P90X Instructions

Phase 1 Classic Doubles Leans

Weeks 1~3

Day 1

Chest & Back, Ab Ripper X

Chest & Back, Ab Ripper X

Core Synergistics

Day 2

Plyometrics

Plyometrics

Cardio X

Day 3

Shoulders & Arms, Ab Ripper X

Shoulders & Arms, Ab Ripper X

Shoulders & Arms, Ab Ripper X

Day 4

Yoga X

Yoga X

Yoga X

Day 5

Legs & Back, Ab Ripper X

Legs & Back, Ab Ripper X

Legs & Back, Ab Ripper X

Day 6

Kenpo X

Kenpo X

Kenpo X

Day 7

Rest or X Stretch

Rest or X Stretch

Rest or X Stretch

Week 4

Day 1

Yoga X

Yoga X

Yoga X

Day 2

Core Synergistics

Core Synergistics

Core Synergistics

Day 3

Kenpo X

Kenpo X

Kenpo X

Day 4

X Stretch

X Stretch

X Stretch

Day 5

Core Synergistics

Core Synergistics

Core Synergistics

Day 6

Yoga X

Yoga X

Yoga X

Day 7

Rest or X Stretch

Rest or X Stretch

Rest or X Stretch

Phase 2

Classic

Doubles

Leans

Weeks 5~7

Day 1

Chest, Shoulders & Triceps, Ab Ripper X

[AM] Cardio X; [PM] Chest, Shoulders & Triceps, Ab Ripper X

Core Synergistics

Day 2

Plyometrics

Plyometrics

Cardio X

Day 3

Back & Biceps, Ab Ripper X

[AM] Cardio X; [PM] Back & Biceps, Ab Ripper X

Chest, Shoulders & Triceps, Ab Ripper X

Day 4

Yoga X

Yoga X

Yoga X

Day 5

Legs & Back, Ab Ripper X

[AM] Cardio X; [PM] Legs & Back, Ab Ripper X

Legs & Back, Ab Ripper X

Day 6

Kenpo X

Kenpo X

Kenpo X

Day 7

Rest or X Stretch

Rest or X Stretch

Rest or X Stretch

Week 8

Day 1

Yoga X

Yoga X

Yoga X

Day 2

Core Synergistics

Core Synergistics

Core Synergistics

Day 3

Kenpo X

Kenpo X

Kenpo X

Day 4

X Stretch

X Stretch

X Stretch

Day 5

Core Synergistics

Core Synergistics

Cardio X

Day 6

Yoga X

Yoga X

Yoga X

Day 7

Rest or X Stretch

Rest or X Stretch

Rest or X Stretch

Phase 3

Classic

Doubles

Lean

Weeks 9 and 11

Day 1

Chest & Back, Ab Ripper X

[AM] Cardio X [PM] Chest & Back, Ab Ripper X

Chest & Back, Ab Ripper X

Day 2

Plyometrics

[AM] Cardio X [PM] Plyometrics

Cardio X

Day 3

Shoulders & Arms, Ab Ripper X

Shoulders & Arms, Ab Ripper X

Shoulders & Arms, Ab Ripper X

Day 4

Yoga X

[AM] Cardio X [PM] Yoga X

Yoga X

Day 5

Legs & Back, Ab Ripper X

[AM] Cardio X [PM] Legs & Back, Ab Ripper X

Core Synergistics

Day 6

Kenpo X

Kenpo X

Kenpo X

Day 7

Rest or X Stretch

Rest or X Stretch

Rest or X Stretch

Weeks 10 and 12

Day 1

Chest, Shoulders & Triceps, Ab Ripper X

[AM] Cardio X Chest, Shoulders & Triceps, Ab Ripper X [PM] Chest, Shoulders & Triceps, Ab Ripper X

Day 2

Plyometrics

[AM] Cardio X [PM] Plyometrics

Cardio X

Day 3

Back & Biceps, Ab Ripper X

Back & Biceps, Ab Ripper X

Back & Biceps, Ab Ripper X

Day 4

Yoga X

[AM] Cardio X [PM] Yoga X

Yoga X

Day 5

Legs & Back, Ab Ripper X

[AM] Cardio X [PM] Legs & Back, Ab Ripper X

Core Synergistics

Day 6

Kenpo X

Kenpo X

Kenpo X

Day 7

Rest or X Stretch

Rest or X Stretch

Rest or X Stretch

Phase 3 Week 13

Classic

Doubles

Lean

Day 1

Yoga X

Yoga X

Yoga X

Day 2

Core Synergistics

Core Synergistics

Core Synergistics

Day 3

Kenpo X

Kenpo X

Kenpo X

Day 4

X Stretch

X Stretch

X Stretch

Day 5

Core Synergistics

Core Synergistics

Cardio X

Day 6

Yoga X

Yoga X

Yoga X

Day 7

Rest or X Stretch

Rest or X Stretch

Rest or X Stretch

PHASE 1 The first phase of P90X2 is the foundation phase which is designed to last from 3-6 weeks. To prepare you for the rest of the program and for a higher level of intensity, it focuses on developing balance and strengthening your core. Day 1: X2 core focuses on the bodys core, which is in the form of an X shape if you were to draw lines from one arm to its opposite leg and repeat on the other side of the body. Its where all movement begins and ends. Day 2: Plyocide: A workout combining traditional movements in workouts with both mind and coordination drills to increase both speed and endurance. Day 3: Rest or X2 recovery and Mobility: The myofascial release technique increases mobility and works out kinks and knots in the body. Day 4: X2 Total Body and X2 Ab Ripper: The total body workout uses both instability and resistance together to force the muscles to work in the way that guarantees results. The most important aspect is form. Day 5: Yoga: Yoga focuses on relaxing both the mind and body while increasing range of motion and muscle strength. It has been shortened from 93 down to 66 minutes from Yoga X. Day 6: X2 Balance + Power: This workout pushes on limits and is basically an addition to where X2 ends its cycle. The movements are explosive and combined with strength to force you to move beyond your comfort zone. Day 7: Rest or X2 Recovery and Mobility

