P90x fitness guide pdf free download

Do a Vinyasa, then repeat sequence JDeepen lunge and work on opening hips. Reach arms over Pose with front leg bent at 90 degrees. Place left hand on back and reach head, sitting hips back toward heels. From Right-Angle Pose, extend skyward right arm out, bringing hand to the floor Come back up and stand tall on toes. Take arm forward, creating a straight line from while simultaneously raising left arm a deep breath, then exhale and bring fingers to toes.

Drop overhead arm behind skyward. Reach supporting arm under leg and Perform Vinyasa. At the end of twist movement, rest clasp hands, turning torso away from tricep of lower arm on opposite thigh floor and looking skyward. Repeat on while looking skyward. Repeat sequence opposite side after performing Vinyasa on opposite side after Vinyasa. Vinyasa while in Downward Dog, raise leg then swing knee forward up to forehead and hold; repeat three times. Place hands in prayer with elbow back leg in line with torso.

Straighten pinkie toe, simultaneously opening torso of other arm and eyes skyward. From Prayer standing leg and reach arms straight and lifting other arm skyward. Eyes are Twist, lift and extend bent supporting leg ahead, parallel to torso and back leg. Use yoga block straight out on top of other leg.

Turn entire From Warrior Three, bend forward, raising if necessary. Switch hands and reach body sideways, raising arm towards ceiling back leg higher by opening hip.

Bring opposite arm skyward. Repeat on while balancing on the other arm. Repeat hands to the floor, then grab standing leg opposite side after Vinyasa. Perform your sequence on opposite side after Vinyasa. Reach other arm skyward. Also, while in Side Arm Balance, raise upper leg. Rotate knee of non- inside of left ankle. Push left foot out up as high as possible, then extend raised weight-bearing leg to side. Hold hands in against hand, lifting leg. Tilt at waist while leg straight out and support by placing Prayer position, then reach arms overhead.

Repeat on opposite side. Keep palm skyward. Jncrease leg lift and lean forward. Place beneath shoulders and knees directly open knees wider than elbows.

Press left foot on floor on right side of right under hips, round back while exhaling and inside of knees against upper arms and knee. Reach right hand skyward, place left drop chin to chest. Reverse move, inhaling shift weight onto hands, lifting legs off hand on floor directly behind you.

Twist while arching back and lifting head. Focus on removing balancing torso to left and drop right elbow to the foot from floor. Lower upper distance apart with heels close to buttocks. Modify intensity and straightening arms beneath you. Straightening legs skyward, keep by resting on forearms. Forget it, guys. To really open hips. Left leg remains straight up. Hold for 3 breaths.

Final move of floor beneath shoulders, fingers facing to sides, grasp feet in close to hips. Pull sequence is bending knees to ears. Come forward. Bend knees with feet on floor, feet in, stretching up with straight back out of this pose by gently unrolling slowly hip-width apart.

Lift your body and drive use towel under feet to alleviate ankle from top of spine to lower spine. Keep elbows locked, torso pain. Do 30 seconds with a flat back and parallel to the floor and knees over ankles.

Keep chin tucked into raise legs together while simultaneously knee out to the side, foot on inner thigh. Note: Keep Bend torso from hips over extended leg chest up, back straight, and palms facing and clasp foot with both hands.

Modify by holding legs up with other side. Part 2: Straighten both legs for Jncrease height of feet and hands. Two-Legged Forward Bend and repeat stretch. Lift foot flat on floor. All 3 variations have and palms down. Lift right leg 1 inch off legs skyward, and tilt them to the right at both arms extended forward and up.

After second hold, Repeat on other side. Be sure to keep back slowly swing legs over to the left side and flat on floor. After 30 seconds, switch leg repeat hold. Modify by adjusting to-body angle. Place left hand on 20 seconds. Reach right bend knees, and roll torso side to side. Be relax head and arms on floor. Relax arms arm between right and left thigh. Reach sure to keep lower legs equidistant. Clasp with palms down.

Lie back and pull left knee in toward shoulder. Rest arms chest. Close eyes and breathe deeply. Place head in neutral position.

Close eyes and relax completely. This workout went through more stages in its development than a prepubescent. Originally it was just a leg workout, but the pilot and test groups felt that the program was too heavy on the legs and too light on, well, everything else. While the main focus of the program lies in strengthening and developing the leg muscles quads, glutes, hamstrings, and calves , there's also a handful of good old-fashioned pull-up exercises to give your legs a much deserved break while you work the upper body.

