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Lose Weight. Get In Shape. Be Healthy.Chadhttp://www.blogger.com/profile/04940998038112908582noreply@blogger.comBlogger138125
Updated: 56 min 35 sec ago

113 Push-ups!! During P90 Sculpt 3-4

Fri, 03/04/2011 - 18:11
I'm very pleased with my P90 Sculpt 3-4 workout today! During the 4 sets I was able to get 113 total push-ups! I've always struggled with push-ups. I'm in my 9th week of P90 with 3 more to go before jumping back into P90X and then Insanity.
  • Set 1: Decline Push-ups - 25.
  • Set 2: Wide Push-ups - 25.
  • Set 3: 7x7x7 (7 wide, 7 narrow, 7 standard), plus 13 wide.
  • Set 4: Any form you want (I split this between my weakest). 15 narrow and 14 standard.
 Total: 113!

Of course, this is at 25% body fat and 195.8 lbs! But I started at 6 decline, and only 10 wide. My 7x7x7's I had to drop to knees half way through. The rest were just as bad. 113 after 64 days isn't bad. I'm looking forward to see what I can do when I am 20 lbs lighter!

For Calories Burned: 1047! Avg. heart rate was 158. Peak heart rate was 196.

Keep pushing play everyone!

113 Push-ups!! During P90 Sculpt 3-4

Fri, 03/04/2011 - 18:11
I'm very pleased with my P90 Sculpt 3-4 workout today! During the 4 sets I was able to get 113 total push-ups! I've always struggled with push-ups. I'm in my 9th week of P90 with 3 more to go before jumping back into P90X and then Insanity.
  • Set 1: Decline Push-ups - 25.
  • Set 2: Wide Push-ups - 25.
  • Set 3: 7x7x7 (7 wide, 7 narrow, 7 standard), plus 13 wide.
  • Set 4: Any form you want (I split this between my weakest). 15 narrow and 14 standard.
 Total: 113!

Of course, this is at 25% body fat and 195.8 lbs! But I started at 6 decline, and only 10 wide. My 7x7x7's I had to drop to knees half way through. The rest were just as bad. 113 after 64 days isn't bad. I'm looking forward to see what I can do when I am 20 lbs lighter!

For Calories Burned: 1047! Avg. heart rate was 158. Peak heart rate was 196.

Keep pushing play everyone!

Help! Why am I gaining weight!?

Fri, 02/25/2011 - 21:30
Help! Why am I gaining weight!?

Why do you sometimes gain weight when starting a new exercise program? An excellent post by Chalene Johnson, the creator of Turbo Jam, Turbo Fire, and ChaLEAN Extreme.

Help! Why am I gaining weight!?

Fri, 02/25/2011 - 21:30
Help! Why am I gaining weight!?

Why do you sometimes gain weight when starting a new exercise program? An excellent post by Chalene Johnson, the creator of Turbo Jam, Turbo Fire, and ChaLEAN Extreme.

P90X MC2 (Muscle Confusion) Preview

Wed, 02/23/2011 - 06:07
Steve Edwards has the latest regarding the next release of P90X. If you have been following Tony Horton's P90x One on One series (routines that are being tested for P90x MC2) you probably have a good idea of what's coming.

P90X MC2 (Muscle Confusion) Preview

Wed, 02/23/2011 - 06:07
Steve Edwards has the latest regarding the next release of P90X. If you have been following Tony Horton's P90x One on One series (routines that are being tested for P90x MC2) you probably have a good idea of what's coming.

Jack LaLanne dies at 96

Mon, 01/24/2011 - 07:41
(CNN) -- American fitness guru Jack LaLanne died Sunday afternoon at his home in Morro Bay, California, according to his long-time agent, Rick Hersh. He was 96.

The cause, said Hersh, was respiratory failure due to pneumonia. LaLanne had been ill for the past week. His wife, Elaine, was at his side, along with his family and friends, Hersh said. No funeral arrangements were announced, but his agent said plans were being made.

LaLanne spent decades talking about the healthful benefits of exercise and fitness. He opened his own health spa in California in 1936, years before the fitness craze swept the United States. LaLanne even designed the world's first leg-extension machine, along with several other pieces of fitness equipment now standard in the fitness industry.

....

