p90x phase 1 week 1-4

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http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=zr0H7OzWxBPglM&tbnid=TfW1eiRpUfWMEM:&ved=0CAUQjRw&url=http://teamxfitness.com/bring-it/&ei=dTQLUc6EB5H69gTD_4DgCw&psig=AFQjCNHlg-sdugFHC-WdkA93tcUseuot-Q&ust=1359775092560575http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=L9IeAfBPZQillM&tbnid=eTpOBpHc1jdx1M:&ved=0CAUQjRw&url=http://getrippedathome.com/workouts-exercises/gaining-mass-with-p90x/&ei=WjMLUbG-MJTA9gSAmIGYAw&bvm=bv.41867550,d.eWU&psig=AFQjCNE649hLUOwCL-5oBTjtVkh8PP47pQ&ust=1359774927802210http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=kdg1y4aX9EbXwM&tbnid=MqcsykC00DmP4M:&ved=&url=http://middletonkarate.com/p90x/&ei=GjULUfyVIYbs8gTy5YC4DA&psig=AFQjCNFF-LK_9GvNzHACF0MvgNeAyJ_S_A&ust=1359775386887232http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=zr0H7OzWxBPglM&tbnid=TfW1eiRpUfWMEM:&ved=0CAUQjRw&url=http://teamxfitness.com/bring-it/&ei=dTQLUc6EB5H69gTD_4DgCw&psig=AFQjCNHlg-sdugFHC-WdkA93tcUseuot-Q&ust=1359775092560575http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=L9IeAfBPZQillM&tbnid=eTpOBpHc1jdx1M:&ved=0CAUQjRw&url=http://getrippedathome.com/workouts-exercises/gaining-mass-with-p90x/&ei=WjMLUbG-MJTA9gSAmIGYAw&bvm=bv.41867550,d.eWU&psig=AFQjCNE649hLUOwCL-5oBTjtVkh8PP47pQ&ust=1359774927802210http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=kdg1y4aX9EbXwM&tbnid=MqcsykC00DmP4M:&ved=&url=http://middletonkarate.com/p90x/&ei=GjULUfyVIYbs8gTy5YC4DA&psig=AFQjCNFF-LK_9GvNzHACF0MvgNeAyJ_S_A&ust=1359775386887232http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=zr0H7OzWxBPglM&tbnid=TfW1eiRpUfWMEM:&ved=0CAUQjRw&url=http://teamxfitness.com/bring-it/&ei=dTQLUc6EB5H69gTD_4DgCw&psig=AFQjCNHlg-sdugFHC-WdkA93tcUseuot-Q&ust=1359775092560575http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=L9IeAfBPZQillM&tbnid=eTpOBpHc1jdx1M:&ved=0CAUQjRw&url=http://getrippedathome.com/workouts-exercises/gaining-mass-with-p90x/&ei=WjMLUbG-MJTA9gSAmIGYAw&bvm=bv.41867550,d.eWU&psig=AFQjCNE649hLUOwCL-5oBTjtVkh8PP47pQ&ust=1359774927802210http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=kdg1y4aX9EbXwM&tbnid=MqcsykC00DmP4M:&ved=&url=http://middletonkarate.com/p90x/&ei=GjULUfyVIYbs8gTy5YC4DA&psig=AFQjCNFF-LK_9GvNzHACF0MvgNeAyJ_S_A&ust=1359775386887232http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=zr0H7OzWxBPglM&tbnid=TfW1eiRpUfWMEM:&ved=0CAUQjRw&url=http://teamxfitness.com/bring-it/&ei=dTQLUc6EB5H69gTD_4DgCw&psig=AFQjCNHlg-sdugFHC-WdkA93tcUseuot-Q&ust=1359775092560575http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=L9IeAfBPZQillM&tbnid=eTpOBpHc1jdx1M:&ved=0CAUQjRw&url=http://getrippedathome.com/workouts-exercises/gaining-mass-with-p90x/&ei=WjMLUbG-MJTA9gSAmIGYAw&bvm=bv.41867550,d.eWU&psig=AFQjCNE649hLUOwCL-5oBTjtVkh8PP47pQ&ust=1359774927802210http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=kdg1y4aX9EbXwM&tbnid=MqcsykC00DmP4M:&ved=&url=http://middletonkarate.com/p90x/&ei=GjULUfyVIYbs8gTy5YC4DA&psig=AFQjCNFF-LK_9GvNzHACF0MvgNeAyJ_S_A&ust=1359775386887232http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=zr0H7OzWxBPglM&tbnid=TfW1eiRpUfWMEM:&ved=0CAUQjRw&url=http://teamxfitness.com/bring-it/&ei=dTQLUc6EB5H69gTD_4DgCw&psig=AFQjCNHlg-sdugFHC-WdkA93tcUseuot-Q&ust=1359775092560575http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=L9IeAfBPZQillM&tbnid=eTpOBpHc1jdx1M:&ved=0CAUQjRw&url=http://getrippedathome.com/workouts-exercises/gaining-mass-with-p90x/&ei=WjMLUbG-MJTA9gSAmIGYAw&bvm=bv.41867550,d.eWU&psig=AFQjCNE649hLUOwCL-5oBTjtVkh8PP47pQ&ust=1359774927802210http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=kdg1y4aX9EbXwM&tbnid=MqcsykC00DmP4M:&ved=&url=http://middletonkarate.com/p90x/&ei=GjULUfyVIYbs8gTy5YC4DA&psig=AFQjCNFF-LK_9GvNzHACF0MvgNeAyJ_S_A&ust=1359775386887232

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P90X CLASSIC PHASE 1 (WEEK 1-4)

Page 1of 82

CHEST AND BACKSuperset two of the body's largest muscle groups for a lactic acid bath like no

other! You'll be fully pumped five minutes into the program, and your muscleswill beg for mercy the rest of the way. Your body will learn how to keep it

together under duress as you struggle to meet your target number of reps during

round two. And if you feel a little queasy after your set, at least you'll know you're

not alone.

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Standard Push-Up

Keep back and abs tight and lower straight down a few inches from floor.

Routine:

Not available

Wide Front Pull-Up

Grasp chin-up bar using wide grip (a few inches wider than shoulder width). Pull body up untilchin clears bar, and lower body back down. Be sure arms are fully extended at bottom position.

If necessary, modify with one foot on chair.

Routine:

Not available

Military Push-Up

Place hands directly beneath shoulders. Keeping arms and elbows tight against sides, perform

standard push-up movement.

Routine:

Not available

Reverse Grip Chin-Up

Grasp bar with palms facing body. Pull up until chin clears bar. Lower arms to full extension and

repeat. If necessary, modify with one foot on chair.

Routine:

Not available

Wide Fly Push-Ups

Extend hands 3 inches wider on each side than standard push-up position.

Routine:

Not available
http://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191320-Standard-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191320-Standard-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191321-Wide-Front-Pull-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191321-Wide-Front-Pull-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191322-Military-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191322-Military-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191323-Reverse-Grip-Chin-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191323-Reverse-Grip-Chin-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191324-Wide-Fly-Push-Upshttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191324-Wide-Fly-Push-Upshttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191324-Wide-Fly-Push-Upshttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191323-Reverse-Grip-Chin-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191322-Military-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191321-Wide-Front-Pull-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191320-Standard-Push-Up

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Page 3of 82

Closed Grip Overhand Pull-Up

Palms out, narrow grip. Perform standard pull-up motion. If necessary, modify with one foot on

chair.

Routine:

Not available

Decline Push-Up

Feel elevated on chair, step or bench.

Routine:

Not available

Heavy Pants

With one foot forward and bent knees, bend at waist, keeping back flat. Lift weights fromforward foot up to waist, keeping elbows close to sides.

Routine:

Not available

Diamond Push-Up

From push-up position, bring hands together so thumbs and index fingers touch. Align handsdirectly below heart. Elbows will flare out during push-up.

