The P90X Exercises Routines
P90X Exercise Routine #1 “Chest & Back”
You’ll be sweating and pumped in about 5 minutes into this one! You’ll train your body to keep going as you push hard to meet your rep goals. Get ready to do, military push ups, reverse pull ups, decline pushups, “dive bombers” and diamond push ups just to name a few! You’ll need to have your P90X Chin Up Bar, or a resistance bands and an Resistance Bands Upgrade Kit handy for the pull up moves.
P90X Exercise Routine #2 “Plyometrics”
Plyometrics is basically a combination of cardio and multidirectional jumping techniques designed to improve strength and stamina. This P90X exercise has a reputation for being one of the most challenging workouts in the program, and rightfully so! It improves your ability to run faster, jump higher, and maneuver quickly in sports like, tennis, basketball, track and field, swimming, mountain climbing, and of course traversing the day to day obstacles of every day life!
P90X Exercise Routine #3 “Shoulders & Arms”
Time to break out the resistance bands or weights, you’ll need them, as you’re going to be building those “glamour muscles” as Tony puts it! This P90X exercise is all about toning and building the arms; the biceps, triceps, forearms, and of course the shoulders! You’ll be doing “In & Out Bicep Curls”, Two-Arm Tricep Kickbacks”, Seated Two-Angle Shoulder Flys” and a whole lot more!
P90X Exercise Routine #4 “Yoga X”
If you think this is going to be a walk in the park, just ask any P90X grad what they think about Yoga X! This is a controlled body sculpting exercise that not only promotes good balance and form but also improves flexibility and coordination. The philosophy of hatha yoda, on which the program is based, is that the more you focus on the breath through each pose, the less you will notice the strain or discomfort. That’s one of the most important goals of this P90X exercise routine.
P90X Exercise Routine #5 “Legs & Back”
This routine went through immense revisions durning it’s development. Originally the pilot and test groups felt that the program was too heavy on the legs and too light on everything else. With careful testing and planning, Legs & Back was finally perfected. While the main focus of this exercise is on the quads, glutes, hamstrings, and calves, there’s also a handful of good old-fashioned pull-ups to give your legs a much deserved break while you work the upper body.
P90X Exercise Routine #6 “Kempo X”
P90X is all about diversity, after all, that’s what Muscle Confusion is based on, and Muscle Confusion is the key training science behind the entire system. Kenpo X brings in a fast paced cardiovascular self-defense workout to the table. Kenpo karate started with native Hawaiian Ed Parker Sr., who studied under martial arts master William Chow and Lau Bon. It’s a combination of martial art forms that originated in China, India, and Asia. It was the first American system of martial arts. Kenpo X is a high-intensity P90X exercise that incorporates explosive combinations to improve balance, flexibility, coordination, and stamina. By the way, it’s a ton of fun too!
P90X Exercise Routine #7 “X Stretch”
Flexibility training can often be overlooked. In the end it actually enables you to reach a higher level of athleticism. The reason that most people aren’t that flexible is due the simple fact that they don’t work at it! Why is X Stretch a crucial P90X exercise? Because being flexible will help prevent injury. It only stands to reason that the more you contract your muscles the more you need to stretch them back out.
P90X Exercise Routine #8 “Core Synergistics”
When it comes to maximizing your P90X results, the Core Synergistics routine is critical. This exercise works multiple muscle groups to build and support the core muscles, while at the same time conditioning your body from head to toe. The important role that the core muscles play in everyday activities is often overlooked. This is one P90X exercise that must be taken seriously.
P90X Exercise Routine #9 “Chest Shoulders & Triceps”
It’s all about the upper body. You’ll be doing “Chair Dips”, “Side-To-Side Push-Ups”, “Floor Flys” and just about every other imaginable upper body exercise under the sun. If there was ever a time to “Bring It” this is it!
P90X Exercise Routine #10 “Back & Biceps”
Got your ticket to the gun show? Well you’ll be the star! Want to build those jaw-dropping biceps known as “guns” in the weight training world? This P90X exercise will do just that! It also does wonders for women who just want to tighten and give definition to their back and upper arms. Get ready for a whole bunch of pulls and curls.
P90X Exercise Routine #11 “Cardio X”
Aerobic means “with oxygen.” Cardiovascular endurance relates to your body’s ability to efficiently transport oxygenated, nutrient-rich blood to working muscles. When training for strength gains, it’s important to keep cardio work under control or you could actually experience strength loss! You’ll sweat, get the blood pumping, and burn a ton of calories in the process!
P90X Exercise Routine #12 “Ab Ripper X”
In spite of what pop culture would have us believe, showing off your 6-pack is the least important reason for doing ab and core work. The muscles of your midsection are a crucial power source, it’s where you transmit force between your upper and lower body. The variety of movements in this P90X exercise, leaves no muscle untouched! It’s extreme work that’s better than any machine in any club.
Cant wait to get my hands on it !
Hey Corrina,
Thanks for stopping by the blog and commenting. Yeah, P90X is an awesome program with a heck of a following. Please let us know if we can answer any questions for you or if you need any help with anything.
Is this a linear program and if so, what is the strategy for muscle confusion once you have worked through the program?
Will it hurt to do more then one video a day? For instance, chest and back in the morning before work, then plyometrics after work then shoulders and arms before bed! I understand there is a routine to follow but I was wondering if this would hurt my progress over the 90 period?
Hi Corey,
Thanks for reaching out to us! A couple things. Doing 3 workouts totaling roughly 3 hours+ a day is a heck of a lot even for the most physically fit athlete types. I’m not sure what fitness background you are coming from but, I’ll tell you, that sounds like too much. More importantly your body only builds muscle while at rest so you need to space out the workouts to give your body the rest it needs to recover and build the muscle you’re after. If that’s not enough to convince you, doing 3 workouts a day would also defeat the the goal of muscle confusion see link to detailed article:
http://www.extremebodyworkout.com/blog/2008/08/13/muscle-confusion-and-weight-loss/
I hope this reply helps put some perspective on the program and answers your questions.
