P90X Stretch X is optional; you can do it instead of resting on the last day of each week.34 rows Nov 01, 2010 When it comes to the easiest, most enjoyable workout of P90X, hands dow.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.
P90X is one of the most popular at home workout programs available today. It has been purchased by workout fanatics all over the globe in an effort to obtain the shredded, lean physique we all dream of and continues to deliver results today. One of the caveats of P90X is that it is intended for those with some sort of fitness background. If you are a beginner to exercise, it is not suggested that you begin with P90X; however, if you are ready to take your fitness routine up a notch, this is definitely a program you will appreciate.
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- Do P90X Shoulders & Arms. 43 mins 10 secs, Intense. Do this workout and over 100,000 other workouts in Workout Trainer for iOS & Android by Skimble.
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What many who purchase P90X are not aware of is that there are different approaches to the program. P90X comes with a choice of three different workout schedules so you can tailor the program to fit your exact fitness goals. If you prefer to start off slow and want to stick with the basics, your best option is to go with the P90X Classic Workout Schedule. The other two options are the Lean and Doubles Workout Schedules. All three schedules vary when it comes to the number of resistance versus cardiovascular workouts that you will be doing each week during the ninety day training period. One variant that is constant is the single rest day you get with P90X. Whether you opt for the Classic, Lean or Doubles, you will only get one rest day per week. The beauty and a definite perk of purchasing a program such as P90X with three different workout schedules is that you can do the program three times and, each time, achieve different results. The program is extremely versatile and can help virtually anyone meet their fitness goals.
Classic
The Classic Workout Schedule features three days of resistance training workouts. This includes using free weights, dumbbells, barbells , resistance bands, pull up bars and exercise balls. The other three days you will be doing cardiovascular and yoga workouts.
Lean
The Lean Workout Schedule is geared towards those that prefer cardio activity. It is intended to help you lean out and burn fat faster. It has less of a focus on building muscle and more on cutting your muscles to make them more prevalent. With the Lean Workout Schedule, you will do cardio and yoga workouts for four days, resistance training for two days and you will have one rest or stretch day.
Doubles
The Doubles Workout Schedule is exactly what the name says. It has you doing double workouts each day. You will work out with the Classic Workout Schedule for the first thirty days on the Doubles Schedule. After that, from day 31 – 90, you will be adding a strength workout in the morning and a cardio workout in the evening. The Doubles Workout Schedule is extremely intense and was designed to give you the best results in the shortest amount of time. Although working out two times per day will definitely give you fast results, it is recommended that you begin with either the Classic or the Lean Workout Schedules before taking on the challenge of Doubles. The schedule of Doubles is demanding on the body and can cause you to overwork your body and muscles if you are not careful.
It is suggested that you consult with your physician prior to beginning any exercise program. 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 prefer, download a copy of a P90X Workout Schedule PDF from this site or any of the Beachbody affiliated sites as well.
P90X Classic Workout Schedule
Phase 1: Weeks 1 – 3
- Day 1: Chest & Back + Ab Ripper X
- Day 2: Plyometrics
- Day 3: Shoulders & Arms + Ab Ripper X
- Day 4: Yoga X
- Day 5: Legs & Back + Ab Ripper X
- Day 6: Kenpo X
- Day 7: Rest or X Stretch
Phase 1: Week 4
- 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