Read more at CNN...

Jack LaLanne dies at 96

Mon, 01/24/2011 - 07:41
(CNN) -- American fitness guru Jack LaLanne died Sunday afternoon at his home in Morro Bay, California, according to his long-time agent, Rick Hersh. He was 96.

The cause, said Hersh, was respiratory failure due to pneumonia. LaLanne had been ill for the past week. His wife, Elaine, was at his side, along with his family and friends, Hersh said. No funeral arrangements were announced, but his agent said plans were being made.

LaLanne spent decades talking about the healthful benefits of exercise and fitness. He opened his own health spa in California in 1936, years before the fitness craze swept the United States. LaLanne even designed the world's first leg-extension machine, along with several other pieces of fitness equipment now standard in the fitness industry.

....

Read more at CNN...

Work - What is it good for? iPads and Weight Loss.

Fri, 12/10/2010 - 07:20
My company, Briljent, is starting a FREEZE campaign. This campaign's goal is weight loss in 12 weeks. You only need to lose 5 pounds and they'll cut you a check for $50 (and a chance to win an iPad!). They provide a tracking sheet for weekly weight monitoring. It's good to see a company doing something to help reverse the trend of obesity.

On the personal side of things, I have been sick for the past two weeks and my work regimen has been hampered due to this. I'll be restarting P90x next Monday. Assuming nothing interferes or impedes with my goals I should be able to complete P90x by the time this FREEZE campaign ends!

My wife continues to do Turbo Jam and is really getting into it and has been dedicated to her workouts. Good job baby!

Work - What is it good for? iPads and Weight Loss.

Fri, 12/10/2010 - 07:20
My company, Briljent, is starting a FREEZE campaign. This campaign's goal is weight loss in 12 weeks. You only need to lose 5 pounds and they'll cut you a check for $50 (and a chance to win an iPad!). They provide a tracking sheet for weekly weight monitoring. It's good to see a company doing something to help reverse the trend of obesity.

On the personal side of things, I have been sick for the past two weeks and my work regimen has been hampered due to this. I'll be restarting P90x next Monday. Assuming nothing interferes or impedes with my goals I should be able to complete P90x by the time this FREEZE campaign ends!

My wife continues to do Turbo Jam and is really getting into it and has been dedicated to her workouts. Good job baby!

P90x: Why Confused Muscles Get Strong Faster

Thu, 11/04/2010 - 07:05
This is a repost from the P90x #053 newsletter and has some great information on how P90x works and why it works.

By Steve Edwards
 
With the popularity of P90X, the term Muscle Confusion™ is getting a lot of play in the media. And while many people credit it as the reason P90X is effective, not many people understand what it means, much less how it works. Today, we'll briefly examine what Muscle Confusion is and why it's so effective.

Peaking

I think it will be easier to comprehend if we work backward. The whole idea is based around creating a fitness peak. P90X starts and ends with a fit test. We don't have you take the fit test mid-program because your progress curve is not supposed to be steady. Instead, the program is designed with phases that take a while to master. As you are attempting this mastery, confusion reigns, and your performance may not be all that great. But when you put it all together, and the various bits that have been confusing your body all come together, the result is a period of peak fitness.

One of the concepts that seems the hardest to impart to our P90X athletes is how (or why) to peak. Most Xers don't consider themselves athletes because they lack performance-oriented goals—they just want to look good or feel better. But it's important to understand that all training at the level of P90X adheres to athletic principles. And athletic training always builds around a peak period when you need your body to perform at its best. Following this template doesn't just work for athletes. It works for anyone training at a high level.

Periodization

The entire theory of Muscle Confusion is based on something called periodization, which is basically training in targeted cycles that keep your body from getting too used to your schedule. The goal of periodizational training is to minimize performance plateaus and keep your improvements happening for a specific amount of time. All periodized programs are structured with a progression of training blocks designed around a peak. This is why most of our customers get their best results during the latter phases of our programs, especially with P90X.

Adapt, master, transition

The training blocks are laid out with a plan. Your body begins each block faced with something new. This forces you to adapt to it. The stress of this process leads to accelerated improvements. When your body is used to the new regimen, it has a short period where it makes even greater improvements, which is called a growth or mastery phase. Finally, you get so used to the training that your results begin to plateau, at which time it's best to transition into something else.