Routine: Not available
http://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191325-Closed-Grip-Overhand-Pull-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191325-Closed-Grip-Overhand-Pull-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191326-Decline-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191326-Decline-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191327-Heavy-Pantshttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191327-Heavy-Pantshttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191328-Diamond-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191328-Diamond-Push-Uphttp://www.google.com/imgres?um=1&hl=en&sa=X&tbo=d&biw=646&bih=440&tbm=isch&tbnid=48TPjuFZbbKhoM:&imgrefurl=http://top40-charts.com/videos/play.php?vid=RAQERn2kdJc&docid=naJ9bw13JgrKsM&imgurl=http://img.youtube.com/vi/0XjRxMpWNAs/0.jpg&w=480&h=360&ei=IHEIUc3OMojQ9ASUtIGoBg&zoom=1&ved=1t:3588,r:12,s:0,i:132&iact=rc&dur=2630&sig=106708429662924624389&page=2&tbnh=167&tbnw=219&start=8&ndsp=16&tx=118&ty=67http://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191328-Diamond-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191327-Heavy-Pantshttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191326-Decline-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191325-Closed-Grip-Overhand-Pull-Up

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Page 4of 82

Lawnmower (8 to Max reps)

Side lunge, rest elbow on knee, pull weight from floor to waist. Repeat on other side.

Routine:

Not available
http://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191329-Lawnmower-8-to-Max-reps-http://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191329-Lawnmower-8-to-Max-reps-http://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191329-Lawnmower-8-to-Max-reps-

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Page 5of 82

Dive-Bomber Push-Up

Move from a Downward Dog position (with wide hands and feet) to an Upward Dog position

(the exercise simulates going back and forth underneath a fence). To modify, do NOT go back

underneath fence. Just return to Downward Dog position and go under fence forward.

Routine:

Not available
http://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191330-Dive-Bomber-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191330-Dive-Bomber-Push-Uphttp://www.google.com/url?sa=i&source=images&cd=&docid=dgPELlSaGVj-7M&tbnid=pR8k8MvewtaJ5M:&ved=0CAgQjRwwADgL&url=http://www.sistersrunningthekitchen.com/2011/02/chest-strength-training-exercises/&ei=334IUeKkJISY8gSt-IHYDA&psig=AFQjCNGOCH2kmIlbKhtLzuhLljEq_6gDtw&ust=1359597663634079http://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191330-Dive-Bomber-Push-Up

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Page 6of 82

Back Fly

Seated at the edge of chair, lower rib cage onto upper thigh, reaching behind heels. Keep wrists

inward, elbows out, and pull weight up towards ceiling. Pinch the shoulder blades together at top

of movement.

Routine:

Not available

Wide Front Pull-Up

Grasp chin-up bar using wide grip (a few inches wider than shoulder width). Pull body up until

chin clears bar, and lower body back down. Be sure arms are fully extended at bottom position.If necessary, modify with one foot on chair.

Routine: Not available
http://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191331-Back-Flyhttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191331-Back-Flyhttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191332-Wide-Front-Pull-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191332-Wide-Front-Pull-Uphttp://www.google.com/imgres?um=1&hl=en&tbo=d&biw=1140&bih=493&tbm=isch&tbnid=7s2lLs_KKC6tBM:&imgrefurl=http://geturmindwhite.blogspot.com/2012/03/circuit-1.html&docid=mS6wpoA-UrL6BM&imgurl=http://lh4.ggpht.com/-iUi-7bSM6bo/T1ZvLA2Z5uI/AAAAAAAAAMI/F8hnNvwT_8g/bloggerPlus.jpg&w=354&h=169&ei=AYMIUZWAI4vy9gTTq4BY&zoom=1&ved=1t:3588,r:44,s:0,i:223&iact=rc&dur=3544&sig=106708429662924624389&page=4&tbnh=135&tbnw=283&start=44&ndsp=15&tx=203&ty=61http://www.google.com/url?sa=i&source=images&cd=&cad=rja&docid=JutZDEMKM2AOjM&tbnid=Lmp8h5ZziSVMuM:&ved=0CAgQjRwwAA&url=http://www.goldenworkoutroutines.com/crazy_back_circuit.html&ei=OYAIUamBKIH09gSa5IGoAw&psig=AFQjCNEjO30mmdIwZ5W1fH_FdJCrlx88RQ&ust=1359598009699354http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=mS6wpoA-UrL6BM&tbnid=7s2lLs_KKC6tBM:&ved=0CAUQjRw&url=http://geturmindwhite.blogspot.com/2012/03/circuit-1.html&ei=l4UIUdq6K43g8wS0-IDgBA&psig=AFQjCNF1yDXi6vay-6XTmkgWx2i4QWxdLw&ust=1359598721923211http://www.google.com/imgres?um=1&hl=en&tbo=d&biw=1140&bih=493&tbm=isch&tbnid=_W_LLg87CwwzdM:&imgrefurl=http://albertkpark.blogspot.com/2010/09/full-body-workout-in-15-minutes-or-less.html&docid=Mq0GEXx707yaeM&imgurl=http://3.bp.blogspot.com/_6gF_odmR3iU/TIaSrec1-jI/AAAAAAAAAgQ/1SKluQd2h6Y/s1600/1005-illo-judo-pushup-483x300.jpg&w=483&h=300&ei=un4IUeP7NZOu8QT7zIDIBw&zoom=1&ved=1t:3588,r:24,s:0,i:163&iact=rc&dur=1179&sig=106708429662924624389&page=3&tbnh=172&tbnw=256&start=24&ndsp=13&tx=146&ty=89http://www.google.com/url?sa=i&source=images&cd=&cad=rja&docid=JutZDEMKM2AOjM&tbnid=Lmp8h5ZziSVMuM:&ved=0CAgQjRwwAA&url=http://www.goldenworkoutroutines.com/crazy_back_circuit.html&ei=OYAIUamBKIH09gSa5IGoAw&psig=AFQjCNEjO30mmdIwZ5W1fH_FdJCrlx88RQ&ust=1359598009699354http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=mS6wpoA-UrL6BM&tbnid=7s2lLs_KKC6tBM:&ved=0CAUQjRw&url=http://geturmindwhite.blogspot.com/2012/03/circuit-1.html&ei=l4UIUdq6K43g8wS0-IDgBA&psig=AFQjCNF1yDXi6vay-6XTmkgWx2i4QWxdLw&ust=1359598721923211http://www.google.com/url?sa=i&source=images&cd=&cad=rja&docid=JutZDEMKM2AOjM&tbnid=Lmp8h5ZziSVMuM:&ved=0CAgQjRwwAA&url=http://www.goldenworkoutroutines.com/crazy_back_circuit.html&ei=OYAIUamBKIH09gSa5IGoAw&psig=AFQjCNEjO30mmdIwZ5W1fH_FdJCrlx88RQ&ust=1359598009699354http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=mS6wpoA-UrL6BM&tbnid=7s2lLs_KKC6tBM:&ved=0CAUQjRw&url=http://geturmindwhite.blogspot.com/2012/03/circuit-1.html&ei=l4UIUdq6K43g8wS0-IDgBA&psig=AFQjCNF1yDXi6vay-6XTmkgWx2i4QWxdLw&ust=1359598721923211http://www.google.com/url?sa=i&source=images&cd=&cad=rja&docid=JutZDEMKM2AOjM&tbnid=Lmp8h5ZziSVMuM:&ved=0CAgQjRwwAA&url=http://www.goldenworkoutroutines.com/crazy_back_circuit.html&ei=OYAIUamBKIH09gSa5IGoAw&psig=AFQjCNEjO30mmdIwZ5W1fH_FdJCrlx88RQ&ust=1359598009699354http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=mS6wpoA-UrL6BM&tbnid=7s2lLs_KKC6tBM:&ved=0CAUQjRw&url=http://geturmindwhite.blogspot.com/2012/03/circuit-1.html&ei=l4UIUdq6K43g8wS0-IDgBA&psig=AFQjCNF1yDXi6vay-6XTmkgWx2i4QWxdLw&ust=1359598721923211http://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191332-Wide-Front-Pull-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191331-Back-Fly

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Page 7of 82

Standard Push-Up

Keep back and abs tight and lower straight down a few inches from floor.

Routine:

Not available

Reverse Grip Chin-Up

Grasp bar with palms facing body. Pull up until chin clears bar. Lower arms to full extension and

repeat. If necessary, modify with one foot on chair.

Routine:

Not available

Military Push-Up

Place hands directly beneath shoulders. Keeping arms and elbows tight against sides, perform

standard push-up movement.

