P90X2 Worksheets.pdf
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1338 KB
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WORKSHEET
•
X2 CORE
DATE / WEEK
Warm-Up
01 Sphinx Plank Crunch
R
R
R
R
R
RT
RT
RT
RT
RT
02 Warrior 3 Cross Crunch
LT
LT
LT
LT
LT
RT
RT
RT
RT
RT
03 Single Leg Walk Out to Sphinx
LT
LT
LT
LT
LT
RT
RT
RT
RT
RT
04 Half Angel
LT
LT
LT
LT
LT
05 Roller Boat
R
R
R
R
R
06 3 Speed Med Ball Push-Up
R
R
R
R
R
07 One Leg Lateral Leap Squat
R
R
R
R
R
RT______________Sec
RT______________Sec
RT______________Sec
RT______________Sec
RT______________Sec
08 Core Circle
LT______________Sec
LT______________Sec
LT______________Sec
LT______________Sec
LT______________Sec
RT
RT
RT
RT
RT
09 Holmsen Screamer Lunge
LT
LT
LT
LT
LT
10 Med Ball Dreya Roll
R_________W
R_________W
R_________W
R_________W
R_________W
RT
RT
RT
RT
RT
11 Plank Burpee on Stability Ball
LT
LT
LT
LT
LT
12 Banana Ball Switch Crunch
R
R
R
R
R
13 3-Point Squat Press with Med Ball
R
R
R
R
R
14 Slo-Mo Balance Climber (Alternating Legs)
R
R
R
R
R
15 X2 Diver
R
R
R
R
R
RT
RT
RT
RT
RT
16 Ryan Sphinx Twist Crunch
LT
LT
LT
LT
LT
17 One Leg Med Ball Burpee
(Alternate Every 3 Reps)
R
R
R
R
R
Cool–Down
R = reps W = weight RT = right LT = left Sec = time
UsetheserecommendeditemswithP90X2™.Toorder,visit
Beachbody.com.
Medicine Balls
Foam Roller
Premium
Stability Ball
Tony Horton’s
PowerStands
®
P90X
®
Peak
Health Formula
P90X
®
Results
and Recovery
Formula
®
P90X
®
Peak Performance
Protein Bars
Shakeology
®
P90X
®
Chin-Up Bar
Equipment Required
• Premium Stability Ball (or Towel and Sturdy Chair)
• Foam Roller (or Bands) • Weights (or Bands) • Mat*
• 1 Medicine Ball* • Worksheet and Pen • Water and Towel
Post-Workout Nutrition
Getbetterresultsandrecoverfaster!Within1hourafterexercise,drink
12ouncesofwatermixedwith2scoopsof
P90X Results and Recovery Formula.
NeedmoreP90X2™worksheets?Goto
P90X2Worksheets.com.
©2011Beachbody,LLC.Allrightsreserved.
PowerStands is a registered trademark of Tony Horton.
