All posts by david

turbo fire calendar

turbo fire schedule

Click above photo to download turbo fire workout schedule pdf


Detailed Content of turbofire class schedule

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Fire 30 Class
+
Stretch 10 Class
HIIT 15 Class
+
Stretch 10 Class
Rest Fire 30 Class
+
Stretch 10 Class
Fire 55 EZ Class Fire 30 Class
+
Stretch 10 Class
Core 20 Class
+
Stretch 40 Class
Fire 45 Class
+
Stretch 10 Class
HIIT 20 Class
+
Stretch 10 Class
Rest HIIT 15 Class
+
Stretch 30 Class
Fire 55 EZ Class Core 20 Class
+
Stretch 40 Class
Fire 45 Class
+
Stretch 10 Class
Fire 45 EZ Class
+
Stretch 10 Class
HIIT 25 Class
+
Stretch 10 Class
Rest HIIT 15 Class
+
Tone 30 Class
Fire 45 EZ Class
+
Stretch 10 Class
Core 20 Class
+
Stretch 40 Class
Fire 55 EZ Class
Fire 45 Class
+
Stretch 10 Class
HIIT 20 Class
+
Stretch 10 Class
Rest HIIT 20 Class
+
Sculpt 30 Class
Fire 55 EZ Class Core 20 Class
+
Stretch 40 Class
Fire 45 Class
+
Stretch 10 Class
Fire 55 EZ Class Fire 30 Class
+
Sculpt 30 Class
Rest Fire 30 Class
+
Tone 30 Class
Fire 55 EZ Class Fire 45 Class Core 20 Class
+
Stretch 40 Class
Fire 55 EZ Class Fire 30 Class
+
Sculpt 30 Class
Rest Fire 30 Class
+
Tone 30 Class
Fire 55 EZ Class Fire 45 Class Core 20 Class
+
Stretch 40 Class
Fire 55 EZ Class Fire 30 Class
+
Sculpt 30 Class
Rest Fire 30 Class
+
Tone 30 Class
Fire 55 EZ Class Fire 45 Class Core 20 Class
+
Stretch 40 Class
Fire 45 EZ Class
+
Stretch 10 Class
Fire 45 EZ Class
+
Stretch 10 Class
Rest Core 20 Class
+
Stretch 40 Class
Fire 30 Class
+
Stretch 10 Class
Fire 45 EZ Class
+
Stretch 10 Class
Core 20 Class
+
Stretch 10 Class
HIIT 15 Class
+
Sculpt 30 Class
Fire 45 Class
+
Stretch 10 Class
Rest HIIT 15 Class
+
Tone 30 Class
Fire 55 EZ Class HIIT 20 Class
+
Sculpt 30 Class
Fire 30 Class
+
Stretch 10 Class
HIIT 20 Class
+
Tone 30 Class
Fire 45 Class
+
Stretch 10 Class
Rest HIIT 25 Class
+
Sculpt 30 Class
Fire 55 EZ Class HIIT 20 Class
+
Tone 30 Class
Fire 30 Class
+
Stretch 10 Class
HIIT 25 Class
+
Sculpt 30 Class
Fire 45 Class
+
Stretch 10 Class
Rest HIIT 25 Class
+
Tone 30 Class
Fire 55 EZ Class HIIT 25 Class
+
Sculpt 30 Class
Fire 30 Class
+
Stretch 10 Class
Rest Fire 45 EZ Class
+
Stretch 10 Class
Fire 55 EZ Class Stretch 40 Class Fire 45 EZ Class
+
Stretch 10 Class
Stretch 40 Class Rest
Fire 60 Class
+
ABS 10 Class
Fire 45 EZ Class
+
Lower 20 Class
Rest Fire 30 Class
+
Upper 20 Class
Fire 55 EZ Class
+
ABS 10 Class
Fire 60 Class
+
Stretch 10 Class
Core 20 Class
+
Stretch 40 Class
Fire 60 Class
+
Stretch 10 Class
Fire 45 EZ Class
+
Lower 20 Class
Rest Fire 30 Class
+
Upper 20 Class
Fire 55 EZ Class
+
ABS 10 Class
Fire 60 Class
+
Stretch 10 Class
Core 20 Class
+
Stretch 40 Class
Fire 60 Class
+
Stretch 10 Class
Fire 45 EZ Class
+
Lower 20 Class
Rest Fire 30 Class
+
Upper 20 Class
Fire 55 EZ Class
+
ABS 10 Class
Fire 60 Class
+
Stretch 10 Class
Core 20 Class
+
Stretch 40 Class
Fire 45 EZ Class
+
Stretch 10 Class
Fire 45 EZ Class
+
Stretch 10 Class
Rest Core 20 Class
+
Stretch 40 Class
Fire 30 Class
+
Stretch 10 Class
Fire 45 EZ Class
+
Stretch 10 Class
Core 20 Class
+
Stretch 10 Class

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Other articles
Get In The Best Shape Of Your Life!

Fitness is important part of staying healthy. You can live a healthier and more enjoyable life if you are in great shape.If you want to enhance your health, take the time to read through the advice in this article.

A personal trainer is a workout program.A good trainer can evaluate your goals and problem areas and will recommend suitable exercises for you. This will put you to create an ideal plan you can follow.

Setting and reaching personal fitness goals is a powerful form of motivation. It empowers you focus your efforts on overcoming your obstacles. A well defined goal is helpful in your fitness program is ongoing.

Counting your calories helps you wish to get fit. The number of calories you take in every day will greatly affect your fitness level. When you only use calories at your level of maintenance or lower, and you lose some while you exercise, the weight will fly off.

Keep a daily record of everything that you do each day. You may even keep track of what the day’s weather you had that day. This can help you use the data to recognize patterns. If you miss a workout, jot down a note explaining why.

