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.
Jan 21, 2010 @ 16:19:21
Hello Dion.
the resistance bands along with the door attachment kit can be used in place of the chin-up bar. Here are the product links:
http://www.extremebodyworkout.com/p90x-products/resistance-bands-complete-kit.php
http://www.extremebodyworkout.com/p90x-products/resistancebandugkit.php
-Mike
Jan 21, 2010 @ 16:21:59
Hello Nancy,
I would do the classic approach and really focus on those two areas. Cardio is what will make your belly disappear, and ab ripper x will build the muscles in your core area. If there is an opportunity to use a weight for the leg exercises, use it. This will help to add size (good size) to your legs.
-Mike
Jan 23, 2010 @ 12:01:50
I received P90X as a Christmas gift and it’s only the DVD’s. I have found an excel spreadsheet online that shows the schedule of workouts but nothing is mentioned about Cardio X. When should I be doing that routine?
-Steve
Jan 24, 2010 @ 17:35:57
blue guy in video? BLUE………
Jan 26, 2010 @ 10:53:36
I’m definitely interested in the P90X workout. My only question is about my particular body size. I’m already an athletic male, but I’m slim at 125 pounds and was looking to bulk up. Since P90X focuses on weight loss, will the workouts/diet negatively affect me?
Jan 26, 2010 @ 16:19:04
Hello Steven,
if you are doing the classic approach, you do not do Cardio X at all unless you cannot handle Plyometrics. Cardio X is included in the lean and doubles approach.
-Mike
Jan 26, 2010 @ 16:20:46
Hi Lee,
you can always make adjustments to the nutrition plan and choose heavier weights to add weight. Skip phase 1 of the nutrition plan which is the fat shredder phase. Most people loose most of the weight during this phase.
-Mike
Feb 03, 2010 @ 23:10:34
Am I able to still get a six pack even if I skip ab ripper x?
Feb 04, 2010 @ 15:48:37
Hello Nick H,
that depends on how well defined your ab are now. Ab ripper builds up your abdominal muscles and gets them to look defined. Of course you need to do cardio and work large muscle groups to reduce your body fat percentage so you can even see your abs, but you still need to do some kind of ab work for a 6 pack.
-Mike
Feb 04, 2010 @ 15:50:35
Hi, I’ve got P90x for Christmas and started 2 weeks ago. I am a bit confused how to built my schedule and how to get the best of it for my body type. I am 5 3″ and 117 pounds. What I want is to tone and be in best shape. I don’t like working on my upper body much as it is a little mascular, but biceps needs tone!! So, bit confused. I am doing 1 hr a day and mixing cardio, ab ripper, core, ply and yoga. Can you help me built my schedule?/ Thanks a milion! Ana
Feb 04, 2010 @ 22:59:24
Hi
This is my first wk of p90x.
I’ve been looking at before/after pics(women only) and I really see a sig. diff. in their upper body but not their lower body?
Why?
and what can I do to make sure my lower body gets enough attention?
I am currently doing the Lean version; can I replace yoga or stretch w/ plyo or more legs/back?
thanks in advance
Feb 05, 2010 @ 13:59:59
Hi Ana,
do you have a fitness guide? This should have come with your P90X. There is a schedule in this book that gives you a good mix of resistance and cardio. I would try the lean approach if you want to do more cardio and less upper body work.
-Mike
Feb 08, 2010 @ 00:43:09
Hello,
I am thinking about ordering P90X, and wanted your opinion before I did it. Obviously, based on its following, it works. I would like to use it to add some size. I am 6’5 and weigh about 180 lbs. Everything I have seen seems to focus on losing weight. Will it work to build muscle as well as it does to burn fat?
Thanks!
Feb 10, 2010 @ 13:42:05
What is the best aproach to tone my biceps, loose inches without the masculoar form?
Feb 11, 2010 @ 14:54:42
Hello Nick. You can use this program to totally slim down, or to burn fat as well as build muscle. Obviously the intensity of the program and following the diet will cause your body to lose fat, but adding muscle mass is all bout weight selection (and eating enough protein). Choose heavier weights and do 8-10 reps. Your last two reps should be difficult, so if you can do 11, you need a heavier weight.
Heavy weight (8-10 reps) = size
Light weight (12-15 reps) = lean
Side note: building muscle helps your body to burn even more fat while the muscles repair after a workout.
-Mike
Feb 11, 2010 @ 14:56:13
Hello Ana,
I would tell you the complete opposite of what I told Nick! Use lighter weights and do 12-15 reps. He wanted size, but for lean muscle mass, go light!
Heavy weight (8-10 reps) = size
Light weight (12-15 reps) = lean
Good Luck!
