The core of the workout P90X make up frequent classes in 60-90 minutes... The program is designed for several months and consists of courses of various types. According to the creators of the system - given workout suitable for everyone: those who seek to lose weight and those who seek to build muscle mass.
The secret and peculiarity of training, according to the creators, is in a large number of different approaches to training, which replace each other over time. Thus, the body does not get used to the stress and is forced to constantly respond to new challenges. The total workout lasts 90 days.
Despite the fact that the P90X has a fairly large number of fans around the world - so far not a single serious study has been published that would confirm the effectiveness of this system. But finally the situation has changed. Such a study was recently carried out in America, in University of Wisconsin, La Crosse headed by John Porcari(John Porcari).
In the course of the study, the subjects, who were pre-selected and checked for health reasons, were engaged in this system for 7 weeks... Before the start of the study, the subjects trained according to the usual scheme, in the end, the results that people received during their regular training were compared with the results that were obtained thanks to the P90X, this is what happened:
- Men have increased their calorie burn with 441 to 699 calories in one workout;
- Women have increased their calorie burn with 302 to 544 calories in one workout;
- The man's pulse rate (heart rate) increased from 67 to 83%(HRmax);
- The pulse rate (heart rate) in women increased from 65 to 88%(HRmax);
What does this data tell us? Based on these results, the researchers concluded that the P90X training system is one of the most effective for those seeking to lose excess weight. In other words, if you regularly train according to this system and follow a diet, then you will definitely get the result.
Of course, as we noted above, there is nothing supernatural in this workout, except for frequent exercises and frequent changes in exercises. You can include data yourself in your regular workout. key points... It's no secret that if you train for a long time according to the same training plan, then, of course, the muscles quickly adapt to the loads and the result will disappear. The heart of the P90X is that exercise changes happen so quickly that the body simply doesn't have time to even think about adapting. This is a big plus of this system, but it is not a secret for those people who have been practicing in the gym for several days.
In addition, frequent change of exercises and the order of their execution not only avoids muscle adaptation, but also keeps you from getting bored during training. If you suddenly think that you are no longer enthusiastic about classes, then maybe it's time for you to change something in them?
If among our members there are those who train or have trained on the P90X, then we are happy to read your thoughts on this system - leave your feedback in the comments.
Tags: beginners, home workouts
About the author of the program
Tony Horton was born in 1958 in the small town of Westerley, Rhode Island. As a child, Tony has always adored chocolate cakes and sweets. This is what, in his own words, prevented him from achieving an ideal body.
After graduating from college, Tony moves to Los Angeles and tries to try his hand at acting... In order to become more noticeable, he begins to improve his body. The staff at the studio where he took a job became interested in Tony's training methods, and he began teaching them. After realizing that his training methods were successful, Tony had a great idea - you can make money from it!
In addition to preparing fitness programs for "stars" and celebrities, Tony Horton is engaged in training in a modern training center in Santa Monica.
By the way, Tony is one of the most successful fitness gurus and is included in the rating.
Training strategy
The system under the mysterious code name P90X - consists of 12 types of training (3 months). The mode of training is 6-7 days a week, each workout, depending on the type, lasts 60-90 minutes.
P90X consists of 3 complexes, among which any person can choose the most suitable for his goals and physical condition:
LEAN is the best place to start your acquaintance with the P90X. If you have never worked out in the gym, or you are overweight, or a low degree of training, it is better to start with this program. The program is 13 weeks long. It alternates between three strength training and one recovery training. This program has more cardio exercises than strength exercises.
CLASSIC is a complex based mainly on strength exercises... Suitable for the prepared. If you have 1.5 hours a day, if you eat well and sleep a lot - feel free to start! The program differs from LEAN in that it alternates between 3 strength weeks and the 4th one - recovery. The program also lasts 13 weeks.
DOUBLES is tin. Let's just say - from the 5th week you will be doing cardio in the morning, and this is in addition to the main workout in the evening. If you haven't completed CLASSIC - don't start DOUBLES, it's really hard.
Inventory
To train with the P90X system, you will need the following equipment:
- Yoga mat,
- horizontal bar,
- dumbbells,
- push-ups
- expander with different rubber hardness,
- heart rate monitor,
- blocks for yoga,
- caliper (a device for measuring the percentage of body fat).
As you can see, there is a lot of inventory, but almost all of it is quite affordable and can be found in any sports supermarket such as Decathlon or Sportmaster.
