p90x fitness .. by ramona rey

2 P90Xthere is N0 ptateau.seeFieure I , A d a p t i o na n d M a s t e r yp h a s e 2 R e c o v e r yp h a s e *

4-Recoveryphase' s - A d a p t i o na n d M a s t e r yp h a s e

3 - A d a p t i o na n d M a s t e r yp h e s e

6 - R e c o v e r py h a s e *

'Attows muscGsto recoverto peak strenglh,so yo! re readytor the iite.sity of lhe next adaplivePhasâ&#x201A;Ź

W i t h P 9 0 Xy o u w i t t : -Use resistance f o r m u s c t et o n e a n d g r o w t h ' * -Execute isometricand dynamicbodyweightexercisesfor strength and power and Pitatesmovesfor coordination, -Perform yoga,martiatarts, gymnastics, b a t a n c ef.L e x i b i t i t yc ,o r es t a b i t i z a t i o na,n d c a r d i o v a s c u Leafrfi c i e n c y - B u r n f a t a n d e x p o s ey o u r 6 - p a c k

g o v e m e n t sP, 9 0 Xf o r c e s By presenting s o m a n yc o m p l e xa n d c h a l t e n g i n m you to continuatLy adapt,ensuringnew musctegrowthand strength9ains.

6qolr'iTH

P L A T E A UP L A T E A UP L A T E A UP L A T E A UP L A T E A UP L A T E A UP L A ] E A UP L A T E A UP L A T E A UP L A I E A UP L A T E A UP L A T E A U

i ";':

GROWTH

E E il t E

RECOVEFY

CROWTH

il fl

A DA PTIVE

RECOVERY

+ E4

CROWTH

A DA PT]VE

E il

BECOVERY

c I o!1/TH ADAPTIVE

ACCELERATE PT] R O G R E S S * * W h e nw e s a yg r o w t h ,w e a r e N 0 T t a t k i n ga b o u tb u ( k .W e r e t a t k i n ga b o u ts t a m a n a n d s t r e n g t h . However,afyour top priority is to add some size to your physique,you can certaintyachievethat with P90Xas weLl.

-{.

- B I C E P ST h e b i c e pc o m p r i s e s4 0 %o f t h e u p p e ra r m T h e m a i nf u n c t i o no f t h e b i c e p i 9 t o m o v e t h e f o r e a r m t o w a r d st h e s h o u t d e rl e L b o wf t e x i o n l T h e s e c o n d a r y f u n c t i o no t t h e b i c e pi s t o r o t a t et h e w r i s t ARMS T h e t r i c e p sm u s c t ei s c o m p r i s e do f t h r e es e p a r a t eh e a d s T o g e t h e trh e y -TRICEPS m a k e u p 6 0 % o f t h e u P P e r - a r mm u s c t em a s s .T h e m a i n f u n c t i o no f t h e t r i c e p si 5 to straightenthe arm and bring it down toward the body.

- L A T S { t a t i s s i m u sd o r s i l a r e t h e t a r g e m u s c t e so n e i t h e r s i d e o f ; h e b a c k T h e i r p r i m a r y f u n c t i o ni 5 t o p u t t t h e a r m d o w n t o w a r d st h e p e t v i s W h e n t h e a r m i s s t a b t e ,t h e l a t s a c t t o t i f t t h e b o d y u p t o w a r d st h e s h o u t d e r sT h e L a t sa t s o h e t p s t a b i t i z et h e t o r s o d u r a n gm a n y p r e s s l n gm o v e m e n t s . _BACK - T R A P Sl t r a p e z i u s a l r e l o n g , t r a p e z o i d - s h a P emdu s c t e st h a t r u n d o w n t h e u p p e r , u t t i n gt h e s h o u t d e r p o r t i o no f t h e s p i n e .E r i n g i n gt h e s h o u t d e rb t a d e st o g e t h e r p btadesdown,and shruggingthe shoutdersup are the main functionsof thesemuscles

- P E C S l p e c t o r a t sT) h e s em u s c t e sa t t a c hn e a r t h e s h o u t d e rj o i n t a n d o r i g i n a t eo n i n t h e c e n t e ro f t h e c h e s t .T h e f i b e r so f t h e s em u s c l e sr u n a c r o s s the breastbone CHEST

t h e e n t i r ec h e s t r e g i o n .T h e p e c ss e r v et o b r i n g t h e a r m a c r o s st h e c h e s ta n d t o m o v ei t f o r w a r di n t h e s h o u t d e rs o c k e t .