Routine:

Not available

Closed Grip Overhand Pull-Up

Palms out, narrow grip. Perform standard pull-up motion. If necessary, modify with one foot on

chair.

Routine:

Not available

Wide Fly Push-Ups

Extend hands 3 inches wider on each side than standard push-up position.

Routine:

Not available
http://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191333-Standard-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191333-Standard-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191334-Reverse-Grip-Chin-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191334-Reverse-Grip-Chin-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191335-Military-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191335-Military-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191336-Closed-Grip-Overhand-Pull-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191336-Closed-Grip-Overhand-Pull-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191337-Wide-Fly-Push-Upshttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191337-Wide-Fly-Push-Upshttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191337-Wide-Fly-Push-Upshttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191336-Closed-Grip-Overhand-Pull-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191335-Military-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191334-Reverse-Grip-Chin-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191333-Standard-Push-Up

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Page 8of 82

Heavy Pants

With one foot forward and bent knees, bend at waist, keeping back flat. Lift weights fromforward foot up to waist, keeping elbows close to sides.

Routine:

Not available

Decline Push-Up

Feel elevated on chair, step or bench.

Routine:

Not available

Lawnmower (8 to Max reps)

Side lunge, rest elbow on knee, pull weight from floor to waist. Repeat on other side.

Routine:

Not available

Diamond Push-Up

From push-up position, bring hands together so thumbs and index fingers touch. Align hands

directly below heart. Elbows will flare out during push-up.

Routine:

Not available

Back Fly

Seated at the edge of chair, lower rib cage onto upper thigh, reaching behind heels. Keep wristsinward, elbows out, and pull weight up towards ceiling. Pinch the shoulder blades together at top

of movement.

Routine:

Not available
http://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191338-Heavy-Pantshttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191338-Heavy-Pantshttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191339-Decline-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191339-Decline-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191340-Lawnmower-8-to-Max-reps-http://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191340-Lawnmower-8-to-Max-reps-http://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191341-Diamond-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191341-Diamond-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191342-Back-Flyhttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191342-Back-Flyhttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191342-Back-Flyhttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191341-Diamond-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191340-Lawnmower-8-to-Max-reps-http://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191339-Decline-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191338-Heavy-Pants

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Dive-Bomber Push-Up

Move from a Downward Dog position (with wide hands and feet) to an Upward Dog position(the exercise simulates going back and forth underneath a fence). To modify, do NOT go backunderneath fence. Just return to Downward Dog position and go under fence forward.

Routine:

Not available

-END-
http://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191343-Dive-Bomber-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191343-Dive-Bomber-Push-Uphttp://tracker.dailyburn.com/workouts/32136-Chest-and-Back/exercises/191343-Dive-Bomber-Push-Up

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PHASE 1 WEEK 1-4 (PLYOMETRICS)Plyometrics are drills designed to connect strength with speed to produce power.

Also known as "jump training", this technique emerged in Eastern Europe in the

early 1970s. Coined by American track coach Fred Will, the term derives from the

Latin plyo+metrics, or "measurable increases". Plyometric training relates to any

activity that requires speed and strength, as it improves your ability to run faster,

jump higher, and maneuver in multidirectional sports. If your game involves a

court, field, track, mat, pool, ring, rink, or mountain, Plyometrics can help.

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Jump Squat

With feet parallel and shoulder-distance apart, slowly (in a 4-count) ease into the bottom of a

squat. At lowest point in squat quickly explode up, leaping off ground. Land gently and repeat.

To intensify: Maximize speed and reps and keep arms overhead.

Routine:

Time: 00:00:30

Run-Stance Squat

Start with your feet in a stance that looks like you're about to run. The toe of the front foot should

be aligned with the heel of the back foot. Perform 4 squats in this stance. After completion of the

fourth squat, leap up, twist, and land facing in the opposite direction. Repeat. To intensify:

Increase speed and height of jump.

Routine:

Time: 00:00:30

Airborne Heisman

This is a lateral leaping exercise. Start with feet together and jump sideways. As soon as you

land, bring opposite knee to your chest. Repeat back and forth. To intensify: Grab bottom of foot

with each hand. Strike the Heisman Pose.

Routine:

Time: 00:00:30
http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191671-Jump-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191671-Jump-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191672-Run-Stance-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191672-Run-Stance-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191673-Airborne-Heismanhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191673-Airborne-Heismanhttp://www.google.com/url?sa=i&source=images&cd=&cad=rja&docid=i8lEEf6HOqAK_M&tbnid=5-gxaQ7UweIYtM:&ved=0CAgQjRwwAA&url=http://rorofitness.com/coaching/tough-mudder-training-program-day-52-p90x-cardio-x/&ei=54wIUcruDqbp0gG_moGgAw&psig=AFQjCNHw8VDlk9dFQ6BfK0J8-M1DRvcQ-w&ust=1359601255280842http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191673-Airborne-Heismanhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191672-Run-Stance-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191671-Jump-Squat

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Swing Kick

Stand directly behind a chair and lift one leg after another, back and forth over the chair. Modify

by keeping knees bent over back of chair and control speed. To intensify: Use a stool for more

height and place hands behind head or straight up in the air.

Routine:

Time: 00:01:00

Jump Squat

With feet parallel and shoulder-distance apart, slowly (in a 4-count) ease into the bottom of a

squat. At lowest point in squat quickly explode up, leaping off ground. Land gently and repeat.To intensify: Maximize speed and reps and keep arms overhead.

Routine:

Time: 00:00:30
http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191674-Swing-Kickhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191674-Swing-Kickhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191675-Jump-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191675-Jump-Squathttp://3.bp.blogspot.com/_6wjEnha9Uf4/S3V5jdhKOoI/AAAAAAAAAxg/LZnsk0KNVFY/s1600-h/vlcsnap-2010-02-12-07h28m58s217.pnghttp://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=I0RQmDfBHp9bgM&tbnid=eRFd4Dhg0mHP8M:&ved=0CAUQjRw&url=http://www.fitbomb.com/2010/02/p90x-plyometrics-review.html&ei=240IUYLEJ4em9gSmi4DADA&psig=AFQjCNE3M4wHii3YWAuyk_Ydka4O70URVg&ust=1359601409113035http://3.bp.blogspot.com/_6wjEnha9Uf4/S3V5jdhKOoI/AAAAAAAAAxg/LZnsk0KNVFY/s1600-h/vlcsnap-2010-02-12-07h28m58s217.pnghttp://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=I0RQmDfBHp9bgM&tbnid=eRFd4Dhg0mHP8M:&ved=0CAUQjRw&url=http://www.fitbomb.com/2010/02/p90x-plyometrics-review.html&ei=240IUYLEJ4em9gSmi4DADA&psig=AFQjCNE3M4wHii3YWAuyk_Ydka4O70URVg&ust=1359601409113035http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191675-Jump-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191674-Swing-Kick

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Run-Stance Squat

Start with your feet in a stance that looks like you're about to run. The toe of the front foot should

be aligned with the heel of the back foot. Perform 4 squats in this stance. After completion of the

fourth squat, leap up, twist, and land facing in the opposite direction. Repeat. To intensify:Increase speed and height of jump.

Routine:

Time: 00:00:30

Airborne Heisman

This is a lateral leaping exercise. Start with feet together and jump sideways. As soon as you

land, bring opposite knee to your chest. Repeat back and forth. To intensify: Grab bottom of footwith each hand. Strike the Heisman Pose.

Routine:

Time: 00:00:30

Swing Kick

Stand directly behind a chair and lift one leg after another, back and forth over the chair. Modify

by keeping knees bent over back of chair and control speed. To intensify: Use a stool for more

height and place hands behind head or straight up in the air.

Routine:

Time: 00:01:00
http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191676-Run-Stance-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191676-Run-Stance-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191677-Airborne-Heismanhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191677-Airborne-Heismanhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191678-Swing-Kickhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191678-Swing-Kickhttp://4.bp.blogspot.com/_6wjEnha9Uf4/S3V6bCDQR3I/AAAAAAAAAx4/iKRHUi6ID_4/s1600-h/vlcsnap-2010-02-12-07h30m42s86.pnghttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191678-Swing-Kickhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191677-Airborne-Heismanhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191676-Run-Stance-Squat

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Squat Reach Jump

This explosive move is performed by jumping straight up after a controlled squat. To intensify:Deepen squat and fight for more height.