-Mike
Feb 17, 2010 @ 19:38:14
Hi, I really dont like the yoga X workout, can it be replaced with kenpo x or something like that?
Feb 18, 2010 @ 15:44:31
Hi Cecy,
you can do X Stretch instead, but I might also think about adding Kenpo or Cardio so you can get some calorie burn with the stretch like you would with Yoga X.
-Mike
Feb 20, 2010 @ 12:14:42
Loving the program, wondering if there is a substitute for core synergistics. I am just finding that I have to skip a lot of the excercises as they are too difficult. I am able to keep up with all of the other videos. I feel i don’t get a proper workout due to skipping some of the excercises…thanks!
Feb 20, 2010 @ 14:59:25
I’ve finished week 3 and feeling good. I was sore after week 1 but now I feel a lot better. Will it hurt to skip over week 4? It seems like kind of a vacation week and I’m thinking about either doing an extra week of phase 1 or getting right into the exercises in week 5 (I’ll still do all 90 days, I just want to get more out of the program as fast as I can and week 4 seems “light”)
Feb 23, 2010 @ 15:21:15
I hear ya Christina! That core synergistics is not easy. Try your best on those days. They don’t come around much, just on recovery weeks. BUT, if you want to do another workout on those days, that would be fine too.
-Mike
Feb 25, 2010 @ 15:37:10
Hi Jack.
It might seem that way on paper, but it’s not a “rest” week. Core Synergistics is a tough workout and you have to do it twice! You also have to do Yoga X twice which is no walk in the park. I guess you can say this week you will take it easy in a way because you do have two stretch days instead of one. I wouldn’t skip it! You need that break from the resistance training.
-Mike
Mar 06, 2010 @ 18:13:00
I am 51 and have been sitting behind a desk for 20+ yrs … ha!
I am interested in attempting this but it looks pretty difficult! What do you do if you can’t do … say 3 or 4 pull ups or you don’t have the bands or pull up bar?
Mar 08, 2010 @ 21:15:37
Hi: I am doing p90x but I can’t commit to the 7 day program. I know it is the best way to get the results. I am already fit. I just want to work out at my house because is more comfortable.
Anyways I only can work out Monday to Thursday. Any suggestions? And please don’t tell me that I should stick to the program, unfortunately that is not an option for me right now. I just need and idea of what I should be doing with these 4 days so that I can benefit somehow with what I can do. And with the recovery week. Thanks…
Mar 11, 2010 @ 10:58:17
Hey Mike.
Take the fitness test to see if you are ready for the P90X. You don’t necessarily need to be able to do chin-ups to start the program. You will, however, need either the bands and a upgrade kit or the chin-up bar.
fit test:
http://www.extremebodyworkout.com/pdf/p90x-fit-test.pdf
-Mike
Mar 11, 2010 @ 11:07:05
Hi Maylene,
if you have to compress the P90X down to 4 days per week, here’s what I would do:
Monday: Chest & Back, Ab Ripper X
Tuesday: Plyometrics
Wednesday: Shoulders & Arm, Ab Ripper X
Thursday: Yoga X
This way the only thing you will be sacrificing is the resistance for the legs, but Plyo will definitely work you legs a great deal. Otherwise, you will be able to work all areas of the body, get one cardio day in, and one yoga day. Maybe if you find you have time friday, saturday, or sunday, you can throw in Kenpo!
As far as the recovery week, here is a suggestion:
Monday: Yoga X
Tuesday: Core Synergistics
Wednesday: Kenpo X
Thursday: You could actually do Core Synergistics or Yoga X on this day. I would probably go with Core.
I hope this helps!
Mike
Mar 15, 2010 @ 03:47:13
how can i get it free because i dont got money i reallu need to get in shape and i herd its the best work out system?
Mar 16, 2010 @ 13:25:34
Hi Matty,
do you know anyone who is doing this program? Maybe you can borrow a copy?
Mar 16, 2010 @ 15:34:32
Iv finished the doubles routine, but I feel like I still need to focus more on losing weight. Iv gone from 41% body fat to 27% so far. If my new goal at this point is weight loss, should I switch to the Lean routine or continue with doubles?
Mar 16, 2010 @ 23:21:50
” if my new goal is mainly* weight loss”
Mar 17, 2010 @ 15:03:36
Hello Adam,
Because you started off with doubles, I would stick with doubles. The extra cardio added to this approach is for those who would like to either improve performance or increase weight loss. I am afraid if you switch to lean, you will be taking a step backwards. Lean is a little less intense than Classic, and much less demanding than Doubles.
-Mike
Mar 17, 2010 @ 16:46:53
Thanks for the help. I have one more question. When doing a second round of doubles, do I start back on phase 1 with no cardio or just keep repeating phase 3?