I I I I I I I I I I T I

t t I

- -<0

- C A L V E ST h e c a L fm u s c t eo r i g i n a t e sb e h i n dt h e k n e e a n d a t t a c h e st o t h e h e e tw i t h t h e A c h i t l e st e n d o n .l t s p r i m a r yf u n c t i o ni s t o r a i s et h e h e e Lo f f t h e g r o u n d . - G L U T E SI g t u t e u sm a x i m u s lT h e s em u s c l e so r i g i n a t ea t o n gt h e p e L v i cb o n e a n d a t t a c ht o t h e b a c k o f t h e u p p e rt e 9 . E x t e n d i n g t h e h i p i s t h e i r p r i m a r yf u n c t i o n . LEGS_ - H A M S T R I N GTSh e s em u s c t e so r i g i n a t ej u s t u n d e r n e a t ht h e g t u t e s .T h e i r p r i m a r y

F l

functionis to bring the heet towardsthe buttocksand to movethe [e9 to the rear. - o U A D S l q u a d r i c e p sLl o c a t e do n t h e a n t e r i o ro f t h e t h i 9 h , t h e m a i h f u n c t i o no f l u s c L eiss t o s u p p o r t h e u p p e rb o d yd u r i n ga s q u a t t i n gm o v e m e n t . t h e s ep o w e r f u m

-DELTS ldettoidsl Composedof three musctes lanterior, taterat, and posterior h e a d s l ,t h e d e t t s p r o v i d et o t a t m o b i t i t yt o t h e s h o u l d e rj o i n t i n a t t d i r e c t i o n s . These musctesptay a vitat rote in the majority of upper-bodyexercises,including

SHOULDERS,

c h e s ta n d s h o u t d e rp r e s s e sT. h e m a i n f u n c t i o no f t h e d e ( t o i di s t o m o v et h e a r m away from the body.

A B S l a b d o m i n am t u s c t e s lT h i s m u s c l eg r o u pc o n s i s t so f : T h e r e c t u sa b d o m i n u sl t h e v i s i b L ep o r t i o no f t h e a b s l ,w h i c h b r i n g st h e r i b c a g et o w a r dt h e p e t v i s . - T h e o b t i q u e sl m ! s c t e sa t t h e w a i s t ) w , h i c hr o t a t et h e t o r s oa n d s t a b i t i z e theabdomen. - T h e t r a n s v e r s ea b d o m i n u sl m u s c t e t h a t s u p p o r t st h e s p i n e l , w h i c h s t abi L a z etsh e t or so .

STOMACH

T--------t||: -r--llll

Illf

l N\\\z// I Aa/-?z\-\

P 9 O XP R E P things to do b e l o r e y o u s t a r t t h e p t o g t a m srepr_Watchthe Howto B ng ltrtideo. slep2-Recordyour measurementsand take 'before photos,

! I

steP3-Takethe Fit Test-are you ready for P90X? sieP 4 - G e ty o u r k i t c h e ni n o r d e r { s e et h e P 9 0 XN u t r i t i o nP t a n l . s t e p5 - G ot o t h e B e a c h b o d M y e s s a g eB o a r d sf o r s u p p o r t .

T Use Beachbodys body fat tester to record your current body fat measurements. To get the most accurate readings,

..BEFORE" .AFTER'' AND B O D YMEASU REMENTS

fottow the directions on the package.

ge sure to record your measurementdata in the spacesprovidedbelow.

B o D YF A T% P r i o rt o D a Y1 W E I G H T P . i o r t o D a y' !