Each program consists of a meal plan, DVD with videos of all human workouts different levels fitness, training calendar and fitness test that will determine which program is right for you.
Officially, the P90X software is sold on the website beachbody.com. However, you can easily find it in other sources on the Internet.
Training program
We will show the whole training plan and then in the comments below for details on each so far cryptic English term below.
The LEAN program for beginners is as follows:
Phase 1
Week 1-3
Day 1 - CORE SYNERGISTICS
Day 2 - CARDIO X
Day 4 - YOGA X
Day 6 - KENPO X
Day 7 - Rest or X STRETCH
Week 4
Day 1 - YOGA X
Day 2 - CORE SYNERGISTICS
Day 3 - KENPO X
Day 4 - X STRETCH
Day 5 - CARDIO X
Day 6 - YOGA X
Day 7 - Rest or X STRETCH
Phase 2
Week 5-7
Day 1 - CORE SYNERGISTICS
Day 2 - CARDIO X
Day 3 - CHEST, SHOULDERS AND TRICEPS, AB RIPPER X
Day 4 - YOGA X
Day 5 - LEGS AND BACK, AB RIPPER X
Day 6 - KENPO X
Day 7 - Rest or X STRETCH
Week 8
Day 1 - YOGA X
Day 2 - CORE SYNERGISTICS
Day 3 - KENPO X
Day 4 - X STRETCH
Day 5 - CARDIO X
Day 6 - YOGA X
Day 7 - Rest or X STRETCH
Phase 3
Week 9 and 11
Day 1 - CHEST AND BACK, AB RIPPER X
Day 2 - CARDIO X
Day 3 - SHOULDERS AND ARMS, AB RIPPER X
Day 4 - YOGA X
Day 5 - CORE SYNERGISTICS
Day 6 - KENPO X
Day 7 - Rest or X STRETCH
Week 10 and 12
Day 1 - CHEST, SHOULDERS AND TRICEPS, AB RIPPER X
Day 2 - CARDIO X
Day 3 - BACK AND BICEPS, AB RIPEER X
Day 4 - YOGA X
Day 5 - CORE SYNERGISTICS
Day 6 - KENPO X
Day 7 - Rest or X STRETCH
Week 13
Day 1 - YOGA X
Day 2 - CORE SYNERGISTICS
Day 3 - KENPO X
Day 4 - X STRETCH
Day 5 - CARDIO X
Day 6 - YOGA X
Day 7 - Rest or X STRETCH.
Comments on the program
In order for you to understand what these English words mean in the program, we will translate them, and even write what they are.
- CHEST & BACK
A set of exercises for the upper part. Includes different kinds push-ups and pull-ups.
Equipment: horizontal bar or expander, perhaps push-up stands, chair, for beginners - a pad under the knees.
- JUMPING TRAINING (PLYOMETRICS)
Cardio training. Consists of various jumps.
Equipment: chair, sneakers.
- SHOULDERS & ARMS
The workout consists of a combination of presses, twists, and weight lifts.
Equipment: horizontal bar or expander, collapsible dumbbells, for women - weighing from 3.5 to 10 kg, for men - from 5 to X kg.
- YOGA X
The workout consists of exercises for strength, balance, flexibility and stretching.
Equipment: yoga mat, yoga block brick.
- LEGS & BACK (LEGS & BACK)
The core of your squat and lunges workout and pull-ups.
Equipment: horizontal bar, chair, free wall.
- KENPO X (KENPO X)
Consists of several types of punches and kicks, blocks, jumps in various combinations.
Equipment: bandana (during training, sweat floods the eyes), preferably a heart rate monitor.
- STRETCH (X STRETCH)
Various exercises for stretching the muscles and ligaments of the whole body, which are included in this training, are borrowed from karate, hatha yoga.
Equipment: yoga mat and brick block.
- FUNCTIONAL TRAINING OF THE BODY MUSCLES (CORE SYNERGISTICS)
The main load falls on lumbar, back muscles, abs and chest.
Equipment: yoga mat, push-up stands, bandana, dumbbells.
- CHEST, SHOULDERS & TRICEPS
Strength half-hour complex of push-ups, pull-ups and other strength elements.
Equipment: dumbbells, push-up racks, horizontal bar.
- BACK & BICEPS
Strength training with dumbbells and pull-ups.
Equipment: dumbbells or expander, horizontal bar.
- CARDIO X (CARDIO X)
Low-intensity cardio workout.