-Matt
Staff
For routine excercise # 1 , Do you really require to purchase the chin up bar in order for the routine workout to actually work . Can the resistant bands be used instead ?
Thanks hope to hear from you soon .
Jay
customer
Hi Jay,
The P90X Chin Up bar really is the best option and a crucial component to the system:
http://www.extremebodyworkout.com/p90x-products/chin-up-bar.php
However, there is an alternative. If you either do not want to purchase the chin-up bar or if your door frames are not suitable, you can purchase the Resistance Band Upgrade Kit and use it in combination with your resistance bands.
http://www.extremebodyworkout.com/p90x-products/resistancebandUGKit.php
It comes with a door attachment which will allow you to perform similar, modified chin-up bar movements, where you loop the band through the door attachment. These resistance band modifications are fully demonstrated in each video where the normal chin-up routines are utilized. Please let us know if you have any other questions. Good luck with the program!!!
i was reading some of the blogs from above and i really was interested in the question that stephen asked, but i did not see an answer for it. “Is this a linear program and if so, what is the strategy for muscle confusion once you have worked through the program?”
I’m also interested in that particular question since no one seemed to answer. Is the P90X a cycle of doing the same exercises or linear program?
The P90X program includes 12 diverse workouts. Throughout the 90 days you will cycle through each of these programs. Not one right after the other, but instead they are mixed, creating muscle confusion. After your 90 days are up you can either start from the beginning again and redo the 90 day cycle or you can move on to P90X Plus. The P90X Plus offers additional more advanced routines. If you choose not to go on to the P90X Plus, the regular P90X offers 3 different ways of following the program. Classic, Lean, and Doubles approaches all of which are outlined in the P90X guide. Let us know if you have any other questions we’re happy to help!
P90X
http://www.extremebodyworkout.com/p90x-products/p90x.php
P90X Plus
http://www.extremebodyworkout.com/p90x-products/p90x-plus.php
how big of an area do u have to have to do all these workouts what about a living room
Burman,
An easy test for space is to do 2 lunges in one direction. If you’re not sure what a lunge is, just take a large step with your right leg forward and bend deep at the knee. Do 2 of these. Now turn in place and do 2 in the direction you came from.
If you have enough space to do that you should be fine! If you have any other questions please feel free to contact us directly at:
customerservice@extremebodyworkout.com
I got the p90x videos but I dont have the guides,where can I get them?
yea i was wondering do you need to take a protien shake after each workout for the p90x?
Kobe,
You’ll find that some of the meals mapped out for you in the nutrition guide will call for Protein Powder. But it is certainly not part of the program to have a protein shake after your workout. You’ll find that the Nutrition guide recommends you to have a recovery drink after your workouts. The best thing to do is to go over your nutrition guide for a better idea of what you should be eating and when.
WHEY PROTEIN POWDER
http://www.extremebodyworkout.com/p90x-products/whey-protein-powder-chocolate.php
MEAL REPLACEMENT SHAKE
http://www.extremebodyworkout.com/p90x-products/meal-replacement-shakes-chocolate.php
P90X PEAK RECOVERY FORMULA
http://www.extremebodyworkout.com/p90x-products/p90x-peak-recovery-formula.php
Deck,
If you have purchased the P90X system it should have come with the Fitness Guide and Nutrition Guide as part of the package. If for some reason your order was sent incomplete please simply contact us at customerservice@extremebodyworkout.com with your original order number and we will be glad to address this issue immediately.
yea i dont like the yoga workout for p90x instead of doing yoga i go run a mile. i was wondering will i still get results if i skip yoga?
Lamar,
You’ll still get results, but not the same results that were intended with the program.
Yoga X, is no wimpy workout! If you’re not sweating bullets 40 mins into it then you’re not BRINGING IT!!!!! Yoga X builds strength by way of balance and focus, it also promotes flexibility. and is an integral part of the program.
That’s the honest answer to your question. We wish you the very best with the program and if you have any other questions or concerns over the the 90 days please don’t hesitate to contact us at any time.
customerservice@extremebodyworkout.com
-Matt
Staff
I have already done p90x and got great results. I wanted more so right after I finished I ordered p90x+. I discovered I wasn’t ready so I restarted p90x. after a couple weeks I felt a strong discomfort in my collar bone while doing chest and back, probably resulting from my heavy back pack I have to carry around school. I want to continue working out so i was wondering what I should do. I am thinking about just doing the cardio type of workouts in p90x and p90x + (kenpo x, cardio x, interval plus, plyometrics, and kenpo cardio plus, alternating the ab workouts and maybe doing core synergistics and only doing the legs in legs and back). would this be okay until my collar bone heals?
Hi Jared,
Congratulations! You finished the P90X with great results! That’s what we like to hear! What you do as far as you workouts after the P90X is a personal choice. Choosing the cardio based workouts and omitting the upper body resistance workouts is probably the best thing you can do to keep you fitness up and prevent further injury to your collar bone. When your injury is all healed up and you are feeling good, go for a second round! Or go right for the P90X Plus. You finished the P90X, your in great shape, you graduated! It’s time to choose your own direction!
-Erin
Staff
Hey I’m already in very good shape but I feel like I am missing something. I’m wondering if P90x will have the same results on someone who isn’t in good shape compared to someone who is already advanced and has a great foundation sort-to-say.
Thanks
Staff Reply:
February 2nd, 2009 at 4:43 pm
Hi Rene,
The P90X is great for people who are already in good physical condition. This program will push your limits and bring your fitness to a new level. What’s great about the P90X is you can set your own goals! You can choose your weights, choose the amount of reps you do, and if you want to push harder or take it easy, it’s OK. If you have a great foundation to start with, your results will probably be different than a person who is not so good shape. That person may be looking to loose a lot of weight while someone like you may be looking for more definition and greater performance. Someone who is in bad physical condition shouldn’t really be doing the P90X at all. They should really start with something a little less intense, like the Power 90 in Home Boot Camp.
