P90X - Ab Ripper X

Ab Ripper X

By the time you get to Ab Ripper X, if you are working out with a buddy, you are hugging and giving each other high-fives, and in some cases, you may actually feel like crying with joy because the chest and back workout is over! However, the ab routine is approximately 20 more minutes of fun, and although your chest and back get a break, your abs will be screaming for mercy in no time.

In & Out

You are basically using your butt as a pivot point while you kick your legs out, and lower your upper body slightly towards the floor.

This is a very difficult exercise at first, and putting your hands on the floor for support is not only recommended, but probably necessary, because by this time you are seriously tired.

Seated Bicycle

Starting from roughly the same position as the In & Outs, you just simulate the movement of peddling a bicycle, and then you reverse direction.

Yeah, it sounds easy, but it's not. Don't be surprised if the hip flexors in your legs give out even before your abdominal muscles do.

Seated Crunchy Frog

By this point, you may feel inspired to say "You MUST be kidding" when Tony demonstrates the exercise. In essence, it is just like an In & Out, only your have to momentarily wrap your arms around your knees, which means that you can no longer have your hands on the floor for support.

Don't be discouraged if you only get about 5 of these out before you have to take a break. Get right back to it, though. All of the Ab Ripper X movements give you plenty of time to rest for a few seconds, then attempt a few more repetitions.

Wide Leg Sit-ups

Such a simple sounding name for a NOT very simple exercise. Basically you lay down with your legs wide apart, and put one hand behind your head. Then, you lift straight up with the other hand while doing a sit-up, and then reach across your body after you are sitting straight up.

You alternate back and forth like that on both sides of your body, and by this point you are wondering how it is even POSSIBLE for the people on the video to still be doing it.

Fifer Scissor

Much like the standard scissor exercises that many people used to do in gym class, only this one has an added twisted. You do start in the lying down position (which is wonderful by this point!), but rather than just kicking your legs back and forth in a spastic manner, you only do one leg at a time while the other leg is held 6" off of the floor.

By this point in the workout, even holding one of your legs off the floor is difficult, let alone lifting the other leg up a full 90-degrees. As always, don't beat yourself up if you can't do it. Just try your best, rest for a few seconds, and then try again. All that matters is that you try your hardest, not that you work as hard as Tony and the other people in the video.

Hip Rock n' Raise

Again starting in the lying down position, this time with your knees out, and the heels of your feet touching. You contract your ab muscles to bring your lower body off the floor, then push your hips up towards the ceiling.

It does not sound easy, and it ISN'T easy. Don't be surprised if you find yourself looking at the clock in the lower right-hand corner of the screen, and then being truly grateful that it's almost over!

Pulse Up

This is more of a standard hip raise type of movement where you basically have both feet facing the ceiling, and you do your best to push your heels as high towards the ceiling as possible.

If this exercise was done earlier in the routine, it would not be as difficult, but by this point, it is truly challenging to get out very many reps with good form.

Roll-up/V-up Combo

It's a bit difficult to explain, and even watching it takes a few turns before you finally get it right. Basically you reach both hands up towards your extended legs, then you rock backwards to bring your legs off of the floor. You go about halfway back to the position of having your back on the floor, you stop, and then you reach toward your toes, all the while keeping your legs off of the floor.

It is as difficult as it sounds, but at the same time, it is an incredible exercise. Just take your time and focus on form rather than a high number of repetitions.

Oblique V-up

Basically this is a side bend while lying on the opposite side of your body, but again, Tony makes it more challenging by saying that you also have to lift your legs up at the same time.

The golden chalice of this movement is being able to touch your thigh with the elbow of the arm that is behind your head. Very difficult to do in the beginning, although you can bend your knees in order to build up strength when you first start doing this exercise.

Leg Climb

This exercise is not just difficult because you are so incredibly exhausted by this point, but also because you are all sweaty. Basically what you do is lift one leg about 45-degrees off of the ground, then reach up with both hands trying to "climb" your upper body up your leg until you can touch your toes.

Flexibility goes into this exercise as much as abdominal and core strength do, so don't be discouraged if you can't touch your toes. Just keep doing the exercise as long as you can, alternating to the other leg as directed.

Mason Twist

The "tour de force" that is the final exercise in Ab Ripper X, and the final exercise of the workout session, they saved the best for last. Once again, you are using your butt as a pivot point, while your upper body and your legs are both held above the floor. Once in that position, you clasp your hand together and rotate very rapidly from side to side, trying to touch the floor on each repetition.

This exercise is thankfully not done for a very long time, because at this point in the workout, you are pretty much shot. It is a fast-paced movement, however, and does a good job of getting you to give it one last final punch to make it through to the finish line.