- AB RIPPER X TRAINING
15-minute intense workout which is paired with each of the strength lessons.
Equipment: yoga mat.
All types of exercises, options for their performance and the recommended load can be found on the DVD or video file from this disc.
The P90X program is a real breakthrough in home fitness. With Tony Horton's Super Intense Strength Training Package, you can build your perfect body.
P90X (or Power 90 Extreme) is a set of diverse workouts that were developed by one of the world's most famous trainers, Tony Horton, in 2005. P90X is considered one of the most popular home fitness programs - for a very long time it occupied a leading position in popularity among trainees. Although sales of the P90X plummeted in 2010, the video complex still accounted for half of the total revenue. Many American celebrities, including singer Sherrill Crow, public figure Michelle Obama and politician Paul Ryan, left positive reviews about the program.
Description of the P90X program with Tony Horton
If you are ready for revolutionary improvements to your body, then try the P90X video course from renowned fitness trainer Tony Horton. He has prepared for you the perfect way to create a defined, toned and strong body... The program in its effectiveness surpasses even classes in gym... The course includes strength and aerobic programs as well as stretching and flexibility workouts. With the P90X, you will take your physical capabilities to the highest level!
The program consists of 12 hour workouts that you will perform for three months:
- Chest and Back... Exercises for the chest and back, a lot of push-ups and pull-ups. You will need a horizontal bar or expander, push-up stands (optional), a chair.
- Plyometrics... Fat burning workout, which contains more than 30 types of different jumps. You will need a chair.
- Shoulders and Arms. Exercises for the shoulders and arms. You will need dumbbells or an expander, a chair.
- Yoga X... Yoga by Tony Horton will improve your strength, flexibility and coordination. You will need a yoga mat, special blocks (optional).
- Legs and Back... Exercises for the thighs, buttocks and calves. You will need a chair, a horizontal bar and a free wall.
- Kenpo x. Aerobic exercise for the development of cardiac endurance and fat burning. Based on elements from combat sports. No inventory required.
- X Stretch... A set of stretching exercises to help you restore muscle and avoid plateaus. Requires yoga mat and blocks.
- Core Synergistics... Exercises for the development of the muscular body, especially the lower back, back and abs. You will need dumbbells and push-up racks (optional).
- Chest Shoulders and Triceps... Exercises for the chest and triceps. You will need dumbbells or an expander, a horizontal bar.
- Back and Biceps. Complex for the back and biceps. You will need dumbbells or expander, horizontal bar.
- Cardio X... Low-intensity cardio workout. No inventory required.
- Ab Ripper X... Short 15-minute abs.
Tony Horton has put together a ready-made class schedule that you will follow for 90 days. P90X training will take place according to the following plan: three weeks of intense training, followed by one week of yoga and stretching. Such a recovery week is very important for the growth of efficiency and results, so in no case should you miss it. This will help you avoid plateaus and stagnation, as well as unnecessary overload of the body. Tony Horton offers 3 P90X workout schedules:
- Lean (the most affordable option: a lot of cardio, less strength)
- Classic (advanced option if you are ready to pump up in earnest)
- Doubles (crazy option for the most desperate)
To practice the P90X with Tony Horton, you will need an additional sport equipment, but in comparison with other power complexes, its list is minimal. You will need dumbbells or expander as resistance, as well as a horizontal bar for pull-ups, which can be replaced with exercises with an expander. Push-up racks can only be used by advanced practitioners. It is better to take dumbbells collapsible or at least have several pairs of different weights: from 3.5 kg for women, from 5 kg for men. It is also desirable to purchase an expander with an adjustable resistance force.
If you are not yet sure if you can handle the P90X, you can try as a preparatory program: Power 90 from Tony Horton.
Pros of the P90X program:
1. This is one of the most difficult, but at the same time the most effective programs in a row of home fitness. With the P90X, you are guaranteed to get your best shape.
2. You will build a strong, solid and toned body. High-quality power and aerobic exercise for all muscle groups will help you speed up your metabolism, create a textured shape and burn fat. And with proper nutrition, you can even build muscle mass.
3. The high efficiency of the program is explained by the large number of different exercises. Your body will not have time to get used to and adapt to the exercises, so during all 3 months of training it will be in constant tension. This will help achieve maximum results and avoid plateaus.
4. After every 3 weeks of intense exercise, you will have 1 week of recovery training. Tony Horton included yoga and stretching in the course so that you can restore muscles clogged with strength training.
