P90X - P90X Plus Hybrid.pdf
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P90X & P90X
+
Alternative Hybrid Workouts
A few motivating words
by Erwabo .......................................................
Page
2
MUHA Welcome to DAY 1!
by Erwabo .................................................
Page
3
Starting a New Workout!
by D. Bryso ..................................................
Page
5
THE P365X+ EXPERIMENT
by Jose ........................................................
Page
8
1
A few
words
DO create a plan. DON’T wait for "someday" to roll around.
DO start small. DON’T focus on too many things at once.
Try focusing on one goal at a time.
DO write it down. DON’T forget to give yourself a deadline. Deadlines turn wishes into goals.
The act of writing down your goal is powerful enough to keep you committed and focused.
Better yet, find a visual that represents your goal or how your life will be different. Seeing it
makes it seem more possible.
DO be specific. DON’T deal in absolutes.
Avoid the words ‘some’ and ‘more’, as in "I will get SOME exercise" or "I will eat MORE
veggies." It leaves too much wiggle‐out room. Deal in measurable things that you have
control over. And never say ‘never’ or ‘always.’ All or nothing is a common attitude that
leads people back to bad habits.
DO track your progress. DON’T fool yourself into failure. Memory can be pretty selective. It
conveniently forgets that extra brownie while remembering activity that never happened.
The only way to know for sure is to track goals regularly with a checklist or journal.
DO reward your success. DON’T beat yourself up over failure. This is the step that trips up
most people. Negative reinforcement is all around us, telling us every day what we’re doing
wrong. This is not the approach to take to succeed with your goals. Why not focus on what
you’re doing right instead? If you take a step back, learn from it and take two steps forward.
DO find a support system…That should be Team Evolution . DON’T try to do it alone. A
goal buddy can make all the difference this time. People that can help are all around you –
on the Million Dollar Body message boards, at work, even in your own family. Just add one
person to your support group, and you double your motivation, double your energy, double
your commitment – and double your FUN.
DO make a commitment. DON’T ever forget that you can do it.
2
MUHA Welcome to
DAY 1!!
Now, I am going to be doing a HYBRID program that integrats P90X and P90X+.
Here is my workout plan:
Phase 1: Weeks 1‐3
day 1: P90X+ Total Body
day 2: P90X Kenpo
day 3: P90X Ab Ripper / P90X Stretch
day 4: P90X+ Total Body
day 5: P90X+ Kenpo
day 6: P90X+ Ab Ripper / P90X Stretch
day 7: P90X Yoga
Recovery Week: Week 4
day 1: P90X Core
day 2: P90X Stretch
day 3: P90X Yoga
day 4: P90X Core
day 5: P90X Stretch
day 6: P90X Yoga
day 7: Rest / Stretch / Yoga (your choice)
Phase 2: Weeks 5‐7
day 1: P90X+ Upper Body
day 2: P90X Cardio
day 3: P90X Legs* / Ab Ripper
day 4: P90X Yoga
day 5: P90X+ Full Body
day 6: P90X+ Intervals
day 7: P90X+ Ab Ripper / P90X Stretch
Recovery Week: Week 8
3
Phase 3: Weeks 9‐11
day 1: P90X+ Upper Body
day 2: P90X Legs* / Ab Ripper
day 3: P90X Plyo
day 4: P90X+ Upper Body
day 5: P90X Legs / P90X+ Ab Ripper
day 6: P90X Kenpo
day 7: P90X Stretch
Recovery Week: Week 12
Phase 4: Weeks 13‐15
day 1: P90X Chest / Back
day 2: P90X Legs* / Ab Ripper
day 3: P90X+ Kenpo
day 4: P90X Shoulders / Arms
day 5: P90X Cardio
day 6: P90X+ Full Body
day 7: P90X+ Ab Ripper / P90X Stretch
Recovery Week: Week 16
Phase 5: Weeks 17‐19
day 1: P90X Chest / Shoulders / Triceps
day 2: P90X Legs* / Ab Ripper
day 3: P90X+ Intervals
day 4: P90X Back / Biceps
day 5: P90X Plyo
day 6: P90X+ Full Body
day 7: P90X+ Ab Ripper / P90X Stretch
Now I might replace the P90X Kenpo with Plyo because I LOVE Plyo and its a better workout and
when it gets warmer out I will start running again and sometimes on Saturdays I like to do a circuit
workout with free wieghts. As you can imagine, this will be a nightmare in WOWY, so I may select the
standard P90X track just to make scheduling easier for myself.
Well anyhow...enough typing .
Eric
4
Starting a New
Workout!
The
CORE EMPHASIS
(Functional Fitness Evolution) will push our “Functional Fitness forward. This
week will ensure that our
CORE/JOINTS/MUSCLES
are primed for the heavier work of the next two
weeks. Nothing heavy in this week, but plenty of sweat and muscle burn!
The
MUSCLE BUILDING EMPHASIS
(Strength Evolution) is pure strength and muscle building! Use
additional weight on
ALL EXERCISES
. Pull ups with additional weight, push ups on DB’s or push up
stands for additional range of motion. When you can do 10 reps with a certain weight…GO HEAVIER!
More strength = more muscle!
The
RECOVERY EMPHASIS
(Recuperation Evolution) is the week to recover, recuperate and grow
from the previous three weeks of solid work. 1
CORE
workout, some nice cardio, plenty of
Spine/Back rejuvenating
YOGA
, and a full day of muscle/joint rejuvenating stretching.
This series of Weeks/workouts will keep us injury free, gaining strength, muscle and functional
fitness!
WEEK 1 ~ CORE EMPHASIS (Functional Fitness Evolution)
Monday ‐ P90X+ UPPER PLUS / ABS/CORE PLUS
Tuesday ‐ YOGA X (first 45 minutes + Favorite Balance Postures)
Wednesday – CORE SYNERGISTICS
Thursday ‐ P90X+ INTERVALS
Friday ‐ P90X+ TOTAL BODY PLUS
Saturday ‐ P90X+ KENPO CARDIO PLUS
Sunday ‐ Rest
WEEK 2 & 3 ~ MUSCLE BUILDING EMPHASIS (Strength Evolution)
Monday ‐ P90X BACK/BICEPS / ABS/CORE PLUS
Tuesday ‐ YOGA X (first 45 minutes + Favorite Balance Postures)
Wednesday – P90X CHEST/SHOULDERS/TRICEPS / AB RIPPER X
Thursday ‐ P90X PLYOMETRICS
Friday ‐ P90X LEGS/BACK / ABS/CORE PLUS
Saturday ‐ P90X KENPO
Sunday ‐ Rest
5
Plik z chomika:
niunior1974
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