-Mike
Staff
Approximately how long does each session take each day? I assume each day a different exercise is done. Is that right? Also, I noticed in the segments of videos posted, weights are being used. How many weights would one need for the program?
Hi Shirley,
Each workout is approximately 1 hour. The 12 workouts are done in rotation 6-7 days per week. Weights or resistance bands are required to to this program. How many weights you need depends on how quickly you progress. Try starting with a few that you are comfortable with, and if you feel you need to start kicking it up a notch, get a few more. You probably don’t need a whole set of dumbbells. Especially the really heavy ones!
-Mike
Stafff
hey, i am starting my p90x on feb 2, 2009. however, even though i am ready to bring it and have the chin up bar and weights. i am college student 5′10″ and 150lbs. i do not want to lose weight or any body fat and so i was wondering if i do the p90x will this make me lose weight rather than getting tone and add a few mass. i hear that nutrition plan is the most important part of p90x workout but i am vegetarian and i eat indian(gujurati) meals everyday. is this going to be a setback for the results i am trying to achieve. and also i bought WHEY PROTEIN to make at home
Staff Reply:
February 2nd, 2009 at 4:49 pm
Hi kaushal,
The Nutrition Plan is pretty important, but there are options. If you are a vegetarian and eat specific foods, you can try and use the portion approach. This allows you to eat what you want and create your own meals. If there are some ingredients that are not included on the food list that you would need to make Indian dishes, you can substitute. Just be cautious of the nutritional values of the foods you are substituting in.
-Erin
Staff
the lower ab exercises in the ab ripper are difficult. any key on strengthening them other than contiuing with the program 3 x week?
Hi Dean,
Don’t give up on AB Ripper X! They are killer, but you will be surprised at the results you can get from those brutal V-Ups! Just do what you can. If you need a break, take one. Eventually you will be able to keep up.
You can do it!
-Mike
Staff
Do you have to do these 12 exercises in order for results?
Hi Karen,
When you purchase the P90X program it includes a comprehensive Fitness Guide that will break down the entire workout schedule on how to rotate the routines over the 90 day period.
The best way to get the results you’re after is to follow the guide!
In your opinion, what is the best time of day to exercise? I get off work kind of late (around 8pm), so I’m considering doing this program in the morning. Also if the 12 routines are covered in 6-7 days, when do I rest? Or am I working out everyday doing a different routine? Thanks.
Staff Reply:
February 25th, 2009 at 9:34 am
Hi Mark,
I’d like to help clarify a few things. The P90X workouts require you to do 1 hour long workout per day, 6 days per week with the 7th day being a day of rest.
The 12 different routines are rotated through out the 13 week cycle (90 days) so you are not doing the same set of workouts every single week.
As far as when is the best time to workout. I think you’ll find some varying opinions on this but I would suggest at the “start of your day.” Some people work nights, other have alternating work schedules, but I find that whatever your time constraints, it’s really a great idea to do your workouts right after you wake up before you begin your day. It not only gives your body a boost for the whole day, but also gets the workout done. It’s really easy to come home after a long days work and say “aaah I think I’ll skip it today”
I hope this gets you on the right track!
-Matt
yea im doing p90x and after each of my workout im taking a protien called XXX Mass should i keep taking it?
Staff Reply:
March 13th, 2009 at 9:54 am
Hello Pau,
Any type of protein that you may take after a workout is going to help the recovery process and help build that mass. P90X is somewhat of a specific program that aims to get the through the first 90 days with the maximum benefits. P90X experts took over a year to put together the best workouts and food guide combination to give you a proper balance of nutrition and exercises that people need to get great gains. I’ve researched XXX Mass and that packs a whopping 740 calories per serving, while our Whey Protein Powder only packs 110 calories per serving. We recommend using our products or comparable ones because they are specifically designed by our experts to coincide with the workouts and nutrition plans, to get you maximum gains. You may want to hold off on the serious mass products until after the first 90 days and then incorporate the XXX Mass into your P90X Plus routine, when you get to be creative with your diets. Happy workouts!
http://www.extremebodyworkout.com/p90x-products/whey-protein-powder-vanilla.php
http://www.extremebodyworkout.com/p90x-products/p90x-plus.php
-Nate
should i eat before or after my p90x workouts?
Staff Reply:
March 13th, 2009 at 10:31 am
Hello Em,
You have a very common question here and the answer is both. P90X is an extremely intense program and you need to have energy to make it through these workouts. You’re body doesn’t run on exercise, it runs on the fuel you put in your mouth. So whether you’re workouts are in the morning, midday, or at night, make sure you have something in your system to give you the energy you need to keep up with Tony. Eating after your workouts may be most important though. After that intense workout, you are going to need something to repair and recover all the torn muscles in you’re newly developing body. Our Whey Protein Powder is perfect for after workouts. It rebuilds the muscles faster than just eating a regular meal. Also if your on the go a lot and can’t seem to find time to get all your meals in you should try our Meal Replacement Shakes and Protein Bars. They will give you the added energy you need in between workouts. Remember your metabolism is key to getting into great physical shape and you must keep it active throughout the day. So eating before and after workouts will only help you reach your goal faster. Thanks for the great question.
http://www.extremebodyworkout.com/p90x-products/p90x-peak-performance-bars.php
http://www.extremebodyworkout.com/p90x-products/meal-replacement-shakes.php
-Nate
i’m at getting into the P90x workout, should i start with the P90 workout before i start the P90x??
Hello Jacob,
Here is a link to the P90X fit test:
http://www.beachbody.com/text/products/programs/p90x/p90xFitTest.pdf
Do the various exercises and if you can successfully complete the requirements then you are ready for the P90X. If you cannot complete the fit test then we recommend you start with Power 90, the precursor to the P90X. Many people have had great transformations by starting with Power 90 and following up with P90X. However, if you can manage, P90X will really whip you into shape.