5. With the P90X, you will improve your flexibility and coordination with yoga asanas and balance and stretching exercises.
6. The program is comprehensive and is designed for 90 days according to the training schedule. Accordingly, you already have ready-made lesson plan for 3 months in advance.
7. P90X is suitable for both men and women.
Cons of the P90X program:
1. You will need an impressive arsenal of additional equipment: dumbbells of several weights or an expander with adjustable resistance, horizontal bar, push-up stands.
2. The P90X complex is suitable only for advanced students.
If you can master the P90X program from Tony Horton, then you can do any other fitness workout. You are not only build a brand new body but also raise your level of physical fitness to the maximum level.
Each athlete sooner or later comes to the point when his body easily performs the usual load, and the results stand still. This means that he has reached the so-called "plateau", or a state of stagnation, the exit from which often turns into a problem.
Fitness instructor Tony Horton focused on solving this problem.
R90X Tony Horton - the path to strength, relief and endurance
He began to plan workouts in such a way that the muscles did not have time to adapt to the exercises being performed. This made the body work at full capacity, so that progress did not stop.
Tony Horton - Fitness Instructor
Exercise forces the body to work at full capacity, so that progress does not stop.
So Tony Horton created "P90X" - a program that to this day makes it possible to transform, create a clear relief and gain stamina, without even visiting sports hall... All you need to do is turn on the video and do the exercises that Tony Horton demonstrates. Feedback from those who went through his course testifies to the high effectiveness of these workouts.
"Р90Х" - a program that makes it possible to create a clear relief and gain endurance "P90X" is a program that gives you the opportunity to transform, create a clear relief and gain endurance, even without visiting the gym.
Required inventory for P90x
For classes you need inventory, it is better to prepare it in advance:
- yoga mat
- dumbbells are better collapsible so that you can adjust the weight depending on your training
- expander is best with adjustable pulling force
- blocks for yoga (although they can be replaced with something suitable in shape and height)
- horizontal bar
- push up rack
- it would also be nice to have a heart rate monitor
Difficulty levels P90x
In total, the course includes 12 workouts, during which various exercises... Cardio, stretching, power load, yoga - all this finds a place in classes with Tony Horton. Classes in the calendar of the course are arranged in such a way that after three weeks of intensive classes there is a week when it is proposed to do yoga or stretching, this time is very important so that the body has time to recover.
The order of alternation of the exercise complexes is determined by the level of the athlete's training. For beginners, the main block of classes is cardio, for experienced athletes - power training, for the pros - active functional training... It is recommended to start acquaintance with the program from the initial level, and then it will be possible to increase the load. This will improve your performance over time.
So, if you are result-oriented and do not want to waste a minute on the way to achieving your goal - P90X is exactly what you need! Arm yourself with a rug, dumbbells (or sand bottles) and an expander. Tony will teach you how to get the most out of this inventory!
If you are result-oriented and do not want to waste a minute on the way to achieving your goal - P90X is exactly what you need!
P90x Workout Calendar
Before starting classes, to determine the athlete's readiness for the program, Tony Horton recommends taking.
It is better for people with health problems to refrain from exercising on P90x.
The program provides for three levels, differing in complexity, for each difficulty level you need to use the appropriate calendar:
Lean- for beginners, it is also suitable for advanced athletes who just want to keep fit
Classic
Classic- this is already a more serious burden for those who want to work seriously
Doubles- a reinforced option for those to whom the loads of the previous level seem light
Tony Horton P90X video:
1 Chest_and_Back:
3 Shoulders_and_Arms:
5 Legs_and_Back:
8 Core_Synergistics:
9 Chest_Shoulders_and_Triceps:
10 Back_and_Biceps:
Tony Horton P90X reviews:
Cool trainer! I was surprised to learn that he is a former stripper))
First of all, for those who pass the Fit test, which is recommended to be done before the start of the program. Conveniently, it lists the minimum requirements for each exercise. If you are not ready to show them - this program is not for you yet.
For those who are looking for one of the most challenging home workout video programs, for the very advanced level, for those who are already in good physical form and wants to become even better. For those who have no health problems. If you have no training experience, start with something simpler.
What is training:
What is required for training:
Unlike Insanity, with which the P90X is often compared, there is not only work with own weight, so you will have to purchase some things for training.