PHASE 2 The second phase builds on the skills that were learned and strengthened during phase one. Its the strength phase and lasts from 3-6 weeks. They are split into sections so you work out 2-3 muscle groups during each workout. Phase 2 is where you can expect to see the largest change in muscle tone or fat loss. If using the program primarily to lose fat or build muscle, instead of giving yourself a challenge or to stay fit, youll definitely want to spend the full 6 weeks on this portion of the program. Day 1: Chest + Back + Balance + X2 Ab ripper: Similar to the original chest + back, the exercises focus on the back and chest but done in unstable positioning to force the muscles to work. Day 2: Plyocide Day 3: Rest or X2 Recovery + Mobility Day 4: X2 Shoulders + Arms +X2 Ab Ripper: This workout focuses on strengthening the shoulders to reduce the chances of injury and increase stability. Day 5: X2 Yoga Day 6: Base + Back & X2 Ab Ripper: Works on both the back and base of the body which include the greatest number of muscles but gives meaning to the phrase hurts so good. Day 7: Rest or X2 Recovery + Mobility PHASE 3-FINAL The third and final phase of the program is the performance phase which focuses on building endurance and increasing levels of performance. It lasts from 3-4 weeks and is also known as the money phase of the program. It is the most intense phase of the entire program and utilizes PAP or Post Activation Potentiation. Day 1: P.A.P Lower: The strength youve gained during the first two phases of the program come to work here. The workouts are done in two different four-round movement cycles that have tested even the fittest athletes. Day 2: P.A.P Upper: Moves the P.A.P. action to the upper body and leaves you feeling loose and springy after an intense workout. Day 3: X2 Yoga Day 4: Rest or X2 Recovery + Mobility Day 5: P.A.P. Lower Day 6: P.A.P. Upper Day 7: Rest or X2 Recovery + Mobility Recovery is another portion of the program that you decide when to do during the program. It should be done when you feel it is in order and is not limited to a specific time-frame

Phase 1

Phase 2

Phase 3

Recovery Week

FOUDATION 3 to 6 Weeks

STRENGTH 3 to 6 Weeks

PERFORMANCE 3 to 4 Weeks

to be done whenever you need it

Day 1

X2 core

Chest + Back + Balance & X2 Ab Ripper

P.A.P. Lower

X2 Recovery + Mobility

Day 2

Plyoicde

Plyocide

P.A.P. Upper

X2 Yoga

Day 3

Rest or X2 Recovery + Mobility

Rest or X2 Recovery + Mobility

X2 Yoga

X2 Recovery + Mobility

Day 4

X2 totall Body & X2 Ab Ripper

X2 Shoulders + Arms & X2 Ab Ripper

Rest or X2 Recovery + Mobility

X2 Yoga

Day 5

X2 Yoga

X2 Yoga

P.A.P. Lower

X2 Recovery + Mobility

Day 6

X2 balance + Power

Base + Back & X2 Ab Ripper

P.A.P. Upper

X2 Yoga

Day 7

Rest or X2 Recovery + Mobility

Rest or X2 Recovery + Mobility

Rest or X2 Recovery + Mobility

Rest or X2 Recovery + Mobility

90X Ab Ripper is one part of the P90X total body workout system. Ab Ripper includes exercises that focus on the core muscle groups located in the midsection of the body. The core muscle groups are some of the most difficult muscles of the body to tone and exercise effectively and include the rectus abdominis, transverse abdominis, internal abdominal obliques, external abdominal obliques, latissimus dorsi, erector spinae and numerous small muscle groups in the hips. The strength and fitness of the core muscles is important for maintaing good posture, for helping to keep the muscles of the back strong and for promoting general well-being. The fast paced Ab Ripper workout takes about 16 minutes and includes approximately 360 individual moves that are designed to work all the core muscle groups. Dynamic music and highenergy instruction provide excellent motivation throughout the workout. The following are some of the exercises included in the Ab Ripper workout: In and Outs-seated leg extensions that work hip flexor muscles and abdominal muscles Seated Crunchessimilar to the above exercise with added upper body movement Seated Bicycleseated leg motion similar to pedaling a bicycle that works lower abdominal muscles and hip muscles Wide Leg Sit-upstraditional sit-ups with feet spaced widely apart that address all major abdominal muscles Fifer Scissorsextended alternating leg raises to work lower abdominal muscles and hips Hip Rock and Raisefolded leg raises that work lower abdominal muscles and hip muscles

 Pulse Upraising hips off floor in a reverse crunch to work lower abdominal muscles and low back muscles Oblique Crunchessimilar to a regular crunch but performed in a sideways motion to address oblique muscles Leg Climbclimbing up and back down raised extended leg with arm movements to work many different abdominal muscles Mason Twistseated torso twist that works oblique muscles and abdominal muscles The Ab Ripper workout is only one of a series of specialized workouts in the P90X system. P90X is a comprehensive 90 day plan of exercise and nutrition that is designed to target all major muscle groups of the body to increase fitness, endurance and muscle tone. P90X also includes cardio and yoga workouts.