Crossed-Wrist Shoulder Stretch front and back - Straighten arms down in front of body. To stretch front of shoulders anterior delts clasp hands behind back and pinch shoulder blades together. Ballistic Stretches: Huggers - Swing arms like giving yourself a hug, alternating arm position. Alternate arms for 10 seconds. Wide-Feet Forward Hamstring Stretch - From a wide stance, fold forward at waist with straight or slightly bent legs.

Runner's Stretch - Bend over with legs split in a low forward lunge, front leg bent at 90 degrees, knee over the ankle and back leg straight on the ball of foot. Place both hands near instep of bent front leg and lower torso to intensify stretch.

Move hands to both sides of front foot. Straighten front leg while simultaneously lifting toes of front foot off the floor. Reach left hand behind body to grasp left leg, pull heel up towards buttocks until stretch is felt. Hold for 20 seconds and repeat on other side. Because pull-ups can be difficult for women to perform, most w i l l need to modify these exercises by using a chair for assistance.

Finally, when performing a pull-up, be sure to straighten arms completely at the bottom of every rep, but don't try to bounce off the bottom. Be sure to shoulder-width apart , perform standard keep knee over ankle. If necessary, modify Crescent Pose. Pull body up with toe touch for balance. Alternate every 15 seconds. If necessary, lunge, keeping knee over ankle of front leg.

Raise arms above head or hold weights at sides. Alternate legs every 10 seconds. Try the floor. If necessary, modify by placing to keep other leg straight. Band Move: From kneeling, seated, or standing position, pull band towards chest with palms-up grip for 2 reps, then switch to palms-down grip for 2 reps. While off if necessary, and keep moving to avoid side, at a degree angle, and to the in lunge, bring lower rib cage to upper cooling down.

Extend arms upward, creating a Do in 3 sequences of 5 per leg. To modify, keep Jncrease depth of lunge and maximize arms behind and in line with straight leg. Push off ball pull-up movement. If necessary, modify sides, inhale arms straight up to ceiling. Exhale and begin to bend at the waist with leg. Knee stays above or behind ankle, straight legs, and swan dive to the floor. Hold for 30 seconds. LEES S. Pull body up steps, then backwards 4 steps.

Band Move: From kneeling, seated, or standing position, pull handles towards chest with palms-down grip. If necessary, of body weight on heel of one foot and shoulder-width pull-up to shoulder-width modify with one or two feet on chair. If necessary, modify by placing foot on chair.

Slowly alternate bending one'knee while straightening opposite leg and driving its heel into the ground. Kenpo Quad Stretch - Start on hands and knees. Pull right knee up and between hands, turn outer ankle out towards floor, and sit on ankle. Push left knee back away from body, grab left ankle with left hand, and pull back towards buttocks.

Kenpo karate started with native Hawaiian Ed Parker Sr. Parker's journey exposed him to the spectrum of martial art forms that originated in China, India, and Asia, which he combined to create Kenpo, a raw streetfighting style and the first American KENPO X system of martial arts.

American Kenpo emphasizes the assets of gravity and economy of motion—everything is used, nothing wasted. In the end, one comes to know that the real weapon is not the fist or the foot, but the whole body.

Kenpo X was designed to give P90X users a high-intensity cardiovascular workout loaded with fun, explosive combinations to improve balance, flexibility, coordination, stamina, and confidence. Straight-Arm Reaching Torso Twist -. Bend halfway down at waist and rotate torso from left to right side. Extreme Side Lunge - Place hands on floor on either side of straight leg.

Take 3 breaths and turn into a Runner's pose. Extend arms straight up and look up between hands. Then lift knee up from ground and go into Crescent pose, to Prayer Twist, and finally back to Prayer Squat. Repeat sequence on opposite side, starting from Prayer Squat position. Hip-Width Forward Hamstring Stretch - With feet parallel and shoulder-distance apart, bend forward at waist and fold arms.

Then lower head and place forehead on forearms. Slowly roll out of stretch, then lie on back. Lying Hamstring Stretch - Raise one leg straight up and grab hamstring try to keep leg as straight as possible.

Then grab calf, followed by toes if you can. Then keep leg straight while extending out to side. Then bend and pull knee back in toward armpit and lower leg to start position. Repeat with opposite leg. Pigeon into Kenpo Quad Stretch - Rest weight on outside of left leg and allow body to collapse forward. Reach behind and grab foot, and pull towards buttocks.

