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P90X Fitness Guide Complete

VIEWS: 129,378 PAGES: 49

									Fieure 2 P90Xthere is N0 ptateau.see I , A d a p t i o na n d M a s t e r y h a s e p 2 Recovery hase* p 3-Adaption nd Mastery hese p a 4-Recovery phase' s-Adaption ndMastery hase p a 6 - R e c o v e rp h a s e * y

'Attows muscGsto recoverto peak strenglh,so yo! re readytor the iite.sity of lhe next adaplivePhas€

y W i t h P 9 0 X o uw i t t : - U s e r e s i s t a n c eo r m u s c t et o n e a n d g r o w t h ' * f for -Execute isometricand dynamicbodyweightexercises strength and power and movesfor coordination, -Perform yoga,martiatarts, gymnastics, Pitates co a a b a t a n c ef.L e x i b i t i t y , r es t a b i t i z a t i o n ,n d c a r d i o v a s c u Le frfi c i e n c y y -Burn fat andexpose our6-pack

g , f B y p r e s e n t i n g o m a n yc o m p l e x n d c h a l t e n g i n m o v e m e n t sP 9 0 X o r c e s s a you to continuatLy adapt,ensuringnew musctegrowthand strength9ains.

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P L A T E A U L A T E A U L A T E A U L A T E A U L A T E A U L A T E A U L A ] E A UP L A T E A U L A T E A U L A I E A UP L A T E A U L A T E A U P P P P P P P P P

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* * W h e n e s a yg r o w t h , e a r e N 0 T t a t k i n ga b o u tb u ( k .W e r e t a t k i n ga b o u ts t a m a n a n d s t r e n g t h . w w However, your top priority is to add some size to your physique,you can certaintyachievethat with P90Xas weLl. af

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o 4 T - B I C E P S h e b i c e pc o m p r i s e s 0 %o f t h e u p p e ra r m T h e m a i nf u n c t i o n f t h e b i c e p The secondary i 9 t o m o v e t h e f o r e a r m t o w a r d st h e s h o u t d e rl e L b o wf t e x i o n l f u n c t i o no t t h e b i c e pi s t o r o t a t et h e w r i s t ARMS r h o T - T R I C E P S h e t r i c e p sm u s c t ei s c o m p r i s e d f t h r e es e p a r a t e e a d s T o g e t h e t h e y o f t h e t r i c e p si 5 m m a k e u p 6 0 % o f t h e u P P e r - a r m u s c t em a s s .T h e m a i n f u n c t i o n to straightenthe arm and bring it down toward the body.

d - L A T S { t a t i s s i m u s o r s i l a r e t h e t a r g e m u s c t e so n e i t h e r s i d e o f ; h e b a c k T h e i r p r i m a r y f u n c t i o ni 5 t o p u t t t h e a r m d o w n t o w a r d st h e p e t v i s W h e n t h e a r m i s t s t a b t e , h e l a t s a c t t o t i f t t h e b o d y u p t o w a r d st h e s h o u t d e r sT h e L a t sa t s o h e t p m m t s t a b i t i z eh e t o r s o d u r a n g a n yp r e s s l n g o v e m e n t s . _BACK t m - T R A P Sl t r a p e z i u s a r e l o n g , t r a p e z o i d - s h a P e du s c t e s h a t r u n d o w n t h e u p p e r l t t , b t p o r t i o no f t h e s p i n e .E r i n g i n g h e s h o u t d e r t a d e s o g e t h e r p u t t i n g h e s h o u t d e r of up the down,and shrugging shoutders are the main functions thesemuscles btades

I I I I I I I I I I T I

j o a - P E C S l p e c t o r a t sT h e s em u s c t e s t t a c hn e a r t h e s h o u t d e r o i n t a n d o r i g i n a t e n ) r T h e f i b e r so f t h e s em u s c l e s u n a c r o s s i t h e b r e a s t b o n en t h e c e n t e ro f t h e c h e s t .
CHEST

T t h e e n t i r ec h e s t r e g i o n . h e p e c ss e r v et o b r i n g t h e a r m a c r o s st h e c h e s ta n d t o s m o v ei t f o r w a r di n t h e s h o u t d e r o c k e t .

