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P90X is done at home with 12 different DVD workouts.
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P90X is one of the biggest fitness phenomena to grab hold of the public in quite some time. P90X is comprised of twelve separate workouts that were created to aid in losing fat, gaining muscle of the lean variety, increasing your stamina, and helping you to live healthier. These workouts are further broken into five different types of training focuses, which are weight, cardiovascular, endurance, flexibility, and martial arts. The workout is sold as a DVD set, and you will need a pair of dumbbells and pull-up bar.
Chest & Back
The Chest & Back DVD combines different variations of the pushup to work your chest and has six different exercises to work your back. For your chest, the pushup variations are regular, dive bomber, wide grip, military, and diamond. To work your back, the workout includes pull-ups and variations on different rowing exercises. Each exercise is done for two sets with as many reps in each set as possible during a span of sixty seconds.
Plyometrics. Think pyrotechnics. This workout is one of explosive movements meant to target improving cardiovascular function, fat burning and improving performance athletically. There are five different stations with four exercises at each station. You will perform each movement for either 30 or 60 seconds, then repeat each exercise one more time. There is no break in between movements - only a 30 second rest interval after each set of four exercises. Exercises include jumping jacks, jump squats, running jump squats, the circle run, and knee tuck.
Cardio X is a low-impact, cardio workout with a splash of plyometrics, a dash of yoga and a pinch of martial arts. These movements will help you burn body fat and help you increase your endurance. You will do a wide variety of exercises including jumping jacks, jump kicks, wacky jacks, cross punches and yoga poses like Sun Salutations, Warrior One and Runner's Pose.
Arms & Shoulders
The Arms & Shoulders section of P90X is designed to increase the size and power in your deltoids, triceps and biceps. Each muscle group will be worked out with four separate exercises, totaling twelve exercises to sculpt your arms and shoulders. You will perform two sets of each exercise, each set consisting of as many reps as you can muster in a 60 second time frame. Exercises include overhead presses, curls, arm raises, and arm extensions.
For strength and stability, a flavor of yoga is added to P90X. It also helps with coordination, as well as flexibility and balance. The Yoga X workout can last up to ninety minutes and utilizes different yoga poses that will help strengthen your upper body, core, and lower body. You will do a combination of exercises such as Downward Dog, Upward Dog, and planks.
Legs & Back
The Legs & Back workout will work both your upper and lower back, quads, calf muscles, and hamstrings. The program has you perform a set of two leg exercises, followed by one back exercise - primarily a form of pull-up. There are four sets in each of the two rounds, with a break in between. You will perform different types of rowing movements, squats and lunges, along with a variety of pull-ups.
This is the P90X martial arts workout that is targeted towards losing fat and increasing endurance. It lasts almost one hour. You will focus on different types of punching and kicking exercises. This is the only workout in the P90X series in which you are constantly jumping from movement to movement and there are no breaks in between sets.
The X Stretch portion of P90X is designed to promote flexibility and help prevent any muscular injuries. This workout has an exercise for stretching every muscle group. Each stretch lasts from 30 seconds to one minute. Some of the stretches included target the back, core, glutes and hamstrings.
Core Synergistics uses a combination of Pilates and yoga in order to promote increased strength and endurance within the core of the body. Each movement lasts from 30 seconds to one minute and is performed while laying down.
Ab Ripper X
Just like its name, Ab Ripper X wants to give you ripped abs. With its own set of core strengthening exercises, this workout will help to increase your strength in the core. Exercises include the Seated Bicycle, wide leg sit-ups, Pulse Up and the Oblique V-up.
Chest, Shoulders & Triceps
In the Chest, Shoulders & Triceps workout, there are 24 exercises, eight for each section of the body being worked. One set is performed with as many reps as possible done in the span of 60 seconds. Exercises include Floor Flys, Scarecrows, Y Presses and a variety of different triceps extensions.
Back & Biceps
During the Back & Biceps DVD you perform twelve exercises for your back and twelve for your biceps for a total of twenty four. The workout includes one set of each exercise for as many repetitions as you can perform within a span of 60 seconds. Exercises include, pull-ups, curling and rowing motions.