p90x2 worksheets[1]

7/31/2019 P90X2 Worksheets[1]

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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 TeamBeachbody.com.

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

*Optional 2011 Beachbody, LLC. All rights reserved

ATE / WEEK

Warm-Up

1. Sphinx Plank CrunchR R R R R

2. Warrior 3 Cross CrunchRT

LT

RT

LT

RT

LT

RT

LT

RT

LT

3. Single Leg Walk Out to SphinxRT

LT

RT

LT

RT

LT

RT

LT

RT

LT

4. Half AngelRT

LT

RT

LT

RT

LT

RT

LT

RT

LT

5. Roller BoatR R R R R

6. 3 Speed Med Ball Push-UpR R R R R

7. One Leg Lateral Leap SquatR R R R R

8. Core CircleRT__________Sec

LT__________Sec

RT__________Sec

LT__________Sec

RT__________Sec

LT__________Sec

RT__________Sec

LT__________Sec

RT__________S

LT__________S

9. Holmsen Screamer LungeRT

LT

RT

LT

RT

LT

RT

LT

RT

LT

0. Med Ball Dreya RollR_______W R_______W R_______W R_______W R_______W

1. Plank Burpee on Stability BallRT

LT

RT

LT

RT

LT

RT

LT

RT

LT

2. Banana Ball Switch CrunchR R R R R

3. 3-Point Squat Press with Med Ball

R R R R R

4. Slo-Mo Balance Climber (Alternating Legs)R R R R R

5. X2 DiverR R R R R

6. Ryan Sphinx Twist Crunch

RT

LT

RT

LT

RT

LT

RT

LT

RT

LT

7. One Leg Med Ball Burpee(Alternate Every 3 Reps)

R R R R R

CoolDown

WORKSHEET X2 CORE

R = reps W = weight RT = right LT = left Sec = t


2/8





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 2011 Beachbody, LLC. All rights reserved

DATE / WEEK

Warm-Up

ROUND1

01. 1-Arm Chest PressR W

LT W

R W

LT W

R W

LT W

R W

LT W

RT W

LT W

02. 4-Position Pull-Up R R R R R

03. Push-Up Side Arm Balance R R R R R

04. Switch Lunge PressR W

LT W

R W

LT W

R W

LT W

R W

LT W

RT W

LT W

05. Warrior 3 KickbackR W

LT W

R W

LT W

R W

LT W

R W

LT W

RT W

LT W

06. Warrior 3 CurlR W

LT W

R W

LT W

R W

LT W

R W

LT W

RT W

LT W

Water Break

07. Boing Push-Up R R R R R

08. Crunchy Lever Pull-Up R R R R R

09. Mule Kick Burpee R R R R R

10. Swimmers Curl Press in Chair R W R W R W R W R W

11. Balance Kickback on Stability BallR W

LT W

R W

LT W

R W

LT W

R W

LT W

R W

LT W

12. Rocket Launcher Preacher Curl R W R W R W R W R W

Water Break

ROUND2

13. 1-Arm Chest PressR W

LT W

R W

LT W

R W

LT W

R W

LT W

RT W

LT W

14. 4-Position Pull-Up R R R R R

15. Push-Up Side Arm Balance R R R R R

16. Switch Lunge Press

R W

LT W

R W

LT W

R W

LT W

R W

LT W

RT W

LT W

17. Warrior 3 KickbackR W

LT W

R W

LT W

R W

LT W

R W

LT W

RT W

LT W

18. Warrior 3 CurlR W

LT W

R W

LT W

R W

LT W

R W

LT W

RT W

LT W

Water Break

19. Boing Push-Up R R R R R

20. Crunchy Lever Pull-Up R R R R R

21. Mule Kick Burpee R R R R R

22. Swimmers Curl Press in ChairR W R W R W R W R W

23. Balance Kickback on Stability BallR W

LT W

R W

LT W

R W

LT W

R W

LT W

RT W

LT W

24. Rocket Launcher Preacher Curl R W R W R W R W R W

Cool-Down

WORKSHEET X2 TOTAL BODY

R= reps W= weight RT= right LT=


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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

PowerStands is a registered trademark of Tony Horton. *Optional 2011 Beachbody, LLC. All rights reserved