Atter Day 90

After oay90

C H E S T P r i o r t o D a y' 1

W A I S T P r i o r t o D a y1

H I P S P r i o r t o D a y1

R I G H TT H I G H P r i o rt o D a y1 L E F T T H I c H P r i o rt o D a y ' l

R I G H TA R M P r i o rt o o a y1 L E F T A R M P r i o r t o D a y1

l p t e a s ei n d i c a t ei l w e . r j n q a n y c l o t h e s l

After Day 90

Atter Day90 After Day 90 _

After Day 90

After Day90 After Day90

l m e a s u r e da t m i d p o i n t l

l m e a s u r e dm .i idpointl " Ittexed, measured at peakol bicepl ''

I t l e x e d ,m e a s u r e da t p e a k o f b i c e p l

The more you show, the more you'tt know. Wear a swimsuit, underwear, or something comparabte50 you can see where you need the work, and where you're making progress. Don't be afraid to show

"BEF0RE" AND "AFTER" PH0T0S

s o m es k i n .r h e s ep h o t o sa r e s r e a t

motivators.Be sure to take your first geriesof photosprior to day 1, fottowing thesesimpteguidetines, ----------------

Usea plain backgroundif possibte. ' Takea few front shotslhandson hips,"bicepsttex muscteposel,a tew sideshots

lhandsat sidesl,anda few backshotslhandson hips, bicepsftex" muscleposel. V Dont suckit in or pushit oul, Youwanta true rettectionof yourbody'sappearance. Thisis not just a "before'photo,it's a goodbyephoto.The P90Xtrain is aboutto teave the station,andthat bodyis goin9to teavesometuggagebehind. WhooWhooo!" 'g Repeatthis processalter Phase1, after Phase2, andafter Phase3 to chartyour visuatprogress. V

Ptaceyour photosin the pagesprovidedat the endot this book.

Beforestartlng an extremefitness program tike PtoX, it's important to know where you stand and if your Providing an honestassessment ot yourabilitiesandyour mindsetwitt currentfitnesslevells adequate, atlow you to take advantageof your strengthsand overcomeyour weaknesses.

TAKE

we ask that you havecomptetedthe equivatentof Power90'or Stim In 6' beforeyou begin.But iiyou're unfamitiarwith these programs,we've set some guidetinesfor you lo lollow. lf you can't TH E FIT TEST do what ts t'tstedbetow,you'1 see beler resuttsby doing anoiherexerciseprogram beforeyou take on P90X.So if you can't finish the Fit Test,do Power90, You'tl,get great results, and .

important note

then be ableto comebackandcrushP90x. performatt the The P90XFit test takes approximatety40 minutesto complete,Besu.e to consecutivety exercisesin the order they appear,Keepup with the timing,and make a note if you do anything differently;you will repoatthis Flt Testwhen you compteteP90X,so lt ls vltat that you ar6 able to do it you've lhe sameway, in the same ordâ&#x201A;Źr.Th.t way you'tl,get a true indicationof the improvements made,Payattention,and be honestwith yourse[f.

WHATYOUWILL NEED TOTAKETHE FIT TEST -Heart rate monitor -Body fat tester or ca[iper -Taoe measure -Scate -Partner to help record data (optlonatl

-Chln-up bar lsecurety in3tettedl -Tlmer lstopwetch or wstchwlthsecond handl -ToweI -Water -Your "Bringlt- gameface

;

F F

F P P F F

start with the heart

date

Y o ul L w a n t t o m o n i t o r y o u r m o r n i n g r e s t i n g h e a r t r a t e t h r o u g h o u t h i s p r o g r a m .T h i s i s a g o o di n d i c a t o ro f y o u r o v e r a t [ cardiovascutarfitness. Take your resting heart r a t e a s s o o n a s y o u w a k e u p I B E F 0 R EG E T T I N G

TAKE

THE

FIT

TEST

0 U T 0 F B E D ) .o v e r t h e c o u r s eo f t h e p r o g r a m ,y o u r r e s t i n gh e a r t rate should drop. lf it goes up a few days in a row, you are either o v e r t r a i n i n go r g e t t i n gs i c k .

P t F

t It I

Put on your heart rate monitor. Be sure it is secure and working correctly before beginning.Try to be as retaxed as possibte when

H O WT O T A K EY O U RR E S T I N GH E A R TR A T E

t t

taking

this

r e a d i n g .R e m a i n c a t m a n d q u i e t

for 2 minutes, then record your resting heart rate below. lf you don t have a heart rate monitor, take your putse from either your neck.orwrist, and count the beats for 30 seconds.Mul.tiptyby two to get your resting heart rate.