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- C A L V E S h e c a L fm u s c t eo r i g i n a t e s e h i n dt h e k n e e a n d a t t a c h e s o t h e h e e tw i t h T b t t h e A c h i t l e s e n d o n .l t s p r i m a r yf u n c t i o n s t o r a i s et h e h e e L f f t h e g r o u n d . t i o - G L U T E SI g t u t e u sm a x i m u s lT h e s em u s c l e so r i g i n a t ea t o n gt h e p e L v i c o n e a n d b a t t a c ht o t h e b a c k o f t h e u p p e rt e 9 . E x t e n d i n gh e h i p i s t h e i r p r i m a r yf u n c t i o n . t LEGS_ j - H A M S T R I N GT h e s em u s c t e s r i g i n a t eu s t u n d e r n e a t hh e g t u t e s . h e i r p r i m a r y S o t T

F l

functionis to bring the heet towardsthe buttocksand to movethe [e9 to the rear. - o U A D S l q u a d r i c e p sL o c a t e do n t h e a n t e r i o ro f t h e t h i 9 h , t h e m a i h f u n c t i o no f l l t h e s ep o w e r f u m u s c L eis t o s u p p o r t h e u p p e rb o d yd u r i n ga s q u a t t i n g o v e m e n t . s m

-DELTS ldettoidsl Composedof three musctes lanterior, taterat, and posterior h e a d s l ,t h e d e t t s p r o v i d et o t a t m o b i t i t yt o t h e s h o u l d e rj o i n t i n a t t d i r e c t i o n s . These musctesptay a vitat rote in the majority of upper-bodyexercises,including c h e s ta n d s h o u t d e r r e s s e sT h e m a i n f u n c t i o no f t h e d e ( t o i di s t o m o v et h e a r m p . away from the body. SHOULDERS,

A B S l a b d o m i n am u s c t e s lT h i s m u s c l eg r o u pc o n s i s t s f : t o T h e r e c t u sa b d o m i n u st h e v i s i b L e o r t i o no f t h e a b s l ,w h i c h b r i n g st h e p l r i b c a g et o w a r dt h e p e t v i s . - T h e o b t i q u e sm ! s c t e sa t t h e w a i s t ) w h i c hr o t a t et h e t o r s oa n d s t a b i t i z e , l theabdomen. - T h e t r a n s v e r s ea b d o m i n u sl m u s c t e t h a t s u p p o r t st h e s p i n e l , w h i c h s t abi L a z ets e t or so . h
STOMACH

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things to do b e l o r e y o u s t a r t t h e p t o g t a m srep r_Watchthe Howto B ng ltrtideo. slep 2-Recordyour measurementsand take 'before photos,

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steP 3-Takethe Fit Test-are you ready for P90X? s i e P - G e ty o u r k i t c h e ni n o r d e r { s e et h e P 9 0 XN u t r i t i o nP t a n l . 4 s t e p - G ot o t h e B e a c h b o d M e s s a g e o a r d s o r s u p p o r t . 5 y B f

T
Use Beachbody body fat tester to record your current body s fat measurements. To get the most accurate readings,

..BEFORE" .AFTER'' AND B O D YMEASU REMENTS

fottow the directions on the package.

ge sure to record your measurementdata in the spacesprovidedbelow.

