Take four leaps forward, and then go back and forth within the time. Leapfrog Squats : Get into a squat position, legs bent, arms out before you, and then take four leaps backward without breaking the squat position. Fall into the deep lunge from each jump, and raise your arms above your head for an added bonus. Mary Katherine Lunges : Go into a deep lunge, and then leap up and switch feet positions, so that you are lunging on the other side. Leap up and get your knees high so that they rise above waist level, hitting your open palms. Leap up and switch feet placement in mid air, and go down to tap the ground again.ĭouble Airborn Heisman : Same as the Heisman’s from the first set, but not you stutter step twice between each knee raise, moving laterally each time.Ĭircle Run : Place a towel or other small object on the ground, and then run in a circle around it, facing always forward so that you alternate between moving back, sideways and forward in tight circles. Squat Switch Pickups : Place your feet in a boxer’s stance, and reach down to tap the ground by your front foot. Squat Reach Jumps : Akin to the first Jump Squats, but now you’re really fighting for height in the jump and depth in the squat. Swing Kicks : Set a stool before you, and swing your leg straight out over it, then back, and then do the other leg. Hold for a beat, and then leap across onto other foot, bringing that other knee up and holding it for a beat. After the fourth, leap up and switch feet placement in mid air, and go down to do another four squats again.Īirborn Heisman : Leap from side to side, bringing the outer knee up each time into a semi-hug.
Run Stance Squats : Place your feet in a boxer’s stance, and lower yourself into a squat four times. Jump Squats : Standing straight, leap up into the air, hands to the sky, and then sink into a squat, being careful with joints since this is your first exercise. By this point you should be well and truly warmed up, and ready for the main part of the workout. From there you dive into a deep hamstring stretch, leg extended before you while still standing. This one is 9 minutes long and starts off with high knees, wide high knees, jogging on the spot, hopping from side to side, lunges, Heismans, more lunges, extra deep lunges, and deep squats.įrom there he moves into a stretching section, where you begin with a quad stretch, leaning on a stool. The warm ups in P90X are for the most part identical in each workout, so you will quickly become familiar with this routine. Be aware of your joints during this workout, and try to land silently each time you jump, cushioning your joints as you exercise. And yes, that’s excellent for your body if you do it responsibly and monitor your heart rate. As a result, you’ll be drained by the end of this, with not only your legs wobbly but you lungs heaving and heart pounding. It’s about testing your entire cardiovascular system, getting enough oxygen into your blood and then getting that blood to your muscles so that you can keep going. It’s about jump training, whether you’re leaping into the sky or hopping from one leg to the other or leaping across the room. What is this workout all about? Legs, lungs and heart. It’s just under an hour long, six sets repeated twice, with an extensive warm up and cool down thrown in, so that’s plenty of time to get your lungs burning and your body dripping sweat.
However, if instead you simply cruise through, hopping and coasting, you won’t be impressed. Like all P90X workouts, the intensity level is up to you, so if you throw yourself into this, you’ll get your butt truly kicked. The first few times you do it you might even get close to hurling, but that’s only if you give it your all. Plain and simple? This is the ‘X’ is P90X. You’re doing plyometrics you can jump higher and run faster, and your heart and lungs are going to kick the panties off of anybody who tries to get out there with you. Keep a little bucket close by my friend because this routine is X-City. Tony says: Plyometrics means ‘jump training’, you’ve got lateral movement, forward movement, back and forth, up and down, burning calories, man oh man oh shevetz as my uncle used to say.
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