Heart rate Prior to DAY

\ H e a rrta t eA f t e rD A Y 9 0 That was the easy part... most tikety you passedthat.

Now take about 10 minutes to warm up. Start by m a r c h i n gi n p t a c e ,t h e n d o a n y l o w - i m p a c tm o v e m e n t s y o u t i k e l j u m p i n gj a c k s , L i g h jt o g i n p t a c e ,e t c . l u n t i t y o u buitd up a tight sweat, then stretch out tightty.You never want to work "to faiture" when you re cotd and tight. The w a r m - u po n P o w e r9 0 ' C a r d i o3 - 4 t h r o u g hy o g ai s a g o o d way to get you ready.

G r a s py o u r c h i n - u pb a r u s i n g w i d e g r i p l p a t m sf a c i n gf o r w a r d ,a w a y f r o m maximum numbet of pull-ups to failure

b o d y ,t w o f i s t sw i d e r t h a n s h o u t d e r s lF. r o m a h a n g i n gp o s i t i o np, u t t b o d yu p s m o o t h t yu n t i t c h i n c t e a r s t h e b a r . L o w e r b o d y b a c k d o w n ,

1 PULL-UPS

being sure to straighten the arms, and repeat without

b o u n c i n gu p . D o nt b e d i s c o u r a g e idf y o u a r e n o t a b t et o d o v e r y m a n y .

R e c o r dt h e n u m b e ro f p u t l - u p sy o u c a n d o h e r e .

.. eriorto DAY 1 . . A f t e rD A Y 9 0 l l f y o u r e o n t ya b t et o d o 1 / 1 , 1 / 2 ,o r 3 / / . o f a p u t t - u p ,9 o a h e a da n d r e c o r di t . l

P90XMinimum_ Shoul.dbe abte to do at teast 3 if mate, 1 if femate.However,many peoptewon t be abte to do any puLt-upswhen starting P90X. Youtt get more out of the p r o g r a mi f y o u c a n d o p u l [ - u p s b , u t y o u c a n s u b s t i t u t eb y u s i n gt h e B - L l N E 5 ' R e s i s t a n cB e a n d sw i t h t h e d o o r a t t a c h m e n t .

R e s t 1 m i n u t eb e f o r eo o i n oo n t o t h e n e x t e x e r c i s e .

Standsidewayswith shoulder againstwatI and raise arm straight overhead

2 V E R T I C A LL E A P

againstthe watt. Recordthat height here. jump height with step

.. eriorto DAY 1

ArterDAY 90 T h e nt o w e ra r m , t a k e J U S T0 N E S T E Pb a c ka n d p r o c e e dt o j u m p s t r a i g h t up. trying to touch highest point on watt lno gathering up a head of s t e a mp r i o r t o y o u r j u m p - t h i n k " j u m p b a l . tl . R e c o r dt h a t h e i g h th e r e .

P r i o tro D A Y 1

.. AfterDAY 90 Subtract the first measureftent froft the Secono, and record your verticaI leap inches here.

.. Priorto DAY 1 . . A f t e rD A Y 9 0

P90XMinimum_ Shou[dhavea verticatteapof at teast 5 i n c h e si f m a t e . 3i n c h e si f f e m a t e . R e s t4 m i n u t e sb e f o r eg o i n go n t o t h e n e x te r e r c i s e .

t I ,

I I T

P u t d o w n s o m e t h i n gs o f t ,a b o u t2 o r 3 i n c h e sh i g h ( p i t t o wo r c u s h i o n lt' o m a k e contacw t i t h c h e s to n e a c hr e p . B e s u r e t o k e e pb o d y s t r a i g h tw i t h h a n d sa t n o r m a t p u s h - u pw i d t h .

3_PUSH-UPS m a x i m u m n um b e r o f

R e c o r dn u m b e ro f p u s h - u p sp e r f o r m e dt o f a i t u r eh e r e .

push-uPs to failure

P r i o tro D A Y 1

rrter DAY 9 0 P 9 0 XM i n i m u m -S h o u t db e a b t e t o d o a t l e a s t 1 5 i f m a L e ,3 i f f e m a t e l o r 1 5 p u s h - u P so f f Y o u rk n e e s l .