1 B o D YF A T% P r i o rt o D a Y
W E I G H T P . i o r t o D a y' ! C H E S T P r i o r t o D a y' 1

Atter Day 90

After oay90
After Day 90

l p t e a s ei n d i c a t ei l w e . r j n q a n y c l o t h e s l

W A I S T P r i o r t o D a y1

After Day 90

H I P S P r i o r t o D a y1

Atter Day90
After Day 90 _ l m e a s u r e da t m i d p o i n t l

T R I G H T H I G H P r i o rt o D a y1 L E F T T H I c H P r i o rt o D a y ' l

After Day 90

l m e a s u r e dm i d p o i n t l .i " Ittexed, measured peakol bicepl at
''

R I G H T R M P r i o rt o o a y1 A
L E F T A R M P r i o r t o D a y1

After Day90 After Day90

I t l e x e d ,m e a s u r e da t p e a k o f b i c e p l

The more you show, the more you'tt know. Wear a swimsuit, underwear, or something comparabte50 you can see where you need the work, and where you're making progress. Don't be afraid to show

"BEF0RE" AND "AFTER" PH0T0S

s o m es k i n .r h e s ep h o t o s r e s r e a t a

motivators. sure to take your first geriesof photosprior to day 1, fottowing Be thesesimpteguidetines, ---------------V

Usea plain background possibte. if ' posel, tew sideshots Takea few front shotslhandson hips,"biceps ttex muscte a posel. on ftex" muscle lhandsat sidesl,anda few backshotslhands hips, biceps V Dont suckit in or pushit oul, Youwanta true rettection yourbody's of appearance. photo. The P90X train is aboutto teave Thisis not just a "before'photo, a goodbye it's the station, andthat bodyis goin9to teave sometuggage behind. Whoo Whooo!" 'g this process alter Phase after Phase andafter Phase to chartyour 1, 2, 3 Repeat visuatprogress. V your photos the pages provided the endot this book. Ptace in at

Beforestartlng an extremefitness program tike PtoX, it's important to know where you stand and if your Providing honest an assessment yourabilities ot andyour mindset witt currentfitnesslevells adequate, your weaknesses. atlow you to take advantage your strengthsand overcome of the of we ask that you havecompteted equivatent Power90'or Stim In 6' beforeyou begin.But iiyou're programs,we've set some guidetinesfor you lo lollow. lf you can't unfamitiarwith these TH E FIT TEST program do what ts t'tsted betow,you'1 see beler resuttsby doing anoiherexercise get beforeyou take on P90X.So if you can't finish the Fit Test,do Power90, You'tl, great results, and . important note then be ableto comebackandcrushP90x. performatt the 40 The P90XFit test takes approximatety minutesto complete,Besu.e to consecutivety Keepup with the timing,and make a note if you do anything exercises the order they appear, in so differently;you will repoatthis Flt Testwhen you compteteP90X, lt ls vltat that you ar6 able to do it get you've of lhe sameway, in the same ord€r.Th.t way you'tl, a true indication the improvements made,Payattention,and be honestwith yourse[f.

TAKE

WHAT YOUWILL NEED TOTAKETHE FIT TEST
-Heart rate monitor -Body fat tester or ca[iper -Taoe measure -Scate -Partner to help record data (optlonatl

-Chln-up bar lsecurety in3tettedl -Tlmer lstopwetch wstch or wlthsecond handl -ToweI -Water -Your "Bringlt- gameface

;

F
F

F P P F
F

start with the heart

date

Y o ul L w a n t t o m o n i t o r y o u r m o r n i n g r e s t i n g h e a r t r a t e t h r o u g h o u t h i s p r o g r a m .T h i s i s a g o o di n d i c a t o r f y o u r o v e r a t [ o cardiovascutarfitness. Take your resting heart r a t e a s s o o na s y o u w a k e u p I B E F 0 R E E T T I N G G TAKE THE FIT TEST y 0 U T 0 F B E D ) .o v e r t h e c o u r s eo f t h e p r o g r a m , o u r r e s t i n gh e a r t rate should drop. lf it goes up a few days in a row, you are either o v e r t r a i n i n g r g e t t i n gs i c k . o

t P t
I t
I

P t
F
Put on your heart rate monitor. Be sure it is secure and working correctly before beginning.Try to be as retaxed as possibte when taking this

H O WT O T A K EY O U RR E S T I N G E A R TR A T E H

r e a d i n g .R e m a i n c a t m a n d q u i e t

t t
\

for 2 minutes, then record your resting heart rate below. lf you don t have a heart rate monitor, take your putse from either your neck.orwrist, and count the beats for 30 seconds.Mul.tipty two to get your resting heart rate. by Heart rate Prior to DAY I

A \ H e a rrta t e f t e rD A Y 9 0
That was the easy part... most tikety you passedthat.