Controlled breathing can enhance the effectiveness of your workouts. Try to exhale hard as your shoulders peak during situps. The contraction of a deep breathing causes your abdominal muscles to do more work even harder than normal.

You can gain more muscle by doing the same amount of exercising in ten percent less time. This results in muscles working harder and will increase your endurance. For instance, if your workout usually takes you 30 minutes, workout for about 27 minutes when you next exercise.

Work on your contact skills. Foosball is a good way to improve these. Foosball requires a high level of hand-eye coordination to succeed. These skills can be extended past the foosball table and tailored for volleyball too.

Increase the pace of your workouts to a higher intensity to help accelerate weight loss. You will lose more weight if you do a greater amount of exercise in less time. This will allow you lose more weight.

As was stated earlier in this article, exercising and eating healthy in order to improve your fitness, is a great way to help ensure that you live a long and healthy life. When it comes to your health, you must never take it for granted. Incorporate the information here and soon you’ll be on the path towards a healthier you.

Focus t25 workout schedule

t25 alpha schedule

Click the left photo to download focus t25 schedule pdf

There are three schedule in the package:

  • t25 alpha schedule
  • t25 beta schedule
  • t25 gamma schedule

 

shaun Focus t25 alpha schedule

Detailed Content of focus t25 calendar pdf – Alpha

Alpha Cycle Focus: The Foundation

Follow this calendar for 25 days of work. When you are done, Folow the Beta t25 workout Calendar.
Check off the “Nailed It” or “Barely Made It” box so you know just how many days you got your butt kicked by these 25-minute workouts.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Cardio Speed 1.0 Total Body Circuit Ab Intervals Cardio
Lower Focus
Rest Stretch
2 Cardio Total Body Circuit Speed 1.0 Cardio Lower Focus
AB Intervals
Rest Stretch
3 Total Body Circuit Speed 1.0 Lower Focus Cardio Total Body Circuit
& AB Intervals
Rest Stretch
4 Cardio Total Body Circuit Lower Focus Total Body Circuit AB Intervals
& Speed 1.0
Rest Stretch
5 Total Body Circuit AB Intervals Total Body Circuit Cardio Total Body Circuit
& Lower Focus
Rest Stretch
Double Day: For Maximum Results, Shaun Recommends doing two workouts on Fridays. If you can not get through two workouts, do not stress. You can always do the second one over the weekend. Saturday: Do not forget, Saturday is the day you update your stats and see how much your hard work paid off.

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t25 workout calendar – t25 beta schedule

t25 beta schedule

Beta Cycle Focus: The Core
Focus and go for the next 5 weeks. Want to start Gamma Early? You can start using Gamma During the last two weeks of Beta t25 schedule pdf.
Here’s how: Swap Upper Focus for Rip’t Up; Swap Rip’t Circuit for Extreme Circuit; Swap Speed 2.0 for Speed 3.0
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Core Cardio Speed 2.0 Rip’t Circuit Dynamic Core Upper Focus
Core Cardio
Rest Stretch
2 Dynamic Core Core Cardio Rip’t Circuit Upper Focus Rip’t Circuit
Speed 2.0
Rest Stretch
3 Core Cardio Upper Focus Speed 2.0 Rip’t Circuit Dynamic Core
Speed 2.0
Rest Stretch
4 Rip’t Circuit Dynamic Core Core Cardio Dynamic Core Speed 2.0
Upper Focus
Rest Stretch
5 Rip’t Circuit Core Cardio Rip’t Circuit Dynamic Core Rip’t Circuit
Speed 2.0
Rest Stretch

Double Day: For an extra metabolic burn. Do not just do two workouts on Fridays,try doing the workouts back-to-back.
Saturday: Tracking you progress is vital to success. For tips on how to take proper measurements.
If you have the Core Speed workout in your DVD wallet, you can use it in place of Speed 2.0 anywhere it appears on the calendar.


 

 

 


focus t25 schedule – t25 gamma schedule

t25 gamma schedule

 

Gamma Cycle Focus: Strength
Follow this pure Gamma Calendar if you want to focus on getting ripped using Gamma Workouts. Or Check out option 2: Pure Strength HYBRID Calendar.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Speed 3.0 Rip’t UP Extreme Circuit The Pyramid Speed 3.0 Rest Stretch
2 Rip’t UP Extreme Circuit Speed 3.0 The Pyramid Rip’t UP Rest Stretch
3 The Pyramid Speed 3.0 Rip’t Circuit Extreme Circuit The Pyramid Rest Stretch
4 Extreme Circuit Rip’t UP Speed 3.0 The Pyramid Extreme Circuit Rest Stretch

Saturday: Tracking you progress is vital to success. For tips on how to take proper measurements.


t25-ad


Quick-Start Guide of focus t25

Step 1

Take your “before” photos, weight, and Measurements. We recommend doing this on Saturday, aka STATurday. What is STATurday ? It is Saturday. The day after your double workout. Use this day to weigh in and update your measurements so you can see all your hard work pay off.
Quick-Start Guide of focus t25

Step 2

Find your daily workout on your wall calendar. You can print the pdf , and put it on your wall.
Find 25 minutes and push play on your first workout: Cardio. ……

Step 3

When you are done, take your “after” photos, weight, and measurements. You can record your results right in the measurements chart in step 1.

Focus t25 nutrition plan

Focus t25 nutrition plan

Click above photo to download focus t25 diet plan pdf format ebook, to help you design your weight loss food plan.


About “Focus t25 Get it done Nutrition”

The Goal of Focus t25?
It is GET IT DONE.
The Get It Done Nutrition Guide shows you how to make smart, healthy choices so you get it done, and see results.

focus t25 diet planRemember, Everybody is different, so if you have any unique or special medical needs or conditions, such as food allergies, dietary restrictions or if you are pregnant or breast feeding, please make sure you consult your medical provider before starting this nutrition plan.