Timing is everything

You don't always want to be in a state of confusion, so it's important to be aware of when your body should transition. This can be difficult, but with experience, you get better at it. Moderately intense programs like Power 90®, customized for clients who are out of shape, have a structure that is less rigid because the adaptation period takes longer. Conversely, the fitter you are, the quicker your body reacts to training and the quicker it adapts.

Most science shows that a 3-week-on, 1-week-off cycle of training is about as short as you can go to maximize the adaptive and growth phases. That's why we've used this in P90X. This isn't set in stone. If you read the fine print of your guide, you'll see that we do recommend that you set each block to your own schedule. Ultimately, what's important is that you halt the growth phase before a plateau occurs and that you see the full cycle through to its end.

Don't get happy! Attack!

A friend of mine was in a wrestling tournament and his opponent's coach kept yelling to his wrestler, "Don't get happy! Attack!" His vitriolic approach was so over the top that my friend started laughing and almost lost, but his message was a verbal equivalent of Muscle Confusion. You teach your muscles something new until they master it. Then, before they get happy, you launch into something else and force them to respond.
Although he wasn't speaking of Muscle Confusion, I think Arnold Schwarzenegger summed the process up quite succinctly in the film Stay Hungry. When asked why he didn't take it easy more often, he said, "I don't want to get too comfortable. I'd rather stay hungry."

P90x: Why Confused Muscles Get Strong Faster

Thu, 11/04/2010 - 07:05
This is a repost from the P90x #053 newsletter and has some great information on how P90x works and why it works.

By Steve Edwards
 
With the popularity of P90X, the term Muscle Confusion™ is getting a lot of play in the media. And while many people credit it as the reason P90X is effective, not many people understand what it means, much less how it works. Today, we'll briefly examine what Muscle Confusion is and why it's so effective.

Peaking

I think it will be easier to comprehend if we work backward. The whole idea is based around creating a fitness peak. P90X starts and ends with a fit test. We don't have you take the fit test mid-program because your progress curve is not supposed to be steady. Instead, the program is designed with phases that take a while to master. As you are attempting this mastery, confusion reigns, and your performance may not be all that great. But when you put it all together, and the various bits that have been confusing your body all come together, the result is a period of peak fitness.

One of the concepts that seems the hardest to impart to our P90X athletes is how (or why) to peak. Most Xers don't consider themselves athletes because they lack performance-oriented goals—they just want to look good or feel better. But it's important to understand that all training at the level of P90X adheres to athletic principles. And athletic training always builds around a peak period when you need your body to perform at its best. Following this template doesn't just work for athletes. It works for anyone training at a high level.

Periodization

The entire theory of Muscle Confusion is based on something called periodization, which is basically training in targeted cycles that keep your body from getting too used to your schedule. The goal of periodizational training is to minimize performance plateaus and keep your improvements happening for a specific amount of time. All periodized programs are structured with a progression of training blocks designed around a peak. This is why most of our customers get their best results during the latter phases of our programs, especially with P90X.

Adapt, master, transition

The training blocks are laid out with a plan. Your body begins each block faced with something new. This forces you to adapt to it. The stress of this process leads to accelerated improvements. When your body is used to the new regimen, it has a short period where it makes even greater improvements, which is called a growth or mastery phase. Finally, you get so used to the training that your results begin to plateau, at which time it's best to transition into something else.

Timing is everything

You don't always want to be in a state of confusion, so it's important to be aware of when your body should transition. This can be difficult, but with experience, you get better at it. Moderately intense programs like Power 90®, customized for clients who are out of shape, have a structure that is less rigid because the adaptation period takes longer. Conversely, the fitter you are, the quicker your body reacts to training and the quicker it adapts.

Most science shows that a 3-week-on, 1-week-off cycle of training is about as short as you can go to maximize the adaptive and growth phases. That's why we've used this in P90X. This isn't set in stone. If you read the fine print of your guide, you'll see that we do recommend that you set each block to your own schedule. Ultimately, what's important is that you halt the growth phase before a plateau occurs and that you see the full cycle through to its end.

Don't get happy! Attack!

