P90X is a home fitness program whose main goal is to develop a slim figure and change eating habits. P90X training lasts 90 days and consists of 12 selected exercises of various intensity and a specially developed diet. The P90X training owes its impeccable figure to, among others Pink singer. Check what the P90X training is all about and who it is intended for. What does the P90X training plan look like?

What isP90X workout plan ?P90X( Power 90 Extreme ) is 90- a day-to-day home fitness strength training that was developed in 2002-2004 by Tony Horton, an American fitness guru and coaching team member at Beachbody.com. The training program very quickly gained popularity among Americans. They owe their impeccable figure to him, among others singer Pink and Paul Ryan - Republican Party candidate for the vice president of the United States in 2012. Check the secret of the P90X program.

P90X - training rules

The basic principle of P90X training is introducing the so-called muscle confusion, the purpose of which is to break the training routine. The monotony that often accompanies several months of training is broken with various exercises. The P90X plan involves strength training alternating with cross training, which consists of: martial arts, exercises with dumbbells, yoga, stretching and he alth gymnastics, as well as plyometric exercises. Within 90 days, the number of repetitions and the time spent on muscle rest change. Thanks to these constant modifications, the muscles do not "get used" to exercise, and thus - they develop all the time, and the training is more effective.

P90X: 12 selected exercises

The P90X training program is a system of 12 exercises of varying intensity, selected by Tony Horton in consultation with fitness experts. Exercises are performed 6 days a week: 3 days should be devoted to heavy strength training aimed at developing 2 or 3 body muscles, and on the remaining 3 (or even 4) days, complementary cross-training is performed.

1. Exercises for the chest and back (training weeks 1-3, 9 and 11)

2. Exercisesplyometric, which consist in performing intense jumps (1-3, 5-7, 9-12 weeks)

3. Exercises for shoulders and arms (1-3, 9, 11)

4. Yoga X - is an exercise that aims to balance the body (1-13)

5. Leg and hip exercises - squats, lunges and leg pulls (1-3, 5-7, 9-12)

6. Knepo X - the exercise consists of punches and kicks (1-13)

7. X Stretch is stretching exercises (1-13)

8. Core Synergistics is an exercise aimed at building and supporting many muscle groups (4, 8, 13)

9. Exercises for the chest, arms and triceps (5-7, 10, 12)

10. Exercises for the back and biceps (5-7, 10, 12)

11. Cardio X - is an intense exercise aimed at improving your aerobic fitness (every other day);

12. Ab Ripper X is an alternative to abs exercises. Thanks to it, you can "sculpt" a shapely belly (every other day);

Each exercise lasts from 40 to 60 minutes, except for the Ab Ripper X exercise, which is approximately 15 minutes long.

3 P90X training levels - Classic, Lean and Doubles

There are 3 levels of P90X fitness training. Each of them lasts 30 days.

Classicis a basic level, intended for beginners. Thanks to it, you will reduce body fat and build muscle mass at the same time. All kinds of exercises are done during training.

Lean- this is an intermediate level. Cardio training prevails over strength training. Lean level allows for effective fat burning, at the expense of muscle development.

Doubles- this is an advanced level for those who have completed the Lean level. Doubles training involves performing as many as 4 additional cardio workouts per week. The training is very intense, but also the most effective.

The P90X diet is an integral part of training

The P90X training program also includes a 3-phase nutritional plan designed to support fat burning and muscle building. Each phase lasts 30 days.

  • phase 1 is a high-protein diet, thanks to which you will quickly burn fat and start building muscle mass;
  • phase 2 - a balanced combination of carbohydrates and protein gives the energy boost you need;
  • phase 3 is the so-called an athlete's diet, which consists of more complex carbohydrates and lean protein, needed for maximum body performance.

Category:

Slimming