Now take about 10 minutes to warm up. Start by m a r c h i n gi n p t a c e ,t h e n d o a n y l o w - i m p a c tm o v e m e n t s j y o u t i k e l j u m p i n g a c k s ,L i g h j o g i n p t a c e , t c . l u n t i ty o u t e buitd up a tight sweat, then stretch out tightty.You never want to work "to faiture" when you re cotd and tight. The w a r m - u po n P o w e r9 0 ' C a r d i o3 - 4 t h r o u g hy o g ai s a g o o d way to get you ready.

G r a s py o u r c h i n - u pb a r u s i n g w i d e g r i p l p a t m sf a c i n gf o r w a r d ,a w a y f r o m maximum numbet of pull-ups to failure p , b o d y ,t w o f i s t sw i d e r t h a n s h o u t d e r s lF r o m a h a n g i n g o s i t i o np u t t b o d yu p . s m o o t h t yu n t i t c h i n c t e a r s t h e b a r . L o w e r b o d y b a c k d o w n ,

1 PULL-UPS

being sure to straighten the arms, and repeat without

b o u n c i n g p . D o nt b e d i s c o u r a g e id y o u a r e n o t a b t et o d o v e r y m a n y . u f

y t R e c o r d h e n u m b e ro f p u t l - u p s o u c a n d o h e r e .

.. eriorto DAY 1 . . A f t e rD A Y 9 0
l l f y o u r e o n t ya b t et o d o 1 / 1 , 1 / 2 ,o r 3 / / . o f a p u t t - u p , o a h e a da n d r e c o r di t . l 9

P90XMinimum_ Shoul.d abte to do at teast 3 if mate, 1 if femate.However,many peoptewon t be be abte to do any puLt-upswhen starting P90X. Youtt get more out of the p r o g r a mi f y o u c a n d o p u l [ - u p s b u t y o u c a n s u b s t i t u t e y u s i n gt h e B - L l N E 5 ' , b R e s i s t a n c B a n d sw i t h t h e d o o r a t t a c h m e n t . e

R e s t 1 m i n u t eb e f o r eo o i n oo n t o t h e n e x t e x e r c i s e .

Standsidewayswith shoulder againstwatI and raise arm straight overhead

2 VERTICAL EAP L

againstthe watt. Recordthat height here. jump height with step

.. eriorto DAY 1

Arter DAY 90
T h e nt o w e ra r m , t a k e J U S T0 N E S T E P a c ka n d p r o c e e do j u m p s t r a i g h t b t up. trying to touch highest point on watt lno gathering up a head of s t e a mp r i o r t o y o u r j u m p - t h i n k " j u m p b a l . tl . R e c o r d h a t h e i g h th e r e . t

P r i ot o D A Y 1 r

.. AfterDAY 90
Subtract the first measureftent froft the Secono, and record your verticaI leap inches here.

.. Prior DAY 1 to . . A f t e rD A Y 9 0

P90XMinimum_ Shou[dhavea verticatteapof at teast 5 i n c h e s f m a t e . 3i n c h e s f f e m a t e . i i R e s t4 m i n u t e sb e f o r eg o i n go n t o t h e n e x te r e r c i s e .

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o s P u t d o w n s o m e t h i n g o f t ,a b o u t2 o r 3 i n c h e sh i g h ( p i t t o w r c u s h i o n lt' o m a k e c o n t a c w i t h c h e s to n e a c hr e p . B e s u r e t o k e e pb o d y t s t r a i g h tw i t h h a n d sa t n o r m a t p u s h - u pw i d t h . t n R e c o r d u m b e ro f p u s h - u p sp e r f o r m e d o f a i t u r eh e r e .