Routine:

Time: 00:00:30

Run-Stance Squat Switch Pick-Up

Similar to Run Squat but jumping and changing direction after every squat. Try to touch the

floor with every rep. Modify with minimal or no jump and no floor touch. To intensify: Increase

height and depth and touch floor after every squat

Routine Time: 00:00:30

Double Airborne Heisman

Just like the Airborne Heisman but with 2 lateral tire steps instead of 1. Modify by stepping andnot jumping sideways. To intensify: Add more knee height in the middle of lateral leaps and

strike the Heisman pose!

Routine Time: 00:00:30
http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191679-Squat-Reach-Jumphttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191679-Squat-Reach-Jumphttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191680-Run-Stance-Squat-Switch-Pick-Uphttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191680-Run-Stance-Squat-Switch-Pick-Uphttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191681-Double-Airborne-Heismanhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191681-Double-Airborne-Heismanhttp://4.bp.blogspot.com/_6wjEnha9Uf4/S3V6nk5S7oI/AAAAAAAAAyA/8wvNAlEyA24/s1600-h/vlcsnap-2010-02-12-07h41m01s186.pnghttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191681-Double-Airborne-Heismanhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191680-Run-Stance-Squat-Switch-Pick-Uphttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191679-Squat-Reach-Jump

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Circle Run

While running around your rolled-up towel (or any other small item you won't twist your ankleon), try to keep your head and shoulders as steady as possible. Clockwise and Counterclockwise,30 sec each.

Routine:

Time: 00:01:00

Squat Reach Jump

This explosive move is performed by jumping straight up after a controlled squat. To intensify:

Deepen squat and fight for more height.

Routine:

Time: 00:00:30

Run-Stance Squat Switch Pick-Up

Similar to Run Squat but jumping and changing direction after every squat. Try to touch the floorwith every rep. Modify with minimal or no jump and no floor touch. To intensify: Increase

height and depth and touch floor after every squat.(less)

Routine:

Time: 00:00:30

Circle Run

While running around your rolled-up towel (or any other small item you won't twist your ankle

on), try to keep your head and shoulders as steady as possible. Clockwise and Counterclockwise,

30 sec each(less)

Routine:

Time: 00:01:00
http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191682-Circle-Runhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191682-Circle-Runhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191683-Squat-Reach-Jumphttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191683-Squat-Reach-Jumphttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191684-Run-Stance-Squat-Switch-Pick-Uphttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191684-Run-Stance-Squat-Switch-Pick-Uphttp://tracker.dailyburn.com/workouts/32150-Plyometrics?page=2http://tracker.dailyburn.com/workouts/32150-Plyometrics?page=2http://tracker.dailyburn.com/workouts/32150-Plyometrics?page=2http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191686-Circle-Runhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191686-Circle-Runhttp://tracker.dailyburn.com/workouts/32150-Plyometrics?page=2http://tracker.dailyburn.com/workouts/32150-Plyometrics?page=2http://tracker.dailyburn.com/workouts/32150-Plyometrics?page=2http://tracker.dailyburn.com/workouts/32150-Plyometrics?page=2http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191686-Circle-Runhttp://tracker.dailyburn.com/workouts/32150-Plyometrics?page=2http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191684-Run-Stance-Squat-Switch-Pick-Uphttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191683-Squat-Reach-Jumphttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191682-Circle-Run

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Jump Knee Tuck

Keep upper body relatively calm while jumping up and pulling your knees in towards your chestrepeatedly. Use your hands as targets for your knees. Modify by lowering your hands, whichdecreases jump height. To intensify: Raise hands to increase jump height and pick up speed.

Routine:

Time: 00:00:30

Mary Katherine Lunge

Starting in a forward lunge, jump straight up. Switch legsin mid-air, then land in a lunge. Tointensify: Extend arms straight up overhead.

Routine:

Time: 00:00:30
http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191687-Jump-Knee-Tuckhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191687-Jump-Knee-Tuckhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191688-Mary-Katherine-Lungehttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191688-Mary-Katherine-Lungehttp://1.bp.blogspot.com/_6wjEnha9Uf4/S3V7eVpgTeI/AAAAAAAAAyQ/08-bMqh3HOQ/s1600-h/vlcsnap-2010-02-12-07h43m09s186.pnghttp://1.bp.blogspot.com/_6wjEnha9Uf4/S3V7eVpgTeI/AAAAAAAAAyQ/08-bMqh3HOQ/s1600-h/vlcsnap-2010-02-12-07h43m09s186.pnghttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191688-Mary-Katherine-Lungehttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191687-Jump-Knee-Tuck

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Leapfrog Squat

With legs wide, drop into a low squat. Keeping head and shoulders calm, jump/ leap left 2 times,

then back 2 times. Modify by taking your time and not squatting too deeply. To intensify:

Deepen squat and increase speed.

Routine:

Time: 00:00:30

Twist Combo

First 30 Seconds: Jump up, keeping head and shoulders facing front while feet and knees twistright, then center, then left. Second 30 Seconds: Spin body back and forth 180 degrees, changing

directions after every rep. This exercise is about speed, not height.

1 2 3

4 5

Routine: Time: 00:01:00
http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191689-Leapfrog-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191689-Leapfrog-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191690-Twist-Combohttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191690-Twist-Combohttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191690-Twist-Combohttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191689-Leapfrog-Squat

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Jump Knee Tuck

Keep upper body relatively calm while jumping up and pulling your knees in towards your chest

repeatedly. Use your hands as targets for your knees. Modify by lowering your hands, which

decreases jump height. To intensify: Raise hands to increase jump height and pick up speed.

Routine:

Time: 00:00:30

Mary Katherine Lunge

Starting in a forward lunge, jump straight up. Switch legs in mid-air, then land in a lunge. To

intensify: Extend arms straight up overhead.

Routine:

Time: 00:00:30

Leapfrog Squat

First 30 Seconds: Jump up, keeping head and shoulders facing front while feet and knees twist

right, then center, then left. Second 30 Seconds: Spin body back and forth 180 degrees, changingdirections after every rep. This exercise is about speed, not height.(less)

Routine:

Time: 00:00:30

Twist Combo

First 30 Seconds: Jump up, keeping head and shoulders facing front while feet and knees twistright, then center, then left. Second 30 Seconds: Spin body back and forth 180 degrees, changing

directions after every rep. This exercise is about speed, not height.(less)

Routine:

Time: 00:01:00
http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191691-Jump-Knee-Tuckhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191691-Jump-Knee-Tuckhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191692-Mary-Katherine-Lungehttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191692-Mary-Katherine-Lungehttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191693-Leapfrog-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191693-Leapfrog-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics?page=3http://tracker.dailyburn.com/workouts/32150-Plyometrics?page=3http://tracker.dailyburn.com/workouts/32150-Plyometrics?page=3http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191694-Twist-Combohttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191694-Twist-Combohttp://tracker.dailyburn.com/workouts/32150-Plyometrics?page=3http://tracker.dailyburn.com/workouts/32150-Plyometrics?page=3http://tracker.dailyburn.com/workouts/32150-Plyometrics?page=3http://tracker.dailyburn.com/workouts/32150-Plyometrics?page=3http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191694-Twist-Combohttp://tracker.dailyburn.com/workouts/32150-Plyometrics?page=3http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191693-Leapfrog-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191692-Mary-Katherine-Lungehttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191691-Jump-Knee-Tuck

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Rock Star Hop

Similar to Jump Knee Tuck, but instead of bringing knees to chest, you bring feet to butt. The

Pete Townsend arm swing is a nice touch also. Not too high! To intensify: Get up! Show 'em

how to rock & roll!

Routine:

Time: 00:00:30

Gap Jump

Leap/jump as far forward as you can, then turn around and do it again. It's very important to use

your arms to swing you forward. Alternate lead leg when jumping.

