Overview

Chest & Back
Plyometrics
Shoulders & Arms
Yoga X
Legs & Back
Kenpo X
X Stretch
Core Synergistics
Chest, Shoulders, & Triceps
Back & Biceps
Cardio X
Ab Ripper X

Sheet 1: Chest & Back

				WorkSheet
				R = Reps		W = Weight

Workout		Week_____	Week_____	Week_____	Week_____	Week_____
01	Standard Push-Up	R______	R______	R______	R______	R______
01	Standard Push-Up	R______	R______	R______	R______	R______
02	Wide Front Pull-Up	R______	R______	R______	R______	R______
02	Wide Front Pull-Up	R______	R______	R______	R______	R______
03	Military Push-Up	R______	R______	R______	R______	R______
03	Military Push-Up	R______	R______	R______	R______	R______
04	Reverse Grip Chin-Up	R______	R______	R______	R______	R______
04	Reverse Grip Chin-Up	R______	R______	R______	R______	R______
05	Wide Fly Push-Up	R______	R______	R______	R______	R______
05	Wide Fly Push-Up	R______	R______	R______	R______	R______
06	Closed Grip Overhead Pull-Up	R______	R______	R______	R______	R______
06	Closed Grip Overhead Pull-Up	R______	R______	R______	R______	R______
07	Decline Push-Up	R______	R______	R______	R______	R______
07	Decline Push-Up	R______	R______	R______	R______	R______
08	Heavy Pants	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
08	Heavy Pants	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
09	Diamond Push-Up	R______	R______	R______	R______	R______
09	Diamond Push-Up	R______	R______	R______	R______	R______
10	Lawn Mowers	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
10	Lawn Mowers	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
11	Dive Bomber Push-Up	R______	R______	R______	R______	R______
11	Dive Bomber Push-Up	R______	R______	R______	R______	R______
12	Back Flys	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
12	Back Flys	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___

Chest & Back

Sheet 2: Plyometrics

				WorkSheet
						R = Reps

Workout		Week_____	Week_____	Week_____	Week_____	Week_____
01	Jump Squat	R_______	R_______	R_______	R_______	R_______
01	Jump Squat	R_______	R_______	R_______	R_______	R_______
02	Run-Stance Squat	R_______	R_______	R_______	R_______	R_______
02	Run-Stance Squat	R_______	R_______	R_______	R_______	R_______
03	Airborne Heisman	R_______	R_______	R_______	R_______	R_______
03	Airborne Heisman	R_______	R_______	R_______	R_______	R_______
04	Swing Kick	R_______	R_______	R_______	R_______	R_______
04	Swing Kick	R_______	R_______	R_______	R_______	R_______
05	Squat Reach Jump	R_______	R_______	R_______	R_______	R_______
05	Squat Reach Jump	R_______	R_______	R_______	R_______	R_______
06	Run-Stance Squat Switch Pick-up	R_______	R_______	R_______	R_______	R_______
06	Run-Stance Squat Switch Pick-up	R_______	R_______	R_______	R_______	R_______
07	Double Airborne Heisman	R_______	R_______	R_______	R_______	R_______
07	Double Airborne Heisman	R_______	R_______	R_______	R_______	R_______
08	Circle Run	R_______	R_______	R_______	R_______	R_______
08	Circle Run	R_______	R_______	R_______	R_______	R_______
09	Jump Knee Tuck	R_______	R_______	R_______	R_______	R_______
09	Jump Knee Tuck	R_______	R_______	R_______	R_______	R_______
10	Mary Katherine Lunge	R_______	R_______	R_______	R_______	R_______
10	Mary Katherine Lunge	R_______	R_______	R_______	R_______	R_______
11	Leapfrog Squat	R_______	R_______	R_______	R_______	R_______
11	Leapfrog Squat	R_______	R_______	R_______	R_______	R_______
12	Twist Combo	R_______	R_______	R_______	R_______	R_______
12	Twist Combo	R_______	R_______	R_______	R_______	R_______
13	Rock Star Hop	R_______	R_______	R_______	R_______	R_______
13	Rock Star Hop	R_______	R_______	R_______	R_______	R_______
14	Gap Jump	R_______	R_______	R_______	R_______	R_______
14	Gap Jump	R_______	R_______	R_______	R_______	R_______
15	Squat Jack	R_______	R_______	R_______	R_______	R_______
15	Squat Jack	R_______	R_______	R_______	R_______	R_______
16	Military March	R_______	R_______	R_______	R_______	R_______
16	Military March	R_______	R_______	R_______	R_______	R_______
17	Run Squat 180 Jump Switch	R_______	R_______	R_______	R_______	R_______
17	Run Squat 180 Jump Switch	R_______	R_______	R_______	R_______	R_______
18	Lateral Leapfrog	R_______	R_______	R_______	R_______	R_______
18	Lateral Leapfrog	R_______	R_______	R_______	R_______	R_______
19	Monster Truck Tire	R_______	R_______	R_______	R_______	R_______
19	Monster Truck Tire	R_______	R_______	R_______	R_______	R_______
20	Hot Foot	R_______	R_______	R_______	R_______	R_______
20	Hot Foot	R_______	R_______	R_______	R_______	R_______