 


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OVERVIEW

Focus T25 Workout Nutrition Diet Plan PDF

It’s simple. eat smaller portions, 5 times a day.

Eating every few hours is proven to boost your metabolism and regulate blood sugar levels. We recommend eating breakfast, lunch, dinner, and two snacks. We have even provided recipes to choose from.

Take the 4-Step Calorie Quiz to figure out if you should be eating 1,200 calories or 1,600 calories a day. Then you can use the recipes to fill your daily calorie requirements.

Take the 4-Step Calorie Quiz

1. What is your gender ?
if you are a women, (+1) point
If you are a man, (+2) point
2. How much do you weight ?
If it is 130 pounds or less, (+1) point
If it is more than 130 pounds, (+2) points3. How active (outside of Focus T25) are you ?
If you are sedentary, (+1) point
If you are moderately to highly active, (+2) points

4. Add up your points.
If you scored 3 points, eat at the 1,200-Calorie level.
If you scored 4 or more, eat at the 1,600-Calorie level.

Suggested calories per meal:

Here’s an estimate of how many calories you should eat per meal, depending on your target calories for the day. The recipes included here are designed to work for both the 1,200 calorie and 1,600 calorie level.

 

Your 1,200 Calorie Day

Breakfast
Snack #1
Lunch
Snack #2
Dinner
300
150
300
150
300

Your 1,600 Calorie Day

Breakfast
Snack #1
Lunch
Snack #2
Dinner
400
150
450
150
450

These suggestions are just a guide. Do not worry too much. Just do not starve all day, then eat a 1,200-calorie dinner. The idea is to strike a balance.

 

Your daily calorie totals should include beverages, so be sure to account for that latte you drink between breakfast and your fist snack.

Other Focus T25 Recipes you can download the pdf ebook to check.

p90x3 workout schedule

Click the left photo to download p90x3 schedule pdfp90x3 schedule

 

 

There are four schedule in the package:

  • p90x3 classic schedule
  • p90x3 lean schedule
  • p90x3 mass schedule
  • p90x3 doubles schedule

 

 


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Detailed Content of p90x3 workout calendar pdf


p90x3 classic schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
weeks 1-3
Total Synergistics Agility X X3 Yoga The Challenge CVX The Warrior Rest Or
Dynamix
Week 4 – Transition
Isometrix Dynamix Accelerator Pilates X CVX X3 Yoga Rest Or
Dynamix
weeks 5-7
Eccentric Upper Triometrics X3 Yoga Eccentric Lower Incinerator MMX Rest Or
Dynamix
Week 8 – Transition
Isometrix Dynamix Accelerator Pilates X CVX X3 Yoga Rest Or
Dynamix
weeks 9 and 11
 Decelerator  Agility X  The Challenge
Or Complex Upper
X3 Yoga  Triometrics  Total Synergistics
Or Complex Lower
Rest Or
Dynamix
Weeks 10 and 12
 Decelerator  MMX  Eccentric Upper  Triometrics  Pilates X  Eccentric Lower Rest Or
Dynamix
week 13
 Isometrix Accelerator Pilates X  X3 Yoga  Dynamix  Rest Or
Dynamix
 Final Fit Test
& Photo Shoot

 

 


p90x3 lean schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
weeks 1 to 3
Accelerator The Warrior X3 Yoga CVX Isometrix Agility X Rest Or
Dynamix
week 4
Isometrix Dynamix Accelerator Pilates X Agility X X3 Yoga Rest Or
Dynamix
weeks 5 to 7
Triometrics The Warrior X3 Yoga MMX Incinerator CVX Rest Or
Dynamix
week 8
Isometrix Dynamix Accelerator Pilates X Agility X X3 Yoga Rest Or
Dynamix
weeks 9 and 11
Decelerator MMX Eccentric Lower
Or Complex Lower
X3 Yoga Triometrics Eccentric Lower
Or Complex Lower
Rest Or
Dynamix
weeks 10 and 12
MMX Decelerator Triometrics Pilates X Decelerator CVX Rest Or
Dynamix
week 13
 Isometrix  Accelerator  Pilates X  X3 Yoga  Dynamix  Rest Or
Dynamix
 Final Fit Test
& Photo Shoot

 

 


p90x3 mass schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
weeks 1 – 3
Total Synergistics Agility X X3 Yoga The Challenge Pilates X Incinerator Rest Or
Dynamix
week 4
 Isometrix  Dynamix The Warrior  Pilates X  Agility X  X3 Yoga Rest Or
Dynamix
weeks 5-7
 Eccentric Upper  Eccentric Lower  X3 Yoga  Eccentric Upper Eccentric Lower  MMX  Rest Or
Dynamix
week 8
Isometrix Dynamix The Warrior Pilates X Decelerator X3 Yoga Rest Or
Dynamix
weeks 9 and 11
Eccentric Upper Eccentric Lower X3 Yoga Eccentric Upper Eccentric Lower MMX Rest Or
Dynamix
weeks 10 and 12
Total Synergistics Agility X X3 Yoga The Challenge Pilates X Incinerator Rest Or
Dynamix
week 13
Isometrix X3 Yoga Decelerator Eccentric Lower Eccentric Upper Dynamix Final Fit Test
& Photo Shoot

 