Frog - Still on hands and knees, spread legs wide, keeping lower legs in parallel position. Lower upper body down toward floor while gently pressing hips backwards. Modify intensity by resting on forearms. Float into Downward Dog and slowly alternate bending one knee while straightening opposite leg and driving its heel into the ground. Remember, every punch and every kick starts in a standard Fighter's Stance, except when directed to stand in Horse Stance.

If you don't know what Horse Stance is, you need to watch this video! Additionally, whenever throwing any punches or kicks, be careful not to hyperextend snap your arms and legs. Be kind to your connective tissue —we're talking elbows and knees here. During any kicking sequence, be very conscious of hamstring flexibility or inflexibility. During any block sequence, always remember that while one arm is blocking, the other fist recoils back to start position.

Keep hands hands up , twist and turn torso so that you and Uppercut punches. Repeat sequence up and elbows down when throwing Jabs.

Switch to left foot forward and repeat with every big rotation. Repeat sequence sequence on opposite side. Repeat Cross Punch with back arm, then Hook Punch with back arm, then Hook with sequence on opposite side. Repeat sequence on forward arm, then Uppercut with back opposite side. Repeat sequence on opposite side.

Cross combinations. Jumping Jacks for 20 seconds 10 reps. Do 15 grabbing someone's collar , and in one reps, then 15 more reps with greater height. Lean left, Side Kick right. Do forward, lean forward at waist, turn and Jump rope for 15 seconds. Do 15 reps, then 10 more reps with greater height. The form that applies to these kicks sideways, extending lead arm straight in extending lead hand with open palm and separately still applies in combination.

Then follow Always lean in opposite direction of every by a Hammer Punch with the same hand. This will allow you to achieve greater Repeat sequence on opposite side. Repeat sequence on kick height and avoid injury.

Alternate right and left arms. Each Jumping Jacks for 20 seconds 10 reps. Each combo counts as 1 rep. Alternate downward and away from body. Alternate block out, block down. Complete 16 cycles right and left arms. Each combo counts as right and left arms. Each combo counts as moving back and forth—4 forward and 1 rep. Big hip turn and follow grabbing someone's collar , and in one Jumping Jacks for 20 seconds 10 reps. Then lean and pivot on lead foot, followed by Side Mule Kick.

Hook left, Uppercut right, Side down, in, and out in a cross pattern chin Back Kick. Repeat sequence on opposite Kick right. Repeat sequence on opposite high. Alternate arms and do not start side. Increase speed every 10 reps. Hands on floor or fold arms and rest head on them while rocking body from side to side.

Slowly alternate bending one knee while straightening opposite leg, driving its heel into the ground. Flexibility training often takes a back seat to strength, speed, power, and cardiovascular endurance work, but the truth is that it can help you achieve a higher level of athleticism over a longer period of time.

Ignoring this aspect of your training is a recipe for getting injured and hitting a plateau. It only stands to reason that the more you contract your muscles, the more you need to stretch them back out.

Yes, studies of high-level athletes have shown that stretching before maximal-effort events can reduce power production, limiting performance when it really counts. Our take: The next time you get invited to the Olympic Trials, forget about stretching before the long jump. Before you work out at home, you want your muscles to be capable of a full range of motion. CS P90X is designed to use the whole body in very dynamic ways. This extensive full-body stretch uses disciplines from multiple sports, Kenpo, karate, and yoga.

Inhale, reaching forward to hands. Keeping hands on floor, and grab wrist of that arm with other arms up and into a slight back bend. Keeping back and legs hand. Pull on arm while tilting head in Exhale, open arms and swan dive forward, strong, inhale into reverse swan dive, opposite direction of arm you're pulling.

Place hands on floor ending with fingers skyward and slight Repeat on other side. Inhale and raise torso up into back bend. Exhale to Namaste. Gently step or jump back into Chaturanga bottom of push-up position. Exhale, pushing up hips and torso into Downward Dog pose. Keep arms stable and turn floor. Roll head from right shoulder down up, reaching tall.

Then release arms head slowly to look over left shoulder. Arms should be wide, fingers flexed. Inhale and open out away from body. Lean slowly side to shoulder height, palms up, fingers spread.

From Bend elbows, pulling hands in towards thumbs pointing behind you. Exhale back same position, place palms flat on floor chest. Hold tension in hands and forearms to Prayer position. Slowly lean back until stretch is Finish by extending arms with fingers felt.

