---

Overview

MAIN
PROGRAM
RESULTS
CHEST & BACK
PLYOMETRICS
SHOULDERS & ARMS
YOGA X
LEGS & BACK
KENPO X
STRETCH X
CORE SYNERGISTICS
CHEST SHOULDERS & TRICEPS
BACK & BICEPS
CARDIO X
ABS X

---

Sheet 1: MAIN

P90X

CHEST & BACK

STRETCH X

PLYOMETRICS

CORE SYNERGISTICS

SHOULDERS & ARMS

CHEST, SHOULDERS & TRI

YOGA X

BACK & BICEPS

LEGS & BACK

CARDIO X

KENPO X

AB RIPPER X

WORKOUT PROGRAM

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©2008 ADAM LANDRY. All Rights Reserved.

---

Sheet 2: PROGRAM

P90X

WORKOUT PROGRAM

WEEK 1,2,3

WEEK 4,8

WEEK 5,6,7

WEEK 9,11

WEEK 10,12

CHEST & BACK

AB X

YOGA X

CHEST, SHOULDERS

AB X

CHEST & BACK

AB X

CHEST & SHOULDERS

AB X

PLYOMETRICS

CORE SYNERGISTICS

PLYOMETRICS

PLYOMETRICS

PLYOMETRICS

SHOULDERS & ARMS

AB X

KENPO X

BACK & BICEPS

AB X

SHOULDERS & ARMS

AB X

BACK & BICEPS

AB X

YOGA X

STRETCH X

YOGA X

YOGA X

YOGA X

LEGS & BACK

AB X

CORE SYNERGISTICS

LEGS & BACK

AB X

LEGS & BACK

AB X

LEGS & BACK

AB X

KENPO X

YOGA X

KENPO X

KENPO X

KENPO X

REST OR STRETCH X

REST OR STRETCH X

REST OR STRETCH X

REST OR STRETCH X

REST OR STRETCH X

P90X RESULTS

---

Sheet 3: RESULTS

P90X	RESULTS
		DAY 1		DAY 30		DAY 60		DAY 90		CHANGE
WEIGHT		0		0		0		0		0
BODY FAT %		0		0		0		0		0
CHEST		0		0		0		0		0
WAIST		0		0		0		0		0
HIPS		0		0		0		0		0
RIGHT THIGH		0		0		0		0		0
LEFT THIGH		0		0		0		0		0
RIGHT ARM		0		0		0		0		0
LEFT ARM		0		0		0		0		0

