P90x back workout23.10.2020
You can also expect to sweat. A lot. Chest and Back — This superset workout builds strength and develops upper body shape by focusing on two highly effective, classic upper body exercises: pull-ups and push-ups. Shoulders and Arms — Consisting of a powerful combination of curling, pressing, and fly movements, this result-delivering workout will add sexy muscle and dramatically increase your strength. Legs and Back — This total body workout strengthens and conditions the leg muscles hamstrings, quads, calves, and gluteswhile incorporating effective pull-up exercises to build a powerful back.
Kenpo X — A high-intensity cardio workout that combines punching and kicking moves to increase flexibility, balance, endurance, and coordination.
Core Synergistics — Designed to maximize your results, this routine supports all of the other workouts by building a strong core.
Chest, Shoulders, and Triceps — Targeting both large and small muscles, this weight lifting workout will build your upper body with a healthy dose of flys, presses, and extensions. Back and Biceps — Using a variety of pull-ups and curls, this customizable workout routine can tone and tighten muscles or pack on gobs of muscle mass.
Cardio X — A low-impact, fat burning cardio workout that will burn calories and leave you feeling lean and mean. All Rights Reserved. Affiliate Program. Who is Tony Horton? What is Muscle Confusion?Tony says: Chest and back is push and pull to the extreme. If done correctly, this workout should leave you pumped, your muscles engorged with water, your body slick with sweat and knowing that some sweet, sweet soreness is coming your way the next morning.
The routine is simple: there are two sets, each composed of the same 12 chest and back exercises. The exercises themselves are classics. The back exercises range from wide grip and close grip pull-ups and chin-ups, with some bent over rows thrown in for good measure, while the chest exercises consist for the most part of a series of different push-ups.
This keeps this workout simple, clean, and focuses on blasting your muscles with basic techniques, not advanced tweaking. You have to do the Ab Ripper X after this workout. My suggestion? Do it first, get it out of the way, and make sure you do it!
The warm ups in P90X are for the most part identical in each workout, so you will quickly become familiar with this routine. They consist of starting off with high knees, jogging on the spot, jogging with wide knees, jogging with heels to your butt, jumping jacks, and then running lunges. These moves are not meant to be performed in an extreme way, but slow and steady. From there he moves into a stretching section, where you begin by rotating your head and stretching out your neck. What follows is a series of chest stretches, done slowly and powerfully, but I always opt to use the wall to stretch out my pecs.
A yoga stretch is thrown in to strech out your lats, and he finishes off with a series of arm rotations, arms extended out straight and simply spin in tight and then large circles.
From there you do some ballistic stretching like huggers and shakers, some backstroke arm spins, some reachers. Save a little strength for the next round. Standard Push-Ups: These need no explanation. Wide Front Pull-Ups: Palms facing away, shoulder width apart. Set a goal, and try to reach it. If this is too hard, set a chair before you and place a foot on it. The closer the chair, the easier the pull-up. Remember, chin has to clear the bar for it to count as a rep.
Military Push-Ups: Hands closer together than a standard push-up, right by your torso. Elbows should rub your sides as you go down and go back up. Reverse Grip Chin-Ups: Palms facing you, sufficiently close that if you extend your thumbs toward each other they touch.
Same as the previous pull-up, use the chair if necessary. Do some ballistic stretches for these 30 seconds. Keep good form, chest to the ground, back straight, hips locked. Close Grip Overhand Pull-Ups: Palms facing away, as close as the last pull-up so that if you extend your thumbs toward each other they just barely touch.When it comes to back workouts — most people guys at least want their back to look like the Himalayan mountain ranges, along with lats that look like wings…But hitting the gym might not be the best solution for the back you are looking for.
When you think about P90X back exercisesthe P90X infomercial automatically comes to mind and you envision aaaallll those pull-ups, lol.
And then you start thinking to yourself…. In addition to showing you ALL the P90X back exercisesI also want to provide you with some tips on how to get better at pull-ups. When I started P90X, I could only do one meesly pull-up kicking and grunting the whole way up and by the time I finished my first round of P90X, I could bust out no problem. But I was very specific in how I got to that point. So if you are looking to be able to do more pull-ups, watch the video at the bottom of this post to learn what I did to go from 1 to 15 in just 90 days.
Many of the moves in P90X are compound exercises, meaning that they target multiple muscle groups. I am going to highlight from each P90X workout, which moves target the back muscles specifically. Now you can get one from Walmart, but you really do get what you pay for with these things. I have had mine for over 6 years now and it has gone through some serious abuse, but its as sturdy and reliable as it was the day I bought it!
So dont skimp on this piece of equipment here. Here is a video that I shot a while back highlighting exactly what I did to get better at pull-ups. Sign in. Post comment. Newest Oldest. Connect with Coach Todd. Designed by Elegant Themes Powered by Wordpress.Beachbody's P90X home workout program consists of several workout videos that target different parts of your body.
You'll do standard pushups and wide fly pushups as well as military pushups which are performed with your elbows tight to your sides. The pullups are performed with a variety of grips including reverse, wide front and closed overhand grips.