-Nate
what if i do p90x but i don’t follow the nutriton and don’t take a recovery drink after eatch workout will i still get results? because im thinking about buying it
Staff Reply:
March 17th, 2009 at 1:56 pm
Hello Alex,
The P90X Program is made to get you the maximum benefits when you use the program with other P90X products. Our team of experts have spent over a year coming up with a nutritional plan that will give the energy and nutrients needed to effectively get you through this program. The recovery drink is also essential to rebuilding your torn muscles after each intense workout. Now can you get through the program without these products? Sure you can. . . but should you go through the program without them? Definitely not. It’s like building a car and having a BMW Shell with a Yugo engine under the hood. If you want to make the most of your program and get the MAXIMUM results, I would suggest using the guide and the recovery drinks.
-Nate
What is not clear to me is when specifically do I rotate to the next P90X CD exercise
Staff Reply:
March 17th, 2009 at 2:19 pm
The P90X workouts are approximately 1hr (1 DVD) each day, 6 days a week, with the 7th day being a day or rest or optionally X Stretch.
The guide that comes with your DVDs will explain the rotation, but here is a sneak peak for you.
PHASE 1:
Weeks 1-3:
Day 1 – Chest & Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders & Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 4:
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
PHASE 2:
Weeks 5-7
Day 1 – Chest, Shoulders & Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back & Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 8
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
PHASE 3:
Weeks 9, 11
Day 1 – Chest & Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders & Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 10, 12
Day 1 – Chest, Shoulders & Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back & Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 13
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
Hope this answers your question.
-Nate
I am curious what P90x will do for me as I dont need to lose much weight except in the ab area but rather looking to gain definition and build muscle mass. Will P90x do this for me or would I have to combine free weights into the mix to reach my goals I want. I’m 6′2 180
Staff Reply:
March 24th, 2009 at 12:39 pm
Hello Benz,
P90X is the perfect trainer to help you gain that muscle mass you’re looking for. P90X has an array of DVDs that are perfect to tone up that midsection and coupled with the nutrition guide, you have a “workout plan” that will give you the results you desire.
-Nate
Hi Nate,
I will be doing this in the mornings, after having a protein shake then after workout having my breakfast. My question is firstly is that a sensible order to do it in.
Secondly would you advise drinking only water during the workout or is something like powerade better (I am worried about dehydration).
Thanks in advance
Staff Reply:
April 3rd, 2009 at 11:57 am
Hello Mario,
I like the way you think Mario. That is my workout schedule exactly, except I have a protein bar before my workouts and add a recovery drink during my breakfast after my workouts, it helps to speed up the recovery process. So you will have no beef from me about that schedule.
Next, when it comes to hydration, it’s really a matter of preference. Drink what you want, water or sports drinks, but make sure you are drinking enough and staying hydrated.
There are, however, two simple methods of estimating adequate hydration:
1. Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
2. Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.
I’m excited for you Mario and anxious to hear about your progress. keep us updated.
-Nate
Yeah hi, i already bought the p90x basic kit, but then i heard there was an delux upgraded package, is that true or is that just word of mouth? Also, if it is, what’s the difference between the two? Can i buy the stuff for the delux upgraded package without having to buy the dvd set again?
Staff Reply:
April 9th, 2009 at 12:49 pm
Hello Andrew,
As of right now, we haven’t heard of a new “Deluxe” P90X coming out, but trust me if there is one on it’s way, we will bring it to you first.
-Nate
I am starting P90x and consider myself to be in good athletic shape, I am training for another marathon during this process and need to run and swim to stay on the ball. While extra cardio be detrimental to my results? I preform my cardio workouts with ample time (morning vs evening) spaced between my weight training…
Hi, i cant understand the diet guide can someone explain it to me to make it easier for me, i would really appreciate it, thank you in advance
Staff Reply:
April 17th, 2009 at 12:29 pm
Jello Jap,
The first thing you need to do is find out your nutrition level (page 5), and determine which level you are. We are going to say you are level I, for demonstration purposes.
Next you go to page 15 and view the amount of servings in each portion approach that you can have a day. Now, the next couple of pages will basically keep you in your daily portion needs for you. We basically have this page available for you, just in case you want to go your own way and create your own menu, this way you get to know how many portions you need to make your favorite meals.
If you want to leave the work to us and follow the daily menu, then you will find that on page 20. Everything you need for a full days worth of portions for a whole week.
Pages 23 – 51, explain how to create the delicious meals that you will be eating. If you are going to stick to the menu, only make the meals with the “I” next to the title. That is the level that you found out in when you took your nutrition level test.
That is basically it. Find out your nutrition level and follow that level all the way through the book.
Hope this helps!
-RJ
I am a college baseball player and i want to get the most out of these workouts in the quickest time. I have been contemplating on whether or not I want to do doubles or classic. What would you guys suggest?
Staff Reply:
April 28th, 2009 at 12:46 pm
Hi Brett,
Definitely go for the doubles. Doubles will get you on a routine that will get you in the best shape possible in the shortest amount of time.
Good luck this season.
-Nate
2 questions
1st, i’ve done the p90x classic twice already and im wondering how long do i have to rest between every new 90 days. Do I rest during that time or do i do the recovery week program during the “resting period”.
second, how many times do you think i can do of the same p90x plan(classic) before reaching a plateau.
Staff Reply:
April 28th, 2009 at 12:49 pm
Hi Jorge,
You don’t need the recovery week to start your P90X program over again. I would suggest doing the doubles program this time around just to change up things so you don’t hit that plateau. You might want to try P90X Plus as well for added intense workouts.
http://www.extremebodyworkout.com/p90x-products/p90x-plus.php
-Nate
hi, i was thinking of starting the p90x this summer but i had a few questions. first i currently go to the gym and wasn’t sure if i should stop that? i usually lift and do some form of cardio. also the other thing i was wondering about is i try to play pickup basketball or football games when i can, are these things on top of p90x going to be too physically demanding?