---

Sheet 4: CHEST & BACK

P90X

WEEK 1

WEEK 2

WEEK 3

WEEK 9

WEEK 11

TOTAL

01 STANDARD PUSH-UPS

R

R

R

R

R

0

R

R

R

R

R

02 WIDE FRONT PULL-UPS

R

C

R

C

R

C

R

C

R

C

0

R

C

R

C

R

C

R

C

R

C

03 MILITARY PUSH-UPS

R

R

R

R

R

0

R

R

R

R

R

04 REVERSE GRIP PULL-UPS

R

C

R

C

R

C

R

C

R

C

0

R

C

R

C

R

C

R

C

R

C

05 WIDE FLY PUSH-UPS

R

R

R

R

R

0

R

R

R

R

R

06 CLOSED GRIP OVERHEAD PULL-UPS

R

C

R

C

R

C

R

C

R

C

0

R

C

R

C

R

C

R

C

R

C

07 DECLINE PUSH-UPS

R

R

R

R

R

0

R

R

R

R

R

08 HEAVY PANTS

R

W

R

W

R

W

R

W

R

W

0

R

W

R

W

R

W

R

W

R

W

09 DIAMOND PUSH-UPS

R

R

R

R

R

0

R

R

R

R

R

10 LAWNMOWERS

R

W

R

W

R

W

R

W

R

W

0

R

W

R

W

R

W

R

W

R

W

11 DIVE BOMBER PUSH-UPS

R

R

R

R

R

0

R

R

R

R

R

12 BACK FLYS

R

W

R

W

R

W

R

W

R

W

0

R

W

R

W

R

W

R

W

R

W

TOTAL PUSH UPS

0

0

0

0

0

0

TOTAL PULL UPS

0

0

0

0

0

0

TOTAL WEIGHT

0

0

0

0

0

0

---

Sheet 5: PLYOMETRICS

P90X

WEEK 1

WEEK 2

WEEK 3

WEEK 5

WEEK 6

WEEK 7

WEEK 9

WEEK 10

WEEK 11

WEEK 12

01 JUMP SQUAT

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

02 RUN-STANCE SQUAT

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

03 AIRBORNE HEISMAN

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

04 SWING KICK

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

05 SQUAT REACH JUMP

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

06 RUN STANCE SQUAT SWITCH PICK UP

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

07 DOUBLE AIRBORNE HEISMAN

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

08 CIRCLE RUN

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

09 JUMP KNEE TUCK

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

10 MARY KATHERINE LUNGE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

11 LEAPFROG SQUAT

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

12 TWIST COMBO

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

13 ROCK STAR HOP

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

14 GAP JUMP

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

15 SQUAT JACK

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

16 MILITARY MARCH

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

17 RUN SQUAT 180 JUMP SWITCH

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

18 LATERAL LEAPFROG SQUAT

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

19 MONSTER TRUCK TIRE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

20 HOT FOOT

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

BONUS ROUND

21 PITCH & CATCH

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

22 JUMP SHOT

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

23 FOOTBALL HERO

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

---

Sheet 6: SHOULDERS & ARMS

P90X

WEEK 1

WEEK 2

WEEK 3

WEEK 9

WEEK 11

TOTAL

01 ALTERNATING SHOULDER PRESS

R

W

R

W

R

W

R

W

R

W

0

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

0

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

0

R

W

R

W

R

W

R

W

R

W

04 DEEP SWIMMERS PRESSES

R

W

R

W

R

W

R

W

R

W

0

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

0

R

W

R

W

R

W

R

W

R

W

06 CHAIR DIPS

R

R

R

R

R

0

R

R

R

R

R

07 UPRIGHT ROWS

R

W

R

W

R

W

R

W

R

W

0

R

W

R

W

R

W

R

W

R

W

08 STATIC ARM CURLS

R

W

R

W

R

W

R

W

R