A friend of mine was in a wrestling tournament and his opponent's coach kept yelling to his wrestler, "Don't get happy! Attack!" His vitriolic approach was so over the top that my friend started laughing and almost lost, but his message was a verbal equivalent of Muscle Confusion. You teach your muscles something new until they master it. Then, before they get happy, you launch into something else and force them to respond.
Although he wasn't speaking of Muscle Confusion, I think Arnold Schwarzenegger summed the process up quite succinctly in the film Stay Hungry. When asked why he didn't take it easy more often, he said, "I don't want to get too comfortable. I'd rather stay hungry."

Gluten-Free Diets: Are They Healthier for You?

Wed, 11/03/2010 - 07:20
P90x Newsletter Issue #053. By Whitney Provost.

"What do some celebrities, a former president, and the Old Spice® guy have in common? They've switched to gluten-free diets. These days, you can't swing a grocery bag without hitting gluten-free pasta, cookies, and even beer. So what's the deal?"

....


"Some people eliminate gluten in hopes of alleviating digestive issues like abdominal pain and bloating. Others claim going gluten-free helps them overcome fatigue. Still more people think it'll help them lose weight faster. If you're wondering whether you should go gluten-free, let's explore the subject a bit further."

The bottom line

"If you've been diagnosed with celiac disease, it's very important to eliminate gluten from your diet. And if you think you're sensitive to gluten, you may want to cut back on grain-rich foods and see if you feel better. For the rest of us, however, gluten is a perfectly fine and healthy addition to a balanced diet. There's no reason to avoid it in moderation. So go ahead and eat your Wheaties® before your next P90X® or INSANITY® workout. Or better yet, drink Shakeology®. It's certified gluten-free!"

Read more here...

Gluten-Free Diets: Are They Healthier for You?

Wed, 11/03/2010 - 07:20
P90x Newsletter Issue #053. By Whitney Provost.

"What do some celebrities, a former president, and the Old Spice® guy have in common? They've switched to gluten-free diets. These days, you can't swing a grocery bag without hitting gluten-free pasta, cookies, and even beer. So what's the deal?"

....


"Some people eliminate gluten in hopes of alleviating digestive issues like abdominal pain and bloating. Others claim going gluten-free helps them overcome fatigue. Still more people think it'll help them lose weight faster. If you're wondering whether you should go gluten-free, let's explore the subject a bit further."

The bottom line

"If you've been diagnosed with celiac disease, it's very important to eliminate gluten from your diet. And if you think you're sensitive to gluten, you may want to cut back on grain-rich foods and see if you feel better. For the rest of us, however, gluten is a perfectly fine and healthy addition to a balanced diet. There's no reason to avoid it in moderation. So go ahead and eat your Wheaties® before your next P90X® or INSANITY® workout. Or better yet, drink Shakeology®. It's certified gluten-free!"

Read more here...

Turbo Jam Workout

Fri, 10/22/2010 - 20:15
Turbo Jam® is the workout that doesn't feel like work. Chalene Johnson packs each workout with calorie-blasting cardio, kickboxing, body-sculpting, and dance moves set to the hottest music ever. You're scorching fat and sizzling calories at a rate of up to 1,000 an hour . . . It's fast. It's fun. It works.



  • Learn & Burn
    • Chalene leads you through the signature "Elite 11" moves you'll use to blast pounds and inches! (30 minutes)
  •  Turbo Sculpt
    •  Shape and tone lean, sexy muscles and target all your problem areas. (40 minutes)
  •  20 Minute Workout
    •  A quick, full-body workout for when you're short on time. (20 minutes)
  •  Cardio Party
    •  A turbocharged dance fest—you won't want this calorie blaster to end! (45 minutes)
  •  Ab Jam
    •  Features a standing ab routine that attacks your core from every angle for lean, sexy abs. (20 minutes)

You also get easy-to-use tools for tracking your results
  • * "Elite 11" flash cards
    • To teach you the signature moves!
  • * 24/7 Online Support
    • Access live chats with Chalene and an amazing online community.
  • * Turbo Results fitness and nutrition guide
    • All the information you need, plus Chalene's favorite meals!

