The P90X Workout Plan comes complete with 12 different workouts utilizing three different phases. There are also three different workout schedules depending on your fitness goals and levels. They are Classic, Doubles and Lean.
I like that there is a pre-requisite fitness test entitled the P90X Minimums prior to beginning this program. If you pass these rigorous minimums, then you are ready to begin this plan. All of the plans give you a recovery week with a focus on stretching, yoga and some cardio before beginning another phase of intensity.
The classic plan involves the most comprehensive workout of strength, cardio, core, yoga and stretching, utilizing the trademarked “Science of Muscle Confusion.” Form is key here with reinforcing and learning the exercises as an emphasis. According to The P90X Extreme Home Fitness Guide, “focus less on the amount of weight you are lifting and instead try to achieve your desired number of repetitions while maintaining strict form.”
The Doubles Plan adds several extra doses of cardio per week to step up weight loss. In certain phases and on certain days you will do an A.M. and a P.M. workout. This is also for those who need a more elite training program of cardio conditioning. Creators of P90X warn that to take on the Doubles Plan, you should be completely injury free.
The Lean Plan Program is the least intensive with a stronger focus on cardio. There is still a focus on strength, just not as strong as the Classic or Doubles plans.
Here are the workouts which are utilized in various sequences throughout all of the types of workouts and phases:
Chest and Back – This workout focuses on two of the largest major muscle groups. This intense workout features several types of push-ups and pull-ups with different grips to target different areas of the chest and back.
Plyometrics - “Plyometric training relates to any activity that requires speed and strength, as it improves your ability to run faster, jump higher, and maneuver in multi-directional sports.”
Shoulders and Arms – This workout consists of various shoulder presses as well as flys, a combination of different bicep curls, tricep kickbacks and tricep extensions. This workout will “do wonders for the development of the deltoid muscles and the biceps and triceps.”
Yoga X – This is a more than 90 minute Yoga Workout athletic-based, “body sculpting” yoga workout. It's based on Hatha yoga where you breathe through each pose. The Fitness Guide proclaims that “Yoga’s place in the X Program is a vital part of extreme fitness.”
Legs and Back - The leg workout utilizes a variety of squats and lunges. This is an extreme lower body routine. Fortunately, it incorporates an upper body back workout giving your lower half a few little breaks. The back workout focuses on a variety of different pull-up grips to isolate the different back muscles.
Kenpo Workout - “The word Kenpo means law of the fist and utilizes a variety kicks, elbows, knees and forearms.” This intense cardio workout is not only a great workout, but also a lesson in self-defense.
X Stretch – This workout is nearly an hour of intense stretching. Creator Tony Horton describes this flexibility component as “The Fountain of Youth.” He says, “This stretching routine minimizes the potential for injury and keeps you at the top of your game.”
Core Synergistics – There is no question that your core is your powerhouse. A strong core is essential to help keep you strong and powerful. In this workout you will, “build and support multiple muscle groups while conditioning your body.” The workout has a cardiovascular component as well as resistance and stretching exercises. The focus is on using your core as a foundation and then moving from that stabilization position.
Chest, Shoulders and Triceps – “Push-ups, dips, flys, and tricep kickbacks constitute the majority of the exercises.” This combination of exercises will get your “top” in “tip-top” shape.
Back and Biceps – P90X performance pull-ups make another appearance with this high intensity workout consisting of variant grips for back and biceps. Lots of curl varieties isolate what I like to call every gym rat's favorite muscle group, the biceps.
Cardio X – The goal of this workout is to work within your fat burning zone and to not reach your “anaerobic threshold.” Instead P90X promises that you will “sweat comfortably as your body pumps oxygenated blood through your system, flushing out lactic acid and increasing your number of capillaries.”
Ab Ripper X – This is an intense 16 minutes of abdominal-based work. These are not just traditional sit-ups, but also incorporate a variety of Pilates-based core work.
References:
“P90X – BeachBody.com.” P90X Extreme Home Fitness. Web 21 Dec. 2011.
http://www.beachbody.com/product/p90x-what-you-get.do
P90X Extreme Home Fitness – Fitness Guide, 2009; Tony Horton.
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is a Studio trained and Certified Pilates Instructor as well as holds certifications in Pre-natal/Post-Partum Exercise, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her husband, where she runs her personal training business, Fitness Answer, LLC.
Edited by Jody Smith