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.
Aug 10, 2010 @ 12:34:49
First question is i lost my P90X Nutrition Guide and Plan book is there anyway i can get it back will i have to pay?
second question is do i have to buy the px90 brand recovery drink, what happens if i buy another recovery drink made by a different brand?
Aug 17, 2010 @ 18:14:11
is the night time a good time to work out because i work out late in the night before i gi to bed, when is the best time to work out?
Hello Chuck,
If you’re looking for new guides you are going to want to contact our customer service to get new ones.
http://www.extremebodyworkout.com/customer-service.php
As far as recovery drink goes, you can always use other products, but the P90X Recovery Drink is specifically made to go along the nutrition guide and workout programs. It has nutrients and vitamins that are essential to the nutrition plan and supplements the program perfectly.
Lastly, statistically, the best time to work out is the morning when you first wake up. Basically, the metabolism has been working out on you all night and when you workout in the morning you are helping to get rid of the rest of the unwanted fat that the metabolism didn’t get. All of that happens before you even have your first meal of the day.
So even though the best time to workout may be the morning, it may not be the best time for you. Try the morning workout and listen to your body talking to you. Your body will let you know when the best time to workout is for you. Good luck!
- Nate
Aug 24, 2010 @ 16:32:55
hi.
im 13 years old and i was wondering if it was still ok for me to do the p90x workout.
im tryiing to train for all the sports im into like hockey,basketball, and volleyball.
thank you.
Aug 24, 2010 @ 19:35:53
hi i was wondering if any body could give some links to watch p90x x stretch, kenpo x, yoga x.
thank you
Aug 31, 2010 @ 16:36:56
in need of a work out routine can anyone tell me where to start and how to end. i just been free styling for the most part for a month but still got great results
Oct 06, 2010 @ 21:02:48
I am a p90x veteran and i am looking for more of a chalenge and of course get more ripped…. my main consern is my legs because i am a runner…… should i go for p90x plus?
Oct 11, 2010 @ 06:11:05
Hi. I Started P90X today and I have a question or two. I have Whey Protein & a separate recovery drink. Should I Mix the two drinks together? Also I am eating roughly 5-6 Times a day (7am-10am-12pm-3pm-6pm and asleep at 9pm or before 11pm. My question here is when is the best time to do a workout? I had lunch at 12.30pm today, and did my workout at 2pm. I found that by the end of the workout I felt a little sick & light headed. (I have no schedule to work around, so I’m free pretty much all day)
Jan 05, 2011 @ 09:59:08
hello,
I bought the entire p90x program but do I have to do one video a day? there are some videos that last 5 minuttes o 15? I am confused on how a which video to use each day. please help!
Hello Paul,
You will need to look through your fitness guide that came along with the program and choose which work out segment you will be doing for the 90 days (Classic, Lean, or Doubles). Once you choose that, you follow the order of DVD’s for that segment. Everything is mapped out in the guide.
~Tacha
Jan 14, 2011 @ 06:42:41
Hello P90X Team,
I’m going to be getting the P90X soon and I have 2 question:
1. I am an 18 year old male who is 5’9″ and weigh about 190 how much weight should I lose to become a healthy weight?
2. Should I do the Lean workout first to lose the weight and then do the classic, or just go ahead with the classic?
Any Information Would Be Helpful, Thank You!!!
Hello Tony,
according to the standard BMI chart, your ideal weight should be around 165. I don’t believe this chart can be completely accurate for everyone, but it gives you a general idea of where you want to be weight wise. Also, some men aren’t comfortable being thin. With P90X you will be gaining muscle which adds weight, so that 165 might not be where you will end up, which is ok! You should also see what your body fat percentage is. This will give you an idea of how much of your weight is actually fat.
To do Lean and then Classic or just Classic, this is a common question. Here’s what you should think about.
1. Check your body fat percentage. Is it way over the average?
2. Is weight loss my main goal?
3. Do I want to do P90X for 180 days?
4. Do I want to add muscle and improve my overall athletic abilities all while lowering my body fat percentage?
5. Would I rather do the program for the standard 90 days?
This is what it boils down to. If you said yes to 4 & 5 then your best bet is to just do the Classic approach from the start. If you start out with Lean then move to classic, you will burn more fat yes, but you will be doing 2 rounds of P90X and that is to be expected. It is possible to lose 30 pounds in one round of classic if you really work hard and follow the Nutrition plan. That is really important. I have done P90X a few times and once without the diet to experiment. It’s not the same without following the Nutrition Plan. I was still able to get some results but the weight loss just wasn’t the same.
-Mike
Feb 04, 2011 @ 23:57:31
hi just got my hands on the p90x system FINALY.! ive been small my whole life im 5’4 and 125lb. doesnt matter how i eat i never tend to gain any weight i want that beach body. im just wondering what the best routine is for the videos.? some people have told me its one video per day and some have told me its one video 3times a week, for muscle buildling whats the real best way to get results.?