Routine:

Time: 00:00:30
http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191695-Rock-Star-Hophttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191695-Rock-Star-Hophttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191696-Gap-Jumphttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191696-Gap-Jumphttp://2.bp.blogspot.com/_6wjEnha9Uf4/S3V71e1ZWXI/AAAAAAAAAyY/dGdlNBeILNI/s1600-h/vlcsnap-2010-02-12-07h48m05s56.pnghttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191696-Gap-Jumphttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191695-Rock-Star-Hop

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Page 20of 82

Squat Jack

Start with old-fashioned jumping jacks in a squat position, then place hands behind head. To

intensify: Get down some more and extend arms straight up over your head.

Routine:

Time: 00:00:30

Military March

Without bending your knees or elbows, march in place. Extend your arms as high as far behind

you as possible. Legs should be raised as high as possible in front of you. Right arm and left leg

are up at the same time.

Routine:

Time: 00:01:00
http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191697-Squat-Jackhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191697-Squat-Jackhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191698-Military-Marchhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191698-Military-Marchhttp://2.bp.blogspot.com/_6wjEnha9Uf4/S3V8tS6JATI/AAAAAAAAAyo/Jm-H15Fnfvg/s1600-h/vlcsnap-2010-02-12-07h47m40s216.pnghttp://2.bp.blogspot.com/_6wjEnha9Uf4/S3V8A09PxHI/AAAAAAAAAyg/3SJUIJYt1W8/s1600-h/vlcsnap-2010-02-12-07h45m57s45.pnghttp://2.bp.blogspot.com/_6wjEnha9Uf4/S3V8tS6JATI/AAAAAAAAAyo/Jm-H15Fnfvg/s1600-h/vlcsnap-2010-02-12-07h47m40s216.pnghttp://2.bp.blogspot.com/_6wjEnha9Uf4/S3V8A09PxHI/AAAAAAAAAyg/3SJUIJYt1W8/s1600-h/vlcsnap-2010-02-12-07h45m57s45.pnghttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191698-Military-Marchhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191697-Squat-Jack

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Page 21of 82

Rock Star Hop

Similar to Jump Knee Tuck, but instead of bringing knees to chest, you bring feet to butt. The

Pete Townsend arm swing is a nice touch also. Not too high! To intensify: Get up! Show 'em

how to rock & roll!(less)

Routine:

Time: 00:00:30

Gap Jump

Leap/jump as far forward as you can, then turn around and do it again. It's very important to use

your arms to swing you forward. Alternate lead leg when jumping.

Routine:

Time: 00:00:30

Squat Jack

Start with old-fashioned jumping jacks in a squat position, then place hands behind head. To

intensify: Get down some more and extend arms straight up over your head.

Routine:

Time: 00:00:30

Military March

Without bending your knees or elbows, march in place. Extend your arms as high as far behind

you as possible. Legs should be raised as high as possible in front of you. Right arm and left legare up at the same time.(less)

Routine:

Time: 00:01:00
http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191699-Rock-Star-Hophttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191699-Rock-Star-Hophttp://tracker.dailyburn.com/workouts/32150-Plyometrics?page=3http://tracker.dailyburn.com/workouts/32150-Plyometrics?page=3http://tracker.dailyburn.com/workouts/32150-Plyometrics?page=3http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191700-Gap-Jumphttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191700-Gap-Jumphttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191701-Squat-Jackhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191701-Squat-Jackhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191702-Military-Marchhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191702-Military-Marchhttp://tracker.dailyburn.com/workouts/32150-Plyometrics?page=4http://tracker.dailyburn.com/workouts/32150-Plyometrics?page=4http://tracker.dailyburn.com/workouts/32150-Plyometrics?page=4http://tracker.dailyburn.com/workouts/32150-Plyometrics?page=4http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191702-Military-Marchhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191701-Squat-Jackhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191700-Gap-Jumphttp://tracker.dailyburn.com/workouts/32150-Plyometrics?page=3http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191699-Rock-Star-Hop

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Run Squat 180 Jump Switch

In a Runner's Squat stance with lead hand touching the floor, jump straight up, turn 180 degrees

in the air, and land facing in the opposite direction. Then jump back up and turn 180 degrees

back to the original starting point. Turn left then back right for the first round, right and back leftfor the second. Modify by not touching the floor each time. To intensify: Try to touch the floor

every time.

Routine:

Time: 00:00:30

Lateral Leapfrog Squat

The same as Leapfrog Squat but you move from side to side. To intensify: Increase leaping

speed, depth, and distance.

Routine:

Time: 00:00:30

Monster Truck Tire

Similar to Airborne Heismans but traveling in 4 big steps forward, then 4 back. No grabs or

poses.

Routine:

Time: 00:00:30
http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191703-Run-Squat-180-Jump-Switchhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191703-Run-Squat-180-Jump-Switchhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191704-Lateral-Leapfrog-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191704-Lateral-Leapfrog-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191705-Monster-Truck-Tirehttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191705-Monster-Truck-Tirehttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191705-Monster-Truck-Tirehttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191704-Lateral-Leapfrog-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191703-Run-Squat-180-Jump-Switch

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Hot Foot

Alternate feet at 30 seconds. Alternate hopping from side to side then from front to back on one

foot at a time. To modify, simulate slow jumprope move.

Routine:

Time: 00:01:00

Run Squat 180 Jump Switch

In a Runner's Squat stance with lead hand touching the floor, jump straight up, turn 180 degrees

in the air, and land facing in the opposite direction. Then jump back up and turn 180 degrees

back to the original starting point. Turn left then back right for the first round, right and back left

for the second. Modify by not touching the floor each time. To intensify: Try to touch the floor

every time.(less)

Routine:

Time: 00:00:30

Lateral Leapfrog Squat

The same as Leapfrog Squat but you move from side to side. To intensify: Increase leaping

speed, depth, and distance.

Routine:

Time: 00:00:30

Monster Truck Tire

Similar to Airborne Heismans but traveling in 4 big steps forward, then 4 back. No grabs or

poses.

Routine:

Time: 00:00:30

Hot Foot

Alternate feet at 30 seconds. Alternate hopping from side to side then from front to back on one

foot at a time. To modify, simulate slow jump rope move.

Routine:Time: 00:01:00
http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191706-Hot-Foothttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191706-Hot-Foothttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191707-Run-Squat-180-Jump-Switchhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191707-Run-Squat-180-Jump-Switchhttp://tracker.dailyburn.com/workouts/32150-Plyometrics?page=4http://tracker.dailyburn.com/workouts/32150-Plyometrics?page=4http://tracker.dailyburn.com/workouts/32150-Plyometrics?page=4http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191708-Lateral-Leapfrog-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191708-Lateral-Leapfrog-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191709-Monster-Truck-Tirehttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191709-Monster-Truck-Tirehttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191710-Hot-Foothttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191710-Hot-Foothttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191710-Hot-Foothttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191709-Monster-Truck-Tirehttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191708-Lateral-Leapfrog-Squathttp://tracker.dailyburn.com/workouts/32150-Plyometrics?page=4http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191707-Run-Squat-180-Jump-Switchhttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191706-Hot-Foot

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Pitch and Catch - Bonus

Bonus Round Simulate a baseball pitching motion. Step on the rubber, raise knee, drive forward,

and throw your best fastball. Be sure to follow through, squat down, and catch the ball. Do 30

seconds right-handed and 30 seconds left-handed.

Routine:

Time: 00:01:00

Jump Shot - Bonus

Bonus Round First 30 seconds: catch left and shoot right-handed. Second 30 seconds: catch right

and shoot left-handed.

Routine:

Time: 00:01:00

Football Hero - Bonus

Bonus Round 4 jukes forward (short and quick) and 6 high steps backward.

Routine:

Time: 00:01:00
http://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191711-Pitch-and-Catch-Bonushttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191711-Pitch-and-Catch-Bonushttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191712-Jump-Shot-Bonushttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191712-Jump-Shot-Bonushttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191713-Football-Hero-Bonushttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191713-Football-Hero-Bonushttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191713-Football-Hero-Bonushttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191712-Jump-Shot-Bonushttp://tracker.dailyburn.com/workouts/32150-Plyometrics/exercises/191711-Pitch-and-Catch-Bonus

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PHASE 1 WEEK 1-4 (SHOULDERS AND ARMS)

Applying the same principles as Chest & Back, you'll superset these muscle groups to exhaustion. As

you'll be using smaller muscles, this might prove slightly less of a struggle - but that doesn't mean you

won't be fully maxed when this workout is said and done. Just be sure to keep your form during the

latter part of the routine, when you'll be tempted to cheat your range of motion. Maintaining good form

is critical for proper muscular development and preventing injury, so stay strict and get ripped!

