This is the continuation of a series of articles reviewing the P90X dvd home workout video series which has been one of the top selling workout series for years. And there is a good reason why. Tony Horton, the creator of this series is dynamic and inspirational (and obviously in very good shape); and most importantly, he has put together an exercise program, consisting of a series of exercise workouts, that have become legendary amongst its users for its ability to produce fabulous results in just 90 days (for those few with the moxie to complete the 90 day program).
Legs and Back
Balance Lunge and Calf Raise Squat
If you are doing this with the tabats intervals; for the balance lunge, switch your left and right legs each 20 second round (30 secs w/rest) ending up with 2 sets with each leg. And remember, as with all lunge movements, make sure that you keep your knee from extending beyond the toes of the foot as you lunge.
Then do the calf raise squat for the next tabata.
Reverse Grip Chin-up
Reverse Grip Lat Pull Down with Resistance Tube
Super Skater
Wall Squat
Wide Front Pull-up
Assisted Pull-up
Wide Lat Pull Down with Resistance Tube
Step Back Lunges and Alternating Side Lunges
Closed Grip Overhand Pull-up
Notice that to measure the proper distance between your hands, you hold them only close enough that the tips of your thumbs can just touch when stretched toward each other. Once the distance is established, bring your thumb down under the bar and grip the bar with a closed hand.
Single Leg Wall Squat
To do this with the tabata interval, get into the wall squat position, and hold one leg out straight in front of you for the first twenty seconds, or as long as you can, then stand up until the beginning of the next round. Then do the other leg as long as you can, up to the twenty seconds, for the second round, and repeat to complete the four rounds.
Deadlift Squat
Switch off legs for a total of 2 rounds (sets) on each leg.
Switch Grip Pull-up
This is a pretty extreme example of how to do this exercise. The important thing is simply to switch your hand position from open grip to close grip. The way it is done inP90X is two switch grip when you reach the bottom every other time. Another way you could do it is to do one tabata round with one grip, and switch grip each round.
3 way Lunge with 2 kick option and Sneaky Lunge
A couple of notes for this one:
In the three way lunge w/kick option; keep in mind that his front is facing the TV, so the first lunge is 90% to the side, the second lunge is at a 45% angle, and the third lunge is straight ahead. With the tabata intervals you might want to switch legs and directions each set.
The key to the sneaky lunge is to stay on the toes of both feet at all times. In the video, as he steps forward it looks like his front foot is flat; try to stay on your toes even as you step forward and lunge.
Reverse Grip Pull-up
This is commonly called a chin-up.
Chair Salutations and Toe Roll Iso Lunges
On the chair salutations, when in the seated position, there should be a 45% forward lean. This is a little bit more of a forward lean than demonstrated in the video.
In the toe roll iso lunge, make sure the knee of the front (lunging) leg is behind your ankle as you start the move; as the rear foot pivots forward, the knee moves forward, just in front of the ankle. Your knee should never extend beyond your toes in any lunge movement.
Wide Front Pull-up is repeated here (see above).
Groucho Walk and Calf Raises
Closed Grip Overhand Pull-up is repeated here (see above)
80/20 cyber speed squat
Basically you are using the leg with 20% of the weight as a balance while squatting on the leg with 80% of the weight. Squat as low (down to a 90% angle) and as quickly as you can. In P90X, a small jump at the top, as you come up, is thrown in for the last few squats, if you can handle it. Use your imagination.
Switch Grip Pull-up is repeated here (see above)