 


p90x3 doubles schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
weeks 1 to 3
Total Synergistics
& Cold Start
Agility X
& Dynamic
X3 Yoga The Challenge
& Cold Start
CVX &
Dynamix
The Warrior Rest Or
Dynamix
week 4
Isometrix Dynamic Accelerator Pilates X Agility X X3 Yoga Rest Or
Dynamix
weeks 5 – 7
Eccentric Upper
& Accelerator
Triometrics
& Dynamix
X3 Yoga Eccentric
Lower & CVX
Incinerator
& Isometrix
MMX &
Dynamix
Rest Or
Dynamix
week 8
Isometrix Dynamic Accelerator Pilates X Agility X
& Dynamic
X3 Yoga Rest Or
Dynamix
weeks 9 and 11
Decelerator
& Accelerator
MMX &
Pilates X
The Challenge X3 Yoga &
Agility X
Triometrics
& Isometrix
Total Synergistics Rest Or
Dynamix
Weeks 10 and 12
Decelerator
& Accelerator
CVX &
Pilates X
Eccentric Upper
& MMX
Triometrics &
Isometrix
X3 Yoga
& CVX
Eccentric Lower
& Dynamix
Rest Or
Dynamix
week 13
Isometrix Accelerator Pilates X X3 Yoga Dynamic Rest Or
Dynamix
Final Fit Test
& Photo Shoot

Consult your physician, read the fitness guide, and follow all safety instructions before beginning this high-intensity and physically demanding exercise program.


 


A note from Tony Horton

That is right, boys and girls, we have got a third one for YA-and this time, we are really going to bring it.

What is new with p90x3? In p90x, we introduced you to Muscle Confusion. In return for about an hour of your time each day, we gave you extreme fitness in your home, made easy. Then came p90x2, a program inspired by the way athletes train, which uses what we call muscle integration to force you to move on multiple planes, connecting different muscle groups, making you less vulnerable and more durable. It is truly indoor training for the outside world.

And that brings us to p90x3. We understand that many of you still struggle with your fitness because you do not have a lot of time on your hands. You want the results and you have willing to do the work, but you need something to fit into your busy lifestyle. So we have taken all we have learned from p90x and p90x2, coupled it with the latest discoveries in fitness science, and then slammed it into overdrive. The result- what you will find in p90X3 – is called Muscle Acceleration. Short, targeted, and intense workouts that you can burn through in half an hour.

But do not mistake “short” for “easy”. P90X3 is every bit as tough as its older siblings. So if this kind of extreme fitness is new to you, pace yourself. No need to rush to greatness right out of the box. Take your time in the beginning. You will catch up to us quickly.

What you can rush to do right out of the gate is CHANGE YOUR EATING HABITS. You will notice in the old phrase “Eat right and exercise” that eating right comes first ! Following our state-of-the-art-yet-oh-so-simple nutrition plan is the absolute best way to get the most out of the short time you have to exercise. Trust me, you are gonna need good fuel go get through these routines.

We have done our part, now the rest is up to you. So stay committed, work hard, have fun, and most importantly, do your best and  forget the rest-all in 30 minutes.

 

 


What is p90x3?

P90x3 is the third iteration of power 90 days extreme (yes, that is what p90x stands for). The original p90x serves as a deep immersion into extreme fitness; p90x2 focuses on advanced sports science for extreme performance gains; and now p90x3 adds another extreme-extreme efficiency. Every move and every routine in p90x3 is designed to produce the greatest physical changes during what is now scientifically determined to be the sweet spot of physical activity: the first 30 minutes of working out. X3 Maximizes your results during this short window of opportunity, with no time wasted, no superfluous moves, and no loss of intensity. How is this possible ? It is called Muscle Acceleration, and there is a whole chapter dedicated to it later on in this guide. But for now, let’s put the science aside and focus on …

 

 


Who is it for ?

P90X3 is for people willing to take on a monumental physical challenge without monumentally challenging their daily schedule (c’mob, the workouts are only 30 minutes). Thanks to lessons learned from p90x and p90x2 customers, we have been able to make p90x3 sale and effective for just about everyone.

 


How long does it take ?

The workouts are 30 minutes long, including a brief warm-up. The basic schedule calls for doing one of these workouts 6 days a week. That’s around 3 hours total per week to achieve amazing results. In other words, the “i don’t have time to work out” excuse has been permanently retired.


 
p90x3-ad
 


What do i need ?

Grab a small set of dumbbells, ranging from about 5 to 50 lbs. for guys and 5 to 25 lbs. For gals. Or use a set of resistance bands if you do not have space for weights or travel frequently. You will need a way to do pull-ups,either using the p90x chin-up Bar, a standard doorframe pull-up bar, a pull-up tower, or a door attachment for your resistance bands. You might also want a yoga mat or jump mat, depending on what kind of floor you have. Good cross training shoes are essential, as well. And most importantly, you need a desire to Bring it !

p90x3 nutrition plan

p90x3 recipes

Click above photo to download p90x3 diet plan with recipes pdf format ebook, to help you design your weight loss food plan.


X3 Nutritional QuickStart

Few things in life are as exciting as committing to transformation, P90X3-style. So if you are itching to get this party started, here’s a quick summary of how the nutrition plan works. But remember, while this QuickStart gives you the basics, for best results, make it a priority to take the time to read the guide in its entirety as soon as possible. It is packed with invaluable information that will help you achieve a lifetime of healthy habits.

Go to the Three Easy Steps chapter in the Nutrition Guide to get started:

Step one:

Go to page 19 and take the Nutrition Quiz to obtain your score.

Go to page 20 to select the corresponding Calorie Plan.

Select your P90X3 Daily Meal Plan on page 21. Your meal plan will have portions for three food groups (Protein, Carbs, Fat)

The portions will be broken up into meals and snacks, but this is just a sample. If you need to move the portions around for flexibility. that is okay as long as the total portions for each of the food groups remain the same per day.

Step two:

Go to page 23 to select either the Micromanagement System if you want to take a detailed approach to your servings or the Way of the Hand to take a more relaxed approach. A more in-depth explanation of these food-measuring methods is provided on this page.

Step Three:

Go to the Food list on page 32-37. Select your favorite foods from each list with their corresponding measurements.
Use your Daily Meal Plan from Step One to figure out how many portions of each food group you are supposed to eat each day.
Go shopping, prep your food, and start transforming !