Mar 18, 2010 @ 14:14:36
Hi Adam,
if you take a break in between rounds, like a week or two, start with phase 1 as it is. If you aren’t taking a break, you can still start with phase 1, but add Cardio X to your resistance days as the other phases to. This way you will get the same 90 day schedule, without sacrificing cardio through out the entire first phase.
-Mike
Mar 26, 2010 @ 18:35:33
I want to start the program but i’m a vegan, how can I do it on your nutritian plan?
Mar 29, 2010 @ 12:09:24
Hello Tomiko,
We have had vegetarians and vegans complete the P90X program with great success. You may have to bend the rules a little to get a sufficient amount of protein into your diet, but it’s quite possible and has been done. You will want to follow the Portion Approach and try to fulfill the suggested servings for protein the best you can with vegan alternatives. It will take a little creativity and you may go a little over the suggested carbs for the day to get your protein in, but do the best you can. You won”t regret what P90X can do for your life!
Apr 03, 2010 @ 23:15:01
I am not the weight I want to be at all. I would like to lose about 40-45 pounds. I have always been athletic but I’m in college now so my weight has kind of slipped away from me. I am pretty strong and one of my areas that I hate the most is my legs. I think that they are too muscular and that is why they are so big but they are not toned either. Will this program help me lose this weight while making me toned and not looking like a beast?
Hi Heather.
The great thing about P90X is that a person can use it to totally slim down, and someone else can use it to get ripped. First and foremost, following the nutrition plan is crucial if you want to lose weight. If you just want to lose weight and tone muscles you already have, you can do the lean approach. This is the same program with a little adjustment to the scheduling of the workouts. You will be doing more cardio which will allow you to burn more calories and keep you from getting any size from resistance work. Also, you can choose lighter weights and do more reps. This will also help you to get a more lean look. Those who want to build mass would choose heavier weights and do about 8-10 reps. You should shoot for 12-15.
Good luck!
-Mike
Apr 17, 2010 @ 08:38:05
Hi,
I was wondering if you can ship the pull-up bar to APO addresses. I currently live overseas’s and was given the CD’s for this program. I also was wondering since I was given just the CD’s and nothing else where I can go to purchase anything else that came with the program. Any help will be greatly appreciated. Thanks
Hello Stacey,
yes we can
We can ship to APO addresses all over the world, but of course the further away you are, the longer it will take. You can get any of the supplements if you want too.
-Mike
Apr 19, 2010 @ 14:40:09
I just started P90x this morning…and wow..it really impressed me!! I have A LOT of catching up to do! I didn’t purchase the chin up bar though…what should I be doing when Tony and the gang are doing chin ups? Seems wasteful to “shake it out” the whole time!
Hi Jessica,
not sure. That’s a tough one. If you don’t have a chin-up bar or resistance bands with the door kit, I don’t know what exercises you can do instead. You need a pull down motion, so a push-up wont do the trick. If you don’t mind not working your back as much, do what ever exercise you want in place. Maybe do some extra abs in. A lat pull down machine would also be an acceptable replacement, but that’s a big expensive machine. You could take your back workouts to the gym if you have a membership. Just bring your fitness guide and worksheets so you know just what to do.
Good luck!
-Mike
Apr 20, 2010 @ 12:42:05
I have a bowflex in my spare bedroom…could I just do a few set of 12-15 reps of arm pulls on that when the session is over?? I don’t know what they are called…haha.
Hey, if you can do like a lat pull down, that would be perfect! It feels just like a overhand grip pull-up, except you are pulling the resistance down instead of pulling yourself up. So you would do a pull down, even with all the different grips, facing the machine.
Good call!
-Mike
Apr 26, 2010 @ 19:17:38
do i just go in order of the dvds like what was written above or is there a specific order?? i bought the series from a friend and he lost the papers if you know where to get those that would be just as helpful
Not exactly SamL,
for the fist 6 days, the DVD’s go in that order, but then you repeat that for 3 weeks and go into a new schedule for week 4. Then week 5 changes again.
If you contact customer service, they can help you with a replacement guide:
http://www.extremebodyworkout.com/customer-service.php
-Mike
May 04, 2010 @ 22:25:23
Hey,
I am looking to do the p90x but as I consider my shcdeule I realizee I will only be able to do two months of the program. I am wondering if its “okay” or even “healthy” to double up and do two programs a day intead of one. Or even two a day once and a while? Do you have any adivce?
Sincerly,
Jason
Hello Jason,
you could do the doubles approach if you would like to get more results in a shorter period of time. Phase 3 is where people tend to kick it up a notch, but if you give it your all from day 1, you should still see results.