P90X - Cardio X

P90X Cardio X Workout

Chances are 99.9% that part of your goal in doing P90X is to lose weight. While muscle toning, flexibility and balance are all important parts of the P90X workout program, nothing burns fat away like cardio. Today, we’ll be discussing the ninth P90x workout which is the cardio-focussed workout:Cardio X

Cardio X is actually considered an optional workout in the P90X series. You can add it to the mix once, twice or three times a week. However, some people find that adding Cardio X to the mix is just too much for them. We recommend that you include some type of cardio program with your P90X workouts, whether it’s Cardio X or not. The reasons that you’ll want to include a cardio element are:

Calorie Burning: A cardio element means that you will, ultimately, burn more calories. Burning more calories means that you’ll lose weight faster. Losing weight faster means that you’ll start getting ripped faster. These are all things that you want, so a cardio element is an important element for you to add.

Improved Workouts: Adding a cardio element means that you’ll improve your overall cardiovascular fitness, and that means that you’ll be able to workout even harder during the P90X workouts.

Whether you use the Cardio X workout or another way to get your cardio is up to you, but there are benefits to using the Cardio X workout. Firstly, it’s designed to enhance the program. Many of the moves that you’ll do during Cardio X are moves that you’ve been exposed to in the other P90X workouts (particularly the Kenpo X and Yoga X workouts). They’re set to a faster pace in order to get a cardio burn, but you get the benefit of getting extra practice at some of the moves. Secondly, with Cardio X, you know you’ll be getting the motivational leadership of Tony Horton. Just going off and doing cardio on your own may not pump you up mentally in the same way!

If you’re looking for a different cardio workout to do, you may want to consider Turbo Jam Live or Rockin Body instead. Both of those workouts combine cardio and muscle toning to high energy, upbeat music with a dance emphasis. If you think you need a break from Tony Horton, or you just want to mix up your cardio elements, consider those or other workouts that feature dance music.

Get out, get running, do some Cardio X and improve your cardiovascular fitness today. If you do, it will improve your fitness overall.

P90X Back & Biceps

P90X Back and Biceps is another workout that you start doing during the second phase if you are following the classic or the doubles version of the program.

Talk about getting a pump going in your biceps. Your arms are going to burn after (and during) this workout. Back and Biceps consists of 24 exercises. You are going to start with a variation of a pull-up and then do a weighted back exercise. Then you are going to do 2 bicep exercises.

There are variations of pull-ups that I think most people have never heard of, such a towel pull-ups and corn cob pull-ups. Pull-ups are much more difficult to do in this workout than the others because your biceps are going to get very fatigued.

The exercises go as follows…

1. Wide front pull-ups
2. Lawnmowers
3. Twenty-ones
4. One-arm cross-body curl
5. Switch grip pull-up
6. Elbows-out lawnmower
7. Standing bicep curl
8. One-arm concentration curl
9. Corn cob pull-up
10. Reverse grip bent-over row
11. Open-arm curl
12. Static arm curl
13. Towel pull-up
14. Congdon locomotive
15. Crouching Cohen curl
16. One-arm corkscrew curl
17. Chin-up
18. Seated bent-0ver back fly
19. Curl-up/Hammer down
20. Hammer curl
21. Max rep pull-up
22. Supermans
23. In-out hammer curls
24. Strip-set curl

Because this is a “no repeat” workout, each exercise should be performed so that the last 3 reps are difficult.  Use the weight you feel will best enable you to max out on the last 3 reps.

Keep in mind that 12 to 15 rep counts are for developing longer, leaner, and slimmer muscles, while lower (8-10) rep counts are more geared to build mass.  The exception to the rule is with pull-ups.  During these exercises it is recommended to just do as many pull-ups as you can do during each set.  If you need to, modify these movements by using a chair for assistance.

P90X Back & Biceps will lead to some jaw-dropping biceps. While guys will definitely add major size to their favorite mirror muscle, this workout will also do wonders for women who just want to tighten and give definition to their back and upper arms. No matter what your goals for this routine, you will achieve them in drastic fashion - just get ready to do a whole bunch of pulls and curls.

P90X Extreme Home Fitness X Stretch

I'm sure by now you've already heard of P90x. I mean if you've found this article, then you must have already peformed some of the other works, like ab ripper x, or the rigourous yoga routine, and you're feeling a little sore. Am I right? Because if I'm right, and you are feeling a little sore, then you've come to the right place.

Out of all the P90x workouts the one that is the most overlooked, the one that seems to be forgotten about the most, is the P90x stretch workout exercises. People will say, 'Oh, I can skip that one. It's not important', when the fact is, when it comes down to it, the X stretch workout is one of the, if not the, most important routines Tony Horton will ever show you.

Why?