*Bonus Round*

21	Pitch & Catch	R_______	R_______	R_______	R_______	R_______
21	Pitch & Catch	R_______	R_______	R_______	R_______	R_______
22	Jump Shot	R_______	R_______	R_______	R_______	R_______
22	Jump Shot	R_______	R_______	R_______	R_______	R_______
23	Football Hero	R_______	R_______	R_______	R_______	R_______
23	Football Hero	R_______	R_______	R_______	R_______	R_______

Plyometrics

Sheet 3: Shoulders & Arms

				WorkSheet
				R = Reps		W = Weight

Workout		Week_____	Week_____	Week_____	Week_____	Week_____
01	Alternating Shoulder Presses	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
01	Alternating Shoulder Presses	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
02	In & Out Bicep Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
02	In & Out Bicep Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
03	Two-Arm Tricep Kickbacks	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
03	Two-Arm Tricep Kickbacks	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
04	Deep Swimmer's Presses	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
04	Deep Swimmer's Presses	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
05	Full Supination Concentration Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
05	Full Supination Concentration Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
06	Chair Dips	R________	R________	R________	R________	R________
06	Chair Dips	R________	R________	R________	R________	R________
07	Upright Rows	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
07	Upright Rows	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
08	Static Arm Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
08	Static Arm Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
09	Flip-Grip Twist Tricep Kickbacks	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
09	Flip-Grip Twist Tricep Kickbacks	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
10	Two-Angle Shoulder Flys	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
10	Two-Angle Shoulder Flys	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
11	Crouching Cohen Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
11	Crouching Cohen Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
12	Lying-Down Tricep Extentions	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
12	Lying-Down Tricep Extentions	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___

*Bonus Round*

13	In & Out Straight-Arm Shoulder Flys	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
13	In & Out Straight-Arm Shoulder Flys	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
14	Condon Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
14	Condon Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
15	Side Tri-Rises	R______	R______	R______	R______	R______
15	Side Tri-Rises	R______	R______	R______	R______	R______

Shoulders & Arms

Sheet 4: Yoga X

				WorkSheet


Workout		Week_____	Week_____	Week_____	Week_____	Week_____
01	Runner's Pose
02	Cresent Pose
03	Warrior One
04	Warrior Two
05	Reverse Warrior
06	Triangle Pose
07	Twisting Triangle
08	Chair to Twisting Chair
09	Right Angle Pose to Extended Right-Angle Pose & Grab
10	Prayer Twist From Runner's Pose to Side Arm Balance
11	Warrior Three to Standing Splits
12	Half Moon to Twisting Half Moon
13	Tree
14	Royal Dancer
15	Standing Leg Extension
16	Crane (Pre-Handstand)
17	Seated Spinal Stretch
18	Frog
19	Bridge or Wheel
20	Plough into Shoulder Stand
21	Table
22	Cobbler Pose
23	One-Legged Hamstring into Two-Legged Hanstring Stretch
24	Touch the Sky
25	Half Boat
26	Scissor
27	Torso Twist Hold
28	Deep Torso Twist Hold
29	Touch the Sky II
30	Side Twist
31	Glute Stretch
32	Happy Baby
33	Child's Pose
34	Shavasana (Corpse Pose)
35	Fetal Pose
36	Meditation Pose