3_PUSH-UPS
m a x i m u m n um b e r o f push-uPs to failure

P r i ot o D A Y 1 r

I I T
I

rrter DAY 9 0
3 P 9 0 XM i n i m u m -S h o u t db e a b t e t o d o a t l e a s t 1 5 i f m a L e , i f f e m a t e o l o r 1 5 p u s h - u P s f f Y o u rk n e e s l . R e s t4 m i n u t e sb e f o r eg o i n go n t o t h e n e x t e x e r c i s e .

t I

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You witt need a ruler or tape measure for this test. Sit on fLoorwith legs extended directtyin front of you. Bend forward at waist and extend arms over tegs towards toes. Oon't bend knees See how ctose you can get fingertips to toes. lf not abte to reach, measure the distance from fingertips to toes lf abte to extend fingers beyond toes, measure how much turther fingers reach beyondtoes D o n o t s t r a i no r f o r c et h i s i d R e c o r d i s t a n c en i n c h e so f f i n g e r st o t o e s h e r e .

4 T O ET O U C H
flexibil ity test

P r i ot o D A Y 1 r

nter DAY 90
Use a "- it not abte to reach toes le.g., -3 inchesJor t b a " + " i f r e a c h i n g e y o n d o e s [ e . g . ,+ 3 i n c h e s l . P 9 0 XM i n i m u m -S h o u t d b e a b t e t o r e a c h a t t e a s t 6 i n c h e sf r o m Y o u rt o e s ,o r a - 6 .

What does "to failurc" meanT lJsually'tn exercise it's your mind that stopsyou frcm progrcssing Physicalty"to failurc" is when your body stops you by not being able to go any further

TO FAILURE?
it's in your mind

without causing iniurY.

5_WALL
i s o la t i n g q u a d / l e g s t t e n g t h

p o s i t i o nl q u a d s P t a c e b a c k f t a t a q a i n s tw a t t a n d L o w e ry o u r b o d y i n t o a s e a t e dc h a i r a 90-degree ngte b p a r a t t e t o t h e f t o o r .f e e t d i r e c t t y e t o wk n e e s it h i n k SOUAT h e r e l .S t a r t t i m e r a s s o o n a s y o u g e t i n t o t h e c h a i r p o s i t i o n B r e a t h e throughthediscomfortandhanginthereuntiIyoucan.tholdyoursetfupanytongerlto " s c o o t w i t h s h o u t d e r sY o uc a n s t i d ed o w n h B f a i t u r e l . e s u r e N O Tt o P t a c e a n d so n w a t [ o r t s l o w t ya s y o u g e t t i r e d ,b u t o n c ey o u r b u t t t o u c h e s h e t t o o r ,t i m e s u p e R e c o r d x a c tt i m e a b t et o h o l d w a t [ s q u a th e r e '

minutes

s e c on d g

A t t e rD A Y 9 0

minutes

seconds

b P 9 0 XM i n i m u m -S h o u L d e a b t et o h o t dw a l l s q u a t f o r a t l e a s t1 m a n u t e R e s t4 m i n u t e sb e f o r eg o i n go h t o t h e n e x t e x e r c i s e '

front-facing cu rls

6 B I C E PC U R L S

more Choiceof weight i5 important for this exercise A heavier weight will be y o u d e t e r m i n ey o u r r e s u t t s o n e l t e c t i v ei n h e t p i n g d a y 9 0 - t h i n k o f t h e w e i g h ta t w h i c hy o u w i t t m a x o u t s h o u l du s e a r a t 1 O - ' t 5 e p s .M e n s h o u t du s e a m i n i m u mo f 2 0 t b s a n d w o m e n m i n i m u mo f I l b s . lulty Extend arms straight down in front of body Be sure that arms are time' perform as extended between each curt. Usjng both arms at the same tonger m a n y c u r t s a s y o u c a n u n t i t f a i t u r e .D o n t r o c k o r c h e a t ,a n d n o b r e a k s than 1 secondbetween reps. Recordnumber of curls comptetedan weight used here'