Because stretching is fundamental in keeping the body in the best shape it can be, and is especially important in avoiding injuries and giving you physical longevity. P90x stretch x is no different in showing you how to keep your body in good shape; Tony Horton has numerous different stretches that, when done effectively, will allow you feel good for a longer period of time. It's a sort of endurance that's vital to any athlete.

The P90x stretch workout routine? One of the best ever.

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Although you won't do many yoga exercises, you'll be doing a few in X stretch.

P90x X Stretch

P90x X stretch is a 60 minute program full of a variety of stretches that will work every muscle in your body (think yoga x, but easier and more relaxing. Kind of ironic, don't you think?). P90x X Stretch is usually done after you've done many of the other workouts a few times; many people will decide to do the P90x X stretch workout on day 25; the workout is long and, by that time, you'll be ready for a long, resting break.

In my experience on the days you do the X stretch routine you should also go through your diet plan and check how you're doing. As it's an off day, doing both together, and implementing both effectivley, will allow you leave feel not just physically better but mentally as well.

There are many stretches is the P90x Stretch program that I like specifically. One of my favorite is the Side twist. With th side twist you'll be in a forward fold and you'll twist your body in both directions; this doesn't just give you a good back stretch but a great hamstring stretch as well.

Other classics like the bow pose, seated two-led, and frog on hands and knees (things you'll do during yoga exercises as well) are in the P90x X stretch routine, making it a workout with variety, one that compliments, and builds on everything you've done thus far.

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More P90x Workouts

• Ab Ripper X Workout Exercises
  These ab ripper x exercises make up one of the best abdominal workouts around. It focuses on core strength by using the movements of your hips and chest. The ab ripper x workout contains simple...
• P90x Yoga Workout
  Tony Horton. Can you say legend? This guy does it all. And in the p90x yoga workout he is by your side the entire time. Yoga x...
• P90x Chest and Back Workout Guide
  P90x. If you haven't heard of it already, you'll hear about it soon. P90x is the home workout program that requires only one thing: hard work. The p90x chest and back workout emphasizes just that...
• P90x Cardio X Workout List
  If you haven't heard of it already, you're going to hear about it soon. P90x is the home workout program that is taking the world by storm; everybody is using it from celebrities to even some political...
• Kenpo X Workout Routine
  P90x workouts are one of the most popular home workouts on the planet, running you through intense, hard-working workouts. Some people live and die by P90x; so what about kenpo x?

P90x X Stretch Workout Guide

Remember it's vital that the P90x X stretch is not overlooked. There have been cases where someone has opted to skip stretching throughout the challenge and, by the end of it, although they are ripped and strong, may a few muscle pulls from overexertion.

If you follow the stretches to the tee, though, you won't have this problem.

• Sun Saluations
• Neck Stretch
• Back Up the Car
• Head Rolls
• Expand Chest
• Shoulder Stretch
• Forearm Flex
• Dreya Stretch
• Cat Stretch
• Glute Stretch
• Arm Circles
• Should-Tricep Combo
• Hamstring stretch
• Camel
• Roller-rolling on ball
• Shoulder Stand
• Back Hero
• Quad Stretch
• Frog
• Seated Stertch
• Standing Hamstring
• Downward Dog
• Upward Dog
• Child's Pose

The good thing about X stretch workout is it's one of the easiest. Compared to yoga X this one is a walk in the park. Plus Tony is much less intense, but just as instructive and helpful.

P90X is a tough fitness program that pushed my muscles to the nth degree! I was sore in all sorts of new places from the P90X workouts and the X Stretch was a welcome relief! In the P90X 90-day at home fitness program, you have a choice on day 7 – Rest or X Stretch. I chose X Stretch every time and I am glad I did!

X Stretch is a very comprehensive stretching routine that lasts for about 60 minutes. You may wonder, how much stretching can a person do? Well, this workout takes care of stretching out your muscles, from your head to your toes! All I can say is that I felt great each time I do it. After putting my best efforts into my P90X routine, the stretching helped me a lot improve my flexibility.

More important, it helped other problem areas of my body. You see I work on a computer all day so I always end up with a host of problems, like: shoulder impingements, sore hands (carpel tunnel), forward shoulders, tense neck and shoulders, tight hip flexors, and more – you get the idea! Working at a computer can wreck your body!

This routine was designed to help prevent injuries when doing P90X. Yes, that is true but it also helped me with my work related issues. Tony does a great job of stretching out all the neck and upper back muscles, what a relief! I also love the wrist-forearm and Dreya forearm stretches. These stretches alone helped release the tightness in my hands from working at a computer keyboard and mouse all day.

X Stretch works down the body systematically. The back stretches are wonderful! My lower back is usually a wreck from sitting in a chair all day and these stretch exercises were perfect for stretching my lower back in the opposite direction.