Hold for 10 seconds. Move arms in small left arm above elbow with right hand. Pull a hug, alternating arm position. Do for circles. Do 20 seconds clockwise and 20 arm across body until you feel stretch in 20 seconds.

Then position the shoulder. Then Reachers - Standing with good posture, fingers down and repeat clockwise and raise bent arm overhead and with reach both arms up high and swing them counterclockwise movements for same opposite hand grab elbow and pull arm back behind body as far as you can. Swimmers - One arm at a time, simulate crawl stroke 10 seconds, then backstroke 10 seconds.

Tuck chin overhead until feet touch the floor. Then overhead with palm facing floor. Open into chest and slowly roll back and forth, clasp hands and lay arms straight out on right side of rib cage. You may support yourself by placing hands on hips, using elbows for stabilization. Place beneath shoulders and knees directly place right ankle on left thigh. Reach right left foot on floor, on right side of right under hips. Round back while exhaling arm between right and left thigh. Reach knee.

Reach right hand skyward and place and drop chin to chest. Reverse move, left arm on outside of left thigh. Clasp left hand on floor directly behind you. Lie back and pull Twist torso to left and drop right elbow to head. Repeat on side of left thigh. On exhale, twist torso other side. Place hands on lower back waist. One hand at a Fold arms and rest head on them or just time, reach down and grab heel or bottom hang arms straight down.

Then gently and slowly tilt head back. Note: Come out of this pose as slowly and gently as you went into it. Pull right knee beneath shoulders and knees directly than hips. Slowly lie backward, sitting up and between hands. Turn outer ankle under hips. Round back while exhaling between feet. Support body on elbows or out toward floor and sit on ankle. Push left and drop chin to chest. Reverse move, lie all the way back. Come out of this pose knee back away from body and grab left inhaling while arching back and lifting as slowly and gently as you went into it.

Arch narrower, toes out. Squat down as low as keeping lower legs in parallel position. Lower upper body down toward floor Increase stretch and height by pushing Place hands in Prayer position. Use while gently pressing hips backward. Gently rock back and forth.

Bend left leg and turn knee legs for two-legged forward bend and while flexing feet, scissor legs so that one outward, placing left foot on right inner hold stretch. Have questions or think there's a topic that should appear here? Let me know. Related articles:. I'm currently doing. Sign up for the Newsletter and get samples of Shakeology or Recovery Drink. If, after consulting with your physician you are given the go ahead to begin P90X, you can check out the P90X Workout Sheets below and see which approach you would like to start out with.

If you are unable to perform the minimum required reps for most of the exercises or find the need to call the paramedics within minutes after popping in the first video , P90X may still be for you… but not just yet. The P90X Workout is an extreme fitness program designed for individuals in top physical condition and health and, therefore, should NOT be attempted by someone who does not meet the minimum fitness requirements outlined in this guidebook or by someone who has any history of health problems, including, but not limited to, heart, respiratory, knee, shoulder, or spinal back or neck problems.

This warning must not be discounted. There are many fitness alternatives if you have any physical or health condition or are prone to injuries-but P90X is not one of them. The user assumes all risk of injury in the use of this program. And the answer to the HOW? The more you confuse the muscle, the harder your body has to work to keep up; the more variety you put into your workout, the better and faster your results will be.

The P90X Workout avoids this plateau effect by switching things up to keep the body guessing for the entire 90 days. Each training block consists of three weeks of intensity, followed by one week of recovery.

You will complete 3 training blocks in your 90 days, each building upon gains made in the previous block. Nothing stays the same for long in this program.

Routines are frequently switched, and aching muscles pay the price early on if you push yourself too hard. Please refer to you P90X Manual for detailed information of each one of these phases. Remember the body gets stronger while at rest, so the value of a well — designed recovery week — like the one in P90X — is essential to getting the most out of any exercise program.

It will probably challenge you as much as any other week in this program. However, it will provide a break from heavy resistance training and will allow the micro trauma small tears in the muscle accumulated over the prior few weeks to heal so you can push harder during the next training block.

This learning process is referred to as an adaptive phase, which usually lasts 2 to 4 weeks, but may last as long as 10 weeks for untrained athletes.

For this reason, more basic workout programs change your schedule less often. The more advanced the program, the shorter the training blocks, because a finely tuned body will adjust to new exercises much more quickly. Books Video icon An illustration of two cells of a film strip. Video Audio icon An illustration of an audio speaker. Audio Software icon An illustration of a 3. Software Images icon An illustration of two photographs.

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