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A note from tony horton.
Before you bring it, you have gotta eat it !

You are now holding the nutrition system that is designed to fuse with the p90x3 fitness system. You won’t get much out of one if you do not follow the other – that’s why they are stuck together in the same book ! So do not consider this an option, consider it the most important workout of the whole program.

On these pages you will find the food philosophies and strategies that provide the nutrients required to power through X3 – and through the rest of your life, for that matter. And just as you are required to choose the right weights and hold proper form in the Fitness Guide, here you are required to eat real food that fuels the body for healing, energy, and performance.

But which foods those are depends on the individual. That is why this plan follows my flexitarian philosophy. It is designed to get you eating healthily, but still gives you the flexibility to create a diet that suits your personal needs.

It also allows you to rethink your diet as your personal needs change. I was a vegan for years, but as i slalomed into my 50s (yes, I am a ski bum), I started to notice i just was not recovering they way i wanted to. Around the same time, i learned that the meat industry had made huge strides in ethics and quality. It had become easy to find fish, fowl, and grass-fed beef free of hormones and antibiotics. I could feel good about eating this stuff, so i returned it sparingly into my diet – not daily, mind you. Just as needed. And i prospered, big-time.

That is how i view all foods and supplements. If i think something might work, I try it and let my body tell me if it is working or not.

The P90X3 nutrition plan springs from that philosophy, and is designed to help you find the fuel that works for you, so that you will not only get the most out of your X3 workouts, heck, you will feel better just standing there. It is simple, flexible, and filled with a variety of delicious, healthy foods. And like X3, it is fast .

For more about the p90x3 recipes & diet plan, you can download the pdf ebook and check more.

p90x2 workout schedule

p90x2 schedule pdf

Click the above photo to download p90x2 schedule pdf


Detailed Content of p90x2 calendar pdf

Training Phases

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Phase 1 – Foundation (3 to 6 weeks)
X2 Core Plyocide Rest
or
X2 Recovery
+ Mobility
X2 Total Body
& X2 Ab Ripper
X2 Yoga X2 Balance
+ Power
Rest
or
X2 Recovery
+ Mobility
Phase 2 – Strength (3 to 6 weeks)
Chest
+ Back
+ Balance
& X2 Ab Ripper
Plyocide Rest
or
X2 Recovery
+ Mobility
X2 Shoulders
+ Arms
& X2 Ab Ripper
X2 Yoga Base
+ Back
& X2 Ab Ripper
Rest
or
X2 Recovery
+ Mobility
Phase 3 – Performance (3 to 4 weeks)
P.A.P. Lower P.A.P. Upper X2 Yoga Rest
or
X2 Recovery
+ Mobility
P.A.P. Lower P.A.P. Upper Rest
or
X2 Recovery
+ Mobility
Recovery Week (to be done whenever you need it)
X2 Recovery
+ Mobility
X2 Yoga X2 Recovery
+ Mobility
X2 Yoga X2 Recovery
+ Mobility
X2 Yoga X2 Recovery
+ Mobility

 

p90x2-ad

 


Welcome to the Future of Fitness: P90X2

“I felt like a fool.”
I am not too proud to say it: Going through the first few workouts of Power 90, P90X,TurboFire, and INSANITY, I got lost in some of the moves. And i am sure i was not alone. So Ok, our egos were devastated while the gang on screen did everything just right. But we got through it end that felt amazing, didn’t it ?

It’s up to you again-welcome back to your now “square one.”
The breakthrough of P90X2 is that Tony has managed to take all of us back to a new beginning. Check your ego at the door, because everything is about to get challenged. But we can do it, you and 1. We absolutely can if we are prepared for it.

And it is worth it.
When you see this through. EVERYTHING about your agility, stamina, strength, and vitality will improve. And your body will look and act like it.

You are not alone.
But i also understand that to succeed, you will want some support. This is why you should seriously consider joining our online Support community at TeamBeachbody.com, where you will find all the people who are doing p90x2 and jumping into the “deep end of the pool” with you. Find a Coach who’s going through the program. Take advantage of Tony’s Corner- the place to go for advice and live chats with the master of motivation himself.

And with the help of that support and motivation, i hope you will “pay it forward” by sending us your results. We want you to be counted among our Success Stories so you can have your chance to be featured in our TV Campaigns. You will be able to inspire as many people as possible with the fact that real fitness and health come from doing what it takes, and real people have what it takes.

 

 


What is P90X2? and How is it different from P90X ?

It is an evolution of a process you began with p90x – to get into the best shape of your life. Just like p90x, p90x2 is a 90-day program that will challenge you athletically. It is about continuing your progress after p90x so you continue changing your body composition. This is the next step in your fitness journey; an extension of P90X. And you know that drill goes. Get ready to Bring It ! again !

Consider p90x2 to be the next wave in applied science for body transformation. It takes the principles and foundation of the p90x concept and dials it up to the next level with additional focus on functionality, agility, balance, mobility, and of course visible results.

 

 


Muscle Confusion

If you doubt your muscles could feel any more confused than the first time you did p90x – you are not seen nothing yet, p90x2 is going to up the ante with movements, sets, supersets, and complexes that will have your muscles (actually energy systems, but we will talk science later) So challenged, they won’t have any choice but go fight to get stronger and more efficient to keep up with the Challenge.