Yoga mat
- horizontal bar (you can use a sliding horizontal bar, which is inserted into the doorway)
- dumbbells (depending on your gender and level of fitness) or - an expander (as a replacement for dumbbells) - it is convenient to take with you if you went on a business trip or vacation, but do not want to miss classes
- heart rate monitor (optional, but convenient)
- blogs for yoga (not necessary, but will be a good helper for those who have problems with flexibility and balance)
- push-up racks (not necessary, but suitable for those who want to complicate regular push-ups)
Total: from the obligatory, you need to purchase a rug, a horizontal bar and dumbbells or an expander, so everything is not as scary as it seems)
1.Lean - the best choice for those who are taking the program for the first time, who have not very good physical training or availability excess weight... More cardio, less strength training.
2. Classic- suitable for those who have already completed the Lean option or are in good physical shape and are ready to spend an hour and a half a day on training.
3. Doubles- a real "tin". The authors of the program advise you to switch to this option only after successfully completing Classic. Starting from the second month, morning cardio is added to the usual workouts, which in this phase are recommended to be done in the evening.
Thus, as you move from one level of the program to the next, you will find lessons for yourself for at least 270 days a year.
What is included in the distribution:
Introductory 13-minute video
12 workouts:
1. Chest and back(Chest and back) - 54 minutes
Strength exercises for upper part body, a lot of push-ups and pull-ups. Those who are not yet ready for pull-ups can be replaced with work with an expander.
Additional equipment: horizontal bar (or expander), push-up stands (optional), paper and pen for recording results, chair
2. Plyometrics(Plyometrics) - 59 minutes
A high-intensity cardio workout that resembles Insanity - over 30 different jumps.
Additional equipment: chair
3.
Arms and Shoulders(Shoulders and Arms) - 1 hour
Strength training, lots of presses, lifting weights, crunches.
Additional equipment: horizontal bar (or expander), a set of dumbbells
4.
Yoga(Yoga X) - 1 hour, 33 minutes
Yoga - it is yoga, work on balance, stretching, endurance, flexibility.
Optional equipment: yoga mat, yoga block (optional)
5.
Back and legs(Legs and Back) - 1 hour
Strength training for the lower body and back: squats, lunges, pull-ups.
Additional equipment: horizontal bar (expander), chair and wall free of furniture
6.
Kenpo(Kenpo X) - 1 hour
Exercise-based workout from oriental martial arts... Very high intensity.
Optional equipment:not required, you can use a heart rate monitor.
7. Stretching(X Stretch) - 58 minutes
I think everything is clear here. Much has been borrowed from Carane, Hatha Yoga and other sports to prepare your body for P90X training. Stretching is usually given once a week + variably: you can do one day off, or you can replace it with stretching, the choice is yours.
Optional equipment: yoga mat
8. Functional core training (Core Synergistics) - 58 minutes
Lots of exercises for the back, abdominals, chest and lumbar region. Some of them are borrowed from the marines :)
Optional equipment:yoga mat, dumbbell set
9. Chest, shoulders and triceps (Chest, shoulders and triceps) - 57 minutes
Strength complex for the indicated muscle groups, again a lot of push-ups and pull-ups.
Optional equipment:horizontal bar, set of dumbbells
10. Back and biceps(Back and biceps) - 53 minutes
Working with dumbbells, pull-ups, girls are especially asked not to worry. "Using small weights, you will not build up that huge biceps that frighten you" :))
Optional equipment:horizontal bar, set of dumbbells
11. Cardio(Cardio X) - 44 minutes
Low-intensity cardio workout that helps burn excess fat.
Optional equipment: not required
12. Muscle Exercises abdominal (AB Ripper X) - 16 minutes
11 highly effective ab exercises. In combination with the removal of excess fat, it will help to achieve the steel press and the notorious cubes :)
Optional equipment: yoga mat
The documents:
Multiple versions of calendars with a schedule
- several pdf files related to nutrition. In great detail, there is a meal plan scheduled for all three months with an approximate diet and recipes, a great thing.
Nutrition (in short):
Three phases of nutrition are offered, one month each.
First month: burning fat. High protein, low carbohydrate food. Proteins - 50%, carbohydrates - 30%, fats - 20%.
Second month: development of strength. Balanced diet. Proteins - 40%, carbohydrates - 40%, fats - 20%.
Third month: increased endurance. Proteins - 20%, carbohydrates - 60%, fats - 20%.
Fit test... This is worth mentioning separately, because everything here is not as simple and convenient as in Insanity. At first I wanted to translate myself, but I found an excellent resource for this program, where there is detailed description fit test.