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Alternating Shoulder Press

Standing military press using one arm at a time. Palms out at the bottom to palms facing inwardat the top.

Routine:

Set 1: 15 reps

In and Out Bicep Curl

Standard curl with palms-up grip. Bring weights back down and turn forearms out to sides forside curls. Bring weights back down. Rotate back and forth.

Routine:

Set 1: 15 reps
http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191439-Alternating-Shoulder-Presshttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191439-Alternating-Shoulder-Presshttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191440-In-and-Out-Bicep-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191440-In-and-Out-Bicep-Curlhttp://1.bp.blogspot.com/_6wjEnha9Uf4/S3oq7SJj9CI/AAAAAAAAAz4/JFtQ9R-PEe4/s1600-h/vlcsnap-2010-02-15-20h32m09s203.pnghttp://1.bp.blogspot.com/_6wjEnha9Uf4/S3oq7SJj9CI/AAAAAAAAAz4/JFtQ9R-PEe4/s1600-h/vlcsnap-2010-02-15-20h32m09s203.pnghttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191440-In-and-Out-Bicep-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191439-Alternating-Shoulder-Press

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Two-Arm Triceps Kickback

Raise upper arms and keep at 90 degrees. Straighten arm to kick back the dumbbell. Make sure

elbows remain stationary.

Routine:

Set 1: 15 reps

Alternating Shoulder Press

Standing military press using one arm at a time. Palms out at the bottom to palms facing inward

at the top.

Routine:

Set 1: 15 reps

In and Out Bicep Curl

Standard curl with palms-up grip. Bring weights back down and turn forearms out to sides forside curls. Bring weights back down. Rotate back and forth.

Routine:

Set 1: 15 reps

Two-Arm Triceps Kickback

Raise upper arms and keep at 90 degrees. Straighten arm to kick back the dumbbell. Make sureelbows remain stationary.

Routine:
http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191441-Two-Arm-Triceps-Kickbackhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191441-Two-Arm-Triceps-Kickbackhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191442-Alternating-Shoulder-Presshttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191442-Alternating-Shoulder-Presshttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191443-In-and-Out-Bicep-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191443-In-and-Out-Bicep-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191444-Two-Arm-Triceps-Kickbackhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191444-Two-Arm-Triceps-Kickbackhttp://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=gTckU4G1_nzbrM&tbnid=pO7OmsbuJyGKuM:&ved=0CAUQjRw&url=http://www.fitbomb.com/2010/02/p90x-shoulders-arms-review.html&ei=fEELUaWLE4Gy8QSWiIBA&bvm=bv.41867550,d.eWU&psig=AFQjCNEm2gEKOjDWfbxLYtOCfCy3d5gDxQ&ust=1359778458400254http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=PEaYcOmGnM3QfM&tbnid=0BrFpBfRcsVxqM:&ved=0CAUQjRw&url=http://www.shapefit.com/triceps-exercises-standing-bent-over-two-arm-dumbbell-tricep-extensions.html&ei=O0ELUcnvJIby9gSnxIHoAw&bvm=bv.41867550,d.eWU&psig=AFQjCNEm2gEKOjDWfbxLYtOCfCy3d5gDxQ&ust=1359778458400254http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=gTckU4G1_nzbrM&tbnid=pO7OmsbuJyGKuM:&ved=0CAUQjRw&url=http://www.fitbomb.com/2010/02/p90x-shoulders-arms-review.html&ei=fEELUaWLE4Gy8QSWiIBA&bvm=bv.41867550,d.eWU&psig=AFQjCNEm2gEKOjDWfbxLYtOCfCy3d5gDxQ&ust=1359778458400254http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=PEaYcOmGnM3QfM&tbnid=0BrFpBfRcsVxqM:&ved=0CAUQjRw&url=http://www.shapefit.com/triceps-exercises-standing-bent-over-two-arm-dumbbell-tricep-extensions.html&ei=O0ELUcnvJIby9gSnxIHoAw&bvm=bv.41867550,d.eWU&psig=AFQjCNEm2gEKOjDWfbxLYtOCfCy3d5gDxQ&ust=1359778458400254http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191444-Two-Arm-Triceps-Kickbackhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191443-In-and-Out-Bicep-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191442-Alternating-Shoulder-Presshttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191441-Two-Arm-Triceps-Kickback

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Set 1: 15 reps

Deep Swimmer Press

Press dumbbells overhead in modified corkscrew motion. Start with palms in. While raisingdumbbells overhead, turn wrists so palms face out at top of move. Mimic move in reverse on

way down. To intensify: Add full bicep curl at the bottom of the move.

Routine:

Set 1: 15 reps

Full Supination Concentration Curl

Start with palms facing in and arms slightly extended in front of body, creating slight tension in

shoulders. Curl dumbbell and rotate wrists so palms face directly towards shoulder at top ofmovement. Squeeze at the top. Alternate arms.

Routine:

Set 1: 15 reps

Chair Dip

Heels on floor, legs straight, hands at side of body and on front of chair, lower body off chair,

and lift back up. To intensify: Put feet on chair, and/or alternate leg raise every 5 reps.

Routine:

Set 1: 15 reps

Deep Swimmer Press

Press dumbbells overhead in modified corkscrew motion. Start with palms in. While raising

dumbbells overhead, turn wrists so palms face out at top of move. Mimic move in reverse onway down. To intensify: Add full bicep curl at the bottom of the move.(less)

Routine:

Set 1: 15 reps

Full Supination Concentration Curl
http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191445-Deep-Swimmer-Presshttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191445-Deep-Swimmer-Presshttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191446-Full-Supination-Concentration-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191446-Full-Supination-Concentration-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191447-Chair-Diphttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191447-Chair-Diphttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191448-Deep-Swimmer-Presshttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191448-Deep-Swimmer-Presshttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Armshttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Armshttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Armshttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191449-Full-Supination-Concentration-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191449-Full-Supination-Concentration-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191449-Full-Supination-Concentration-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Armshttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191448-Deep-Swimmer-Presshttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191447-Chair-Diphttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191446-Full-Supination-Concentration-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191445-Deep-Swimmer-Press

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Start with palms facing in and arms slightly extended in front of body, creating slight tension in

shoulders. Curl dumbbell and rotate wrists so palms face directly towards shoulder at top ofmovement. Squeeze at the top. Alternate arms.(less)

Routine:

Set 1: 15 reps

Chair Dip

Heels on floor, legs straight, hands at side of body and on front of chair, lower body off chair,

and lift back up. To intensify: Put feet on chair, and/or alternate leg raise every 5 reps.

Routine:

Set 1: 15 reps

Upright Row

Pull up dumbbells from thighs to below chin. Elbows are higher than hands at end of movement.Maintain exaggerated posture throughout the exercise. To intensify: Move with 2-count hold and

added weight and/or reps, depending on fitness goals.(less)

Routine:

Set 1: 15 reps

Static Arm Curl

One arm hold static at 90 degrees, while other arm does 4 reps. Alternate arms and repeat

sequence. To intensify: Add extra round (4 reps hammer curls) each side.

Routine:

Set 1: 15 reps

Flip-Grip Twist Triceps Kickback

Stand leaning forward and perform standard triceps kickbacks, changing wrist position from

palms-up to palms-down while hands are closest to shoulder. Alternate wrist position between

each rep.

Routine:

Set 1: 15 reps
http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191450-Chair-Diphttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191450-Chair-Diphttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191451-Upright-Rowhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191451-Upright-Rowhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191452-Static-Arm-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191452-Static-Arm-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191453-Flip-Grip-Twist-Triceps-Kickbackhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191453-Flip-Grip-Twist-Triceps-Kickbackhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191453-Flip-Grip-Twist-Triceps-Kickbackhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191452-Static-Arm-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191451-Upright-Rowhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191450-Chair-Diphttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2

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Upright Row

Pull up dumbbells from thighs to below chin. Elbows are higher than hands at end of movement.