 

 


 

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Less is more

As intensity increases, training volume needs to decrease to allow more time for recovery, so in p90x2 you will only be training 5 days per week. Remember what you learned in p90x: the body can only grow stronger during the period of rest after it’s been challenged. This time around, you are earning more rest. Performance training is all about efficiency, and p90x2 has evolved to the point where less really leads to more: More Strength. More agility. And even more visible results.

p90x workout schedule

Click the below photo to download p90x calendar pdf

p90x workout schedule

There are three schedules in the pacakge:

  • p90x classic schedule
  • p90x doubles schedule
  • p90x lean schedule

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p90x classic schedule worksheets pdf

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Weeks 1, 2, 3
 Chest & Back
Ab Ripper X
 Plyometrics  Shoulders & Arms
Ab Ripper X
 Yoga X  Legs & Back
Ab Ripper X
 Kenpo X Rest
or
X Stretch
Weeks 4
 Yoga X  Core Synergistics Kenpo X  X Stretch  Core Synergistics  Yoga X  Rest
or
X Stretch
Weeks 5, 6, 7
 Chest,Shoulders & Triceps
Ab Ripper X
 Plyometrics Back & Biceps
Ab Ripper X
 Yoga X  Legs & Back
Ab Ripper X
 Kenpo X  Rest
or
X Stretch
Weeks 8
 Yoga X  Core Synergistics  Kenpo X  X Stretch  Core Synergistics  Yoga X  Rest
or
X Stretch
Weeks 9, 11
 Chest & Back
Ab Ripper X
 Plyometrics  Shoulders & Arms
Ab Ripper X
 Yoga X  Legs & Back
Ab Ripper X
Kenpo X  Rest
or
X Stretch
 Weeks 10, 12
Chest,Shoulders & Triceps
Ab Ripper X
 Plyometrics  Back & Biceps
Ab Ripper X
 Yoga X Legs & Back
Ab Ripper X
 Kenpo X Rest
or
X Stretch

 

 


p90x doubles schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1, 2, 3
Chest & Back
Ab Ripper X
Plyometrics Shoulders & Arms
Ab Ripper X
Yoga X Legs & Back
Ab Ripper X
Kenpo X Rest
or
X Stretch
Week 4
Yoga X Core Synergistics Kenpo X X Stretch Core Synergistics Yoga X Rest
or
X Stretch
Week 5, 6, 7
AM Cardio X; PM Chest
Shoulders & Triceps
Ab Ripper X
Plyometrics AM Cardio X; PM Back & Biceps
Ab Ripper X
Yoga X AM Cardio X; PM Legs & Back
Ab Ripper X
Kenpo X Rest
or
X Stretch
Week 8
Yoga X Core Synergistics Kenpo X X Stretch Core Synergistics Yoga X Rest
or
X Stretch
Week 9,11
AM Cardio X; PM Chest & Back
Ab Ripper X
 AM Cardio X; PM Plyometrics Shoulders & Arms
Ab Ripper X
AM Cardio X; PM Yoga X  AM Cardio X; PM Legs & Back
Ab Ripper X
 Kenpo X  Rest
or
X Stretch
 Week 10, 12
AM Cardio X; PM Chest
Shoulders & Triceps
Ab Ripper X
AM Cardio X; PM Plyometrics Back & Biceps
Ab Ripper X
AM Cardio X; PM Yoga X AM Cardio X; PM Legs & Back
Ab Ripper X
Kenpo X  Rest
or
X Stretch

 

 


p90x lean workout schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Weeks 1, 2, 3
Core Synergistics Cardio X Shoulders & Arms
Ab Ripper X
Yoga X Legs & Back
Ab Ripper X
Kenpo X Rest
or
X Stretch
Weeks 4
Yoga X Core Synergistics Kenpo X X Stretch Cardio X Yoga X Rest
or
X Stretch
Weeks 5, 6, 7
Core Synergistics Cardio X Chest,Shoulders & Triceps
Ab Ripper X
Yoga X Legs & Back
Ab Ripper X
Kenpo X Rest
or
X Stretch
Weeks 8
Yoga X Core Synergistics Kenpo X X Stretch Cardio X Yoga X Rest
or
X Stretch
Weeks 9,11
 Chest & Back
Ab Ripper X
 Cardio X  Shoulders & Arms
Ab Ripper X
 Yoga X  Core Synergistics  Kenpo X  Rest
or
X Stretch
Weeks 10, 12
Chest,Shoulders & Triceps
Ab Ripper X
 Cardio X  Back & Biceps
Ab Ripper X
 Yoga X Core Synergistics  Kenpo X Rest
or
X Stretch

 

 


 

P90X Fitness Guide – Extreme Training System

If you are one of the thousands of p90x fanatics out there, we know you have a high level of expectations. You expect the best quality in your fitness products, workouts, pull-up bars. and nutritional support. You work harder than most people because you want the best results for your effort. You want EXTREME results. So if you want more p90x, Tony Horton has delivered it.

Tony took on your challenge and created these all-new, ultra-concentrated workouts that rev up your cardio, rip and shred your muscles, and build strength in new ways you have probably never experienced before.

 

 


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P90X Workout Overview

1. interval X Plus
This extraordinarily effective roller coaster ride will take you from low to medium to high intensity in a rhythm that revs your metabolism to peak levels. But it is not just cardio: you will strengthen and sculpt your upper and lower body for more power and performance.

2. Kenpo Cardio plus
This workout is a fusion of cardio and keno karate with the intensity cranked up to 11 it’s a fast-paced, all-out session that will improve your stamina, balance, and agility, Experience new combinations that are not just challenging, they are fun. You will lock forward to this dynamic sweat fest in your P90X rotation.

3. Upper Plus
You won’t just max out one or two muscle groups in this intense workout-your whole upper body is coming along for the ride: arms, back, chest, shoulders, delts, biceps, triceps – you name it. You will sculpt it.

4. Total Body Plus
Tony takes your entire body through sculpting,strengthening, and just plain shredding sets. Each muscle group will take turns recuperating while you blast another until you have got nothing left but quivering muscles.

5. Abs/Core Plus
Tony’s ultimate ab and core workout alternates hanging, standing, plank , and mat moves that target your upper abs, lower abs, obliques, and entire core in ways you never thought possible.

p90x nutrition plan

p90x meal plan

Click above photo to download p90x diet plan pdf format ebook, to help you design your weight loss food plan.