Yoga X

Sheet 5: Legs & Back

				WorkSheet
				R = Reps		W = Weight

Workout		Week_____	Week_____	Week_____	Week_____	Week_____
01	Balance Lunge	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
02	Calf-Raise Squat	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
03	Reverse Grip Chin-Up	R_________	R_________	R_________	R_________	R_________
04	Super Skater	R_________	R_________	R_________	R_________	R_________
05	Wall Squat	R_________	R_________	R_________	R_________	R_________
06	Wide Front Pull-Up	R_________	R_________	R_________	R_________	R_________
07	Step Back Lunge	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
08	Alternating Side Lunge	R_________	R_________	R_________	R_________	R_________
09	Close Grip Overhand Pull-Up	R_________	R_________	R_________	R_________	R_________
10	Single-Leg Wall Squat	R_________	R_________	R_________	R_________	R_________
11	Deadlift Squat	R_________	R_________	R_________	R_________	R_________
12	Switch Grip Pull-Up	R_________	R_________	R_________	R_________	R_________
13	Three-way Lunge w/ Kick Option	R_________	R_________	R_________	R_________	R_________
14	Sneaky Lunge	R_________	R_________	R_________	R_________	R_________
15	Reverse Grip Chin-Up	R_________	R_________	R_________	R_________	R_________
16	Chair Saluataions	R_________	R_________	R_________	R_________	R_________
17	Toe-Roll Iso Lunge	R_________	R_________	R_________	R_________	R_________
18	Wide Front Pull-Up	R_________	R_________	R_________	R_________	R_________
19	Groucho Walk	R_________	R_________	R_________	R_________	R_________
20	Calf Raises	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
21	Closed Grip Overhand Pull-Up	R_________	R_________	R_________	R_________	R_________
22	80 / 20 Cyber-Speed Squat	R_________	R_________	R_________	R_________	R_________
23	Switch Grip Pull-Up	R_________	R_________	R_________	R_________	R_________

Legs & Back

Sheet 6: Kenpo X

				WorkSheet
						R = Reps

Workout		Week_____	Week_____	Week_____	Week_____	Week_____
01	Twist & Pivot	R________	R________	R________	R________	R_________
02	Twist & Pivot w/ Hook & Uppercut	R________	R________	R________	R________	R_________
03	Jabs	R________	R________	R________	R________	R_________
04	Jab / Cross	R________	R________	R________	R________	R_________
05	Jab / Cross / Hook	R________	R________	R________	R________	R________
06	Jab / Cross / Hook / Uppercut	R________	R________	R________	R________	R________
07	Step Drag / High-Low Punch	R________	R________	R________	R________	R________
08	Jab / Cross Switch	R________	R________	R________	R________	R________
09	Hook / Uppercut Switch	R________	R________	R________	R________	R________
10	Knee Kick	R________	R________	R________	R________	R________
11	Ball Kick	R________	R________	R________	R________	R________
12	Side Kick	R________	R________	R________	R________	R________
13	Back Kick	R________	R________	R________	R________	R________
14	Three-Direction Kick	R________	R________	R________	R________	R________
15	Side Lunge w/ Sword / Low Hammer	R________	R________	R________	R________	R________
16	Step Drag / Claw / Low Punch	R________	R________	R________	R________	R________
17	High Block	R________	R________	R________	R________	R________
18	Inward Block	R________	R________	R________	R________	R________
19	Outward Block	R________	R________	R________	R________	R________
20	Downward Block	R________	R________	R________	R________	R________
21	Star Block	R________	R________	R________	R________	R________
22	Front Shuffle w/ High Block / Low Punch	R________	R________	R________	R________	R________
23	Knee / Back Kick	R________	R________	R________	R________	R________
24	Front & Back Knuckles / Ball Kick / Back Kick	R________	R________	R________	R________	R________
25	Vertical Punch	R________	R________	R________	R________	R________

Kenpo X

Sheet 7: X Stretch

				WorkSheet


Workout		Week_____	Week_____	Week_____	Week_____	Week_____
01	Sun Salutations (Vinyasas)
02	Neck Stretch
03	Back Up the Car
04	Head Roll
05	Expand / Contract Back-Chest-Shoulder Stretch
06	Topas Shoulder Stretch
07	Wrist-Forearm Flex Stretch
08	Dreya Forearm Stretch
09	Arm Circles
10	Shoulder-Tricep Combo Stretch
11	Ballistic Stretches
12	Standing Side Stretch
13	Roller
14	Plough into Shoulder Stand
15	Seated Spinal Stretch
16	Cat Stretch
17	Glute Stretch
18	Wide-Feet Forward Hamstring Stretch
19	Side Twist
20	Camel
21	Cat Stretch
22	Back Hero
23	Kenpo Quad Stretch
24	Bow
25	Low Squat
26	Frog
27	Seated Single-Leg Hamstring Stretch
28	Seated Two-Leg Hamstring Stretch
29	Ballistic Hamstring Stretch
30	Split-Leg Hamstring Stretch
31	Toe Flexor
32	Downward Dog w/ Calf Stretch
33	Upward Dog w/ Ankle Stretch
34	Child's Pose w/ Right & Left Side Stretch