This routine gets two thumbs up from me! I frequently do it more than one time per week. After doing it for 5 months now, my overall flexibility is awesome! My hands don’t hurt anymore, in fact they feel stronger. My neck and upper back are much more relaxed too. Best of all, I feel very relaxed but energized at the same time after doing it.

If you are doing P90X, don’t skip the X Stretch! Do not miss the amazing benefits you will get from stretching.

Have you ever met a cat that did not stretch? Ever wonder why cats are so great at turning and twisting in mid-air to land on their feet every time or why cats are so relaxed? Cats stretch and so should you!

P90X Chest, Shoulders and Triceps Workout

P90X includes workouts that stretch your muscles, workouts that improve your balance, workouts that improve your cardio and, most importantly, workouts that build good, lean, healthy muscle.  Today, we’ll be discussing one of those muscle building and toning workouts, the tenth P90X workout: Chest, Shoulders and Trecips.

The first thing that you need to know about this workout is that it is hard! Many users who have written P90X reviews have said that this feels like the longest workout in the set (even though it’s not actually any longer than any other workout!). What will make it feel so exhausting it that you’re working a very limited number of muscles in your chest, shoulders and triceps repeatedly. For the ladies out there who always wanted to firm up that problematic tricep area – this is the workout for you!


This workout uses weights, and the most important thing for you to keep in mind is that heavier weights are not always better. What is important is that you focus on doing the moves using correct form. You shouldn’t overextend or over lift. If you need to use lighter weights in order to maintain correct form on the exercises, then by all means do. Your goal here is the end result of perfectly toned and ripped arms. The goal is not to be the person in your living room using the heaviest weights possible!


You’ll also find yourself doing no shortage of exercises that rely on your body weight in this routine. You may be surprised how much harder it can be to lift yourself against your own body weight than it is to use an actual set of weights!


This workout is packed with a ton of exercises, including all of the following:


-         Slow Motion 3-in-1 Pushups


-         In and Out Shoulder Flies


-         Chair Dips


-         Plange Push-ups


-         Pike Press


-         Side Tri-Rise


-         Floor Flies


-         Scarecrows


-         Overhead Tricep Extensions


-         Two-Twitch Speed Push-ups


-         Y-Press


-         Lying Tricep Extensions


-         Side-to-Side Push-ups


-         Pour Flyes


-         Side Leaning Triceps Extension


-         One-Arm Push-ups


-         Weighted Circles


-         Throw the Bomb (our favorite)


-         Clap Push-ups


-         Slow-Mo Throw


-         Front-to-Back Triceps Extensions


-         One Arm Balance Push-ups


-         Fly-Row Press


-         Dumbbell Cross Body Blows


If you need weights or resistance bands, you may want to check out the P90X accessories available. Because this workout is so challenging, you’ll want to be sure to replenish yourself after this workout. Treat yourself to some P90X Results and Recovery Formula to make sure you get everything that you need to fuel your body for the next day of workouts!


This workout is one of the core workouts of the P90X, so really bear down and get the most out of it. It will lead so astounding results.

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.

P90X Kenpo X

Day 6 with P90X Kenpo X.  On this day you will get another cardio work out which will give your big muscles a little break. Kenpo is a raw street fighting form and is the first American system of martial arts.  Kenpo karate started with Ed Parker Sr., who studied under martial arts masters William Cow and Lau Bon.  From here Parker was exposed to a number of martial arts forms that originated in China, India and Asia which he combined to create Kenpo karate.

During this work out you will use explosive combinations to improve balance, flexibility, coordination, stamina and confidence.  This work out will be easy for some and challenging for others.  I found that this was the easiest of all of the work outs except for Stretch X.  I have thought about doing Kenpo X with a heavy bag during most of the punches just to increase resistance.  That is the great part about P90X.  You can always use it as a base and then add, change ,  modify or edit in any way, shape or form to coincide with your training goals.

Here is what P90X Kenpo X looks like:

Saunders Stretch Cycle

Twist and Pivot

Twist and Pivot with Hook and Uppercut

Jabs

Jab/Cross

Jab/Cross/Hook

Jab/Cross/Hook/Uppercut

Cardio Break

Step Drag/High-Low Punch

Jab/Cross Switch

Hook/Uppercut Switch

Knee Kick

Ball Kick

Cardio Break

Side Kick

Back Kick

Three-Direction Kick

Side Lunge with High Sword/Low Hammer

Step Drag/Claw/Low Punch

Cardio punch

High Block

Inward Block

Outward Block

Downward Block

Star Block

Cardio Break

Front Shuffle with High Block/Low Punch

Knee/Back Kick

Front and Back Knuckles/Ball Kick/Back Kick

Hook/Uppercut/Low Side Kick

Elbow Series

Vertical Punches

Cardio Break

Cool Down and Stretch.