IF I

E
F

t=
IF

rF
numDer P 9 0 XM i n i m u m -S h o u t db e a b t et o d o a t t e a s t1 Oc u r t sw i t h 2 0 l b s i f m a t e ' at teast 10 curts with 8 tbs. if femate' R e s t3 m i n u t e sb e t o r eg o i n go n t o t h e n e x t e x e r c i s e '

e e
il

I P
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S t a r t i n gp o s i t i o n : e a t e dw i t h h a n d so n t h e S f t o o r a t y o u r s i d e s .k n e e s b e n t w i t h f e e t o n 7_ | N & O U T S

t t
! T

t h e f t o o r .R a i s ef e e t o f f t h e g r o u n da n d b r i n g k n e e s i n t o w a r d sy o u r c h e s t . t h e a b t es t S t r a i g h t e ne g s b a c ko u t a n d r e p e a tm o v e m e n w i t h o u tt o u c h i n g l o o r . l t f R e c o r d u m b e ro f i n & o u t s p e r f o r m e d e r e . n h

.. Prior DAY 1 to A r t e rD A Y 9 0

t t
I I

P 9 0 XM i n i m u m _ h o u t db e a b t et o d o a t t e a s t2 5 S

R e s t4 m i n u t e sb e f o r e9 o i n 9o n t o t h e n e x t e x e r c i s e .

t

P e r f o r mj u m p i n gj a c k s n o n s t o pf o r 2 m i n u t e sa t a q u i c k a n d s t e a d yp a c e . , D u r i n gt h e f i n a l 3 0 s e c o n d s g o a s f a s t a s y o u c a n t o m a x i m i z ey o u r h e a r t rate. When you finish, be preparedto

8 H E A R TR A T EM A X I M I Z E R

measure your heart rate over a span

o f 4 m i n u t e s .S h o u t db e a b t et o f i n i s ht h e t e s t s t a n d i n q n d a b l e t o b r e a t h e a

Recordheart rate immediatetyatter jumping jacks here.

Prioto DAY 1 r

ntterDAY 9 0

Heartrate alter'l-minuterest P r i o rt o D A Y 1

nter DAY 90
Heart rate after 2-minute rest

.. eriorto DAY 1

.. nrterDAY 90
Hea rate after 3-minute rest

Prior DAY 1 to

. atterDAY 90
rest Heartrate after 4-minute Priorto DAY 1

.. rtter DAY 90

Good news... l f y o u c a n t i n i s h t h e 2 m i n u t e so f j u m p i n gj a c k s , you are ready for P90X!

ENOUGH EARNING. L
Just remember,when you're finished turning your body into that of a perfect physicat specrmen, there are a few important things you sti . need to do. The lirst of which is to take your...

'After"

T I M E T O S T A R Tx ' t NG!
Photos: Withyourawesome, jaw-dropping physique, hew you,ttprobably want

to giveit the maximum exposure deserves. asidetrom attaching it So your photos to the pages the endof this book, atsosuggest youpostthemon the geachbody at we that Message Boards. othertypeof setf-promotion, as a fult_page Any such photograph in yourtocat newspaper, up to you. is EodyMeasurements: you'redonewith the camera, s time to get back Once it out the tape measure and take those after, body measurements. Record . the a dramatic resuLts the 'After Day90 blanksat the beginning this section. in of Finat Test: mostaccuratety Fit To determine progress the made yourstrength, in power. coordination, ftexibitity, cardioendurance, sureto performthis test underthe and be sameconditions timel,ine the Fit Test and as youtookpriorto day1. Record your.After Day90" resutts the btanks provided this section. in in
see you in 90 days

'After"

lf P90X enabled to overcome you has personalobstacles transformyour body,mind, to

