P90X is intense, hits a load of muscles, and doesn't take long to complete. In other words, it's perfect for parents.
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P90X has been around for almost 15 years and boasts a fan club of celebrities for one good reason: It works. An abbreviation for Power 90 Extreme, the 90-day program was developed by fitness guru Tony Horton as a way to build muscle and burn fat by introducing new moves that challenge the body every session. P90X covers its bases, offering elements of strength training, cardio, yoga, plyometrics, and martial arts in a series of 12 different workouts that you rotate through during the 13-week program.
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One of the program’s main appeals is its versatile, do-anywhere set-up. You can follow along via DVD in your living room, and most of the workouts use body-weight resistance (a few call for resistance bands or dumbbells), so you don’t need any fancy equipment. P90X touts what it calls “muscle confusion” as the centerpiece to its effectiveness: By doing multiple variations of short, high-intensity moves, the body never gets settled into a routine and therefore theoretically will never plateau (that annoying part of exercise where you’re doing the same workout as always but no longer seeing improvements in your fitness because your body has gotten used to the effort).
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Probably the biggest caveat with P90X is the relatively high level of base fitness you need before initiating the program. The system call for 6 days a week of workouts, a single session can last for more than an hour, and there is very little rest built into the workouts — part of its success comes from the fact you are constantly working hard. So if you’re looking for a couch-to-5k type of deal, this ain’t it. But unlike other 20-minute workouts, if you’re reasonably fit and looking to take things to the next level, this one’s for you.
While the official P90X site includes a nutritional plan along with the exercises, let’s just say it follows basic sensible eating guidelines, with an emphasis on lean protein, fewer fats, and more complex carbs. So, you know, eat like the pro athlete you wish you were, and follow the routine below — a similar workout to the official plyometrics P90X one — to get fitter and stronger in 90 days.
The 20-Minute P90X Starter Workout
Do each of the exercises below as a circuit. Repeat the full circuit three times.
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Jump Squats
Squat. Jump. Repeat 20 times.
Running Lunges
Lunge forward with each leg in big, deep steps four times. On the fourth lunge, swing your back leg forward and jump vertically like you’re shooting hoops. Return to lunging. Do 10 times.
Side Jumps
Cross your left leg over your right leg, then swing both legs out the right side, knees bent, as you jump the air. 10 side step-jumps right, then 10 to the left.
Swing-Overs
Face a chair or bench so that you are standing just to the left of the object. Raise your right leg and swing it over the top of the chair. Shift your weight to the right side and swing your left leg over to follow. Reverse direction. Do 20 swing-overs.
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Box Jumps
Face the bench or chair again (make sure it’s sturdy). Animated halloween screensavers for mac. Bend knees, the spring up onto the platform or seat. Jump back down. Go up and down 20 times.
Twist Jumps
Bend knees and wind arms up over to the left side. Release arms and jump to the right, twisting your body 180 degrees. Bend knees and wind arms to the right side. Release and jump a half-turn to the left. Do 10 twist-jumps to both sides.
Squat Jacks
Two minutes of jumping jacks, except instead of landing normally, every time your feet touch the ground, you squat.
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High-Knee March
Two minutes of marching in place, raising your knees as high as you can with each step.
Leapfrog
Like the game you played as a kid, this exercise starts with you crouching down, fingertips touching the floor. Stretch your arms out in front of you, then spring off your legs to catapult your body forward and into the starting crouch position. 10 leapfrogs, then turn around and do 10 back to the start.
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Fast-High Feet
Like a football drill, you start this exercise by taking mini, rapid steps forward for 10 seconds, moving your feet as fast as you can. Then take slow, giant steps backward for 10 seconds, lifting your knee as high as possible with each step. Do three times.
Standing High-Knee Jump
Stand, bend knees slightly, jump in air tucking knees to chest. 20 jumps.
