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P90X Classic, Phase 1, Weeks 1-3

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Tagged as: P90x

Workout Programs → P90X Classic, Phase 1, Weeks 1-3

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The P90X Classic, Phase 1, Weeks 1-3 program is one of many DailyBurn Tracker workout programs. Sign up for a FREE DailyBurn Tracker account and start tracking your progress towards this workout, or find another one that you like.

Summary

8 Workouts / 229 Exercises

45% Cardio / 55% Strength Training

Latest Exercisers

Workout Program Description

During this phase, your goal should be to master each movement and finish the workouts in one piece. So for now, focus less on the amount of weight you are lifting and instead try to achieve your desired number of repetitions while maintaing strict form.

Workouts

Chest and Back

Plyometrics

Shoulders and Arms

Yoga X

Legs and Back

Kenpo X

X Stretch

Ab Ripper X

Description

Superset two of the body's largest muscle groups for a lactic acid bath like no other! You'll be fully pumped five minutes into the program, and your muscles will beg for mercy the rest of the way. Your body will learn how to keep it together under duress as you struggle to meet your target number of reps during round two. And if you feel a little queasy after your set, at least you'll know you're not alone.

Suggested Schedule

This workout should be done weekly on:

View Workout Details


	Standard Push-Up Keep back and abs tight and lower straight down a few inches from floor.
	Wide Front Pull-Up Grasp chin-up bar using wide grip (a few inches wider than shoulder width). Pull body up until chin clears bar, and lower body back down. Be sure arms are fully extended at bottom position. If nece...

	Military Push-Up Place hands directly beneath shoulders. Keeping arms and elbows tight against sides, perform standard push-up movement.

	Reverse Grip Chin-Up Grasp bar with palms facing body. Pull up until chin clears bar. Lower arms to full extension and repeat. If necessary, modify with one foot on chair.

	Wide Fly Push-Ups Extend hands 3 inches wider on each side than standard push-up position.

	Closed Grip Overhand Pull-Up Palms out, narrow grip. Perform standard pull-up motion. If necessary, modify with one foot on chair.

	Decline Push-Up Feel elevated on chair, step or bench.

	Heavy Pants With one foot forward and bent knees, bend at waist, keeping back flat. Lift weights from forward foot up to waist, keeping elbows close to sides.

	Diamond Push-Up From push-up position, bring hands together so thumbs and index fingers touch. Align hands directly below heart. Elbows will flare out during push-up.

	Lawnmower (8 to Max reps) Side lunge, rest elbow on knee, pull weight from floor to waist. Repeat on other side.