P90X Nutrition Plan – Eating for power performance

p90x nutrition plan

Why the p90x nutrition plan looks different from other beachbody diet plans

As you may notice from the math on the following pages, p90x is not built around a daily “calorie deficit” for weight loss like the general Beachboy plans. It is important that you understand why, so you have the right training mentality with this program, with the right expectations.

Our calculations in the p90x nutrition plan are different from those in our other programs’ diet guides and in the diet and support center. Running a caloric deficit during P90X is risky. and Chances are it would lead to overtraining, decreased performance, or perhaps injury or illness. If someone used a 600-calorie deficit during p90x, they might see weight loss initially, but, over time, their performance would get worse and worse. With constant monitoring we could increase one’s calorie consumption as needed. but this is not practical within our client structure.

To exemplify this, the number one piece of advice we give on the message boards is to eat more. in the initial stages of our programs, most of our customers lose weight due to a combination of eating fewer calories, eating better calories, and increasing their workload. Over time, they stagnate-or “plateau” at the lower calorie intake because their bodies have changed and require more calorie. It is quite hard to convince them that they can eat more and not gain weight. However, it is extremely common to see our members- when on a plateau – add calories and begin seeing dramatic weight loss. We have clients actually need to double their calorie intake before this weight loss effect of increased calories reversed. Since p90x begins at the stage where a high percentage of our clients have hit a plateau, it is important that we give them enough fuel to recover from their workouts.

Where this can go wrong is that our guidelines are ballpark and can only be ballpark. There is no way to determine exactly how individual bodies work with one document. In a lab, we could do this – obviously, a limiting factor here. With that mind, we needed to come up with the best one solution that would fit the greatest number of people.

In my experience, Carrie Wiatt’s phased diet plan was the best way to do this. I knew we would run into problems with ultra fit people attempting the initial low-carb phase. However , the point is to attempt-the best way we could within our limitations-to teach you how to determine what works for your body. The easiest way that i have found is to limit carbohydrate intake until performance begins to suffer and then add them back in. Therefore, Phase 1 may last two months or two days (you need to determine this for yourself). But through the process, you will learn what carbohydrates actually do for your body and become more sensitive to why and when you should eat them. I have used this little “trick” with clients for years, and , especially with women, it is often the one thing that will get them off of a plateau.

The bottom line is that you need blood sugar to perform your best and this comes from eating carbohydrates. Low-carb diets can be okay for obese people in their transitioning state, but a well-fueled athletic body burns a lot of carbohydrates. This is the reason the P90X plan transitions they way it does. Real athletes do not eat “low carb” to perform and it is important to understand this.

P90X is not a fast-track weight loss solution like other programs. It is a unprecedented fitness solution designed to give you a stronger, healthier dob that will become leaner and perform better over time. It is not designed for weight loss per se. It is designed to increase human performance and improve overall body composition. Trust it.


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P90X Meal Plan with recipes you can download the pdf ebook to check.

insanity workout schedule

Click the Below photo to download insanity workout calender pdf

insanity workout schedule


Detailed Content of insanity workout schedule pdf

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Month one
 Fit Test  Plyometric Cardio Circuit  Cardio Power & Resistance  Cardio
Recovery
 Pure Cardio Plyometric
Cardio Circuit
 Off
Cardio Power & Resistance Pure Cardio Cardio Circuit Cardio Recovery Cardio Power & Resistance Pure Cardio & Cardio Abs Off
Fit Test Cardio Circuit Pure Cardio & Cardio Abs Cardio Recovery Cardio Power & Resistance Plyometric
Cardio Circuit
Off
Pure Cardio & Cardio Abs Cardio Power & Resistance Plyometric Cardio Circuit Cardio Recovery Pure Cardio & Cardio Abs Plyometric Cardio Circuit Off
Core Cardio and Balance Core Cardio and Balance Core Cardio and Balance Core Cardio and Balance Core Cardio and Balance Core Cardio and Balance Core Cardio and Balance
Month Two
Fit Test & Max Interval Circuit Max Interval Plyo Max Cardio Conditioning Max Recovery Max Interval Circuit Max Interval Plyo Off
Max Cardio Conditioning Max Interval Circuit Max Interval Plyo Max Recovery Max Cardio Conditioning & Cardio Abs Core Cardio and Balance Off
Fit Test & Max Interval Circuit Max Interval Plyo Max Cardio Conditioning & Cardio Abs Max Recovery Max Interval Circuit Core Cardio and Balance Off
 Max Interval Plyo  Max Cardio Conditioning & Cardio Abs  Max Interval Circuit  Core Cardio and Balance  Max Interval Plyo Max Cardio Conditioning & Cardio Abs  Fit Test

 

 

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What is insanity workout?

Insanity is a 60-day cardio-based total-body conditioning program. We believe it’s probably the most intense workout ever put on DVD.

INSANITY was created by fitness expert Shaun T, Based largely on years of study plus his collegiate track and field training. Keep up, and you’ll work past your Max with explosive cardio and plyometric drills and nonstop intervals of strength, power, and resistance moves. Plus you will do ab and core training techniques that will push your limits to produce amazing results in 60 days.

Month 1

Introduces you to INSANITY with 5 total-body cardio conditioning workouts. You will work out 6 days a week, about 30 to 40 minutes a day. Do what you can, and be smart. Many beginners told us that even the warm-up will feel like an intense workout until you get used to it. And then it’s starting over in …

Month 2

4 new workouts, about 45 minutes a day.

MAX intervals and MAX intensity for MAX results. Here’s where you will discover true fitness, when the body conquers the limits imposed by the mind.