X Stretch

Sheet 8: Core Synergistics

				WorkSheet
				R = Reps		W = Weight

Workout		Week_____	Week_____	Week_____	Week_____	Week_____
01	Stacked Foot / Staggered Hands Push-Up	R_________	R_________	R_________	R_________	R_________
02	Banana Roll	R_________	R_________	R_________	R_________	R_________
03	Leaning Crescent Lunges	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
04	Squat Run	R_________	R_________	R_________	R_________	R_________
05	Sphinx Push-Up	R_________	R_________	R_________	R_________	R_________
06	Bow to Boat	R_________	R_________	R_________	R_________	R_________
07	Low Lateral Skaters	R_________	R_________	R_________	R_________	R_________
08	Lunge & Reach	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
09	Prison Cell Push-Up	R_________	R_________	R_________	R_________	R_________
10	Side Hip Raise	R_________	R_________	R_________	R_________	R_________
11	Squat X-Press	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
12	Plank to Chaturanga Run	R_________	R_________	R_________	R_________	R_________
13	Walking Push-Up	R_________	R_________	R_________	R_________	R_________
14	Superman / Banana	R_________	R_________	R_________	R_________	R_________
15	Lunge Kickback Curl Press	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
16	Reach High & Under Push-Up	R_________	R_________	R_________	R_________	R_________
17	Steam Engine	R_________	R_________	R_________	R_________	R_________
18	Dreya Roll	R_________	R_________	R_________	R_________	R_________

*Bonus Round*

19	Plank to Chaturanga Iso	R_________	R_________	R_________	R_________	R_________
20	HalfBack	R_________	R_________	R_________	R_________	R_________
21	Table Dip / Leg Raise	R_________	R_________	R_________	R_________	R_________

Core Synergistics

Sheet 9: Chest, Shoulders, & Triceps

				WorkSheet
				R = Reps		W = Weight

Workout		Week_____	Week_____	Week_____	Week_____	Week_____
01	Slow Motion 3-in-1 Push-Up	R_________	R_________	R_________	R_________	R_________
02	In & Out Shoulder Flys	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
03	Chair Dips	R_________	R_________	R_________	R_________	R_________
04	Plange Push-Up	R_________	R_________	R_________	R_________	R_________
05	Pike Presses	R_________	R_________	R_________	R_________	R_________
06	Side Tri-Rises	R_________	R_________	R_________	R_________	R_________
07	Floor Flys	R_________	R_________	R_________	R_________	R_________
08	Scarecrows	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
09	Overhead Tricep Extentions	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
10	Two-Twitch Speed Push-Up	R_________	R_________	R_________	R_________	R_________
11	Y-Presses	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
12	Lying Tricep Extentions	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
13	Side-to-Side Push-Up	R_________	R_________	R_________	R_________	R_________
14	Four Flys	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
15	Side-Leaning Tricep Extentions	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
16	One-Arm Push-Up	R_________	R_________	R_________	R_________	R_________
17	Weighted Circles	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
18	Throw the Bomb	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
19	Plyo Push-Up	R_________	R_________	R_________	R_________	R_________
20	Slo-Mo Throws	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
21	Front-to-Back Tricep Extentions	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
22	One-Arm Balance Push-Up	R_________	R_________	R_________	R_________	R_________
23	Fly-Row Presses	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
24	Dumbbell Cross-Body Blows	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___

Chest, Shoulders, & Triceps

Sheet 10: Back & Biceps

				WorkSheet
				R = Reps		W = Weight

	Workout	Week_____	Week_____	Week_____	Week_____	Week_____
01	Wide Front Pull-Up	R_________	R_________	R_________	R_________	R_________
02	Lawnmowers	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
03	Twenty-Ones	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
04	One-Arm Cross Body Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
05	Switch-Grip Pull-Up	R_________	R_________	R_________	R_________	R_________
06	Elbows-Out Lawn Mowers	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
07	Standing Bicep Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
08	One-Arm Concentration Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
09	Corn Cob Pull-Up	R_________	R_________	R_________	R_________	R_________
10	Reverse Grip Bent Over-Rows	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
11	Open Arm Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
12	Static Arm Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
13	Towel Pull-Up	R_________	R_________	R_________	R_________	R_________
14	Condon Locomotives	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
15	Crouching Cohen Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
16	One-Arm Corkscrew Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
17	Chin-Up	R_________	R_________	R_________	R_________	R_________
18	Seated Bent Over Back Flys	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
19	Curl Up / Hammer Down	R_________	R_________	R_________	R_________	R_________
20	Hammer Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
21	Max Rep Pull-up	R_________	R_________	R_________	R_________	R_________
22	Superman	R_________	R_________	R_________	R_________	R_________
23	In-Out Hammer Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___
24	Strip-Set Curls	R___ W___	R___ W___	R___ W___	R___ W___	R___ W___