There are other exercises for this workout, view them in the workout detail

What People are Saying

	Chest and Back With the abs This is an absolute monster of a workout! It as literaly killed me! lol i think i shall sleep well tonight :L Created 8 months ago by natedog21
	Chest and Back This workout kicks a$$! Created about 1 year ago by lorcher03
	@GMcDowellJr Yes, I'm using this to track my cardio workouts and yes just one place to record total time and calories spent per cardio routine would be very helpful! Created about 1 year ago by thewolfman
	Cardio Workouts Is anybody using this workout to record their cardio progress? Would it be better if, instead of listing each cardio exercise individually, we just had a place to record total time and calories spent per routine? There are some exercises already created that we could add to the workout as a replacement for the cardio workouts here. They might make more sense for everyone... I know they make more sense for me. Created about 1 year ago by GMcDowellJr
	Created about 1 year ago by damper88
	Entering into Daily Burn mhalpin, I'm having the same problem. This "workout" is an excellent description of the workout and exercises. However, for the cardio routines, particularly, it's not an efficient (nor accurate) way of entering data. I like having the description of the excercises (in case I'm on the road), but I certainly can't enter in the calories burned on each exercise - it goes too fast. All I want to do is enter in the total calories burned (according to my HR monitor) at the end of the exercise. Strength exercises work well for recording reps and weights, though. Created about 1 year ago by Losecco
	Entering into Daily Burn I am looking to use Daily burn to keep track of P90x. How are people entering in the information? From reading the comments it seems the Calories are off. I am on week 3 day 2 and things are going great, starting to see a difference. I also noticed that the times are wrong. For Plyo since you are doing each exercise twice you need to double everything. Created about 1 year ago by mhalpin
	Finished.... I have completed this phase... i see a difference!!! Created about 1 year ago by soulpoetic
	Countdown... I just joined but haven't started yet because I also just ordered the P90X ...but the countdown has begun! Looking forward to the intensity.. Created about 1 year ago by AFinTraining
	Absolutely wrong calorie count OK, this is completely wrong on the calorie front. I just did Plyometrics and my heart monitor tells me I used up 760 calories, where as DailyBurn counts a measly 136! What's the point? Created over 2 years ago by pedrocs
	Wrong calories? Like NeilB said, these calories seem off. I wore my Polar watch during Chest and Back and got way above the 500 kcal mark, but logging my progress on DailyBurn only awarded me a little over 100. That's very discouraging. Created over 2 years ago by pedrocs
	Number of Reps on Day 1 The entire program is 1 Set of whatever you think you can do. Some reps need to be 20, but for the most part anywhere between 12 - 20 is fine Created over 2 years ago by bizzyrich
	Day 1 I'm echoing a question here: How many reps on the first day? The log is empty, and description didn't specify... Created over 2 years ago by alrimo
	bands Well, the bands get exponentially harder to stretch as you pull them. So, depending on what bands you have, they will resist anywhere from 0-xx number of pounds. For example, the black band I have will resist 0-30 pounds. So, it's just a little bit of guesswork to know where you are in that interval. Created over 2 years ago by Izzmo
	Bands Anyone got a good answer to Adrians question? How do you convert weight to bands? Created over 2 years ago by axox181
	Are these the correct calories burned? It seems very low for P90X Created over 3 years ago by NeilB
	Finally,I found aP90X Program This is my 3rd time doing the X and now I can officially Log all the exercises on instead of piecing them from other programs on here. Created over 3 years ago by dailywarrior247
	how many reps? on the first day Created over 3 years ago by amandav
	Resistance Bands? How would you convert Resistance Bands to Weights? Created over 3 years ago by AdrianSJackson
	Wondering I too like the workout and I sometimes sub treadmill work for the kenpo and plyo. As long as your heart rate reaches your target it should be fine. Let me the results? I am in week 2 of the program. Created over 3 years ago by childersjk20
	How Many Reps? How many reps for each exercise on day 1? Created over 3 years ago by rquintal
	Wondering I love this workout. I frequent the gym and im in week 3 of p90x and I have never worked like this at the gym. Does anyone know if it is ok to substitute running for either the kenpo or yoga days? I like to get my runs in but dont want to compromise my results. Any suggestions welcomed. Created over 3 years ago by steelchamp50
	Impressed I second sum8387 below. Just finished my first day and it's intense. Created over 3 years ago by parkerk
	impressed... i gotta say, i just finished my very first day of P90x and i am absoutely SPENT. i'm in pretttty good shape also, i play hockey year round and i gotta say, this workout is INTENSE. ab ripper x is named that for a reason! whoever is doing p90x right now, good luck cuz im right there with ya! stick with it! Created over 3 years ago by sum8387
	Semper Fidelis gotta love the p90x. im in the united states marine corps. im currently a poolee waiting to be shipped to boot camp. and this is why im doing p90x to get ready but damn it kicks my ass too. im 17 years old. so we all shall fight together. Created over 3 years ago by Marine Poolee
	Wow... Just finished the first day - holy hell I have a long way to go. I passed the required Fit Test (a list of exercises and targets to determine if you're ready for the program) with ease but Day 1 kicked my ass! I'm not discouraged nor am I giving up though. Even a small increase the next time is still progress to me! Stick with it, people! :) Created over 3 years ago by kfhashmi
	realistic? I read on some review sites online that this workout is good for people who are already quite fit, and not a great program for beginner to intermediate folks. has that been anyone's experience? is it worth the price tag? Created over 3 years ago by royster
	Re: question there are 8 workouts listed. The first 7 are each done on an individual day. So, chest and back on day 1, pylometrics on day 2, etc. The Ab Ripper is generally done IN ADDITION to your regular workout on days 1, 3 and 5. At least, that's how it is set up in the P90x book. Created over 3 years ago by mnauman
	question Are we suppose to do this 1 day a week each workout...or pick a workout and do it 3 days a week? Help please! Created over 3 years ago by shotgunpet
	Tough! I couldn't do the pushups on my feel- had to go to knees after the first few... hope to get stronger as I go! I felt like a total weakling! Created over 3 years ago by cbfa