P90X2_Worksheets.pdf

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WOR K SHE E T
•
X2 C O RE
DATE / WEEK
Warm-Up
01. Sphinx Plank Crunch
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02. Warrior 3 Cross Crunch
03. Single Leg Walk Out to Sphinx
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04. Half Angel
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05. Roller Boat
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06. 3 Speed Med Ball Push-Up
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07. One Leg Lateral Leap Squat
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08. Core Circle
09. Holmsen Screamer Lunge
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10. Med Ball Dreya Roll
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11. Plank Burpee on Stability Ball
12. Banana Ball Switch Crunch
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13. 3-Point Squat Press with Med Ball
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14. Slo-Mo Balance Climber (Alternating Legs)
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15. X2 Diver
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16. Ryan Sphinx Twist Crunch
17. One Leg Med Ball Burpee
(Alternate Every 3 Reps)
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Cool–Down
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
R = reps W = weight RT = right LT = left Sec = time
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.
© 2011 Beachbody, LLC. All rights reserved.
WOR K S H EE T
•
X2 TOTAL BODY
DATE / WEEK
Warm-Up
ROUND 1
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01. 1-Arm Chest Press
02. 4-Position Pull-Up
03. Push-Up Side Arm Balance
04. Switch Lunge Press
05. Warrior 3 Kickback
06. Warrior 3 Curl
Water Break
07. Boing Push-Up
08. Crunchy Lever Pull-Up
09. Mule Kick Burpee
10. Swimmer’s Curl Press in �½ Chair
11. Balance Kickback on Stability Ball
12. Rocket Launcher Preacher Curl
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Water Break
ROUND 2
13. 1-Arm Chest Press
14. 4-Position Pull-Up
15. Push-Up Side Arm Balance
16. Switch Lunge Press
17. Warrior 3 Kickback
18. Warrior 3 Curl
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Water Break
19. Boing Push-Up
20. Crunchy Lever Pull-Up
21. Mule Kick Burpee
22. Swimmer’s Curl Press in �½ Chair
23. Balance Kickback on Stability Ball
24. Rocket Launcher Preacher Curl
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Cool-Down
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
R= reps W= weight RT= right LT= left
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.
© 2011 Beachbody, LLC. All rights reserved.
WO R K S HEE T
•
X2 BA LA NC E + POWE R
DATE / WEEK
Warm-Up
01. Sphinx to Plank Plyo Bounce
02. 1-Leg Plyo Squat Reach
03. Russian Twist
04. Sphinx to Plank Roll Up
05. 4-Direction 1-Leg Squat Hop
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06. Forearm Alt Side Plank
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Water Break
07. Decline Sphinx Plank Press
08. Weighted Katherine
09. Plank X Crunch
10. Renegade Row �½ Lolasana
11. Glute Bridge Roll Out
12. Over/Under Boat
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Water Break
13. Warrior Row Press
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14. Split Lunge
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15. Crawly Crab Press
16. Lateral Plyo Push-Up
17. Lunge Kneel Knee Raise
18. X Plank Spider Twist
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Water Break
19. Dumbbell Row to Side Plank
20. Dumbbell Super Burpee
21. Plank Ball Crunch
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Cool-Down
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
R = reps W = weight RT = right LT = left
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.
© 2011 Beachbody, LLC. All rights reserved.
WOR K S H EET
•
C HES T + BAC K + BA L AN CE
DATE / WEEK
Warm-Up
01. Pull-Up X
02. Plyo Stability Ball Push-Up
03. Core Crunch Chin-Up
04. Push-Up Side Arm Balance
05. Lever
06. 4-Ball Push-Up
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a. Chin-Up
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b. Pull-Up
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a. Chin-Up
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b. Pull-Up
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a. Chin-Up
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b. Pull-Up
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a. Chin-Up
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b. Pull-Up
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07. Chin Pull
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b. Pull-Up
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08. The Impossible/Possible
09. “L” Pull-Up
10. 3-Ball Plyo Push-Up (Switch Left to Right)
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Water Break
11. Vaulter Pull-Up (Switch Grip Every 2 Reps)
12. Elevated Stability Ball Push-Up
13. In & Out (1 Rep Wide Grip, 1 Rep Narrow Grip)
14. Swimmer’s Push-Up
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a. Wide Hand Grip
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b. Palm to Palm Grip
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a. Wide Hand Grip
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b. Palm to Palm Grip
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c. Overhand Close
Pull-Up
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d. Chin-Up
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a. Wide Hand Grip
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b. Palm to Palm Grip
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c. Overhand Close
Pull-Up
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d. Chin-Up
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a. Wide Hand Grip
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b. Palm to Palm Grip
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c. Overhand Close
Pull-Up
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d. Chin-Up
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a. Wide Hand Grip
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b. Palm to Palm Grip
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c. Overhand Close
Pull-Up
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d. Chin-Up
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15. 4-Grip Pull-Up
c. Overhand Close
Pull-Up
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d. Chin-Up
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16. Double Wide Push-Up
17. Double Wide Pull-Up
18. Chattarocker
19. Towel Pull-Up
20. Med Ball Plyo Push-Up
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Cool–Down
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
R = reps W = weight
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.
© 2011 Beachbody, LLC. All rights reserved.
WO R K S HEE T
•
X2 SHO ULD E RS + A R M S
DATE / WEEK
Warm-Up
ROUND 1
01. Balance Curl
02. Arnold Press (Alternate Arms)
03. Overhead Tricep Pull
04. Six Direction Shoulder Fly
05. Crazy Eight (Alternate Arms
and Feet Every 8 Reps)
06. Y-T Fly
07. Rocket Launcher Tricep Kickback
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Water Break
ROUND 2
08. Balance Curl
09. Arnold Press (Alternate Arms)
10. Overhead Tricep Pull
11. Six Direction Shoulder Fly
12. Crazy Eight (Alternate Arms
and Feet Every 8 Reps)
13. Y-T Fly
14. Rocket Launcher Tricep Kickback
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Water Break
ROUND 3
15. Balance Curl
16. Arnold Press (Alternate Arms)
17. Overhead Tricep Pull
18. Six Direction Shoulder Fly
19. Crazy Eight (Alternate Arms
and Feet Every 8 Reps)
20. Y-T Fly
21. Rocket Launcher Tricep Kickback
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Cool–Down
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
PowerStands is a registered trademark of Tony Horton.
*Optional
R = reps W = weight
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.
© 2011 Beachbody, LLC. All rights reserved.

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