^If you have a Bowflex, I recommend you either use it for one month prior to your first P90X session OR after the 90 day P90X session. I would probably use the Bowflex to get a baseline strength test. Ninety days later, do a post Bowflex strength test.
P90X:
P90X Photo Gallery - Forum Powered by eve community
P90X - Forum Powered by eve community
YouTube - Broadcast Yourself. (run a youtube search for "P90X" P90X and you'll see some of the exercises available on the DVD discs)
Equipment Needed:
-Pull Up Bar (this is one crucial piece of equipment unfortunately never mentioned on the infomercial; you may modify it simply using resistance bands attached to a high point)
-
Dumbbell (or Exercise Resistance Bands)
-
Stool or Chair
-
Push Up Bar (or use some books)
I would say it's effective if you're looking to slim, trim, tone up and unveil muscles. This is not a program used to “beef or bulk up.” It's actually quite demanding, high tempo, a relatively good cardiovascular workout, you will sweat. You need to be at least average to fairly fit (not obese) and active prior to P90X as it’s fairly challenging in the beginning.
Most exercises are pretty basic movements easily done in a gym. If anything, I would recommend this over other infomercial programs. Nutrition will be important for success. Don't recall whether it's stressed in the videos, but whenever you contract your muscles, focus on actually contracting that particular muscle (e.g. chest, back, shoulders, biceps, triceps, legs, abdominals etc)
Most of the workout sessions are 60 minutes (Yoga 1 hour and 30 minutes). Warm-up/Stretch is 10-15 minutes. Actual workout is roughly 45 minutes with a little less than 3 to 5 minute cool down after. One key to program success is minimizing the rest time after each working set. If you can keep up with the video instructor, you’re doing great. Don't forget to breathe and hydrate with water.
You MUST understand that workout variation (or never getting tired of your workout) means you’re simply rotating DVD discs. while watching the same disc can be monotonous. You have 13 discs total. I don’t like doing Yoga, so every time the Yoga disc was up at bat, I simply wasn’t motivated. Boredom can quickly set in simply watching the same disc (i.e. Yoga) even if it was spaced one week apart.
I am
not doing this currently, seeing as how I'm bulking up. Looking to move up to above 210lbs myself; moved up to 190lb from 165 to 170lb in a few short months. I'm strength training with gym weights.
Ab-ripper X
Total time: 15:00 minutes
Cardio X
Total time: 45:00 minutes
15:00 minute of yoga to start
then jumps into cardio workout
Core Synergistics
Total time: 60:00 Minute
Kempo X
Total time: 60:00 minutes
15:00 Minute of stretches to start
Workout incorporates punches, kicks, and mimics fighting (defense, attack mode).
these are general example exercises
Plyometrics
Total time: 60:00 minutes
5:00 minute warmup to start
“You can run faster and jump higher” (Good heart and lung workout). Muscle group used predominantly: legs.
Shoulders and Arms
Total time: 60:00 minutes
Equipment needed: Dumbbells or bands
10 minute warmup (predominantly upper body, neck, arms, chest)
Bicep curls, Tricep Kickbacks/Dips, Lateral/Front Raises, Shoulder presses, etc, etc, etc.
these are general example exercises
Back and Bicep:
50 minutes
8 minute warmup (upper body)
One arm dumbbell rows, pull-ups, bent over rows, curls, concentration curls, etc, etc.
these are general example exercises
Chest and Back
53:00 Minute
10:00 Minute warmup
Equipment needed: pullup bar (preferred) and stool for assistance (if needed), or resistance bands.
Push up – alternating hand positions
Pull up – alternating width position
Dive Bomber Push-Ups, etc. etc. etc.
these are general example exercises
Legs and Back
60:00 Minute
10:00 Minute warmup
Your legs will burn
Lunges, Squats, Calves, Pull ups, etc. etc. etc.
these are general example exercises
X Stretch;
60:00 Minute (I think)
Yoga
1:30:00 Minute
Merry Christmas