-Mike
May 05, 2010 @ 08:02:49
I seen the p90X commercial one day and was talking about it at work. SOmebody over heard me saying I wan tto get and and said that they’re not using theirs no more and gave me thier DVD’s. My question is how do it go. Do I do the whole 12 disk set then repeat for 90 days? Or do I do like the first 4 weeks for a certain amount of time then go with the next four weeks?
May 05, 2010 @ 14:36:09
Hello Robert,
there is a specific schedule. You don’t do them in perfect order. If you need a fitness guide, please contact customer service:
http://www.extremebodyworkout.com/customer-service.php
-Mike
May 06, 2010 @ 12:40:46
Hey,
Quick Question, what do you think about doing the ab ripper “everyday”, say like 4 days in a row. Is that unhealthy or anti-productive… I heard that a person should let there muscels rest but when it comes to Abs, go nuts, as many and whenver you can. Is that true for the P90x?
Jason
Hey Jason.
For P90X, Tony tells you not to do Ab Ripper everyday. This could be because some of the other workouts will also be working your abs to a certain degree. For example, Kenpo X, Plyometrics, and Yoga X (the days you aren’t supposed to do ab ripper) all work your abs a little bit. You don’t want to over do it.
-Mike
May 06, 2010 @ 23:47:47
Hey, I wanted to know how i do my work outs do i mix them up or do the same ones for a week or so?
Hi Joseph,
there is a certain order the workouts are supposed to be done in. The schedule is located in the fitness guide or on the workout calendar that should have come with your P90X.
-Mike
May 17, 2010 @ 18:59:13
Hey, I just finished Day 5 today.. I am a male that is 5’9-10″ and 186 pounds. Im in fair shape, I am looking to lose about 10-15 pounds (mostly my mid-section and some overall), tone up and build some strength.
So far p90x is great.. I am also doing the nutrition plan on point.
My question is, I didn’t really enjoy todays workout (legs and back) as Im not to concerned about toning my legs and building bigger muscle there. Can I substitute this day with 2 hours of basketball and then just do the pull ups on my own with the ab ripper? Or is this a vital part of the program for my goals.
Thanks for the advice and help.
Hi Jason,
I would say that’s ok. You are still getting in a good amount of exercise in and you will actually still be working your legs a great deal playing basketball. Just try not to replace any other workouts!!
Just a side note: building large muscle groups helps to burn fat in your entire body.
-Mike
May 28, 2010 @ 19:23:34
Hi!
I’m on Day 6 of P90x and I am loving the program thus far and am really motivated. However, i have one question. I’m 5’8, 140 lbs and i want to build tone and mass on my arms and have success in my ab area. Will P90x help build up mass and have tone all throughout my body?
Thanks for the advice and help.
Hello Anthony E,
P90X allows you to focus on a few body parts per day, so yes, with your weekly workout schedule, you can hit every part of your body. Just remember if you want mass, go for heavier weights and keep your reps in the 8-10 range.
-Mike
Jun 03, 2010 @ 18:29:53
p90x question :this is my first week and i didnt complete an i hr of the video i only did 40 min and on the ab ripper i did 10 min and tried to keep up will i still get results also im not in shape but the yoga seems easy might i be doing something wrong. if i dont follow the nutrition plan will i still see results i am dieting though
Hi Andi,
don’t beat yourself up about not finishing the workouts. There are many P90X’ers who started out the same way. Just keep going back and keep trying harder each time. You will get it!!!
If you don’t follow the diet, you might not lose weight. The workouts will condition your body, but if you don’t follow the nutrition plan, you might have a hard time lowering your body fat percentage.
-Mike
Jul 13, 2010 @ 07:56:05
I borrowed the p90x dvd’s from a friend but he didn’t give me the guide. I have the 12 dvd’s all labeled 1-12 in order. How do I follow the workouts? Am I suppose to do each DVD one day at a time 1-12 and then start over and do it again or am I suppose to say do the first 30 minutes of one then go to the next. How exactly are you suppose to follow them?
Hello Ryan,
the workouts aren’t done exactly in order, 1-12. There is a schedule that you will find in the fitness guide. If you need a replacement, please contact our customer service department:
http://www.extremebodyworkout.com/customer-service.php
-Mike
Jul 24, 2010 @ 18:32:38
Hey,
I am a 16 year old teen boy and currently working out in the gym about 3-4 times a week with cardio. I started last year and noticed the amount of weights and reps i do almost doubled, so i have a question that may sound dumb. If i take the P90X and train for more than the 90 days and use it like all year, when i return to the gym will i be still lifting the same weights or will i have to use heavier weights. In other words will i be stronger not only tonned?
Thanks, Daniel
Hello Daniel,
yes, but you have to keep challenging yourself. P90X allows you to push a little more each week so you can get stronger.
-Mike