*Optional
WORKSHEET
•
X2 TOTAL BODY
DATE / WEEK
Warm-Up
RT
W
RT
W
RT
W
RT
W
RT
W
01 1-Arm Chest Press
LT
W
LT
W
LT
W
LT
W
LT
W
02 4-Position Pull-Up
R
R
R
R
R
03 Push-Up Side Arm Balance
R
R
R
R
R
RT
W
RT
W
RT
W
RT
W
RT
W
04 Switch Lunge Press
LT
W
LT
W
LT
W
LT
W
LT
W
RT
W
RT
W
RT
W
RT
W
RT
W
05 Warrior 3 Kickback
LT
W
LT
W
LT
W
LT
W
LT
W
RT
W
RT
W
RT
W
RT
W
RT
W
06 Warrior 3 Curl
LT
W
LT
W
LT
W
LT
W
LT
W
Water Break
08 Boing Push-Up
R
R
R
R
R
09 Crunchy Lever Pull-Up
R
R
R
R
R
10 Mule Kick Burpee
R
R
R
R
R
11 Swimmer’s Curl Press in ½ Chair
R
W
R
W
R
W
R
W
R
W
RT
W
RT
W
RT
W
RT
W
RT
W
12 Balance Kickback on Stability Ball
LT
W
LT
W
LT
W
LT
W
LT
W
13 Rocket Launcher Preacher Curl
R
W
R
W
R
W
R
W
R
W
Water Break
RT
W
RT
W
RT
W
RT
W
RT
W
15 1-Arm Chest Press
LT
W
LT
W
LT
W
LT
W
LT
W
16 4-Position Pull-Up
R
R
R
R
R
17 Push-Up Side Arm Balance
R
R
R
R
R
RT
W
RT
W
RT
W
RT
W
RT
W
18 Switch Lunge Press
LT
W
LT
W
LT
W
LT
W
LT
W
RT
W
RT
W
RT
W
RT
W
RT
W
19 Warrior 3 Kickback
LT
W
LT
W
LT
W
LT
W
LT
W
RT
W
RT
W
RT
W
RT
W
RT
W
20 Warrior 3 Curl
LT
W
LT
W
LT
W
LT
W
LT
W
Water Break
22 Boing Push-Up
R
R
R
R
R
23 Crunchy Lever Pull-Up
R
R
R
R
R
24 Mule Kick Burpee
R
R
R
R
R
25 Swimmer’s Curl Press in ½ Chair
R
W
R
W
R
W
R
W
R
W
RT
W
RT
W
RT
W
RT
W
RT
W
26 Balance Kickback on Stability Ball
LT
W
LT
W
LT
W
LT
W
LT
W
27 Rocket Launcher Preacher Curl
R
W
R
W
R
W
R
W
R
W
Cool-Down
R= reps W= weight RT= right LT= left
Equipment Required
• Stability Ball (or Towel and Sturdy Chair) • Foam Roller (or Towel)
• Weights (or Bands) • P90X
®
Chin-Up Bar (or Bands with Door Attachment)
• Chin-Up Max (or Sturdy Chair)* • 2 Medicine Balls*
• Worksheet and Pen • Water and Towel
*Optional
Post-Workout Nutrition
Get better results and recover faster! Within 1 hour after exercise, drink
12 ounces of water mixed with 2 scoops of
P90X Results and Recovery Formula
®
.
Need more P90X2™ worksheets? Go to
P90X2Worksheets.com.
© 2011 Beachbody, LLC. All rights reserved.
WORKSHEET
•
X2 BALANCE + POWER
DATE / WEEK
Warm-Up
01 Sphinx to Plank Plyo Bounce
R
R
R
R
R
02 1-Leg Plyo Squat Reach
R
R
R
R
R
03 Russian Twist
R
R
R
R
R
04 Sphinx to Plank Roll Up
R
R
R
R
R
LT
LT
LT
LT
LT
05 4-Direction 1-Leg Squat Hop
RT
RT
RT
RT
RT
LT
LT
LT
LT
LT
06 Forearm Alt Side Plank
RT
RT
RT
RT
RT
Water Break
08 Decline Sphinx Plank Press
R
R
R
R
R
09 Weighted Katherine
R
R
R
R
R
10 Plank X Crunch
R
R
R
R
R
11 Renegade Row ½ Lolasana
R
W
R
W
R
W
R
W
R
W
12 Glute Bridge Roll Out
R
R
R
R
R
13 Over/Under Boat
R
R
R
R
R
Water Break
LT________W
LT________W
LT________W
LT________W
LT________W
15 Warrior Row Press
RT________W
RT________W
RT________W
RT________W
RT________W
LT
LT
LT
LT
LT
16 Split Lunge
RT
RT
RT
RT
RT
LT________W
LT________W
LT________W
LT________W
LT________W
17 Crawly Crab Press
RT________W
RT________W
RT________W
RT________W
RT________W