R e s t4 m i n u t e sb e f o r eg o i n go n t o t h e n e x t e x e r c i s e .

t I

t I I I I I

You witt need a ruler or tape measure for this test. Sit on fLoorwith legs extended directtyin front of you. Bend forward at waist and extend arms over tegs

4 T O ET O U C H

towards toes. Oon't bend knees See how ctose you can get fingertips to toes. lf not abte to reach, measure the distance from fingertips to toes lf abte to

flexibil ity test

extend fingers beyond toes, measure how much turther fingers reach beyondtoes D o n o t s t r a i no r f o r c et h i s R e c o r dd i s t a n c ei n i n c h e so f f i n g e r st o t o e s h e r e .

P r i o tro D A Y 1

nter DAY 90 Use a "- it not abte to reach toes le.g., -3 inchesJor a " + " i f r e a c h i n gb e y o n dt o e s [ e . g . ,+ 3 i n c h e s l . P 9 0 XM i n i m u m -S h o u t d b e a b t e t o r e a c h a t t e a s t 6 i n c h e sf r o m Y o u rt o e s ,o r a - 6 .

What does "to failurc" meanT lJsually'tn exercise it's your mind that stopsyou frcm progrcssing Physicalty"to failurc" is when your body stops you by not being able to go any further

TO FAILURE? it's in your mind

without causing iniurY.

5_WALL i s o la t i n g q u a d / l e g s t t e n g t h

p o s i t i o nl q u a d s P t a c e b a c k f t a t a q a i n s tw a t t a n d L o w e ry o u r b o d y i n t o a s e a t e dc h a i r 9 p a r a t t e t o t h e f t o o r .f e e t d i r e c t t yb e t o wk n e e s it h i n k 0 - d e g r e ea n g t e SOUAT h e r e l .S t a r t t i m e r a s s o o n a s y o u g e t i n t o t h e c h a i r p o s i t i o n B r e a t h e throughthediscomfortandhanginthereuntiIyoucan.tholdyoursetfupanytongerlto " s c o o t w i t h s h o u t d e r sY o uc a n s t i d ed o w n f a i t u r e l .B e s u r e N O Tt o P t a c eh a n d so n w a t [ o r s l o w t ya s y o u g e t t i r e d ,b u t o n c ey o u r b u t t t o u c h e st h e t t o o r ,t i m e s u p R e c o r de x a c tt i m e a b t et o h o l d w a t [ s q u a th e r e '

minutes

A t t e rD A Y 9 0

minutes

s e c on d g

seconds

P 9 0 XM i n i m u m -S h o u L db e a b t et o h o t dw a l l s q u a t f o r a t l e a s t1 m a n u t e R e s t4 m i n u t e sb e f o r eg o i n go h t o t h e n e x t e x e r c i s e '

front-facing cu rls

more Choiceof weight i5 important for this exercise A heavier weight will be y o u r r e s u t tson y o u d e t e r m i n e e l t e c t i v ei n h e t p i n g d a y 9 0 - t h i n k o f t h e w e i g h ta t w h i c hy o u w i t t m a x o u t

6 B I C E PC U R L S

s h o u l du s e a a t 1 O - ' t 5r e p s .M e n s h o u t du s e a m i n i m u mo f 2 0 t b s a n d w o m e n m i n i m u mo f I l b s .

IF I

lulty Extend arms straight down in front of body Be sure that arms are perform as time' extended between each curt. Usjng both arms at the same tonger m a n y c u r t s a s y o u c a n u n t i t f a i t u r e .D o n t r o c k o r c h e a t ,a n d n o b r e a k s

than 1 secondbetween reps.