Phase 2: Weeks 5 – 7
- Day 1: Chest, Shoulders & Triceps + Ab Ripper X
- Day 2: Plyometrics
- Day 3: Back & Biceps + Ab Ripper X
- Day 4: Yoga X
- Day 5: Legs & Back + Ab Ripper X
- Day 6: Kenpo X
- Day 7: Rest or X Stretch
Phase 2: Week 8
- 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
Phase 3: Weeks 9 and 11
- Day 1: Chest & Back + Ab Ripper X
- Day 2: Plyometrics
- Day 3: Shoulders & Arms + Ab Ripper X
- Day 4: Yoga X
- Day 5: Legs & Back + Ab Ripper X
- Day 6: Kenpo X
- Day 7: Rest or X Stretch
Phase 3: Weeks 10 and 12
- Day 1: Chest, Shoulders & Triceps + Ab Ripper X
- Day 2: Plyometrics
- Day 3: Back & Biceps + Ab Ripper X
- Day 4: Yoga X
- Day 5: Legs & Back + Ab Ripper X
- 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: Core Synergistics
- Day 6: Yoga X
- Day 7: Rest or X Stretch
P90X Lean Workout Schedule
Phase 1: Weeks 1 – 3
- Day 1: Core Synergistics
- Day 2: Cardio X
- Day 3: Shoulders & Arms + Ab Ripper X
- Day 4: Yoga X
- Day 5: Legs & Back + Ab Ripper X
- Day 6: Kenpo X
- Day 7: Rest or X Stretch
Phase 1: Week 4
- 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
Phase 2: Weeks 5 – 7
- Day 1: Core Synergistics
- Day 2: Cardio X
- Day 3: Chest, Shoulders & Triceps + Ab Ripper X
- Day 4: Yoga X
- Day 5: Legs & Back + Ab Ripper X
- Day 6: Kenpo X
- Day 7: Rest or X Stretch
Phase 2: Week 8
- 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
Phase 3: Weeks 9 and 11
- Day 1: Chest & Back + Ab Ripper X
- Day 2: Cardio X
- Day 3: Shoulders & 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 & Triceps + Ab Ripper X
- Day 2: Cardio X
- Day 3: Back & 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
P90X Doubles Workout Schedule
Phase 1: Weeks 1 – 3
- Day 1: Chest & Back + Ab Ripper X
- Day 2: Plyometrics
- Day 3: Shoulders & Arms + Ab Ripper X
- Day 4: Yoga X
- Day 5: Legs & Back + Ab Ripper X
- Day 6: Kenpo X
- Day 7: Rest or X Stretch
Phase 1: Week 4
- 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
Phase 2: Weeks 5 – 7
- Day 1: Cardio X in AM with Chest, Shoulders & Triceps + Ab Ripper X in PM
- Day 2: Plyometrics
- Day 3: Cardio X in AM with Back & Bicpes + Ab Ripper X in PM
- Day 4: Yoga X
- Day 5: Cardio X in AM with Legs & Back + Ab Ripper X in PM
- Day 6: Kenpo X
- Day 7: Rest or X Stretch
Phase 2: Week 8
- 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
Phase 3: Weeks 9 and 11
- Day 1: Cardio X in AM with Chest & Back + Ab Ripper X in PM
- Day 2: Cardio X in AM with Plyometrics in PM
- Day 3: Shoulders & Arms + Ab Ripper X
- Day 4: Cardio X in AM with Yoga X in PM
- Day 5: Cardio X in AM with Legs & Back + Ab Ripper X in PM
- Day 6: Kenpo X
- Day 7: Rest or X Stretch
Phase 3: Weeks 10 and 12
- Day 1: Cardio X in AM with Chest, Shoulders & Triceps + Ab Ripper X in PM
- Day 2: Cardio X in AM with Plyometrics in PM
- Day 3: Back & Bicpes + Ab Ripper X
- Day 4: Cardio X in AM with Yoga X in PM
- Day 5: Cardio X in AM with Legs & Back + Ab Ripper X in PM
- 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: Core Synergistics
- Day 6: Yoga X
- Day 7: Rest or X Stretch
Get absolutely ripped in just 90 days with P90X – Click here
P90X Worksheets Download!
The Dynamix workout is one of the foundations of P90X3.
If you can’t move right, you can’t play right. Dynamix focuses on using your muscles, connective tissue, and joint function in symbolic actions to actively increase range of motion, flexibility, and stabilization. When worked in harmony, these systems are your keys to free and easy movement.
Dymamix Exercises- Each description is written for 1 side of your body, be sure to flip over and work the other too!
1.) Leg Lift ( 30 seconds)
Lie on your left side. Begin to lift your leg straight up, while maintaining internal rotation on your right hip and foot.
2.) Adductor Lift (30 seconds)
On your left side, cross your right foot behind your left leg and begin to lift your left straight leg up toward the ceiling.
3.) Horse Step (30 seconds)
On your left side, pull your right bent knee up towards your torso, extend your leg out in front of you, and then sweep it back until your ankles are touching.
