P90x workout
Páginas: 5 (1081 palabras)
Publicado: 2 de septiembre de 2012
Classic P90X
PHASE 1
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Chest & Back,
Plyometrics
Ab Ripper X
Shoulder & Arms,
AB Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Chest & Back,
Plyometrics
Ab Ripper X
Shoulder & Arms,
AB Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo XRest or
X‐Stretch
Chest & Back,
Plyometrics
Ab Ripper X
Shoulder & Arms,
AB Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Rest or
X‐Stretch
Kenpo X
X Stretch
Core
Synergistics
Yoga X
Tuesday
Wednesday
Thursday
Friday
Saturday
Chest, Shoulders &
Tirceps, Ab Ripper
X
PlyometricsBack and Biceps,
Ab Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Chest, Shoulders &
Tirceps, Ab Ripper
X
Plyometrics
Back and Biceps,
Ab Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Chest, Shoulders &
Tirceps, Ab Ripper
X
Plyometrics
Back and Biceps,
Ab Ripper X
Yoga XLegs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Yoga X
Core
Synergistics
Kenpo X
X Stretch
Core
Synergistics
Yoga X
Rest or
X‐Stretch
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Chest & Back,
Plyometrics
Ab Ripper X
Phase 3
Core
Synergistics
Monday
PHASE 2
Yoga X
Shoulder & Arms,
AB Ripper XYoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Chest, Shoulders &
Tirceps, Ab Ripper
X
Plyometrics
Back and Biceps,
Ab Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Chest & Back,
Plyometrics
Ab Ripper X
Shoulder & Arms,
AB Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo XRest or
X‐Stretch
Chest, Shoulders &
Tirceps, Ab Ripper
X
Plyometrics
Back and Biceps,
Ab Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Yoga X
Core
Synergistics
Kenpo X
X Stretch
Core
Synergistics
Yoga X
Rest or
X‐Stretch
Sunday
Sunday
Double P90X
PHASE 1
Monday
Wednesday
ThursdayFriday
Saturday
Chest & Back,
Plyometrics
Ab Ripper X
Shoulder & Arms,
AB Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Chest & Back,
Plyometrics
Ab Ripper X
Shoulder & Arms,
AB Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Chest & Back,
Plyometrics
Ab Ripper XShoulder & Arms,
AB Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Kenpo X
X Stretch
Core
Synergistics
Yoga X
Rest or
X‐Stretch
PHASE 2
Yoga X
Core
Synergistics
Monday
Tuesday
am‐Cardio X
pm‐CST, Ab Plyometrics
Ripper X
am‐Cardio X
pm‐CST, Ab Plyometrics
Ripper X
am‐Cardio X
pm‐CST, Ab Plyometrics
Ripper XYoga X
Phase 3
Tuesday
Monday
am‐Cardio X
pm‐C&B, Ab
Ripper X
am‐Cardio X
pm‐CST, Ab
Ripper X
am‐Cardio X
pm‐C&B, Ab
Ripper X
am‐Cardio X
pm‐CST, Ab
Ripper X
Yoga X
Core
Synergistics
Tuesday
am‐Cardio X
pm‐
Plyometrics
am‐Cardio X
pm‐
Plyometrics
am‐Cardio X
pm‐
Plyometrics
am‐Cardio X
pm‐
Plyometrics
Core
SynergisticsCST = Chest, Shoulders and Triceps
B&B = Back and Biceps
Wednesday
am‐Cardio X
pm‐B&B, Ab
Ripper X
am‐Cardio X
pm‐B&B, Ab
Ripper X
am‐Cardio X
pm‐B&B, Ab
Ripper X
Thursday
Yoga X
Yoga X
Yoga X
Kenpo X
X Stretch
Wednesday
Thursday
Shoulder & Arms, am‐Cardio X
AB Ripper X
pm‐Yoga
Back and Biceps, am‐Cardio X ...