Hello Daniel,
the P90X program consists on one workout per day for 6 or 7 days per week, depending on if you want a day to rest. There are 3 resistance days, MW&F, but the cardio and yoga routines in between are just as important. If you are want to add weight, you need to use heavier weights to add muscle. Muscle weighs more than fat, so losing fat wont translate into too much weight loss if you are building up muscle. Also, it sounds like you have a fast metabolism, so you should probably skip the fat shredder phase. This phase of the diet is designed to kick start your metabolism and get your body into fat burning mode. I don’t think you need that!
-Mike
Feb 15, 2011 @ 14:28:04
hi everyone,
i’m on my 3rd week of this program, i don’t see any results…i’m sore but i’m just wondering when would i start seeing actual results. I’m following the diet plan and trying my best not to eat beyond the expected calories. I usually eat a fruit or 2 after an hour of drinking the recovery drink, is that bad?
Finally, is it bad to exercise in the morning like lets say do swimming and jogging and then do the p90x workout in the afternoon? or should i just stick to doing the p90x workouts?
THANKS!!!! and HELP!!!
Hello Janet,
give it some time! You are still at the beginning phase of this program. Some people don’t start to see results until week 8. If you are doing extra cardio exercise in the morning, that can only help make you results even better. Also, if you are following the Nutrition Plan, you should be in good shape, figuratively and soon literally! Having a piece of fruit as a snack is perfectly fine! Don’t feel guilty about eating a healthy snack! Having a snack in between meals keeps us from crashing and turning to processed and sugary foods for that quick fix.
-Mike
Feb 21, 2011 @ 18:15:54
can you make your own work out routine with p90x?
Hello Alberto,
you could rearrange things to your liking, but the results may vary if you do not follow the workout schedule and nutrition plan.
-Mike
Mar 14, 2011 @ 05:29:19
Hi there!!!!
I am starting the p90x programme and am unsure of how to get the results that I’m looking for… rather than the “lean” look, I’m looking for a more “pumped up” muscular look as I’m quite big at the moment and just want to get more ripped… I’m wondering whether there are different routines I can use as I can only find the base routine in the P90x fitness guide, I have read that maybe there are different guides for the different outcomes…..is this true???
Thanks!
Hello Dayle,
there are three approaches to this program.
1. Classic: traditional approach that will help you to burn fat, gain muscle and improve overall athletic ability.
2. Doubles: same as classic with and added cardio routine three times per week for extra fat and calorie burn.
3. Lean: this focuses on weight loss and helps to tone muscle you already have.
If you want to gain size, be sure to use heavier weights. There is a guy on one of the videos that has a pretty big upper body. He uses heavy weights. Be sure to calculate your nutritional level correctly and be sure to get the appropriate amount of protein in your diet. Protein is essential to muscle building.
-Mike
Mar 21, 2011 @ 09:56:45
Hi my wife and I purchased P90X for Christmas 2010 and we went through the steps to start and after following the schedule after 3 weeks we had stuff happen and found ourselves getting behind so we stopped. This has happened 2-3 times since then. We have 4 kids and so many things going on time is so important. What can we do to 1) get motivated and 2) juggle our schedule to allow for P90x????
Hello David,
I know it must be hard for you to fit in an hour of exercise everyday. In my opinion, it’s much easier to get it done early in the morning. I know you probably have to either get your kids ready or get them out of bed depending on how old they are, so you are most likely up early anyway. By the time you get through your workday, have dinner with the family, spend some time and get everyone to bed, I’m sure you are ready for bed too! If you get your workout done early, you wont have to worry about wether or not you will be able to muster up the energy to do it towards the end of the day.
There are a few things you can do to keep yourself motivated. Taking pictures each week and either posting them on a blog or hanging them up in you workout area can keep you motivated. Looking at yourself and knowing how you want to improve can give you that push you need to stick to this program. Blogging about your personal workout is starting to be a big thing. I know you don’t have much time, but putting your efforts out there for anyone to see can be a BIG motivation to do well. Keep coming back here to ask any questions or to share about your workout.
-mike
Mar 23, 2011 @ 17:56:44
Love P90X, but have a question. Our videos int he box do not have the sam name as those on the workout list, is this normal? How do we know what order to do them in? thanks
Hello Roxane,
there may have been a packing error. What program did you purchase? What do your DVD’s say? What does your fitness guide say on the cover?
I can certainly direct you to customer service if there has been an error. They can get the correct items shipped to you right away.
-Mike
Apr 13, 2011 @ 18:50:03
i love p90x but my schedule is crazy right now. I can only work out about 3 days a week. what is your suggested routine for this? thanks
Hello Lana,
I would be sure to get in 2 resistance workouts, one upper and one lower body, and be sure to do either Plyo or Kenpo for cardio in between.
-Mike
May 23, 2011 @ 15:21:26
Hi, I just lost 50 pounds on my own but i was on a low calories about 500 to 700 calories a day i know it was bad but i want to start on p90x if i start on the p90x nutriton plan and eat more calories will i gain weight thanks
Hello Kimberly,
you probably will gain weight at first, but as you start to get into the workout, you will start to lean out and gain muscle.