Doing INSANITY is like conquering your own Mount Everest. It is not for everyone. But if you are willing to dig deep, you can take yourself to a level you never knew existed, a level your mind will tell you not to purse. It happens every time.

 


Why insanity works: MAX INTERVAL TRAINING

The method behind this madness is called “MAX Interval Training.” You may have heard of interval training. but this is different. Most interval workouts are moderate cardio-based exercises with short, high-intensity intervals. But in MAX Interval Training your moderate-intensity exercise, and your short period of rest. So you are working harder and longer and resting less. And when we say MAX, We Mean MAX. You are not just doing some intense aerobic intervals. Shaun alternates aerobic intervals with anaerobic intervals, all at your MAX, holding the spike and challenging your body and your resolve.

Your mind will think working out at this intensity is insanity. But when you conquer your mind, you discover what’s truly possible. And that is why it delivers INSANE results in just 60 days.

Interval workouts allow you to beat what’s known as the “stress adaptation response.” When you keep exercising at the same level of exertion, your body quickly gets used to the effort and stops improving. That is why many aerobics plans don not give you the weight loss and performance gains you want. But when you add in high-intensity exercise, during which your heart rate is raised to 80 percent or more of its maximum capacity, it forces your body to use fast-twitch muscle fibers not normally engaged in cardio exercise. These fast-twitch fibers continue burning extra fuel even during lower-intensity exercise.


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MAX interval training allows you to spend more time on these exercise peaks than you could if you tried to go all-out without rest periods. As a result, you will experience faster increases in fitness and more efficient burning of carbohydrates and fat.

hip hop abs calendar

hip hop abs calendarClick the above photo to download hip hop abs schedule pdf


Detailed Content of hip hop abs workout calendar pdf

Deluxe Schedule Month 1

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Fat Burning Cardio Fat Burning Cardio Ab Sculpt Fat Burning Cardio Fat Burning Cardio Ab Sculpt
Rest Ab Sculpt Fat Burning Cardio Fat Burning Cardio Ab Sculpt Fat Burning Cardio Fat Burning Cardio
Rest Fat Burning Cardio Total Body Burn Fat Burning Cardio Fat Burning Cardio Total Body Burn Hips,Buns,And Thighs
Rest Total Body Burn Fat Burning Cardio Fat Burning Cardio Total Body Burn Fat Burning Cardio Fat Burning Cardio

 


hip hop abs workout schedule Deluxe Month 2

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Level 2 Fat Burning Cardio Level 2 Ab Sculpt Total Body Burn Level 2 Fat Burning Cardio Level 2 Fat Burning Cardio Level 2 Ab Sculpt
Rest Level 2 Fat Burning Cardio Level 2 Ab Sculpt
Hips,Buns,And Thighs
Total Body Burn Level 2 Fat Burning Cardio Level 2 Ab Sculpt Total Body Burn
Rest Total Body Burn Level 2 Fat Burning Cardio Level 2 Ab Sculpt Total Body Burn Level 2 Fat Burning Cardio Level 2 Ab Sculpt
Hips,Buns,And Thighs
Rest Total Body Burn Level 2 Fat Burning Cardio Total Body Burn Level 2 Fat Burning Cardio Total Body Burn Level 2 Fat Burning Cardio

 

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weight loss article
Tricks That Will Help With Weight Loss

Weight loss is a difficult subject for a lot of people; losing weight isn’t as easy to do. The most important thing to know when it comes to losing weight is to learn what methods have proven successful for others.

If you discontinue the use of red meat in your diet you will lose weight.Red meat is loaded with fats and bad cholesterols. Rather than traditional red meats, substitute this with leaner items like fish and poultry.

A prefect way to shed weight is by going hiking. You can enjoy nature and you will burn a good amount of calories. The more rigorous the hike, the higher the calories that you’ll burn.

If you are eating out but are trying to watch your weight, pay close attention to your selection of dinner companions. Research has shown people eat less when they are eating with a woman. While the reasons are unexplained, consider who you’re going out with tonight.

This will provide you the motivation you need to keep going.

A trick many dieters recommend is to pop a few pounds is by sucking on ice when you feel like pigging out on junk food cravings hit. Sucking ice can help satisfy a desire to eat.

Keep plenty of healthy snacks in your house if you’re attempting to lose weight. Buy a large resealable container.Prepare your veggies, fill the bottom of the container with ice and a small amount of water and store the vegetables in the refrigerator. You can always have a healthy snack that is easy to grab and go!

Get a friend to be your exercise with. This can help make your exercise sessions to be much more like socialization than hard work. The two of you can offer encouragement and support for each other.

In considering nutrition, you should avoid following newly created fad diets. Diets that do not have the nutrition you need may hurt your health. The weight loss field is notorious for these type of diets that are popular for a small amount of time and tend to fade quickly. These diets usually fade because they don’t produce long-term results.

Talking weight loss is much easier than actually getting started on a plan. You won’t understand why it took you didn’t begin sooner!

Drink decaf coffee in the mornings.You can also get necessary energy boost to better your work performance.

There are quite a few diets out there today that fail to help you the best results. Join a gym or sign up for an exercise program of some kind. You can’t just diet; you need to exercise as well as diet. It will help you burn up more calories than you consume.

Learn how to properly read nutritional labels. Fat-free does not mean it is necessarily healthy. Be sure to read all of the label to understand what your food contains.

Calories that are not use won’t just suddenly disappear from our body as fat. So keep this in mind when you aren’t going to bed. Only consume food when you know you are going to get up and active for some time. This helps your calories so that you can get ingested.

As time goes on, you need to identify if your body needs food or if you are just satisfying a craving. You would be surprised at how much food you eat when you do not actually need it.

When you are trying to lose weight, it is not enough to just read weight loss tips; you need to actually put them into practice. You can only be successful if you use what you learn. Try to use everything you’ve learned and you will be losing weight in no time.