W

0

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

0

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

0

R

W

R

W

R

W

R

W

R

W

11 CROUCHING COHEN CURLS

R

W

R

W

R

W

R

W

R

W

0

R

W

R

W

R

W

R

W

R

W

12 LYING-DOWN TRICEP EXTENSIONS

R

W

R

W

R

W

R

W

R

W

0

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

0

R

W

R

W

R

W

R

W

R

W

14 CONGDON CURLS

R

W

R

W

R

W

R

W

R

W

0

R

W

R

W

R

W

R

W

R

W

15 SIDE TRI-RISES

R

R

R

R

R

0

R

R

R

R

R

SHOULDERS

0

0

0

0

0

0

BICEPS

0

0

0

0

0

0

TRICEPS

0

0

0

0

0

0

---

Sheet 7: YOGA X

P90X

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

01 RUNNERS POSE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

02 CRECENT POSE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

03 WARRIOR ONE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

04 WARRIOR TWO

C

C

C

C

C

C

C

C

C

C

C

C

C

C

05 REVERSE WARRIOR

C

C

C

C

C

C

C

C

C

C

C

C

C

C

06 TRIANGLE POSE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

07 TWISTING TRIANGLE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

08 CHAIR TO TWISTING CHAIR

C

C

C

C

C

C

C

C

C

C

C

C

C

C

09 RIGHT ANGLE POSE TO EXTENDED POSE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

10 PRAYER TWIST FROM RUNNERS POSE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

11 WARRIOR THREE TO STANDING SPLITS

C

C

C

C

C

C

C

C

C

C

C

C

C

C

12 HALF MOON TO TWISTING HALF MOON

C

C

C

C

C

C

C

C

C

C

C

C

C

C

13 TREE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

14 ROYAL DANCER

C

C

C

C

C

C

C

C

C

C

C

C

C

C

15 STANDING LEG EXTENSION

C

C

C

C

C

C

C

C

C

C

C

C

C

C

16 CRANE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

17 SEATED SPINAL STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

C

C

18 CAT STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

C

C

19 FROG

C

C

C

C

C

C

C

C

C

C

C

C

C

C

20 BRIDGE OR WHEEL

C

C

C

C

C

C

C

C

C

C

C

C

C

C

21 PLOUGH INTO SHOULDER STAND

C

C

C

C

C

C

C

C

C

C

C

C

C

C

22 TABLE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

23 COBBLER POSE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

24 ONE LEGGED HAMSTRING STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

C

C

25 TOUCH THE SKY

C

C

C

C

C

C

C

C

C

C

C

C

C

C

26 BOAT

C

C

C

C

C

C

C

C

C

C

C

C

C

C

27 HALF BOAT

C

C

C

C

C

C

C

C

C

C

C

C

C

C

28 SCISSOR

C

C

C

C

C

C

C

C

C

C

C

C

C

C

29 TORSO TWIST HOLD

C

C

C

C

C

C

C

C

C

C

C

C

C

C

30 DEEP TORSO TWIST HOLD

C

C

C

C

C

C

C

C

C

C

C

C

C

C

31 TOUCH THE SKY

C

C

C

C

C

C

C

C

C

C

C

C

C

C

32 SIDE TWIST

C

C

C

C

C

C

C

C

C

C

C

C

C

C

33 GLUTE STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

C

C

34 HAPPY BABY

C

C

C

C

C

C

C

C

C

C

C

C

C

C

35 CHILDS POSE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

36 SHAVASANA

C

C

C

C

C

C

C

C

C

C

C

C

C

C

37 FETAL POSE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

38 MEDITATION POSE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

---

Sheet 8: LEGS & BACK

P90X

WEEK 1

WEEK 2

WEEK 3

WEEK 5

WEEK 6

WEEK 7

WEEK 9

WEEK 10

WEEK 11

WEEK 12

TOTAL

01 BALANC LUNGE

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

0

02 CALF-RAISE SQUAT