-Mike
Jun 01, 2011 @ 07:27:40
Hello there! I’m 19 and am going to be doing p90x with my mom during the summer before I have to go back to school. I know that I’ll want to continue the workouts when I go back to college, but what I am wondering is whether or not the workouts in the p90x DVDs are easily remembered so that I don’t have to worry about not having a TV on campus and I can still do them in a gym setting. Thank you for your help!
Hello Hillary,
these workouts are sort of complex, but if you want to continue when you get back to school at the gym, just take either the fitness guide or worksheets with you. You will already be familiar with the moves so all you really need is the worksheets and the fitness guide to remind you what comes next. There are a few things that you might not be able to do without the dvd, like yoga, but I bet you school or the rec center at your school offers a yoga class for students.
-Mike
Jun 30, 2011 @ 08:30:10
Hi there,
I’m over 50 and am interested in the program. However, this body is showing it’s age a bit with one knee giving me some minor problems as a result of jogging and years of soccer. No injuries really but it does act up occasionally. Do you think the P90X workouts would be ok to do in my case?
Thanks
Hello Joe,
knee problems are tricky with P90X. It is a high impact workout. But I always say, it’s better to do what you can rather than nothing at all! There are plenty of exercises included in this workout that wont effect you knee at all and some that will. Plyometrics might be a little tricky, but you can take it easy when you get to your bad side. You can always try it out, and if you knee is giving you too much of a problem, you can return the program for a refund.
-Mike
Jul 12, 2011 @ 11:08:36
Hi!
I was out of town for business for about 3 weeks and didn’t have my P90x with me. However, I did workout at the gym about 6-7 days a week and tried my best to alternate the workouts. I was on week 6. Should I start over or continue with week 6?
Thanks!
Hello Joy,
I think it would be ok to continue with week 6 since you did work out every day while away. That just added a little more muscle confusion to the mix which is good!
-Mike
Jul 23, 2011 @ 12:30:17
hi,
im really crazy of p90x programme i borrowed 12dvds with my frieind and nutritional guide.i started the programme but i live in India. without supplement and nutritional plan im not getting good result.how can i get p90x supplemant in india or u suggest me other supplements which gets in india and indian nutritiona diet
Hello Ismail,
that’s a tough question. Do you have any supplement stores in your area? You can go to our website and see what the ingredients are, we post the labels, and try and find a supplement in your area with similar ingredients. It’s tricky to send supplements to other countries because they do not have to be approved by the FDA, so Beachbody and probably many other companies, don’t ship supplements internationally.
-Mike
Aug 24, 2011 @ 00:25:34
Hi,
I play soccer for 2-3 hours, twice a week (TUE and THU). So I was wondering, is it alright if I replace plyometrics, yoga X or kempo X with soccer. Soccer sessions are pretty intense as cardio, and I just thought it wouldn’t make a big difference.
If I had to sacrifice a one or two workouts, which ones would you pick?
I know the answer must be something like, “stick to the program and don’t sacrifice anything or you won’t get the same results”, but I just happen to love soccer too much. If I can’t replace any workout from the list, can you suggest some other solutions, please?
In advance, thanks very much!
r.
Aug 25, 2011 @ 14:44:14
Hello Richard,
it would probably be ok to replace Kenpo and Plyometrics with soccer. These are mostly cardio workouts, although Plyometrics is more like jump training which focuses on your legs, but soccer is all legs too! You should keep yoga in your schedule to help strengthen your core and stretch your muscles. You will get a little strength training with yoga, so I wouldn’t take this one out.
-Mike
Sep 21, 2011 @ 18:37:39
about how many days till u move on2 the next cd?
Hello Jacob,
there is a specific schedule that has you using a different CD each day of the week. Do you have the fitness guide or calendar?
-Mike
Oct 31, 2011 @ 14:00:01
I just got p90x, im 5.2 112 pounds i don’t want to lose any weight just want to get rid of the soft skin in my abdomen due to my 2 pregnancies, will this make me lose weight?
Also i have thick arms and i hate it, if i do the weights and the chest & back – Shoulder & Arms would my arms get muscular and thicker? is there any exercise that i can focus to instead make then tide and thiner?
Hello Ana,
P90X will certainly help you lose weight, lower your body fat percentage, and build lean muscle which will all help tighten up lose skin. You don’t have to worry about getting bulky if you keep your weights on the lighter side and keep you reps between 12 and 15. This will give you lean muscle instead of bulky ones. This lean muscle will also help you to burn fat better which will slim out your arms.
-Mike
Jan 06, 2012 @ 02:08:22
My friend gave me her copy of P90x, it was to overwhelming for her, but she raved about it so I;m giving it a try. I’m 5’5″ 220, and although I am toned everywhere, my stomach needs the most work….all of the work truth be told, but she lost the routine papers. Is there anywhere I can go to download the directions for use? I’d greatly appreciate it….Cami
Hello Cami,
I can give you a link to the P90X worksheets in PDF format, but we don’t have the entire fitness guide in a PDF.
Here are the worksheets:
http://www.extremebodyworkout.com/pdf/p90x-workout-sheets.pdf
The full fitness guide must be purchased directly through Beachbody:
1 (800) 998-1681
-Mike