Maintain exaggerated posture throughout the exercise. To intensify: Move with 2-count hold and

added weight and/or reps, depending on fitness goals.(less)

Routine:

Set 1: 15 reps

Static Arm Curl

One arm hold static at 90 degrees, while other arm does 4 reps. Alternate arms and repeat

sequence. To intensify: Add extra round (4 reps hammer curls) each side.

Routine:

Set 1: 15 reps

Flip-Grip Twist Triceps Kickback

Stand leaning forward and perform standard triceps kickbacks, changing wrist position from

palms-up to palms-down while hands are closest to shoulder. Alternate wrist position betweeneach rep.

Routine:

Set 1: 15 reps

Seated Two-Angle Shoulder Fly

Sit straight up and perform standard shoulder fly. Then lean forward so lower rib cage comes incontact with upper thigh, and perform fly movement from that position. Note: Be careful not to

turn the bent-over shoulder fly into a back fly.(less)

Routine:

Set 1: 16 reps

Crouching Cohen Curl

With or without support of a wall, crouch to perform curl. Place elbows just below knees and be

sure to straighten arms completely at bottom of movement. Ian likes to alternate the right and left

arm.(less)
http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191454-Upright-Rowhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191454-Upright-Rowhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191455-Static-Arm-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191455-Static-Arm-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191456-Flip-Grip-Twist-Triceps-Kickbackhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191456-Flip-Grip-Twist-Triceps-Kickbackhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191457-Seated-Two-Angle-Shoulder-Flyhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191457-Seated-Two-Angle-Shoulder-Flyhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191458-Crouching-Cohen-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191458-Crouching-Cohen-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191458-Crouching-Cohen-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191457-Seated-Two-Angle-Shoulder-Flyhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191456-Flip-Grip-Twist-Triceps-Kickbackhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191455-Static-Arm-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=2http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191454-Upright-Row

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Routine:

Set 1: 15 reps

Lying-Down Triceps Extension

On back, lie on floor or bench. Bring dumbbells on either side of head, in line with forehead,

keeping upper arms and elbows stationary while extending lower arms skyward. Raise and lowerweights from the sides of your head to the sky and back down. To intensify: More weight/more

reps, depending on fitness goals(less)

Routine:

Set 1: 15 reps

Seated Two-Angle Shoulder Fly

Sit straight up and perform standard shoulder fly. Then lean forward so lower rib cage comes in

contact with upper thigh, and perform fly movement from that position. Note: Be careful not to

turn the bent-over shoulder fly into a back fly.(less)

Routine:

Set 1: 15 reps

Crouching Cohen Curl

With or without support of a wall, crouch to perform curl. Place elbows just below knees and be

sure to straighten arms completely at bottom of movement. Ian likes to alternate the right and leftarm.(less)

Routine:

Set 1: 15 reps

Lying-Down Triceps Extension

On back, lie on floor or bench. Bring dumbbells on either side of head, in line with forehead,keeping upper arms and elbows stationary while extending lower arms skyward. Raise and lower

weights from the sides of your head to the sky and back down. To intensify: More weight/more

reps, depending on fitness goals(less)

Routine:

Set 1: 15 reps
http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191459-Lying-Down-Triceps-Extensionhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191459-Lying-Down-Triceps-Extensionhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=3http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=3http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=3http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191460-Seated-Two-Angle-Shoulder-Flyhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191460-Seated-Two-Angle-Shoulder-Flyhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=3http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=3http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=3http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191461-Crouching-Cohen-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191461-Crouching-Cohen-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=3http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=3http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=3http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191462-Lying-Down-Triceps-Extensionhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191462-Lying-Down-Triceps-Extensionhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=3http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=3http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=3http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=3http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191462-Lying-Down-Triceps-Extensionhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=3http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191461-Crouching-Cohen-Curlhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=3http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191460-Seated-Two-Angle-Shoulder-Flyhttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms?page=3http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191459-Lying-Down-Triceps-Extension

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In and Out Straight-Arm Shoulder Fly - Bonus

Bonus Round Extend arms straight forward for first fly, then out to sides for second fly

movement.

Routine:

Set 1: 15 reps

Congdon Curl - Bonus

Bonus Round Curl weights up in a standard palms-up position. Then turn wrists inward to bring

weights down in hammer position.

Routine:

Set 1: 15 reps

Side Tri-Rise - Bonus

Bonus Round Lying on right side, place right hand on left shoulder and left hand between armpit

and chest. Push up, raising upper body off the ground. Lower body almost to floor, then repeat.

Routine:

Set 1: 15 reps

In and Out Straight-Arm Shoulder Fly - Bonus

Bonus Round Extend arms straight forward for first fly, then out to sides for second fly

movement.

Routine:

Set 1: 15 reps

Congdon Curl - Bonus

Bonus Round Curl weights up in a standard palms-up position. Then turn wrists inward to bring

weights down in hammer position.

Routine:

Set 1: 15 reps
http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191463-In-and-Out-Straight-Arm-Shoulder-Fly-Bonushttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191463-In-and-Out-Straight-Arm-Shoulder-Fly-Bonushttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191464-Congdon-Curl-Bonushttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191464-Congdon-Curl-Bonushttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191465-Side-Tri-Rise-Bonushttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191465-Side-Tri-Rise-Bonushttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191466-In-and-Out-Straight-Arm-Shoulder-Fly-Bonushttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191466-In-and-Out-Straight-Arm-Shoulder-Fly-Bonushttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191467-Congdon-Curl-Bonushttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191467-Congdon-Curl-Bonushttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191467-Congdon-Curl-Bonushttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191466-In-and-Out-Straight-Arm-Shoulder-Fly-Bonushttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191465-Side-Tri-Rise-Bonushttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191464-Congdon-Curl-Bonushttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191463-In-and-Out-Straight-Arm-Shoulder-Fly-Bonus

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Side Tri-Rise - Bonus

Bonus Round Lying on right side, place right hand on left shoulder and left hand between armpit

and chest. Push up, raising upper body off the ground. Lower body almost to floor, then repeat.

Routine:

Set 1: 15 reps
http://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191468-Side-Tri-Rise-Bonushttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191468-Side-Tri-Rise-Bonushttp://tracker.dailyburn.com/workouts/32141-Shoulders-and-Arms/exercises/191468-Side-Tri-Rise-Bonus

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PHASE 1 WEEK 1-4 (YOGA X)

Namaste... welcome to Yoga X. The philosophy of hatha yoga, on which this program is based,

is that the more you can focus on the breath through each pose, the less you will notice the strain

and discomfort. That's the goal of this workout. Although guys in particular may question yoga'splace in the X program, after one session they will understand why this body-sculpting workout

is a vital part of extreme fitness and an integral component of P90X. If you're new to yoga, this

won't be easy - but you'll be amazed at your progress in just 90 days.

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Warm Up

Mountain Pose, Wide Leg Hamstring Stretch, Wide Bent Torso Twist, Split Leg HamstringStretch, Standing Side Stretch, and Astanga Sun Salutations

Routine:

Time: 00:12:00

Runners Pose

Bend over with legs split in a low forward lunge, front leg bent at 90 degrees. Knee should beover the ankle and back leg straight on the ball of foot. Fingertips barely touching the floor on

either side of front foot. Lower torso towards floor and place both hands beside the instep offront foot or on the lower leg. Perform Vinyasa and repeat sequence on opposite side. To

intensify: Deepen lunge and lower torso until elbows rest on floor.(less)

Routine:

Time: 00:03:00

Crescent Pose

From Runner's Pose, raise torso straight up and reach hands skyward. Repeat on opposite side

after Vinyasa.

Routine:

Time: 00:02:00

Warrior One

Same as Crescent Pose, except place heel on floor. Perform Vinyasa. To intensify: Deepen lungeand bring biceps close to ears during upward reach. Repeat on opposite side after Vinyasa.