Staff Reply:
April 28th, 2009 at 12:53 pm
Hi Mark,
I personally don’t think you will need the gym membership anymore, but it’s up to you. As far as extracurricular activities go, like Basketball and Football, we say go for it. The cardio from these games will just help to get you in better shape even faster. As long as you’re not to sore from these games to do your workouts, then by all means, continue to play.
Enjoy your workouts and your sports.
-Russell
On the lean program, can I do either the plyometrics,kenpo x or the cardio x in place of the yoga x? Or should I just stick to the program listed. I’m not the big on doing yoga and enjoy cardio much more. Also, I do have about 10 pounds still to lose, do you sugust the lean or clasic program?
Staff Reply:
May 27th, 2009 at 9:07 pm
Hello Christine,
It is perfectly alright to substitute Plyometrics, Kempo or Cardio in place of the Yoga. Stretch is also a good substitute. As long as you don’t cut a workout out altogether without a substitute then you will be fine.
Depending on what Phase your on, if you’re towards the end of lean, ride it out and start over with the classic version. If you’re towards the beginning of lean, abort the lean program immediately and then start the classic version. As soon as you take off that 10 lbs, go back to the lean version.
Keep us posted!
-RJ
just to clear something up. After im done with the last recovery week from phase 3 and im looking to do the new 90 days, how long do i wait and what do i do in the time between each new 90 days. Page 30 of the guide says give yourself a couple of weeks between each new program.My question is what do i do on that extra week off (do i do the recovery week again or nothing at all) and do i have to take “a couple of weeks off” between each new 90day program, or can i start right after im done with the last recovery week from the previous 90days. thanks in advance for the help
Staff Reply:
May 27th, 2009 at 9:11 pm
Hi Jorge,
You should start the program 1 week after you finish your first 90 days. During that week you are going to want to do the cardio, kempo, yoga and stretch workouts. It will keep you from losing any momentum, without putting you through an intense workout for this week.
-Nate
Hi P90X team,
I started P90x classic from April 10th…and trust me iam seeing great changes in my body, power and stamina…i have few questions…
Thanks for creating such a wonderful work out program. Iam a great fan of Tony these days!!
I’m 5`10.5″ with 163lbs (current weight – reduced a lot)
1. Atleast 5 days a week I take rice two times in a day – – is it OK or shud i reduce it to once a day?
2. Can i replace my dinner with Tortilla or Roti instead of Rice?
3. I take more lentils related food- is that Fine?
4. I take about 50gms of protein – out of which 14gms are from bar(before the workout and during breakfast) and 30gms from Shake (after the workout) (with 1g sugar) – My fiber content per day would be 20gms – are these enough for a day or more?
5. I do my work out all days without fail from 5pm to 630pm – is it a good time to do or morning is the best time?
6. I drink about 5 to 6 litres of water – does that affect in anyways?
7. I see my Packs (upper) in my Abs – is that the first change i see in my abs – the lower part of the abs seems to be going down – but no sign of ….?
8. Till now i dint have a chinup bar – so dint do my pull-ups – but still i can see changes in my body…now after reading the blog i feel like buying a chin up bar – is it ok if i dont do pullups during the routine and in turn i can do Push ups or any other suggestion..
Iam extremely sorry for shooting so many questions. Its just that i dedicate so much to the P90x day by day! Thanks a lot in advance!
One more thing –
I am gonna miss 3 days of work out during the memorial work out – is it ok to miss days in between like this…should i start where i left or i can skip the 3 days exercise and start with the next one…please advise..
Staff Reply:
May 27th, 2009 at 9:19 pm
Hello SK,
It really depends on how much you follow your diet over the break. If you eat properly and maybe run a mile or so a day, you should be fine and can start from where you left off. If you lose yourself over the festivities and go a little overboard, then you should go back a week. You don’t want to skip any days though, at the very least, go back to where you left off.
Good luck!
-Nate
Hello Everyone,
Im starting the workout today and Im really excited to see the results…I will definitely come back once a week to post my results. Is there a blog where I could share my experience?
Staff Reply:
May 27th, 2009 at 9:21 pm
Hello Suka,
Please feel free to share your experiences on here with everyone. We would love to see your progress and share in your success with you. Bring It!
-RJ
I was wondering if I could substitute Yoga X with a different video such as Stretch X or Cardio X. I’m not a very flaxible person, and this is only my second week of P90X. When I tried the Yoga X I had to fast forward many parts because I simply could not do what they are doing. Can I substitute another video to help gain more flexibility before I continue on with the Yoga X?
Staff Reply:
May 27th, 2009 at 9:29 pm
Hi Daniel,
It is OK to substitute Yoga X with another workout. As long as you don’t knock out a routine altogether, then you are fine. I would suggest if you have extra time, to try and make it through Yoga X a little at a time. You know what they say, “if at first you don’t succeed, try, try again.” The reason Yoga X and Stretch X were included was because the more flexible, the better you can tone up your body. With most exercises, like curls for instance, the more you over extend your arms, the better it is to build up the muscles. It won’t make or break your progress, but it can definitely help you become more toned. Stretch X is going to be your best bet to getting the flexibility you want if you’re not going to use Yoga X.
Good luck!
-Nate
Hello staff, i had a quick question…i read in other blogs that you said it to be best to do the workouts at the start of your day…so as far as the nutrition plan goes, is that before breakfast or after? like do i wake up eat breakfast wait an hour then workout, or do i wake up, do the workout then eat breakfast followed by the snack an hour or two later?
Staff Reply:
May 27th, 2009 at 8:39 pm
Hello Greg,
This question has actually been debated over and over again, especially among the workout world. Studies are now showing that working out with a slightly empty stomach, before breakfast, is the best time to do your workouts. They say it’s the best time because there is no new fat to break down. Your metabolism works throughout the night at breaking down your body fat and in the morning working out before you get any more fat into your body from breakfast, is the perfect time to knock off some more fat.