18 Lateral Plyo Push-Up
R
R
R
R
R
LT________W
LT________W
LT________W
LT________W
LT________W
19 Lunge Kneel Knee Raise
RT________W
RT________W
RT________W
RT________W
RT________W
20 X Plank Spider Twist
R
R
R
R
R
Water Break
LT________W
LT________W
LT________W
LT________W
LT________W
22 Dumbbell Row to Side Plank
(Alternating Sides Each Rep)
RT________W
RT________W
RT________W
RT________W
RT________W
LT________W
LT________W
LT________W
LT________W
LT________W
23 Dumbbell Super Burpee
RT________W
RT________W
RT________W
RT________W
RT________W
24 Plank Ball Crunch
R
R
R
R
R
Cool-Down
R = reps W = weight RT = right LT = left
Equipment Required
• Stability Ball (or Towel and Sturdy Chair) • Foam Roller (or Towel)
• Weights (or Bands) • 1 Medicine Ball* • PowerStands
®
*
• Mat* • Worksheet and Pen • Water and Towel
Post-Workout Nutrition
Getbetterresultsandrecoverfaster!Within1hourafterexercise,drink
12ouncesofwatermixedwith2scoopsof
P90X Results and Recovery Formula
®
.
NeedmoreP90X2™worksheets?Goto
P90X2Worksheets.com.
PowerStands is a registered trademark of Tony Horton.
*Optional
©2011Beachbody,LLC.Allrightsreserved.
WORKSHEET
•
CHEST + BACK + BALANCE
DATE / WEEK
Warm-Up
01 Pull-Up X
R
R
R
R
R
02 Plyo Stability Ball Push-Up
R
R
R
R
R
03 Core Crunch Chin-Up
R
R
R
R
R
04 Push-Up Side Arm Balance
R
R
R
R
R
05 Lever
R
R
R
R
R
06 4-Ball Push-Up
R
R
R
R
R
a.Chin-Up
R
a.Chin-Up
R
a.Chin-Up
R
a.Chin-Up
R
a.Chin-Up
R
07 Chin Pull
b.Pull-Up
R
b.Pull-Up
R
b.Pull-Up
R
b.Pull-Up
R
b.Pull-Up
R
08 The Impossible/Possible
R
R
R
R
R
09 “L” Pull-Up
R
R
R
R
R
10 3-Ball Plyo Push-Up (Switch Left to Right)
R
R
R
R
R
Water Break
12 Vaulter Pull-Up (Switch Grip Every 2 Reps)
R
R
R
R
R
13 Elevated Stability Ball Push-Up
R
R
R
R
R
14 In & Out (1 Rep Wide Grip, 1 Rep Narrow Grip)
R
R
R
R
R
15 Swimmer’s Push-Up
R
R
R
R
R
a.WideHandGrip
R
a.WideHandGrip
R
a.WideHandGrip
R
a.WideHandGrip
R
a.WideHandGrip
R
b.PalmtoPalmGrip
R
b.PalmtoPalmGrip
R
b.PalmtoPalmGrip
R
b.PalmtoPalmGrip
R
b.PalmtoPalmGrip
R
16 4-Grip Pull-Up
c.OverhandClosePull-Up
R
c.OverhandClosePull-Up
R
c.OverhandClosePull-Up
R
c.OverhandClosePull-Up
R
c.OverhandClosePull-Up
R
d.Chin-Up
R
d.Chin-Up
R
d.Chin-Up
R
d.Chin-Up
R
d.Chin-Up
R
17 Double Wide Push-Up
R
R
R
R
R
18 Double Wide Pull-Up
R
R
R
R
R
19 Chattarocker
R
R
R
R
R
20 Towel Pull-Up
R
R
R
R
R
21 Med Ball Plyo Push-Up
R
R
R
R
R
Cool–Down
R = reps W = weight
Equipment Required
• Stability Ball (or Towel and Sturdy Chair) • Foam Roller*
• Plyo Box (or Sturdy Chair)* • 4 Medicine Balls* • PowerStands
®
*
• P90X
®
Chin-Up Bar (or Door Attachment with Bands) • Mat*
• Chin-Up Max (or Sturdy Chair)* • 2 Hand Towels
• Worksheet and Pen • Water and Towel
Post-Workout Nutrition
Getbetterresultsandrecoverfaster!Within1hourafterexercise,drink
12ouncesofwatermixedwith2scoopsof
P90X Results and Recovery Formula
®
.
