase which is designed to last from 3-6 weeks. To prepare you for the rest of the program and for a higher level of intensity, it focuses on developing balance and strengthening your core.
Day 1: X2 core focuses on the body’s core, which is in the form of an X shape if you were to draw lines from one arm to its opposite leg and repeat on the other side of the body. It’s where all movement begins and ends.
Day 2: Plyocide: A workout combining traditional movements in workouts with both mind and coordination drills to increase both speed and endurance.
Day 3: Rest or X2 recovery and Mobility: The myofascial release technique increases mobility and works out kinks and knots in the body.
Day 4: X2 Total Body and X2 Ab Ripper: The total body workout uses both instability and resistance together to force the muscles to work in the way that guarantees results. The most important aspect is form.
Day 5: Yoga: Yoga focuses on relaxing both the mind and body while increasing range of motion and muscle strength. It has been shortened from 93 down to 66 minutes from Yoga X.
Day 6: X2 Balance + Power: This workout pushes on limits and is basically an addition to where X2 ends its cycle. The movements are explosive and combined with strength to force you to move beyond your comfort zone.
Day 7: Rest or X2 Recovery and Mobility

The second phase builds on the skills that were learned and strengthened during phase one. It’s the strength phase and lasts from 3-6 weeks. They are split into sections so you work out 2-3 muscle groups during each workout. Phase 2 is where you can expect to see the largest change in muscle tone or fat loss. If using the program primarily to lose fat or build muscle, instead of giving yourself a challenge or to stay fit, you’ll definitely want to spend the full 6 weeks on this portion of the program.
Day 1: Chest + Back + Balance + X2 Ab ripper: Similar to the original chest + back, the exercises focus on the back and chest but done in unstable positioning to force the muscles to work.
Day 2: Plyocide
Day 3: Rest or X2 Recovery + Mobility
Day 4: X2 Shoulders + Arms +X2 Ab Ripper: This workout focuses on strengthening the shoulders to reduce the chances of injury and increase stability.
Day 5: X2 Yoga
Day 6: Base + Back & X2 Ab Ripper: Works on both the back and base of the body which include the greatest number of muscles but gives meaning to the phrase “hurts so good.”
Day 7: Rest or X2 Recovery + Mobility

The third and final phase of the program is the performance phase which focuses on building endurance and increasing levels of performance. It lasts from 3-4 weeks and is also known as the “money” phase of the program. It is the most intense phase of the entire program and utilizes PAP or Post Activation Potentiation.
Day 1: P.A.P Lower: The strength you’ve gained during the first two phases of the program come to work here. The workouts are done in two different four-round movement cycles that have tested even the fittest athletes.
Day 2: P.A.P Upper: Moves the P.A.P. action to the upper body and leaves you feeling loose and springy after an intense workout.
Day 3: X2 Yoga
Day 4: Rest or X2 Recovery + Mobility
Day 5: P.A.P. Lower
Day 6: P.A.P. Upper
Day 7: Rest or X2 Recovery + Mobility
Recovery is another portion of the program that you decide when to do during the program. It should be done when you feel it is in order and is not limited to a specific time-frame.

Phase 1Phase 2Phase 3Recovery Week
FOUDATION
3 to 6 Weeks
STRENGTH
3 to 6 Weeks
PERFORMANCE
3 to 4 Weeks
to be done whenever you need it
Day 1X2 coreChest + Back + Balance & X2 Ab RipperP.A.P. LowerX2 Recovery + Mobility
Day 2Plyoicde
PlyocideP.A.P. Upper
X2 Yoga
Day 3Rest or X2 Recovery + MobilityRest or X2 Recovery + MobilityX2 YogaX2 Recovery + Mobility
Day 4X2 totall Body & X2 Ab RipperX2 Shoulders + Arms & X2 Ab RipperRest or X2 Recovery + MobilityX2 Yoga
Day 5X2 YogaX2 YogaP.A.P. LowerX2 Recovery + Mobility
Day 6X2 balance + PowerBase + Back & X2 Ab Ripper P.A.P. UpperX2 Yoga
Day 7Rest or X2 Recovery + MobilityRest or X2 Recovery + MobilityRest or X2 Recovery + MobilityRest or X2 Recovery + Mobility
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P90X3 Workout Schedule

Posted in P90X3 Workout Schedule on February 6th, 2014 by admin – Comments Off

The latest in the famous fat-burning system by Tony Horton, P90X3 combines all the fitness power of its predecessors in only half the time. That’s right: Instead of 60 minute programs, the P90X3 workout takes only 30. A simple half-hour in the morning or during your lunch break is enough to get shredded and sculpt the body you’ve always wanted.

How does this time break down? Let’s take a look at the P90X3 schedule.
Classic
Best for beginners, the classic schedule will take you through 90 days of fitness at a measured pace that gradually increases intensity as you build strength and endurance. If you don’t have any particular fitness needs in mind, or if you just want to lose weight and start building muscle, this staple program will cycle you through strength, cardio and conditioning.