As far as snacks are concerned, keep your metabolism active by eating many small meals a day and your body will always be breaking down fats.
Hope this helps!
-Nate
Staff Reply:
May 27th, 2009 at 9:01 pm
Hello Greg,
This question has actually been debated over and over again, especially among the workout world. Studies are now showing that working out with a slightly empty stomach, before breakfast, is the best time to do your workouts. They say it’s the best time because there is no new fat to break down. Your metabolism works throughout the night at breaking down your body fat and in the morning working out before you get any more fat into your body from breakfast, is the perfect time to knock off some more fat.
As far as snacks are concerned, keep your metabolism active by eating many small meals a day and your body will always be breaking down fats.
Hope this helps!
-Nate
Hey Greg – thats a question i was having too..
staff – please try to reply asap..for the questions above….
If i do in the morning iam not able to complete both Leg/ab ripper or chest/ab or biceps/ab…is it ok to do chest or leg or biceps in the morning and do the Abs in the evening? is it must to do both together..please advise..
Staff Reply:
July 10th, 2009 at 1:17 pm
Hi SK,
It is not required that you do the Ab Ripper X right after the first workout. Work out your time schedule to make it good for you. At the end of the day, the most important part is getting it done.
-Mike
Hi
I was wondering if I will get results if I stretch the program out over 90 days. ie…I do not have the time to workout 6 days a week. There may be days were I cannot workout a day or sometimes 2. While I will not see the same results as someone who does it 90 days, if I follow it as closely as possible will I see good results
Thanks
JD
Is doubles just doing classic twice in one day?
Staff Reply:
July 10th, 2009 at 1:23 pm
Hi Keegan,
No. Doubles is for those who would like more cardio added to the classic approach. For the first phase, you will be doing exactly what you would for classic. Phase two and three, you will have days where Cardio X is added to the normal daily workout. So Doubles is basically P90X Classic plus some extra cardio.
-Mike
One important question…few of my friends suggested to use Creatine…is creatine monohydrate good? if yes any suggestions on how to use it for p90x? please advise.
Staff Reply:
July 10th, 2009 at 1:43 pm
Hi Sasi,
Creatine works great for the repair and build of skeletal muscles which the P90X Recovery Formula contains. I would recommend the recovery formula which not only contains creatine, but many other elements to aid in muscle recovery and energy revitalization.
http://www.extremebodyworkout.com/p90x-products/p90x-peak-recovery-formula.php
-Mike
Hello, wich DVD sequence is for week 4 and forward in doubles ?
Staff Reply:
July 10th, 2009 at 1:45 pm
Hello Jose,
Did you loose your fitness guide? If so, please let customer service know and they will let you know how to obtain another copy. I cannot give out the workout sequence on this blog.
http://www.extremebodyworkout.com/customer-service.php
-Mike
Hello;
Just completed my first session of the P90X Prgram. Great program! I feel the best I have felt in over 40/years. My question is…now what? What is the recommenadation of the P90 Team for Phase-2?
Thanks…Glenn
Hi Glenn,
Congratulations! It is a great achievement to get through the P90X! Other who have also completed this program have went on to the P90X Plus, and others go for another round of the P90X. You can also take your favorite P90X workouts and schedule them how you like. I know you have a greater understanding of you fitness and know exactly what you need to do to say in shape.
-Mike
Hi,
Just started week 2. Feeling really wiped but had a long weekend in the sun..volunteering for my kids at a swim meet. I have a bad knee and had an injection today and can not do plyo tomorrow..is it ok to do the yoga x tomorrow and do plyo on the yoga day? Also I find it easier to do Ab ripper x on the days I do plyo, kempo and yoga is that ok or should I do it on the suggested days?
Thanks, J
Hi Jill,
Be careful with that knee. It is actually not recommended to do the P90X if you have knee problems. You can do ab ripper x on the days you do plyo, but switching plyo and yoga around might be tough because you have a leg strength training workout the next day. Plyo is tough on the legs and you need a day to rest them. You might just want to skip plyo for that day and pick it up when you knee is feeling better.
-Mike
So if I can’t do P90x with my knee…what do you recommend. I want something this intense. I never saw anything that discouraged you if you had knee problems. But I need a hard core alternative. I have to say, the 1st week didn’t bother my knee too bad. There are a few things I have to be careful with but…no tooo bad. Thanks for the advise.
Hi Jill,
The warning about doing the program with a knee problem is right at the beginning of the DVD, before the title menu. But anyway, it is up to you wether or not you would like to continue with the P90X. It’s just not recommended if you have knee problems. As for an alternative, if you are going for something just as intense, you might as well stick with the P90X. Just take it easy and it might be a good idea to talk to your physician.
-Mike
Thanks, I know the warning is on the DVD, I just meant before I purchased it there was not a lot of warning about knee issues. I have checked with my physician, and I do a lot of things they tell me not to, yes I am a little stuborn. I am hoping P90X will make this leg stronger and I will get more time before I need replacement. I figure if the guy with one leg can do it….why not me. Is there an alternative that you recommend that is just as intense but easier on the knee?
Thanks, J
Hey Jill,
You have a great attitude!! I love your drive!! Just be careful with that knee!!
Anyway, the ChaLEAN Extreme is a pretty good program. It uses heavy weight lifting (dumbbells or resistance bands) to build muscle to burn fat. There isn’t as much jumping around, but there is knee bending with weights. There is also Turbo Jam which is a crazy cardio party! Lots of cardio! If you want something more along the lines of the P90X, there is the Power 90. This program is actually a little less intense, but has many of the same ideas as the P90X.
If you really want to stick with the P90X, you can replace Plyometrics, which is probably the hardest on your knees, with Cardio X which is a little less intense.
-Mike
Thanks Mike, I may try out the Cardio X in place of the Plyo X….I am usually dying and dripping wet after Plyo X, but there are a few things that are harder on my knee…I will try the Cardio X in place.