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

0

03 REVERSE GRIP CHIN UP

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

0

04 SUPER SKATER

R

R

R

R

R

R

R

R

R

R

0

05 WALL SQUAT

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

0

06 WIDE FRONT PULL UP

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

0

07 STEP BACK LUNGE

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

0

08 ALTERNATING SIDE LUNGE

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

0

09 CLOSED GRIP OVERHAND PULL UP

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

0

10 SINGLE LEG WALL SQUAT

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

0

11 DEADLIFT SQUAT

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

0

12 SWITCH GRIP PULL UP

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

0

13 THREE WAY LUNGE WITH KICK OPTION

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

0

14 SNEAKY LUNGE

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

0

15 REVERSE GRIP PULL UP

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

0

16 CHAIR SALUTATIONS

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

0

17 TOE ROLL ISO LUNGE

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

0

18 WIDE FRONT PULL UP

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

0

19 GROUCHO WALK

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

0

20 CALF RAISES

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

0

21 CLOSED GRIP OVERHAND PULL UP

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

0

22 80/20 CYBER SPEED SQUAT

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

R

W

0

23 SWITCH GRIP PULL UP

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

R

C

0

TOTAL SQUATS

0

0

0

0

0

0

0

0

0

0

0

TOTAL PULL UPS

0

0

0

0

0

0

0

0

0

0

0

TOTAL CALFS

0

0

0

0

0

0

0

0

0

0

0

---

Sheet 9: KENPO X

P90X

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

01 TWIST & PIVOT

C

C

C

C

C

C

C

C

C

C

C

C

02 TWIST PIVOT HOOK & UPPERCUT

C

C

C

C

C

C

C

C

C

C

C

C

03 JABS

C

C

C

C

C

C

C

C

C

C

C

C

04 JAB/CROSS

C

C

C

C

C

C

C

C

C

C

C

C

05 JAB/CROSS/HOOK

C

C

C

C

C

C

C

C

C

C

C

C

06 JAB/CROSS/HOOK/UPPERCUT

C

C

C

C

C

C

C

C

C

C

C

C

07 STEP DRAG/HIGH LOW PUNCH

C

C

C

C

C

C

C

C

C

C

C

C

08 JAB/CROSS SWITCH

C

C

C

C

C

C

C

C

C

C

C

C

09 HOOK/UPPERCUT SWITCH

C

C

C

C

C

C

C

C

C

C

C

C

10 KNEE KICK

C

C

C

C

C

C

C

C

C

C

C

C

11 BALL KICK

C

C

C

C

C

C

C

C

C

C

C

C

12 SIDE KICK

C

C

C

C

C

C

C

C

C

C

C

C

13 BACK KICK

C

C

C

C

C

C

C

C

C

C

C

C

14 THREE DIRECTION KICK

C

C

C

C

C

C

C

C

C

C

C

C

15 SIDE LUNGE WITH HIGH SWORD/HAMMER

C

C

C

C

C

C

C

C

C

C

C

C

16 STEP DRAG/CLAW/LOW PUNCH

C

C

C

C

C

C

C

C

C

C

C

C

17 HIGH BLOCK

C

C

C

C

C

C

C

C

C

C

C

C

18 INWARD BLOCK

C

C

C

C

C

C

C

C

C

C

C

C

19 OUTWARD BLOCK

C

C

C

C

C

C

C

C

C

C

C

C

20 DOWNWARD BLOCK

C

C

C

C

C

C

C

C

C

C

C

C

21 STAR BLOCK

C

C

C

C

C

C

C

C

C

C

C

C

22 FRONT SHUFFLE HIGH BLOCK/LOW PUNCH

C

C

C

C

C

C

C

C

C

C

C

C

23 KNEE/BACK KICK

C

C

C

C

C

C

C

C

C

C

C

C

24 FRONT & BACK KNUCKLES/BALL KICK

C

C

C

C

C

C

C

C

C

C

C

C

25 HOOK/UPPERCUT/LOW SIDE KICK

C

C

C

C

C

C

C

C

C

C

C

C

26 ELBOW SERIES

C

C

C

C

C

C

C

C

C

C

C

C

27 VERTICAL PUNCHES

C