Doubles 

The Doubles schedule is intended for people seeking to add extra cardio workouts or having weight loss goals. The workout should be avoided by those rehabilitating an injury. The first phase replicates the standard workout. The second phase introduces one additional workout three days per week, and the fourth phase adds supplementary workouts four days per week.

Lean 

You won’t mess around in the lean schedule. While each workout is still only 30 minutes long, it’s devoted almost exclusively to cardio, which means breaking a serious sweat. It also divides itself into three “blocks” of 4-5 weeks each, which requires real dedication on your part if you want to see the schedule to its end.

Mass 

This one is for exercise buffs who have already reached their goal weight or established a strong fitness baseline. With routines like the Ab Ripper X3, it’s designed to pack on muscle in a way that equals or even surpasses weight training at the gym. You can also opt for a “doubles” option that increases your workout to one hour a day.

These are a few of the options offered by the P90X3 fitness regimen. In just half an hour a day, you can take amazing strides towards building new muscles and burning away all your excess fat.

So no more excuses. No more stress about making time to hit the gym. With the P90X3 workout schedule, all it takes is 30 minutes a day in order to get fit, improve your cardiovascular health and build a better version of you.

Phase 1ClassicDoublesLeansMass
Weeks 1~3
Day 1Total SynergisticsTotal SynergisticsAcceleratorTotal Synergistics
Day 2Agility XAgility X
Dynamix
The Warrior
Agility X
Day 3X3 YogaX3 YogaX3 YogaX3 Yoga
Day 4The ChallengeThe ChallengeCVXThe Challenge
Day 5CVXCVX
Dynamix
IsometrixPilates X
Day 6The Warrior
The Warrior
Agility XIncinerator
Day 7DynamixDynamixDynamixDynamix
Week 4
Day 1IsometrixIsometrixIsometrixIsometrix
Day 2DynamixDynamixDynamixDynamix
Day 3AcceleratorAcceleratorAcceleratorThe Warrior
Day 4Pilates XPilates XPilates XPilates X
Day 5CVXAgility XCVXAgility X
Day 6X3 YogaX3 YogaX3 YogaX3 Yoga
Day 7DynamixDynamixDynamixDynamix
Phase 2ClassicDoublesLeansMass
Weeks 5~7
Day 1Eccentric UpperEccentric Upper
Accelerator
TriometricsEccentric Upper
Day 2TriometricsTriometrics
Dynamix
The WarriorEccentric Lower
Day 3X3 YogaX3 YogaX3 YogaX3 Yoga
Day 4Eccentric LowerEccentric Lower
CVX
MMXEccentric Upper
Day 5IncineratorIncinerator
Isometrix
IncineratorEccentric Lower
Day 6MMXMMX
Dynamix
CVXMMX
Day 7DynamixDynamixDynamixDynamix
Week 8
Day 1IsometrixIsometrixIsometrixIsometrix
Day 2DynamixDynamixDynamixDynamix
Day 3AcceleratorAcceleratorAcceleratorThe Warrior
Day 4Pilates XPilates XPilates XPilates X
Day 5CVXAgility X
Dynamix
Agility XDecelerator
Day 6X3 YogaX3 YogaX3 YogaX3 Yoga
Day 7DynamixDynamixDynamixDynamix
Phase 3ClassicDoublesLeansMass
Weeks 9 and 11
Day 1DeceleratorDecelerator
Accelerator
DeceleratorEccentric Upper
Day 2Agility XMMX
Pilates X
MMXEccentric Lower
Day 3The ChallengeThe Challenge
Dynamix
Eccentric LowerX3 Yoga
Day 4X3 YogaX3 Yoga
Agility X
X3 YogaEccentric Upper
Day 5TriometricsTriometrics
Isometrix
TriometricsEccentric Lower
Day 6Total SynergisticsTotal Synergistics
Dynamix
Eccentric UpperMMX
Day 7DynamixDynamixDynamixDynamix
Weeks 10 and 12
Day 1DeceleratorDecelerator
Accelerator
MMXTotal Synergistics
Day 2MMXCVX
Pilates X
DeceleratorAgility X
Day 3Eccentric UpperEccentric Upper
MMX
TriometricsX3 Yoga
Day 4X3 YogaTriometrics
Isometrix
Pilates XThe Challenge
Day 5TriometricsX3 Yoga
CVX
DeceleratorPilates X
Day 6Total SynergisticsEccentric Lower
Dynamix
CVXIncinerator
Day 7DynamixDynamixDynamixDynamix
Week 13
Day 1IsometrixIsometrixIsometrixIsometrix
Day 2AcceleratorAcceleratorDynamixX3 Yoga
Day 3Pilates XPilates XAcceleratorDecelerator
Day 4X3 YogaX3 YogaX3 YogaEccentric Lower
Day 5DynamixDynamixDynamixEccentric Upper
Day 6DynamixDynamixDynamixDynamix
Day 7DynamixDynamixDynamixDynamix
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