Recordnumber of curls comptetedan weight used here'

rF numDer

P 9 0 XM i n i m u m -S h o u t db e a b t et o d o a t t e a s t1 Oc u r t sw i t h 2 0 l b s i f m a t e ' at teast 10 curts with 8 tbs. if femate' R e s t3 m i n u t e sb e t o r eg o i n go n t o t h e n e x t e x e r c i s e '

e e il

IP I ! I

t t ! T

t t I I

S t a r t i n gp o s i t i o n :S e a t e dw i t h h a n d so n t h e f t o o r a t y o u r s i d e s .k n e e s b e n t w i t h f e e t o n

7_ | N & O U T S

t h e f t o o r .R a i s ef e e t o f f t h e g r o u n da n d b r i n g k n e e s i n t o w a r d sy o u r c h e s t . t h e a b t es t

S t r a i g h t e nl e g s b a c ko u t a n d r e p e a tm o v e m e n w t i t h o u tt o u c h i n gf l o o r . R e c o r dn u m b e ro f i n & o u t s p e r f o r m e dh e r e .

.. Priorto DAY 1 A r t e rD A Y 9 0

P 9 0 XM i n i m u m _S h o u t db e a b t et o d o a t t e a s t2 5 -

R e s t4 m i n u t e sb e f o r e9 o i n 9o n t o t h e n e x t e x e r c i s e .

P e r f o r mj u m p i n gj a c k s n o n s t o pf o r 2 m i n u t e sa t a q u i c k a n d s t e a d yp a c e . , o a s f a s t a s y o u c a n t o m a x i m i z ey o u r h e a r t D u r i n gt h e f i n a l 3 0 s e c o n d s g rate. When you finish, be preparedto

8 H E A R TR A T EM A X I M I Z E R

measure your heart rate over a span

o f 4 m i n u t e s .S h o u t db e a b t et o f i n i s ht h e t e s t s t a n d i n qa n d a b l e t o b r e a t h e

Recordheart rate immediatetyatter jumping jacks here.

P r i o tr o D A Y 1

ntterDAY 9 0

Heartrate alter'l-minuterest P r i o rt o D A Y 1

nter DAY 90 Heart rate after 2-minute rest

.. eriorto DAY 1

.. nrterDAY 90 Hea

rate after 3-minute rest

Priorto DAY 1

. atterDAY 90 Heartrate after 4-minuterest Priorto DAY 1

.. rtter DAY 90

Good news... l f y o u c a n t i n i s h t h e 2 m i n u t e so f j u m p i n gj a c k s , you are ready for P90X!

E N O U G HL E A R N I N G . Just remember,when you're finished turning your body into that of a perfect physicat specrmen,there are a few important things you sti . need to do. The lirst of which is to take your...

'After"

T I M E T O S T A R Tx ' t NG! Photos:Withyourawesome, jaw-dropping hew physique, you,ttprobably want

to giveit the maximumexposureit deserves. So asidetrom attachingyour photosto the pagesat the endof this book,we atsosuggestthatyoupostthemon the geachbody Message Boards.Anyothertypeof setf-promotion, suchas a fult_page photograph in yourtocatnewspaper, is up to you. 'After"

EodyMeasurements: Onceyou'redonewith the camera,it s time to get back out the tape measureand take those after, body measurements. Recorda . the dramaticresuLtsin the 'After Day90 blanksat the beginningof this section. FinatFitTest:Tomostaccuratety determine the progressmadein yourstrength,power. coordination, ftexibitity, andcardioendurance, be sureto performthis test underthe sameconditions andtimel,ine as the Fit Testyoutookpriorto day1. Recordyour.After Day90" resuttsin the btanksprovided in this section. see you in 90 days

lf P90Xhasenabledyouto overcomepersonalobstaclesto transformyour body,mind,

SUBMIT Y0UR SUCCESS ST0RY

andspirit for the better,youcouldbe teaturedas

ournextBeachbody success srory. we rovero

rewardour customersfor sharingtheir storieswith us, and often hightighttheir remarkabletransformationsthrough our TV shqws, special events,and media promo ons. Hereare a few itemsto submitto be considered as a Success Story: - "Before"and"atte." Dhotos. _A truthfut,open,written accountof your p90Xexperience. What,syour story? How has this program changedyour tife? Are you a new person mentally,physical,l,y, or both? What does your famlty think of your success? Whatis the biggestcomplimentsomeonehasgivenyoulately? _A 6hort homevldeo of yo\uweighingIn at the start and flnish of your program,wlth a ghort na.rative about how you feLt at the start of your experience andat the end,loptional,l Submit your story and photos via e-mait to: Successsto es@beachbody,com - 0r sendthemwith optionalvideoto: Beachbody.com Succe5s Stories 8383WitshireBtvd.,Suite1050 BeverLy Hltl.s,CA90211