DATE / WEEK

Warm-Up

1. Sphinx to Plank Plyo BounceR R R R R

2. 1-Leg Plyo Squat ReachR R R R R

3. Russian TwistR R R R R

4. Sphinx to Plank Roll UpR R R R R

5. 4-Direction 1-Leg Squat HopLT

RT

LT

RT

LT

RT

LT

RT

LT

RT

6. Forearm Alt Side PlankLT

RT

LT

RT

LT

RT

LT

RT

LT

RT

Water Break

7. Decline Sphinx Plank PressR R R R R

8. Weighted KatherineR R R R R

9. Plank X Crunch R R R R R

0. Renegade Row LolasanaR W R W R W R W R W

1. Glute Bridge Roll OutR R R R R

2. Over/Under BoatR R R R R

Water Break

3. Warrior Row PressLT______ W

RT______ W

LT_______W

RT_______W

LT_______W

RT_______W

LT_______W

RT_______W

LT_______W

RT_______W

4. Split LungeLT

RT

LT

RT

LT

RT

LT

RT

LT

RT

5. Crawly Crab PressLT______W

RT______W

LT_______W

RT_______W

LT______W

RT______W

LT______W

RT______W

LT_______W

RT_______W

6. Lateral Plyo Push-UpR R R R R

7. Lunge Kneel Knee RaiseLT_______W

RT_______W

LT_______W

RT_______W

LT_______W

RT_______W

LT_______W

RT_______W

LT_______W

RT_______W

8. X Plank Spider TwistR R R R R

Water Break

9. Dumbbell Row to Side PlankLT_______W

RT_______W

LT_______W

RT_______W

LT_______W

RT_______W

LT_______W

RT_______W

LT_______W

RT_______W

0. Dumbbell Super BurpeeLT_______W

RT_______W

LT_______W

RT_______W

LT_______W

RT_______W

LT_______W

RT_______W

LT_______W

RT_______W

1. Plank Ball CrunchR R R R R

Cool-Down

WORKSHEET X2 BALANCE + POWER

R = reps W = weight RT = right LT =


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2011 Beachbody, LLC. All rights reserved

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

PowerStands is a registered trademark of Tony Horton. *Optional

DATE / WEEK

Warm-Up

1. Pull-Up X R R R R R

2. Plyo Stability Ball Push-UpR R R R R

3. Core Crunch Chin-Up R R R R R

4. Push-Up Side Arm BalanceR R R R R

5. Lever R R R R R

6. 4-Ball Push-UpR R R R R

7. Chin Pull

a. Chin-Up

R

b. Pull-Up

R

a. Chin-Up

R

b. Pull-Up

R

a. Chin-Up

R

b. Pull-Up

R

a. Chin-Up

R

b. Pull-Up

R

a. Chin-Up

R

b. Pull-Up

R

8. The Impossible/PossibleR R R R R

9. L Pull-Up R R R R R

0. 3-Ball Plyo Push-Up (Switch Left to Right)R R R R R

Water Break

1. Vaulter Pull-Up (Switch Grip Every 2 Reps) R R R R R

2. Elevated Stability Ball Push-UpR R R R R

3. In & Out (1 Rep Wide Grip, 1 Rep Narrow Grip) R R R R R

4. Swimmers Push-UpR R R R R

5. 4-Grip Pull-Up

a. Wide Hand Grip

R

b. Palm to Palm Grip

R

c. Overhand Close

Pull-Up

R

d. Chin-Up

R

a. Wide Hand Grip

R


R

c. Overhand Close

Pull-Up

R

d. Chin-Up

R

a. Wide Hand Grip

R


R

c. Overhand Close

Pull-Up

R

d. Chin-Up

R

a. Wide Hand Grip

R


R

c. Overhand Close

Pull-Up

R

d. Chin-Up

R

a. Wide Hand G

R

b. Palm to Palm

R

c. Overhand Clo

Pull-Up

R

d. Chin-Up

R

6. Double Wide Push-UpR R R R R

7. Double Wide Pull-Up R R R R R

8. ChattarockerR R R R R

9. Towel Pull-UpR R R R R

0. Med Ball Plyo Push-UpR R R R R

CoolDown

WORKSHEET CHEST + BACK + BALANCE

R = reps W = w


5/8





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


DATE / WEEK

Warm-Up

ROUND1 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 PullR W R W R W R W R W

04. Six Direction Shoulder FlyR W R W R W R W R W

05. Crazy Eight (Alternate Armsand Feet Every 8 Reps) R W R W R W R W R W

06. Y-T FlyR W R W R W R W R W

07. Rocket Launcher Tricep KickbackR W R W R W R W R W

Water Break

ROUND2

08. Balance CurlR W R W R W R W R W

09. Arnold Press (Alternate Arms) R W R W R W R W R W



12. Crazy Eight (Alternate Armsand Feet Every 8 Reps) R W R W R W R W R W



Water Break

ROUND3

15. Balance CurlR W R W R W R W R W

16. Arnold Press (Alternate Arms)R W R W R W R W R W



19. Crazy Eight (Alternate Armsand Feet Every 8 Reps)

R W R W R W R W R W



CoolDown

WORKSHEET X2 SHOULDERS + ARMS

R = reps W = we


6/8





Equipment Required

Stability Ball (or Towel and Sturdy Chair) Foam Roller* Weights* P90X Chin-Up Bar (or Bands with Door Attachment) Chin-Up Max (or Sturdy Chair)* Worksheet and Pen Water and Towel

PowerStands is a registered trademark of Tony Horton. *Optional

Tony HortonsPowerStands

P90X

Peak PerformanceProtein Bars

P90X PeakHealth Formula

P90X Resultsand RecoveryFormula

P90X Chin-Up Bar

Shakeology

Medicine BallsPremiumStability BallFoam Roller

e these recommended items with P90X2. To order, contact your Coach or go to TeamBeachbody.com.