Square Run
Place a bath towel flat on the floor. Keeping your head and upper body facing forward, take extremely small, fast steps and run your way around the towel perimeter. Do for one minute, then switch direction for one minute, maintaining a forward-facing upper body the entire time.
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- All of the workouts fall into one or more of three training phases, each with a very distinct focus.
- Phase One is focused on your foundation with the goal of creating a solid attachment to the ground. Includes X2 Core, which works the core using instability; X2 Balance + Power, which incorporates strength and plyometric movements; and more.
- Phase Two focuses on strength with workouts like Plyocide, combining explosive movements with mind and coordination drills; Chest + Back + Balance, the mega pump of P90XT« Chest & Back with the addition of unstable platforms.
- Phase Three focuses on performance. You can look forward to P.A.P. (Post-Activation Potentiation) Lower and P.A.P. Upper, two separate workouts using a cutting-edge training technique used by some of the fittest athletes on the planet??é1?ÇYa series of repeated movements or 'complexes' that will absolutely destroy you.
- Master this core workout and see all your movement patterns improve.
- PLYOCIDE - (approx. 57 min.)
- Combine explosive movements with mind and body coordination, and watch your performance go through the roof.
- X2 RECOVERY + MOBILITY - (approx. 58 min.)
- Take rest and turn it into total body realignment. The key: an effective technique called foam rolling . . .
- X2 TOTAL BODY- (approx. 64 min.)
- Instability plus resistance equals pure muscle-building efficiency with every rep.
- X2 YOGA - (approx. 68 min.)
- Increase isometric power, improve your range of motion, and strengthen your stabilizer muscles.
- X2 BALANCE + POWER - (approx. 63 min.)
- Fortify the link between balance and power, and your core has no choice but to get stronger.
- CHEST + BACK + BALANCE - (approx. 60 min.)
- Work out from unstable platforms and gain strength and balance at a rate that can't be matched by traditional weight training.
- X2 SHOULDERS + ARMS - (approx. 53 min.)
- Keep shoulders and arms strong and in balance. And look great in sleeveless shirts.
- BASE + BACK - (approx. 56 min.)
- Cutting-edge science sculpts your two largest muscle groups in this pull-up and plyo extravaganza.
- P.A.P. LOWER - (approx. 63 min.)
- This revolutionary sports training technique helps translate fitness into pro-level performance.
- P.A.P. UPPER - (approx. 53 min.)
- Many of the world??é1?äós fittest athletes have been destroyed (and fired up) by these seemingly straightforward moves. See what they do for you.
- X2 AB RIPPER - (approx. 17 min.)
- That solid core you're looking for? Find it in this, the next generation ab-ripping workout.
- ADDITIONAL EXTREME WORKOUTS:
- V SCULPT - (approx. 54 min.)
- Work your biceps and back, the 'actor muscles' while boosting your strength and functional fitness.
- X2 CHEST +SHOULDERS + TRIS - (approx. 49 min.)
- By forcing movement out of an athletic position, you'll push chest, shoulders, and tris to perform at a higher level.
- Prepare for the program with this complete video overview of the entire P90X2 system that tells you everything you need to know.
- P90X2 FITNESS GUIDE
- Your go-to book for getting the most out of doing the program. Includes prepping for P90X2, how it works, how to use it, a breakdown of workouts, and much more.
- P90X2 NUTRITION GUIDE
- New, easily customizable and geared for athletic performance. Flexible daily menus let you pick the balance of foods that works for YOUR body.
- Download DVD:
- http://filepost.com/files/f2f8b3d7/P90X2-Extreme_Workout.part1.rar, P90X2-Extreme_Workout.part1.rar
- http://filepost.com/files/e3f79a75/P90X2-Extreme_Workout.part2.rar, P90X2-Extreme_Workout.part2.rar
- http://filepost.com/files/3e5cefec/P90X2-Extreme_Workout.part3.rar, P90X2-Extreme_Workout.part3.rar
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