Bonus Package!
  • Turbo Sculpting Gloves
    • Scientifically proven to increase muscle activity by up to 96% so you get ripped even faster!
  • Punch, Kick & Jam
    • Advanced workout specially designed to tap into the power of the Turbo Sculpting Gloves! (50 minutes)
  • Turbo Slim® rapid results program
    • An easy-to-follow meal plan and measurement tool to help you lose up to 10 inches in just 10 workouts!

A $220.00 value for just 3 monthly payments of $19.95 (+$12.95 s&h)
Price: $59.85
Coach Price: $44.89
 

Turbo Jam Workout

Fri, 10/22/2010 - 20:15
Turbo Jam® is the workout that doesn't feel like work. Chalene Johnson packs each workout with calorie-blasting cardio, kickboxing, body-sculpting, and dance moves set to the hottest music ever. You're scorching fat and sizzling calories at a rate of up to 1,000 an hour . . . It's fast. It's fun. It works.



  • Learn & Burn
    • Chalene leads you through the signature "Elite 11" moves you'll use to blast pounds and inches! (30 minutes)
  •  Turbo Sculpt
    •  Shape and tone lean, sexy muscles and target all your problem areas. (40 minutes)
  •  20 Minute Workout
    •  A quick, full-body workout for when you're short on time. (20 minutes)
  •  Cardio Party
    •  A turbocharged dance fest—you won't want this calorie blaster to end! (45 minutes)
  •  Ab Jam
    •  Features a standing ab routine that attacks your core from every angle for lean, sexy abs. (20 minutes)

You also get easy-to-use tools for tracking your results
  • * "Elite 11" flash cards
    • To teach you the signature moves!
  • * 24/7 Online Support
    • Access live chats with Chalene and an amazing online community.
  • * Turbo Results fitness and nutrition guide
    • All the information you need, plus Chalene's favorite meals!

Bonus Package!
  • Turbo Sculpting Gloves
    • Scientifically proven to increase muscle activity by up to 96% so you get ripped even faster!
  • Punch, Kick & Jam
    • Advanced workout specially designed to tap into the power of the Turbo Sculpting Gloves! (50 minutes)
  • Turbo Slim® rapid results program
    • An easy-to-follow meal plan and measurement tool to help you lose up to 10 inches in just 10 workouts!

A $220.00 value for just 3 monthly payments of $19.95 (+$12.95 s&h)
Price: $59.85
Coach Price: $44.89
 

WebMD Insanity Review

Wed, 10/13/2010 - 21:02
Michael Esco, PhD, CSCS of WebMD posted a review on Insanity. Here are some snippets or you can read the full article here.

The Insanity workouts are highly intense and designed for people who are already in good shape. It is not intended for special-need populations, such as cardiovascular, pulmonary, and metabolic disease patients, diabetics, or obese people, and people with orthopedic limitations. If you are extremely unfit and looking for an “easy fix”, then Insanity is not for you. The program will work best for people who already exercise on a regular basis and are willing to work hard.

The program takes a huge amount of self-discipline and dedication. As with any home-based exercise regimen, the various distractions that often occur can easily interfere with the workout program.

......

Insanity...the name says it all. It is a maximum intensity workout program that will push you to your physical limits and will test your mental toughness. It’s great for cardiovascular fitness and achieving a lean body, but it is intended for people who are already at least fairly fit. The workouts are very challenging and require a great amount of dedication and willpower to complete.

WebMD Insanity Review

Wed, 10/13/2010 - 21:02
Michael Esco, PhD, CSCS of WebMD posted a review on Insanity. Here are some snippets or you can read the full article here.

The Insanity workouts are highly intense and designed for people who are already in good shape. It is not intended for special-need populations, such as cardiovascular, pulmonary, and metabolic disease patients, diabetics, or obese people, and people with orthopedic limitations. If you are extremely unfit and looking for an “easy fix”, then Insanity is not for you. The program will work best for people who already exercise on a regular basis and are willing to work hard.

The program takes a huge amount of self-discipline and dedication. As with any home-based exercise regimen, the various distractions that often occur can easily interfere with the workout program.

......

Insanity...the name says it all. It is a maximum intensity workout program that will push you to your physical limits and will test your mental toughness. It’s great for cardiovascular fitness and achieving a lean body, but it is intended for people who are already at least fairly fit. The workouts are very challenging and require a great amount of dedication and willpower to complete.