SUBMIT Y0UR SUCCESS ST0RY

andspirit for the better,youcouldbe teatured as

ournext Beachbody success we rove srory. ro

rewardour customers sharingtheir storieswith us, and often hightight for their remarkabletransformations through our TV shqws, special events,and media promo ons. Hereare a few itemsto submitto be considered a Success as Story: - "Before" and"atte." Dhotos. _A truthfut,open,written account your p90Xexperience. of your What,s story? How has this program changedyour tife? Are you a new person mentally,physical,l,y, both? What does your famlty think of your or success? Whatis the biggest compliment someone givenyoulately? has _A 6hort homevldeo of yo\u weighingIn at the start and flnish of your program,wlth a ghort na.rative about how you feLt at the start of your experience at the end,loptional,l and Submit your story and photos via e-mait to: Successsto es@beachbody,com - 0r sendthemwith optional videoto: Beachbody.com Succe5s Stories 8383 Witshire Btvd., Suite1050 BeverLy Hltl.s, 90211 CA For a more com plete dascription of how to be recognized as a Beachbody Success Story, go to Beach body,com an d cl ick on the Success Stories link-

The tottowingsection containsa comPleteand detaitedtisting of at[ the workouts in this program. You do not have to read this section to perform any of the P90Xroutines.Youwitt, however,be asked to record importanl data lrep counts and weight amountsl on worksheets

W O R K O UG U I D E T

that aoDearat the end of each P90x resistanceworko!t. You'[tfind that recordingthis information is easy and extremetyhelplut towards charting your titness progress. The detaitedworkout tistings can atso prove usefut shoutd you need additionatinformation about any of the workouts or individuatexercises.And when you don t have accessto a video ptayer, you can pertorm the appropriate P90X workout straight lrom this book. Conside. this sectionjust another useful tool.to hetp you maximizeyour resutts.

This depends totally on you and you individual goals. P90X is vetsatile lt witl improve the overall condition of anyone, but you can choose to tailor this program to gain mass, lean

I H O WM A N Y R E P SS H O U L D D O ?

out, or maximize Your strength.

It's all a matter of setting you tarcet number of reps, which will determine how much weight you use. Herc's a quick rundown on what it means to 'fail" at a given number of rcps. (Simply stopping at your target number is not what we mean. Choosing a weight so that you rcach muscle failure at the right number of reps is what you're after')

= 8-1 0 nEps
muscle size or hypertrophy- ln this range you'll get maximum muscle grcwth. For those trying to achieve maximal size, this is your target area for every workout. set in each

= 1 2 +n e p s
muscular endurance-Some muscle growth will occur, but the volume of rcpetitions makes it selfJimiting. You can build lean, strong muscles, but you'll never maxlmize your body's potential for size and strcngth in this realm.

-

------\{8

P90X is a prcgram that has prcpared you lor a life filted with possibilities. The completion of this program has provided you with the tools to take on almost anything. The intensity and variety of P90X has also given you

LIFE AFTER P9OX
this ptogram.

the strength, balance, flexibility, coordination, and cardiovascular

endurance to improve upon any and all athletic activity. As a P90X graduate you are motivated, confident, self-assured, and rcady to attack any fear you might have had p or to stafting

The continuum of P90X is to explorc the possibilities. The person you see standing in the miftor today is not the same person you saw on day 1. The percon you arc now is capable of so much morc than the percon who was just starting pgOX. you decided, committed, and succeeded with P90X, so it is only natural to be curious about what else you can do and accomplish.

The truth about P90X is that there is no end. This progrcm is an ongoing approach to staying in awesome shape. That doesn't mean you must continue to hammer out P90X workouts six days a week. lt means that thrs is a fitness progrcm that can be used for the rcst of your life. lt is a progrcm that grcws with you as you continue to explore and improve physically and mentally. lt can be integrated into, combined with, and used to enhance everything else you're doing to stay in shape and enjoy your life. Your choice to embark upon the P90X joumey will have benefits that last a lifetime, Now it's time for your new jouney to begin. Congrctulations on a job well done. Dont stop!

-TONYHORTON

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