4.) Forearm Plank
P90x Stretch Full Video Free Hd
With your right elbow under your right shoulder, keep your body in a straight line as you push your hips off the floor in a side plank balance.
5.) Glute Lift
Lying face down, flex your right foot and lift it straight up behind you, keeping your right hip down.
6.) Scorpion
Lying face down, lift your right bent leg up behind you and twist to touch your right toes over your back to your left hand.
7.) Shoulder Stretch
On your knees with your forearm on the floor, interlace your hands behind your back and lift them toward the ceiling
8.) Ham/Hip Rocker
Coming up on one knee, place your hands on your waist as you drop your pelvis toward the floor. Next, extend your front leg out in front of you, bringing your hands on either side of your leg.
9.) Groiners (knee tracking out)
Bring your hands to the floor inside of your right foot, extend your back leg straight behind you, and alternate stepping your right foot back into plank, and stepping back to the lunge.
10.) Pigeon
In plank, draw your right knee forward so that your shin is parallel to the front of the mat. Then, step in back into plank.
11.) Lunge Push-Ups
Bring your hands to the floor inside of the right foot, extend your back leg straight behind you, and bend both elbows, lowering your chest toward the floor.
12.) Polka Stretch
Standing, flex your right foot and put your right straight leg out on the floor in front of you, bringing your hands above your knee and leaning forward. Continue to alternate and repeat.
13.) Hip Circles (alternating in and out)
Standing, lift your right bent knee and circle it out to the right, and then reverse the motion back in. Repeat other side.
14.) Polka Plus
Youtube P90x Stretch Video
Standing, flex your right foot and put your right straight leg out on the floor in front of you, reaching your left hand to touch your right pinky toe. Next, step your right leg back into a lunge with your arms in runner’s stance. Repeat on the other side.
15.) Double Knee Plus
Standing, grab your right bent knee on your shin and pull it up twice toward the ceiling. Alternate and repeat.
16.) Front to Back Lunges
Step forward into a lunge with your right foot forward and both knees bent to 90 degrees. next, step your right foot behind you in a lunge at the same depth. After 30 seconds, switch legs and repeat.
17.) Double Quad Stretch
Bend your right knee, bringing your right foot toward your right glute. Grab your right foot or ankle, and pull on your foot twice.
18.) Glide Lunge
With parallel feet wider than your hips, bend both knees and shift your weight from side to side, keeping your head level.
19.) Tin Man Zombie
With your arms extended straight out at shoulder level, alternate kicking straight legs out so that your toes tap your hands.
20.) Glute Rocker
Lying on your back, cross your right foot over your left knee and bend your left up toward your chest. Lower your left heel to tap the floor and then rock it back up to your chest. Repeat on the other side.
21.) Double Knee Pull
On your back, grab your right bent knee on the shin and pull it up twice toward your chest. Alternate and repeat.
22.) Double Pigeon Pull
On your back, pull the calf of your right lef toward you two times, keeping your ankle even with your knee. Alternate and repeat.
23.) Spinal Twist
On your back, bring your right knee up toward your chest and cross it over your body to tap the floor. Alternate and repeat.
24.) Fifer Scissor Stretch
On your back, with your right leg straight up to the ceiling and your left hovering off the ground, pull on your right calf twice. Switch legs and repeat.
25.) Marching Bridge
On your back, with your knees bent and your foot near your glutes, push your hips up towards the ceiling and begin marching your feet with your toes lifted off the ground.
26.) Farrthing Stretch
On your back, with your head and shoulders lifted, bend your right knee into your chest and extend your left to hover over the ground. Extend your right knee and lower your leg as your left knee bends to your chest. repeat.
27.) Side Banana, Right
On your right side, with your feet stacked and your arms extended past your ears, left your upper and lower body so that only your hip remains on the ground.
28.) Superman
On your stomach, with your arms extended and your palms stacked, lift your upper and lower body up so that your pelvis is the only thing remaining on the ground.
29.) Side Banana, Left
On your left side, with your feet stacked and your arms extended past your ears, lift your upper and lower body so that only your hip remains on the ground.