PHASE 1
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Chest & Back,
Plyometrics
Ab Ripper X
Shoulder & Arms,
AB Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Chest & Back,
Plyometrics
Ab Ripper X
Shoulder & Arms,
AB Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo XRest or
X‐Stretch
Chest & Back,
Plyometrics
Ab Ripper X
Shoulder & Arms,
AB Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Rest or
X‐Stretch
Kenpo X
X Stretch
Core
Synergistics
Yoga X
Tuesday
Wednesday
Thursday
Friday
Saturday
Chest, Shoulders &
Tirceps, Ab Ripper
X
PlyometricsBack and Biceps,
Ab Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Chest, Shoulders &
Tirceps, Ab Ripper
X
Plyometrics
Back and Biceps,
Ab Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Chest, Shoulders &
Tirceps, Ab Ripper
X
Plyometrics
Back and Biceps,
Ab Ripper X
Yoga XLegs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Yoga X
Core
Synergistics
Kenpo X
X Stretch
Core
Synergistics
Yoga X
Rest or
X‐Stretch
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Chest & Back,
Plyometrics
Ab Ripper X
Phase 3
Core
Synergistics
Monday
PHASE 2
Yoga X
Shoulder & Arms,
AB Ripper XYoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Chest, Shoulders &
Tirceps, Ab Ripper
X
Plyometrics
Back and Biceps,
Ab Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Chest & Back,
Plyometrics
Ab Ripper X
Shoulder & Arms,
AB Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo XRest or
X‐Stretch
Chest, Shoulders &
Tirceps, Ab Ripper
X
Plyometrics
Back and Biceps,
Ab Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Yoga X
Core
Synergistics
Kenpo X
X Stretch
Core
Synergistics
Yoga X
Rest or
X‐Stretch
Sunday
Sunday
Double P90X
PHASE 1
Monday
Wednesday
ThursdayFriday
Saturday
Chest & Back,
Plyometrics
Ab Ripper X
Shoulder & Arms,
AB Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Chest & Back,
Plyometrics
Ab Ripper X
Shoulder & Arms,
AB Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Chest & Back,
Plyometrics
Ab Ripper XShoulder & Arms,
AB Ripper X
Yoga X
Legs and Back,
AB Ripper X
Kenpo X
Rest or
X‐Stretch
Kenpo X
X Stretch
Core
Synergistics
Yoga X
Rest or
X‐Stretch
PHASE 2
Yoga X
Core
Synergistics
Monday
Tuesday
am‐Cardio X
pm‐CST, Ab Plyometrics
Ripper X
am‐Cardio X
pm‐CST, Ab Plyometrics
Ripper X
am‐Cardio X
pm‐CST, Ab Plyometrics
Ripper XYoga X
Phase 3
Tuesday
Monday
am‐Cardio X
pm‐C&B, Ab
Ripper X
am‐Cardio X
pm‐CST, Ab
Ripper X
am‐Cardio X
pm‐C&B, Ab
Ripper X
am‐Cardio X
pm‐CST, Ab
Ripper X
Yoga X
Core
Synergistics
Tuesday
am‐Cardio X
pm‐
Plyometrics
am‐Cardio X
pm‐
Plyometrics
am‐Cardio X
pm‐
Plyometrics
am‐Cardio X
pm‐
Plyometrics
Core
SynergisticsCST = Chest, Shoulders and Triceps
B&B = Back and Biceps
Wednesday
am‐Cardio X
pm‐B&B, Ab
Ripper X
am‐Cardio X
pm‐B&B, Ab
Ripper X
am‐Cardio X
pm‐B&B, Ab
Ripper X
Thursday
Yoga X
Yoga X
Yoga X
Kenpo X
X Stretch
Wednesday
Thursday
Shoulder & Arms, am‐Cardio X
AB Ripper X
pm‐Yoga
Back and Biceps, am‐Cardio X ...
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