C

C

C

C

C

C

C

C

C

C

C

---

Sheet 10: STRETCH X

P90X

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

01 SUN SALUTATIONS

C

C

C

C

C

C

C

C

C

C

C

C

02 NECK STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

03 BACK UP THE CAR

C

C

C

C

C

C

C

C

C

C

C

C

04 HEAD ROLL

C

C

C

C

C

C

C

C

C

C

C

C

05 EXPAND/CONTRACT BACK-CHEST-STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

06 TOPAS SHOULDER STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

07 WAIST-FOREARM FLEX STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

08 DREYA FOREARM STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

09 ARM CIRCLES

C

C

C

C

C

C

C

C

C

C

C

C

10 SHOULDER-TRICEP COMBO STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

11 BALISTIC STRETCHES

C

C

C

C

C

C

C

C

C

C

C

C

12 STANDING SIDE STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

13 ROLLER

C

C

C

C

C

C

C

C

C

C

C

C

14 PLOUGH

C

C

C

C

C

C

C

C

C

C

C

C

15 SEATED SPINAL STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

16 CAT STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

17 GLUTE STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

18 WIDE-FEET FORWARD HAMSTRING STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

19 SIDE TWIST

C

C

C

C

C

C

C

C

C

C

C

C

20 CAMEL

C

C

C

C

C

C

C

C

C

C

C

C

21 CAT STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

22 BACK HERO

C

C

C

C

C

C

C

C

C

C

C

C

23 KENPO QUAD STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

24 BOW

C

C

C

C

C

C

C

C

C

C

C

C

25 LOW SQUAT

C

C

C

C

C

C

C

C

C

C

C

C

26 FROG

C

C

C

C

C

C

C

C

C

C

C

C

27 SEATED SINGLE-LEG HAMSTRING STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

28 SEATED TWO LEG HAMSTRING STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

29 BALLISTIC HAMSTRING STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

30 SPLIT LEG HAMSTRING STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

31 TOE FLEXOR

C

C

C

C

C

C

C

C

C

C

C

C

32 DOWNWARD DOG WITH CALF STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

33 UPWARD DOG WITH ANKLE STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

34 CHILDS POSE RIGHT AND LEFT STRETCH

C

C

C

C

C

C

C

C

C

C

C

C

---

Sheet 11: CORE SYNERGISTICS

P90X

WEEK 4

WEEK 4

WEEK 8

WEEK 8

01 STACKED FOOT/STAGGERED PUSH UP

C

C

C

C

02 BANANA ROLL

C

C

C

C

03 LEANING CRECENT LUNGES

C

C

C

C

04 SQUAT RUN

C

C

C

C

05 SPHINX PUSH UP

C

C

C

C

06 BOW TO BOAT

C

C

C

C

07 LOW LATERAL SKATERS

C

C

C

C

08 LUNGE & REACH

C

C

C

C

09 PRISON CELL PUSH UP

C

C

C

C

10 SIDE HIP RAISE

C

C

C

C

11 SQUAT X-PRESS

C

C

C

C

12 PLANK TO CHATURANGA RUN

C

C

C

C

13 WALKING PUSH UP

C

C

C

C

14 SUPERMAN BANANA

C

C

C

C

15 LUNGE KICKBACK CURL PRESS

C

C

C

C

16 TOWEL HOPPERS

C

C

C

C

17 BALLISTIC STRETCH

C

C

C

C

18 REACH HIGH & UNDER PUSH UPS

C

C

C

C

19 STEAM ENGINE

C

C

C

C

20 DREYA ROLL

C

C

C

C

21 PLANK TO CHATURANGA ISO

C

C

C

C

22 HALFBACK

C

C

C

C

23 TABLE DIP LEG RAISE

C

C

C

C

---

Sheet 12: CHEST SHOULDERS & TRICEPS

P90X

WEEK 5

WEEK 6

WEEK 7

WEEK 10

WEEK 12

TOTAL

01 SLOW MOTION 3 IN 1 PUSH-UPS

R

R

R

R

R

0

02 IN & OUT SHOULDER FLYS

R

W

R

W

R

W

R

W

R

W

0

03 CHAIR DIPS

R

R

R

R

R

0

04 PLANGE PUSH UPS

R

R

R

R

R

0