I have P90…but I definately think P90X is better. I will check out the ChaLEAN Extreme…but I am going to hang in with P90X as long as my knee allows.
Thanks for all the great advise. I will let you know how I do…
J
Staff Reply:
July 16th, 2009 at 10:37 am
Great, I look forward to hearing from you!
I played tennis about 3-6 times a week and I was wondering If I should do kenpo x? Im a fairly skinny guy
Staff Reply:
July 27th, 2009 at 9:33 am
Hey Aaron,
What are your fitness goals? Do you plan on doing just the Kenpo X routine or are you interested in doing the complete P90X program?
-Mike
My fitness goal is to bulk up but not too much, I’m on my day 6 and yes I am doing the complete p90x program. I was wondering If I can replace kenpo x with basketball/tennis instead.
Staff Reply:
July 27th, 2009 at 2:55 pm
Hello Aaron,
Sure, basketball and tennis are great cardio exercises.
-Mike
Hi there,
I consider myself an athlete. I am only 22 played college soccer, majored in Sports Medicine, and run and lift regularly. However, ever since I can remember I have had definition everywhere EXCEPT my abdominals, something I really want to change. But, every exercise program I have tried has made me “bulk” up ESPECIALLY in my arms and shoulders. Will P90X make me look like a body builder (not what I am going for) or lean and slim?
Staff Reply:
July 28th, 2009 at 9:22 am
Hey Sarah,
The P90X has a great little workout called Ab Ripper X. You will be doing over 300 ab exercises, not your run of the mill crunches by the way. If bulk is now what you are looking for, the P90X allows you to use lighter weights and do more reps which will give you a more lean look. This program is flexible and you can set your own goals.
-Mike
Hey, I am seriously thinking about purchasing P90x but have one quick question. Do I have to follow the nutrition guide? Because my mom cooks for me(I’m only 18 haha) so she makes a lot of chicken and vegetables and stuff like that. I get fast food maybe once a month, but the problem is I eat a lot of junk food around the house. So I was wondering if I stopped eating junk food completely and just ate what my mom makes, would I have to follow the nutrition guide. I used to be a lean kid with a six pack(not skinny) but I have gained about 30 pounds of unwanted fat and it’s time to change. Thanks a lot in advance for your help!
Cody
Staff Reply:
July 29th, 2009 at 10:35 am
Hey Cody,
The Nutrition Plan is important for fat loss. The portions approach allows you to choose the foods you eat from a list. Then you just follow the daily servings chart to make sure you are getting the right amount of the right foods. Maybe you can give it to your mom to give her ideas on meals to make for you. If this is impossible, at least check out the daily servings chart and try to follow that. For this workout, you should have a certain amount of protein, ONE serving of carbs, a certain amount of dairy, etc.
-Mike
hi. im also planning on purchasing p90x. i am curently 6 foot tall and weight 215 pounds. i was wondering if i will loose a lot of weight because i dont want to be “skinny” i am more intrested in gaining mass. so can this video help me just loose some fat nd still make me gain muscle mass?
Staff Reply:
July 29th, 2009 at 10:38 am
Hi Manuel,
This program will help you loose fat, but you can build either bulkier or lean muscles. The flexibility of this program will allow you to make your own goals. If you want to bulk up, go for the heavier weights and do about 8-10 slow and controlled reps.
-Mike
I missed the recovery week. I have done 4 days of hard cardio, but not much else. I was out of town and just couldn’t fit it all in. What do I do? Should I just now go on to week 5 or do I need to start over? I haven’t eaten great but still feel good. Need advise. Thanks,
Jill
Staff Reply:
August 3rd, 2009 at 8:49 am
Hello Jill,
Because this was the recovery week, you should be ok to move on to week 5.
-Mike
Hi, I have a few questions. I play club lacrosse for my university and was wondering if the program will clash much with my workouts. I typically have 2 – 3 practices a week which consist of mostly running but pushups, pullups, and various plyometric style workouts will probably be included. I imagine my muscles will be pretty shot if I give my 110% on the p90x. This will be during the pre-season and i may have 3 or 4 games during the 90 day period. Will the exercises wipe out my legs for running? Can I take extra rest days on the program before lacrosse games as long as I continue where I left off or will that hurt my progress and require me to back track?
Also, I love to mountain bike for cardio and I’ve recently started running atleast 3 miles per day to get in shape for lacrosse. Could I swap these in place of the cardio workouts in the p90x or will I be missing out on something?
I realize I can take this at my own pace but if I’m going to try something new I want to do it right from the start.
Thanks for the informative posts thus far
Sorry, hit post a little premature…
Do these exercises need to be done while watching the DVD’s? I imagine that at first this may need to be the case in order to learn the exercises and the different levels each can be done at but could I study the DVD’s, learn the exercises, and then do them on my own away from a TV/monitor?
Staff Reply:
August 4th, 2009 at 11:04 am
Hello Jeff,
You’ve got a lot going on! The P90X is great for athletes because it can help increase speed, stamina, endurance, agility and so much more. Because you already have a good workout going on, you might want to rearrange the P90X schedule a bit. Basically, the P90X schedule alternates a resistance workout with a cardio workout. The resistance workouts also alternate muscle groups, which is important for muscle repair. If you will be doing a lot of push-ups and pull-ups at practice, you don’t want to do the Chest and Back workout right before or after that day. There is also a Plyometrics workout that probably shouldn’t be done next to a practice or game day either. Extra running is always good to do any day. It’s just the resistance where your muscles would be tearing a great deal that you need to schedule carefully. You will have to really personalize the P90X for yourself. Once you get to know the program, the resistance workouts can be done in a gym or outside. You will have your fitness guide and worksheets that will tell you exactly what you need to do.
-Mike
how often should i do the workouts? is it one everyday? part of one everyday or what, im clueless
Staff Reply:
September 24th, 2009 at 12:12 pm
The P90X workouts are approximately 1hr (1 DVD) each day, 6 days a week, with the 7th day being a day or rest or optionally X Stretch.
