P90X Core Synergistics

The P90X Core Synergistics workout is a routine that I have done many times. It is one of those workouts that when you finish, you feel both refreshed and like it worked all of your muscles. Although this routine isn’t some overly intense strength training routine like the P90X Chest and Back workout, The Asylum Strengthroutine, or the Upper Body Massacre, it is an extremely consistent routine from start to finish that will work your entire body.

 The way that Tony Horton designed this routine was by creating synergistic exercises that work your core as well as many other muscle groups. The reason that the routine is called “Core Synergistics” though is because nearly all of the exercises involve engaging your core (or as Tony calls it, your “cage”).

Today was the first time that I had done Core Synergistics within the past year – it is a routine that I put on the backburner – totally dismissing it because it was done during the recovery weeks of P90X. I am extremely glad that I gave it another shot today because it brought back great memories (Tony’s jokes and all) of the two times that I did P90X. Not only did it bring back some good memories, it also gave me a lot better workout than I expected. I knew that it was the only “real workout” that was done during recovery phases.

Since I’m in pretty good shape, this routine wasn’t anything difficult, but it was longer than I expected. Also, if you use heavy weights for the curls and presses, and do maximum reps on all of the push ups, you should get a great workout. The reason I enjoyed this routine today is because it provided plenty of variety as well as exercises that I hadn’t done in a long time like the super gangsta prison cell push ups.

P90X Core Synergistics Review

Okay so what exactly is Core Synergistics and what does the name even mean? This routine is designed to work your entire body, but all of the exercises go through your core. Meaning that all of the exercises will work your core muscle; either directly or subtly. While you do this routine, what you need to do is consciously focus on tightening your abs. You don’t need to go overboard, but you do need to make sure you feel them working on nearly all of the exercises. If you don’t feel your core muscles contracting, you should give them a little flex just to make sure you are keeping everything tight.

What does “synergistic” even mean? The root word is “synergize” which means two or more agents working together to produce a result not obtainable by any of the individual agents. Perhaps Tony explains it best in the intro when he says, “Synergtistics is multiple muscle groups at the same time while working the core muscles.” If you do this routine, or have already done this routine, you will realize that it works a little bit of everything. It is not designed to be a specific “abdominal workout” per se because it involves doing curls, squats, lunges, push ups, and more. However, there are still plenty of moves that directly work your core as well – so it will still work your abs.

The P90X cast and crew in Core Synergistics includes: Dreya Weber (world famous), Adam (dancer / trainer a.k.a. the guy with half a percent of body fat), Pam (they call her “Blam”), and my favorite fitness comedian Tony Horton. I think that the crew he rounded up for this particular DVD is cool – Adam is always chillin, Dreya doesn’t do anything annoying (Tony seems to hit on her a lot though), and Pam “the Blam” Moore (the P90X grad who is allegedly a private investigator and will come to your house if you make a mistake…haha).

P90X Core Synergistics Workout

Warm Up

• Head Rolls – Drop your ear to your right shoulder, then roll it over to your left shoulder, and repeat back and forth to get a good stretch. You are supposed to loosen up and stretch your neck while breathing; this should feel good.
• Wide Chest Stretch – Plug your fingers into the ceiling (don’t get electrocuted), and pull down wide to the side. This stretches out both your chest and back and is one of my favorites.
• Topas Stretch – The Topas is a classic, with wide feet, and open palms, extend your arms to their designated sides to open up the chest. Try to coordinate this with your breathing: as you open up your chest – inhale, as you come back to center – exhale.
• Side Stretch – Kick your hip out to the right and lean with your right arm extending overhead with your fingers pointing to the left side. After getting a stretch on that side, kick your left hip to the left and repeat by extending your left arm overhead with fingers angled to the right. This is the stretch that you feel from your “hips to your fingertips.”
• Shakers – Shake out your arms and legs for some quick ballistic stretching.
• Huggers – Love yourself like Pam the Blam and hug yourself a few times to get loosened up.
• Reachers – The reachers are another favorite, reach up like you’re doing the wave while inhaling, and then on the exhale, drop your arms and reach upwards behind your back – driving your palms to the ceiling.
• Marching – March in place with high knees just to get some more blood flow to the muscles. You march normally initially then march it up some more with wide knees.
• Jogging – You jog in place for a little bit with high knees. You start out jogging normally with high knees, then move to wide high knees, and eventually jog with knees down heels up (so that you are kicking your butt).
• Jumping Jacks – Tony throws in some jumping jacks and Tony talks about Dreya stripping down as she takes off her shirt. He then comments on how Pam still has her sweatshirt on and that it’s coming off soon…haha.
• Lunges – Do some basic lunges to keep your heart rate up. Basically jump your right foot forward, left foot back, then left foot forward, right foot back and repeat. Alternate your arms as well by moving your left arm up as your right arm drops down and vice versa. At this point you should be warmed up. Unfortunately there is more stretching – something I don’t think is totally necessary, but I followed protocol.
• Hanging Hamstring Stretch – With feet wider than shoulder width, bend at the waist, lower your head, and rest it on your folded arms. You should feel a stretch in your hamstrings while you are hanging. You have the option of rocking back and forth for a little extra som som like Blam.
• Split Leg Hamstring Stretch – Keeping one foot pointed forwards, step your other foot back and point the back foot at a slight angle out to the side. Then turn your hips so that they are square to the front and bend over to stretch your front hamstring. Obviously you should keep your front leg locked and completely straight (i.e. no bend). Repeat this on the opposite side by switching your feet.
• Quadriceps Stretch – Standing up nice and tall, you grab one of your ankles, and pull it in to your butt for the quad stretch. After you have done one leg, switch to the other and get ready for the workout.