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P90X, 10 Key MovesCreated by GMcDowellJr
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Summary
1 Workout / 10 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
These moves will get you started on P90X while you're waiting for your workouts to arrive. Do the 10 movements in this order for 30 seconds or until you can't do any more. Pause as little as possible between movements. Rest three minutes between each circuit. Week 1: For each workout, repeat the circuit twice. Complete the workout three times during the week. Week 2: Repeat the 10 moves three times for each workout. Work out four times during the week.
Workouts
P90X, 10 Key Moves
Description
These moves will get you started on P90X while you're waiting for your workouts to arrive. Do the 10 movements in this order for 30 seconds or until you can't do any more. Pause as little as possible between movements. Rest three minutes between each circuit. Week 1: For each workout, repeat the circuit twice. Complete the workout three times during the week. Week 2: Repeat the 10 moves three times for each workout. Work out four times during the week.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Standard Push-Ups The push-up is one of the single best movements you can do. While its focus is on your chest area, it works all of the muscles in your upper body to some degree. Keep your back and abs tight and your ... |
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Lawnmower Do a side lunge and rest your elbow on your knee. Now pull a weight from the floor, from next to your lunged foot to your waist. Your back should do the bulk of the work. You should be able to use a h... |
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Dive Bomber Push-Up Move from a Downward Dog position to an Upward Dog position, as if you were going back and forth underneath a fence. To modify, only go forward through the fence and return to Downward Dog the easy wa... |
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Three-Direction Kick 1 set: 24 reps Kick 24 times each to the front, side, and back. Always lean in the opposite direction of every kick. This will allow you to achieve greater kick height and avoid injury. |
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Balance Lunge Place top of foot on a chair, letting the tips of your toes rest on the chair. Lunge outward with other leg. Be sure to keep your knee over your ankle. Do a deep lunge in Crescent Pose. |
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Calf-Raise Squat Squat, then progress into a calf-raise by moving onto your toes. |
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Diamond Push-Up A push-up with your hands together so your thumbs and index fingers touch, forming a diamond. Align your hands directly below your heart. You should feel your back muscles engage more than in a standa... |
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Alternating Shoulder Press Start by holding weights at shoulder height with palms facing forward. Lift one arm, turning the palm inward as you go. Lower and turn palm forward. Repeat, alternating arms. |
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Airborne Heisman This is a lateral leaping exercise. Start with feet together and jump sideways. As soon as you land, bring your opposite knee to your chest. Repeat back and forth. |
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In and Out Bicep Curl Standard curl with palms-up grip. Bring weights back down and turn forearms out to sides for side curls. Bring weights back down. Rotate back and forth. |
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