The guide that comes with your DVDs will explain the rotation, but here is a sneak peak for you.
PHASE 1:
Weeks 1-3:
Day 1 – Chest & Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders & Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 4:
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
PHASE 2:
Weeks 5-7
Day 1 – Chest, Shoulders & Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back & Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 8
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
PHASE 3:
Weeks 9, 11
Day 1 – Chest & Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders & Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 10, 12
Day 1 – Chest, Shoulders & Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back & Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 13
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
Hope this answers your question.
Shanda
Hey all,
I’m 5′5” and 137 lbs. I want to lose some weight and tone up. I have tried getting started with P90X Lean three times already and I’ve only made it to day 4 each time. I have unwanted belly fat and huge thighs that I want to get rid of. What, if anything, do you suggest that I do?
I have no problems working out. In college I got hit with a 20 pound weight gain in my freshman year (yikes!) and I was able to lose that weight in about 6 weeks by running for 30 mins and working on the stairmaster for 5-10 mins 6 days a week.
Should I try doing classic instead? Thanks in advance.
Staff Reply:
September 24th, 2009 at 12:18 pm
Hi Rochelle,
Good Luck & We look forward in hearing about your success!!!
I think trying the classic would be a great idea. With the program you’ll only get out of it what you put into it.
Tacha
i have p90x but i have no where in my place to do pull ups will i still get the same results if i dont do pull ups? and do you have any suggestions i should do?
Staff Reply:
September 24th, 2009 at 12:21 pm
Hello Marshall,
There are other alternatives, try using the resistant bands you can do pull downs instead of pull ups with the bands. This should give the same effect as using the chin up bar.
Tacha
Is there a weight limit? Can someone who is 300 pounds do p90x?
Staff Reply:
September 24th, 2009 at 12:28 pm
Hello Monica,
Working out, loosing weight and building muscle through a fitness program is always a unique experience, and your individual results will naturally vary from the results of someone else. The more overweight you are, the more challenges you’ll be up against, typically in the areas of stamina, flexibility, etc. That being said, we recommend that you pace yourself overall and gradually make exercise a real part of your life.
Chances are you’re not quite ready for P90X yet and that’s OK! In time, with dedication to improve your health and fitness level, you’ll definitely get there. We suggest you start off with one of our other programs that are less intense and work your way up to P90X. Power 90 is a great program and is the perfect stepping stone to P90X. We offer a 30 day money back guarantee if you decide it’s not right for you. We look forward to getting you started soon and we wish you the very best in your endeavor to becoming a healthier you!
Power 90
http://www.extremebodyworkout.com/power90-products/power90.php
Tacha
I am starting on Monday!! So excited but want have a question…If i am going to get up at 6am to do it, should i eat first? and if so, what?
Thanks
Staff Reply:
September 24th, 2009 at 12:37 pm
Hello Mary,
Glad to see that you are excited about starting the program! If you are going to work out in the morning it is best to have a little something in your system. We recommend having a protein bar before your work out.
Tacha
hey i borrowed p90x from my sister i just got started with it….
how am i suppose to start do i just go follow the cds from routine 1 through 12??? because i dont get how thats suppose to help with the muscle confusion concept…
plus i lost the books for it
Hello Vince,
You will definitely need the books in order to start P90X. You can order new books by calling 800.565.4807. If you need some info right away, you may also scroll up as the workout schedule has also been posted.
Good luck on your work out!
Tacha
I’m a 140 lb skinny guy and I’ve been told not do more than 30 minutes cardio because it would counteract the weight gain and muscle growth. I don’t care about getting strong and huge but more about muscle tone and definition. So will this program work for me and what considerations when working out should I take? What parts of p90x should I not do? If the program will not work then what do you suggest?
Thanks
Gary Ulman
Hello Gary,
If you just want to get toned and see definition, then you are going to want to use follow the Lean portion of this program. The Lean portion will not bulk you up and will not put bulging muscles on you, it will keep you lean and get that definition showing. You’re going to want to avoid the classic version because that will definitely bulk you up. Enjoy your workouts!
-Nate
Can I subtitute any other workouts, i don’t have the money for the pull up bar and I don’t like the resisstance band. What other workout videos can I subtitute? I weigh 175lbs I’m 5.7 and I want to lose weight and get alittle toned up.
Thank you,
Tomas Hernandez
I have just started the classic schedule, but have been doing the ab ripper for several months. I do it 3 times a week. Can I continue to do ab ripper on rest week?
Also, I am not looking to bulk up on my arms and do not want to put a chin up bar in my house, are there alternate exercises that I can do for those muscle groups with free weights? How much weight and reps do I need to use to just tone?
i am 5′5 and currently weigh 240, i was, 7 years ago absolutely ripped at 180. i fell into some depression, lost focus/interest… and my body has suffered for it, slowly turning from buff to jello. i still have a lot of muscle but its… buried. i am starting out on P90X, though a friend of mine, a personal trainer, has told me to be careful not to over-train on this program. due to the fact that i weigh so much right now, should i expect to see greater strength/muscle gains doing pushups/pullups than a lighter person would? pushups at 240 has to be more demanding than pushups at 180……? also, what rep range should i use for the dumbbell exercises if i am looking to build a little muscle while cutting the fat? i’ve always understood that 5-7 reps was ideal for bodybuilding…. so should i lift moderate to heavy weights in this range on the program? also, given my weight, and current lack of flexibility, i want to replace yoga x with x stretch, and plyo with cardio x for the first 90 day cycle, and work one of each back into my 2nd and 3rd cycle receptively. is this a good idea? i tried plyo on my 2nd day, lets just say day 3 came a week later. i couldnt move! i dont think i am ready for plyo yet. any input would be appreciated. i want to get down to 180 so i can get back into MMA training (i want to fight at 170/welterweight)
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