For a more com plete dascription of how to be recognized as a Beachbody Success Story, go to Beach body,com an d cl ick on the Success Stories link-

The tottowingsection containsa comPleteand detaitedtisting of at[ the workouts in this program. You do not have to read this section to perform any of the P90Xroutines.Youwitt, however,be asked to record importanl data lrep counts and weight amountsl on worksheets

W O R K O UG TU I D E

that aoDearat the end of each P90x resistanceworko!t. You'[tfind that recordingthis information is easy and extremetyhelplut towards charting your titness progress. The detaitedworkout tistings can atso prove usefut shoutd you need additionatinformation about any of the workouts or individuatexercises.And when you don t have accessto a video ptayer, you can pertorm the appropriate P90X workout straight lrom this book. Conside. this sectionjust another useful tool.to hetp you maximizeyour resutts.

This depends totally on you and you individual goals. P90X is vetsatile lt witl improve the overall condition of anyone, but you can choose to tailor this program to gain mass, lean

H O WM A N Y R E P SS H O U L DI D O ?

out, or maximize Your strength.

It's all a matter of setting you tarcet number of reps, which will determine how much weight you use. Herc's a quick rundown on what it means to 'fail" at a given number of rcps. (Simply stopping at your target number is not what we mean. Choosing a weight so that you rcach muscle failure at the right number of reps is what you're after')

8-1 0 nEps= muscle size or hypertrophy- ln this range you'll get maximum muscle grcwth.

For those trying

achieve maximal size, this is your target area for every

set in each

workout.

1 2 + n e p s= muscular endurance-Some

muscle growth will occur, but the

volume of rcpetitions makes it selfJimiting. You can build lean, strong

muscles, but

you'll never maxlmize your body's potential for size and strcngth in this realm.

------\{8

P90X is a prcgram that has prcpared you lor a life filted with possibilities. The completion of this program has provided you with the tools to take on almost anything. The intensity and variety of P90X has also given you

LIFE AFTER P9OX

the strength, balance, flexibility, coordination, and cardiovascular

endurance to improve upon any and all athletic activity. As a P90X graduate you are motivated, confident, self-assured, and rcady to attack any fear you might have had p or to stafting this ptogram. The continuum of P90X is to explorc the possibilities. The person you see standing in the miftor today is not the same person you saw on day 1. The percon you arc now is capable of so much morc than the percon who was just starting pgOX. you decided, committed, and succeeded with P90X, so it is only natural to be curious about what else you can do and accomplish.

The truth about P90X is that there is no end. This progrcm is an ongoing approach to staying in awesome shape. That doesn't mean you must continue to hammer out P90X workouts six days a week. lt means that thrs is a fitness progrcm that can be used for the rcst of your life. lt is a progrcm that grcws with you as you continue to explore and improve physically and mentally. lt can be integrated into, combined with, and used to enhance everything else you're doing to stay in shape and enjoy your life. Your choice to embark upon the P90X joumey will have benefits that last a lifetime, Now it's time for your new jouney to begin. Congrctulations on a job well done. Dont stop!

-TONYHORTON

PIIO|O! > TAKE'BEFOAE-

1 D r E ri n

J DrErTr

,s ntr )il,s

E|'-lFlie

3 6 D E nr r r l

I tlsg

F'-'AsE 3

,,t,

t ,,|:

I o Eil

oGi Yrtr

,,I

PHASE \CtASslc

IR{d

rwmrl

__-\pluBLEs rR€rov.ry w..kl

__\L:A

rR.rcrerywekl

PHA=e 2 -

CtASslclRe.ov.rywe.kl

\ oouBLEslRe.overyweakl

_LEAx lReov€ryweeki

=t-{AsE

3 '").q

lR4d*yW4kl icLASsrC

-\p!UBLES

lR€.oreryw€.kl

\LErl{

lR€orerywRrl

WEEX2

-gtiqEtt

WEEK

-grsiEll

fi]!f,EETaItrJI