NeedmoreP90X2™worksheets?Goto
P90X2Worksheets.com.
PowerStands is a registered trademark of Tony Horton.
*Optional
©2011Beachbody,LLC.Allrightsreserved.
WORKSHEET
•
X2 SHOULDERS + ARMS
DATE / WEEK
Warm-Up
01 Balance Curl
R
W
R
W
R
W
R
W
R
W
02 Arnold Press (Alternate Arms)
R
W
R
W
R
W
R
W
R
W
03 Overhead Tricep Pull
R
W
R
W
R
W
R
W
R
W
04 Six Direction Shoulder Fly
R
W
R
W
R
W
R
W
R
W
05 Crazy Eight (Alternate Arms
and Feet Every 8 Reps)
R
W
R
W
R
W
R
W
R
W
06 Y-T Fly
R
W
R
W
R
W
R
W
R
W
07 Rocket Launcher Tricep Kickback
R
W
R
W
R
W
R
W
R
W
Water Break
09 Balance Curl
R
W
R
W
R
W
R
W
R
W
10 Arnold Press (Alternate Arms)
R
W
R
W
R
W
R
W
R
W
11 Overhead Tricep Pull
R
W
R
W
R
W
R
W
R
W
12 Six Direction Shoulder Fly
R
W
R
W
R
W
R
W
R
W
13 Crazy Eight (Alternate Arms
and Feet Every 8 Reps)
R
W
R
W
R
W
R
W
R
W
14 Y-T Fly
R
W
R
W
R
W
R
W
R
W
15 Rocket Launcher Tricep Kickback
R
W
R
W
R
W
R
W
R
W
Water Break
17 Balance Curl
R
W
R
W
R
W
R
W
R
W
18 Arnold Press (Alternate Arms)
R
W
R
W
R
W
R
W
R
W
19 Overhead Tricep Pull
R
W
R
W
R
W
R
W
R
W
20 Six Direction Shoulder Fly
R
W
R
W
R
W
R
W
R
W
21 Crazy Eight (Alternate Arms
and Feet Every 8 Reps)
R
W
R
W
R
W
R
W
R
W
22 Y-T Fly
R
W
R
W
R
W
R
W
R
W
23 Rocket Launcher Tricep Kickback
R
W
R
W
R
W
R
W
R
W
Water Break
Cool–Down
R = reps W = weight
Use these recommended items with P90X2™. To order, visit
Beachbody.com.
P90X
®
Peak
Health Formula
P90X
®
Results
and Recovery
Formula
®
P90X
®
Peak Performance
Protein Bars
Shakeology
®
P90X
®
Chin-Up Bar
Equipment Required
• Stability Ball (or Towel and Sturdy Chair) • Foam Roller*
• Weights (or Bands) • Plyo Box (or Sturdy Chair)
• PowerStands
®
* • Worksheet and Pen • Water and Towel
Post-Workout Nutrition
Get better results and recover faster! Within 1 hour after exercise, drink
12 ounces of water mixed with 2 scoops of
P90X Results and Recovery Formula.
Need more P90X2™ worksheets? Go to
P90X2Worksheets.com.
PowerStands is a registered trademark of Tony Horton.
*Optional
© 2011 Beachbody, LLC. All rights reserved.
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P90X2 Fitness Guide.pdf
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P90X2 Worksheets.pdf
(1338 KB)
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(412 KB)
P90X2 Calendar.pdf
(820 KB)
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