Besides pushups and pullups the routine includes a few weight exercises; these exercises include heavy pants, lawnmowers and back flys -- all of which work your back muscles. For the pushups you can use optional pushup bars. The pullups call for a pullup bar but you can use resistance bands secured to a door frame to perform pullup exercises instead.
You'll also need dumbbells or resistance bands for the weight exercises and you'll need either a weight bench or a chair to perform back flys. This workout opens up with a basic warmup and stretch routine to get your body ready. Then you'll do six rounds of exercises. Each round features four exercises: two back exercises and two chest exercises. You always alternate between chest and back exercises. Between each round you'll have a short break to grab a drink of water. At the end of all six rounds you'll do a quick cool down and stretch to end the workout.
Before attempting P90X you should be able to complete Beachbody's P90X fit test which tests your abilities in various exercises performed in the program.
Equipment List for P90X (Everything you need to start right now)
But before even attempting the fit test, consult your doctor. Your doctor can tell you if you're prepared for P90X and if it's the right choice for your fitness goals. By Dani Arbuckle. Gym Routine to Lose Weight in 8 Weeks. The Flow This workout opens up with a basic warmup and stretch routine to get your body ready. Photo Credits. Most Popular.P90X is best known as a home workout program. While many people appreciate the convenience of working out at home, you may prefer hitting the gym.
If the dumbbell rack and weight bench are located near the pullup bar then you're in luck. If not, you'll need to move your dumbbells and the weight bench near the pullup bar so you can quickly transition from one exercise to another.
You'll also need some open space to perform pushups during this routine. If you aren't able to position all the equipment close together, then you'll need to perform different exercises in different areas of the gym. For instance, you might need to walk from the pullup bar to another area where there is space to perform pushups.
Move quickly between stations, as in a circuit training workout, to keep your heart rate elevated.
P90X Workout Sheets
This will keep your muscles warmed up from one exercise to another. In a gym, this isn't particularly convenient. Instead, you can use the P90X app which is available for iOS devices. Alternatively, if you're already familiar with the workout you can simply use the P90X worksheets to queue your workout.
Working out in the gym isn't the same as working out at home, because you can't monopolize multiple pieces of equipment. If possible, go to the gym during non-peak hours so you won't need to compete with others for the equipment that you need. If someone else is using a piece of equipment that you need you'll need to wait your turn. You need to be flexible with your workout and willing to change the order of your exercises to accommodate the needs of others.
By Dani Arbuckle. Alternative Setup If you aren't able to position all the equipment close together, then you'll need to perform different exercises in different areas of the gym. Gym Considerations Working out in the gym isn't the same as working out at home, because you can't monopolize multiple pieces of equipment. Photo Credits. Most Popular.Our calorie calculator uses average metabolic rates per intensity, for each of the 12 different P90X workout routines.
The most accurate way to calculate your calorie burn outside of laboratory conditions is to use a heart rate monitor, these too base their formulas on average metabolic rates but also plug in a constantly changing factor of your heart rate. Simply select your P90X workout program, enter your weight, the duration of your P90X workout and finally the intensity of your workout to get your estimate of P90X calories burned.
Skip to content P90X Calories Burned. P90X has taken the world by storm. How do we calculate calories burned during P90X? P90X Calories Burned Calculator Simply select your P90X workout program, enter your weight, the duration of your P90X workout and finally the intensity of your workout to get your estimate of P90X calories burned.
To select the appropriate P90X workout intensity use this simple guide to help approximate the impact on your heart rate: Low : You could sing during your workout Mid : You could talk during your workout High : You are out of breath and could not talk during your workout.
Workout Mins. Calories Burned: 0.I help take all the guesswork out of home exercise. Set up your home workout routine the right way from day one! Girls, you can and should do this workout, too. And the results are worth it.
Ladies, are you worried about bulking up? As an Amazon associate I earn from qualifying purchases. Some of the following are affiliate links. You can get more information about that here. Instructor -Tony Horton. You may want to go heavier or lighter. HRM calories. My rating — A.
If you have dumbbells use those instead. Remember, quality is more important than quantity with weight work. I sweat like an animal during cardio but very little when I do resistance training.
There are 24 exercises in this workout that focus on either biceps or back muscles. In this review I share with you the dumbbells and number of reps I do for each exercise.
You can print this summary out to use as reference. Variety is what keeps this routine interesting. The warm-up is about 2 minutes of aerobic moves and then 6 minutes of stretching.
P90X Chest & Back Workout Converted to a Gym
This is a nice stretch segment I always forget about my neck. The girl on the video is using a chair for an assist.
The exercise is a smooth motion. Everybody does 21 reps. I keep my 12 lb. You do half the pull-ups with your hands forward and half with an underhand grip. I can only do about 8. I try to use minimal assist of course.P90X Chest \u0026 Back Part 1
I do about 12 per side with a 20 lb. I go down to a 10 lb. I always forget how bad I am at pull-ups until I do this program. I can only do about 4 of these. I put my feet side by side for this exercise instead of staggered.
Keep your back flat and try not to bounce.