P90x Workout Schedule (Lean)

Wed, 09/29/2010 - 06:44
P90x has three different workout schedules: The P90x Classic, P90x Doubles, and P90x Lean. If you are new to P90x, it comes on 12 DVDs, which is explained in my Power 90X Extreme Training System blog post. It consists of high-intensity muscular workouts led by fitness instructor Tony Horton. Please take a look around this site for diet tips, exercise tips, and other Beachbody programs.

If you are looking to lose weight and staying lean, take a look below. If you want to build muscle with P90x take a look at the P90x Classic Workout Schedule.

P90x Lean is broken down into three phases.

P90X Lean - Phase 1

Phase 1 - Weeks 1, 2, and 3

Day 1 – Core Synergistics
Day 2 – Cardio X
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch

Phase 1 - Week 4 - Recovery Week (weight lifting is minimum as muscles recuperate)

Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Cardio X
Day 6 – Yoga X
Day 7 – Rest or X Stretch

P90x Workout Schedule - Lean Phase 2

Phase 2 - Weeks 5, 6, 7

Day 1 – Core Synergistics
Day 2 – Cardio X
Day 3 – Chest, Shoulders & Triceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch

Phase 2 - Week 8 - Recovery Week

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



P90x Workout Schedule - Lean Phase 3


Phase 3 - Weeks 9 and 11

Day 1 – Chest and Back, Ab Ripper X
Day 2 – Cardio X
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Core Synergistics
Day 6 – Kenpo X
Day 7 – Rest or X Stretch

Phase 3 - Weeks 10 and 12

Day 1 – Chest, Shoulders and Triceps, Ab Ripper X
Day 2 – Cardio X
Day 3 – Back and Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Core Synergistics
Day 6 – Kenpo X
Day 7 – Rest or X Stretch

Phase 3 - Week 13

Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Cardio X
Day 6 – Yoga X
Day 7 – Rest or X Stretch

What's Next?

Take a week off! You deserve it. If you need to lose more weight do another round of P90X Lean. If you are looking at getting in the best shape of your life, try P90X Classic or Doubles. If you want a serious challenge, try Insanity.

P90x Workout Schedule (Lean)

Wed, 09/29/2010 - 06:44
P90x has three different workout schedules: The P90x Classic, P90x Doubles, and P90x Lean. If you are new to P90x, it comes on 12 DVDs, which is explained in my Power 90X Extreme Training System blog post. It consists of high-intensity muscular workouts led by fitness instructor Tony Horton. Please take a look around this site for diet tips, exercise tips, and other Beachbody programs.

If you are looking to lose weight and staying lean, take a look below. If you want to build muscle with P90x take a look at the P90x Classic Workout Schedule.

P90x Lean is broken down into three phases.

P90X Lean - Phase 1

Phase 1 - Weeks 1, 2, and 3

Day 1 – Core Synergistics
Day 2 – Cardio X
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch

Phase 1 - Week 4 - Recovery Week (weight lifting is minimum as muscles recuperate)

Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Cardio X
Day 6 – Yoga X
Day 7 – Rest or X Stretch

P90x Workout Schedule - Lean Phase 2

Phase 2 - Weeks 5, 6, 7

Day 1 – Core Synergistics
Day 2 – Cardio X
Day 3 – Chest, Shoulders & Triceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch

Phase 2 - Week 8 - Recovery Week

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



P90x Workout Schedule - Lean Phase 3


Phase 3 - Weeks 9 and 11

Day 1 – Chest and Back, Ab Ripper X
Day 2 – Cardio X
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Core Synergistics
Day 6 – Kenpo X
Day 7 – Rest or X Stretch

Phase 3 - Weeks 10 and 12

Day 1 – Chest, Shoulders and Triceps, Ab Ripper X
Day 2 – Cardio X
Day 3 – Back and Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Core Synergistics
Day 6 – Kenpo X
Day 7 – Rest or X Stretch

Phase 3 - Week 13

Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Cardio X
Day 6 – Yoga X
Day 7 – Rest or X Stretch

What's Next?

Take a week off! You deserve it. If you need to lose more weight do another round of P90X Lean. If you are looking at getting in the best shape of your life, try P90X Classic or Doubles. If you want a serious challenge, try Insanity.

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