DATE / WEEK

Warm-Up

ROUND1 01. No Kip Pull-Up R R R R R

02. Plyo Frog Squat R R R R R

03. Wide Leg Close Grip Chin-Up R R R R R

04. Chair JumpR R R R R

05. Chin Pull R R R R R

Water Break

06. Plyo Lunge Press R W R W R W R W R W

07. V Pull-Up R R R R R

08. Surfer Spin R R R R R

09. Kippy Cross Fugly Pull R R R R R

10. Jack-in-the-Box Knee Tuck R R R R R

Water Break

ROUND2 11. No Kip Pull-Up R R R R R

12. Plyo Frog Squat R R R R R

13. Wide Leg Close Grip Chin-Up R R R R R

14. Chair Jump R R R R R

15. Chin Pull R R R R R

Water Break

16. Plyo Lunge Press R W R W R W R W R W

17. V Pull-Up R R R R R

18. Surfer Spin R R R R R

19. Kippy Cross Fugly Pull R R R R R

20. Jack-in-the-Box Knee Tuck R R R R R

Cool-Down

WORKSHEET BASE + BACK

R = reps W = we


7/8





Equipment Required

Stability Ball (or Towel and Sturdy Chair) Foam Roller* Mat* Weights (or Bands) 4 Medicine Balls* (or 2 Towels) PowerStands* Plyo Box (or Sturdy Chair) Worksheet and Pen Water and Towel


order this additional extreme workout, contact your Coach or go to TeamBeachbody.com.

DATE / WEEK

Warm-Up

ROUND1 01. Chattarocker Push-Up

R R R R R

02. Strip Press 1R W R W R W R W R W



05. Tricep Extension on Stability BallR W R W R W R W R W

06. 3-Ball ExtravaganzaR R R R R

07. Callahan Press (Left Leg)R W R W R W R W R W

08. Iron Man KickbackR W R W R W R W R W


10. X2 Circle FlyR R R R R

11. 3-Ball DipR R R R R

Water Break

ROUND2

12. Chattarocker Push-UpR R R R R



15. Strip Press 3 R W R W R W R W R W

16. Tricep Extension on Stability BallR W R W R W R W R W

17. 3-Ball ExtravaganzaR R R R R

18. Callahan Press (Right Leg)R W R W R W R W R W

19. Iron Man KickbackR W R W R W R W R W


21. X2 Circle Fly R R R R R

22. 3-Ball DipR R R R R

CoolDown

WORKSHEET X2 CHEST + SHOULDERS

+ TRIS

R = reps W = w


8/8

Equipment Required

Premium Stability Ball (or Towel and Sturdy Chair) Foam Roller* Weights (or Bands) Plyo Box* (or Towel and Sturdy Chair) P90X Chin-Up Bar (or Bands with Door Attachment) Water and Towel

1 Medicine Ball* Chin-Up Max* (or Sturdy Chair) Worksheet and Pen

*Optional






order this additional extreme workout, contact your Coach or go to TeamBeachbody.com.

DATE / WEEK

Warm-Up

1. Around the World Pull-Up R R R R R

2. Alt Hammer CurlR W R W R W R W R W

3. Med Ball Renegade RowR W R W R W R W R W

4. Band Bicep CurlR BC R BC R BC R BC R BC

5. Pull-Up X R R R R R

6. Med Ball Renegade CurlR W R W R W R W R W

7. Wide Leg Row TwistR BC R BC R BC R BC R BC

8. Balance Dumbbell CurlR W R W R W R W R W

9. Switch Grip Pull-Up R R R R R

0. Roman Band CurlR BC R BC R BC R BC R BC

1. 21 Pull-Up

a. 7 Low Pull-Up

R

b. 7 High Pull-Up

R

c. 7 Full-Range Pull-

Up R

a. 7 Low Pull-Up

R

b. 7 High Pull-Up

R


Up R

a. 7 Low Pull-Up

R

b. 7 High Pull-Up

R


Up R

a. 7 Low Pull-Up

R

b. 7 High Pull-Up

R


Up R

a. 7 Low Pull-U

R

b. 7 High Pull-U

R

c. 7 Full-Range

Up R

Water Break

2. Entmans Chin-Up R R R R R

3. Ball PreacherR W R W R W R W R W

4. Stability Ball LawnmowerR W R W R W R W R W

5. Renegade Roman CurlR W R W R W R W R W

6. Zip Kip Pull-Up R R R R R

7. High-Rep Balance Curl (Switch Legs at 15 Reps)R W R W R W R W R W

8. Straight Arm PulloverR W R W R W R W R W

9. Renegade Hammer Curl (Alternating Arms)R W R W R W R W R W

0. Zip Kip Chin-Up R R R R R

1. Close Body Curl R W R W R W R W R W

2. Cross Fugly Pull-Up R R R R R

CoolDown

WORKSHEET V SCULPT

R = reps W = weight BC = band c

p90x2 worksheets[1]

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