Routine:

Time: 00:02:00

Warrior Two
http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/539119-Warm-Uphttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/539119-Warm-Uphttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192409-Runners-Posehttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192409-Runners-Posehttp://tracker.dailyburn.com/workouts/32149-Yoga-Xhttp://tracker.dailyburn.com/workouts/32149-Yoga-Xhttp://tracker.dailyburn.com/workouts/32149-Yoga-Xhttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192412-Crescent-Posehttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192412-Crescent-Posehttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192414-Warrior-Onehttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192414-Warrior-Onehttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192397-Warrior-Twohttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192397-Warrior-Twohttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192397-Warrior-Twohttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192414-Warrior-Onehttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192412-Crescent-Posehttp://tracker.dailyburn.com/workouts/32149-Yoga-Xhttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192409-Runners-Posehttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/539119-Warm-Up

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From Warrior One position, extend front arm forward and rear arm backward. Arms should be

parallel to the floor. Be sure hips and shoulders are in alignment. Repeat on opposite side afterVinyasa. To intensify: Deepen lunge and work on opening hips.(less)

Routine:

Time: 00:02:00

Reverse Warrior

From Warrior Two position, bend torso back towards rear leg, gently placing hand on straight

back leg. Opposite arm, while turning palm up, reaches and extends overhead towards back wall.

Repeat on opposite side after Vinyasa. To intensify: Deepen lunge and extend reach without

resting hand on back leg.(less)

Routine:

Time: 00:02:00

Triangle Pose

From Reverse Warrior, straighten front leg, go to Warrior Two, and reach forward with front

hand. Kick back hip out and lower front hand towards floor on inside or outside of front legwhile raising opposite hand skyward. Look to skyward hand. Do a Vinyasa, then repeat sequence

on opposite side.(less)

Routine:

Time: 00:04:00

Twisting Triangle

Routine:

Time: 00:03:30

Chair to Twisting Chair (Prayer Twist)

Routine:

Time: 00:02:00

Right-Angle Pose to Extended Right-Angle Pose and Grab

Routine:
http://tracker.dailyburn.com/workouts/32149-Yoga-Xhttp://tracker.dailyburn.com/workouts/32149-Yoga-Xhttp://tracker.dailyburn.com/workouts/32149-Yoga-Xhttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192847-Reverse-Warriorhttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192847-Reverse-Warriorhttp://tracker.dailyburn.com/workouts/32149-Yoga-Xhttp://tracker.dailyburn.com/workouts/32149-Yoga-Xhttp://tracker.dailyburn.com/workouts/32149-Yoga-Xhttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192401-Triangle-Posehttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192401-Triangle-Posehttp://tracker.dailyburn.com/workouts/32149-Yoga-Xhttp://tracker.dailyburn.com/workouts/32149-Yoga-Xhttp://tracker.dailyburn.com/workouts/32149-Yoga-Xhttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192403-Twisting-Trianglehttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192403-Twisting-Trianglehttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192413-Chair-to-Twisting-Chair-Prayer-Twist-http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192413-Chair-to-Twisting-Chair-Prayer-Twist-http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192398-Right-Angle-Pose-to-Extended-Right-Angle-Pose-and-Grabhttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192398-Right-Angle-Pose-to-Extended-Right-Angle-Pose-and-Grabhttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192398-Right-Angle-Pose-to-Extended-Right-Angle-Pose-and-Grabhttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192413-Chair-to-Twisting-Chair-Prayer-Twist-http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192403-Twisting-Trianglehttp://tracker.dailyburn.com/workouts/32149-Yoga-Xhttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192401-Triangle-Posehttp://tracker.dailyburn.com/workouts/32149-Yoga-Xhttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192847-Reverse-Warriorhttp://tracker.dailyburn.com/workouts/32149-Yoga-X

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Time: 00:06:00

Prayer Twist From Runners Pose to Side Arm Balance

From Runner's Pose, twist torso towards lunging front leg, placing opposite arm on upper thigh.Place hands in prayer with elbow of other arm and eyes skyward. From Prayer Twist, lift and

extend bent supporting leg straight out on top of other leg. Turn entire body sideways, raising

arm towards ceiling while balancing on other arm. Repeat sequence on opposite side afterVinyasa. To intensify: During Prayer Twist, place hand on floor (instead of arm on thigh). Reachother arm skyward. Also, while in Side Arm Balance, raise upper leg.(less)

Routine:

Time: 00:04:00

Warrior Three to Standing Splits

From Crescent Pose, lunge forward, shifting weight onto front leg and lifting back leg in linewith torso. Straighten standing leg and reach arms straight ahead, parallel to torso and back leg.

From Warrior Three, bend forward, raising back leg higher by opening hip. Bring hands to the

floor, then grab standing leg with one or both hands while pulling head in toward leg.(less)

Routine:

Time: 00:01:30

Half Moon to Twisting Half Moon

From Standing Splits (if standing on right leg), reach right hand forward near pinkie toe,

simultaneously opening torso and lifting other arm skyward. Eyes are focused on skyward hand.Use yoga block if necessary. Switch hands and reach opposite arm skyward. Repeat on opposite

side after Vinyasa. Perform your last Vinyasa for this workout.(less)

Routine:

Time: 00:05:00

Tree

Stand on one leg, place foot on other leg on inside of thigh. Rotate knee of non-weight-bearing

leg to side. Hold hands in Prayer position, then reach arms overhead. Repeat on opposite side.

Routine:

Time: 00:02:30
http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192400-Prayer-Twist-From-Runners-Pose-to-Side-Arm-Balancehttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192400-Prayer-Twist-From-Runners-Pose-to-Side-Arm-Balancehttp://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192402-Warrior-Three-to-Standing-Splitshttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192402-Warrior-Three-to-Standing-Splitshttp://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192404-Half-Moon-to-Twisting-Half-Moonhttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192404-Half-Moon-to-Twisting-Half-Moonhttp://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192405-Treehttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192405-Treehttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192405-Treehttp://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192404-Half-Moon-to-Twisting-Half-Moonhttp://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192402-Warrior-Three-to-Standing-Splitshttp://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192400-Prayer-Twist-From-Runners-Pose-to-Side-Arm-Balance

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Royal Dancer

Stand on right leg with left hand holding inside of left ankle. Push left foot out against hand,

lifting leg. Tilt at waist while simultaneously raising right arm out in front of body. Keep palm

skyward. Repeat on opposite side. To intensify: Increase leg left and lean forward.(less)

Routine:

Time: 00:02:00

Standing Leg Extension

Balancing on one leg, raise opposite knee up as high as possible, then extend raised leg straight

out and support by placing hand under thigh. To intensify: Grasp big toe and extend leg to front.

Keep both legs straight.(less)

Routine:

Time: 00:02:00

Crane (Pre-Handstand)

From a crouched position, place hands on floor, shoulder-distance apart, and open knees widerthan elbows. Press inside of knees against upper arms and shift weight onto hands, lifting legs off

ground. Focus on removing balancing foot from floor. To intensify: Big toes gently touching

each other.(less)

Routine:

Time: 00:01:00

Seated Spinal Stretch

Seated position, pull right heel into left buttock and let knees drop to floor. Place left foot on

floor on right side of right knee. Reach right hand skyward, place left hand on floor directly

behind you. Twist torso to left and drop right elbow to the side of left thigh. On exhale, twisttorso and head to left, while driving right elbow into thigh, keeping fingers skyward. Make sure

head is up.(less)

Routine:

Set 1: 5 reps

Set 2: 5 reps
http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192406-Royal-Dancerhttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192406-Royal-Dancerhttp://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192407-Standing-Leg-Extensionhttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192407-Standing-Leg-Extensionhttp://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192408-Crane-Pre-Handstand-http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192408-Crane-Pre-Handstand-http://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192410-Seated-Spinal-Stretchhttp://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192410-Seated-Spinal-Stretchhttp://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192410-Seated-Spinal-Stretchhttp://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192408-Crane-Pre-Handstand-http://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/192407-Standing-Leg-Extensionhttp://tracker.dailyburn.com/workouts/32149-Yoga-X?page=2http://tracker.dailyburn.com/workouts/32149-Yoga-X/exercises/1

p90x phase 1 week 1-4

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p90x phase