Back & Biceps

Sheet 11: Cardio X

				WorkSheet
						R = Reps

Workout		Week_____	Week_____	Week_____	Week_____	Week_____
01	Sun Salutations (Vinyasas)	R_________	R_________	R_________	R_________	R_________
01	Sun Salutations (Vinyasas)	R_________	R_________	R_________	R_________	R_________
02	Runner's Pose	R_________	R_________	R_________	R_________	R_________
02	Runner's Pose	R_________	R_________	R_________	R_________	R_________
03	Warrior One	R_________	R_________	R_________	R_________	R_________
03	Warrior One	R_________	R_________	R_________	R_________	R_________
04	Warrior Two	R_________	R_________	R_________	R_________	R_________
04	Warrior Two	R_________	R_________	R_________	R_________	R_________
05	Reverse Warrior	R_________	R_________	R_________	R_________	R_________
05	Reverse Warrior	R_________	R_________	R_________	R_________	R_________
06	Ball Kick	R_________	R_________	R_________	R_________	R_________
06	Ball Kick	R_________	R_________	R_________	R_________	R_________
07	Hook / Uppercut / Side Kick	R_________	R_________	R_________	R_________	R_________
07	Hook / Uppercut / Side Kick	R_________	R_________	R_________	R_________	R_________
08	Front & Back Knuckles / Ball Kick / Back Kick	R_________	R_________	R_________	R_________	R_________
08	Front & Back Knuckles / Ball Kick / Back Kick	R_________	R_________	R_________	R_________	R_________
09	Jab / Cross / Uppercut	R_________	R_________	R_________	R_________	R_________
09	Jab / Cross / Uppercut	R_________	R_________	R_________	R_________	R_________
10	Three Direction Kick	R_________	R_________	R_________	R_________	R_________
10	Three Direction Kick	R_________	R_________	R_________	R_________	R_________
11	Airborne Heisman	R_________	R_________	R_________	R_________	R_________
11	Airborne Heisman	R_________	R_________	R_________	R_________	R_________
12	Swing Kick	R_________	R_________	R_________	R_________	R_________
12	Swing Kick	R_________	R_________	R_________	R_________	R_________
13	Jump Shot	R_________	R_________	R_________	R_________	R_________
13	Jump Shot	R_________	R_________	R_________	R_________	R_________
14	Tire	R_________	R_________	R_________	R_________	R_________
14	Tire	R_________	R_________	R_________	R_________	R_________
15	Wacky Jacks	R_________	R_________	R_________	R_________	R_________
15	Wacky Jacks	R_________	R_________	R_________	R_________	R_________
16	Squat X-Press
16	Squat X-Press	R_________	R_________	R_________	R_________	R_________
17	Steam Engine
17	Steam Engine	R_________	R_________	R_________	R_________	R_________
18	Dreya Roll
18	Dreya Roll	R_________	R_________	R_________	R_________	R_________
19	Squat Run
19	Squat Run	R_________	R_________	R_________	R_________	R_________
20	Superman / Banana
20	Superman / Banana	R_________	R_________	R_________	R_________	R_________

Cardio X

Sheet 12: Ab Ripper X

				WorkSheet
						R = Reps

Workout		Week_____	Week_____	Week_____	Week_____	Week_____
01	In & Out	R_________	R_________	R_________	R_________	R_________
02	Seated Bicycle	R_________	R_________	R_________	R_________	R_________
03	Seated Crunchy Frog	R_________	R_________	R_________	R_________	R_________
04	Crossed Leg / Wide Leg Sit-Up	R_________	R_________	R_________	R_________	R_________
05	Fifer Scissor	R_________	R_________	R_________	R_________	R_________
06	Hip Rock 'N Raise	R_________	R_________	R_________	R_________	R_________
07	Pulse-Up	R_________	R_________	R_________	R_________	R_________
08	Roll-Up / V-Up Combo	R_________	R_________	R_________	R_________	R_________
09	Oblique V-Up	R_________	R_________	R_________	R_________	R_________
10	Leg Climb	R_________	R_________	R_________	R_________	R_________
11	Mason (Kayak) Twist	R_________	R_________	R_________	R_________	R_________

Ab Ripper X

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P90X Work Sheets

Overview

Sheet 1: Chest & Back

Sheet 2: Plyometrics

Sheet 3: Shoulders & Arms

Sheet 4: Yoga X

Sheet 5: Legs & Back

Sheet 6: Kenpo X

Sheet 7: X Stretch

Sheet 8: Core Synergistics

Sheet 9: Chest, Shoulders, & Triceps

Sheet 10: Back & Biceps

Sheet 11: Cardio X

Sheet 12: Ab Ripper X