05 PIKE PRESSES

R

R

R

R

R

0

06 SIDE TRI RAISES

R

R

R

R

R

0

07 FLOOR FLYS

R

R

R

R

R

0

08 SCARECROWS

R

W

R

W

R

W

R

W

R

W

0

09 OVERHEAD TRICEP EXTENSIONS

R

W

R

W

R

W

R

W

R

W

0

10 TWO-TWITCH SPEED PUSH-UPS

R

R

R

R

R

0

11 Y-PRESSES

R

W

R

W

R

W

R

W

R

W

0

12 LYING TRICEP EXTENSIONS

R

W

R

W

R

W

R

W

R

W

0

13 SIDE TO SIDE PUSH UPS

R

R

R

R

R

0

14 POUR FLYS

R

W

R

W

R

W

R

W

R

W

0

15 SIDE LEANING TRICEP EXTENSIONS

R

W

R

W

R

W

R

W

R

W

0

16 ONE ARM PUSH UPS

R

R

R

R

R

0

17 WEIGHTED CIRCLES

R

W

R

W

R

W

R

W

R

W

0

18 THROW THE BOMB

R

W

R

W

R

W

R

W

R

W

0

19 CLAP OR PLYO PUSH UPS

R

R

R

R

R

0

20 SLO-MO THROWS

R

W

R

W

R

W

R

W

R

W

0

21 FRONT TO BACK TRICEP EXTENSIONS

R

W

R

W

R

W

R

W

R

W

0

22 ONE-ARM BALANCE PUSH-UPS

R

R

R

R

R

0

23 FLY-ROW PRESSES

R

W

R

W

R

W

R

W

R

W

0

24 DUMBELL CROSS BODY BLOWS

R

W

R

W

R

W

R

W

R

W

0

CHEST

0

0

0

0

0

0

SHOULDERS

0

0

0

0

0

0

TRICEPS

0

0

0

0

0

0

---

Sheet 13: BACK & BICEPS

P90X

WEEK 5

WEEK 6

WEEK 7

WEEK 10

WEEK 12

TOTAL

01 WIDE FRONT PULL UPS

R

C

R

C

R

C

R

C

R

C

0

02 LAWNMOWERS

R

W

R

W

R

W

R

W

R

W

0

03 TWENTY-ONES

R

W

R

W

R

W

R

W

R

W

0

04 ONE-ARM CROSS BODY CURLS

R

W

R

W

R

W

R

W

R

W

0

05 SWITCH GRIP PULL UPS

R

C

R

C

R

C

R

C

R

C

0

06 ELBOWS OUT LAWNMOWERS

R

W

R

W

R

W

R

W

R

W

0

07 STANDING BICEP CURLS

R

W

R

W

R

W

R

W

R

W

0

08 ONE ARM CONCENTRATION CURLS

R

W

R

W

R

W

R

W

R

W

0

09 CORN COB PULL UPS

R

C

R

C

R

C

R

C

R

C

0

10 REVERSE GRIP BENT OVER ROWS

R

W

R

W

R

W

R

W

R

W

0

11 OPEN ARM CURLS

R

W

R

W

R

W

R

W

R

W

0

12 STATIC ARM CURLS

R

W

R

W

R

W

R

W

R

W

0

13 TOWEL PULL UPS

R

C

R

C

R

C

R

C

R

C

0

14 CONGDON LOCOMOTIVES

R

W

R

W

R

W

R

W

R

W

0

15 CROUCHING COHEN CURLS

R

W

R

W

R

W

R

W

R

W

0

16 ONE ARM CORKSCREW CURLS

R

W

R

W

R

W

R

W

R

W

0

17 CHIN UPS

R

C

R

C

R

C

R

C

R

C

0

18 SEATED BENT OVER BACK FLYS

R

W

R

W

R

W

R

W

R

W

0

19 CURL UP/HAMMER DOWNS

R

W

R

W

R

W

R

W

R

W

0

20 HAMMER CURLS

R

W

R

W

R

W

R

W

R

W

0

21 MAX REP PULL UPS

R

C

R

C

R

C

R

C

R

C

0

22 SUPERMAN

R

C

R

C

R

C

R

C

R

C

0

23 IN-OUT HAMMER CURLS

R

W

R

W

R

W

R

W

R

W

0

24 STRIP SET CURLS

R

W

R

W

R

W

R

W

R

W

0

BACK

0

0

0

0

0

0

BICEPS

0

0

0

0

0

0

---

Sheet 14: CARDIO X

P90X

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

01 SUN SALUTATIONS

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

02 RUNNERS POSE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

03 WARRIOR ONE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

04 WARRIOR TWO

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

05 REVERSE WARRIOR

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

06 BALL KICK

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

07 HOOK/UPPERCUT/SIDE KICK

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

08 FRONT & BACK KNUCKLES/KICK

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

09 JAB/CROSS/HOOK/UPPERCUT

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

10 THREE-DIRECTION KICK

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

11 AIRBORNE HEISMAN

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

12 SWING KICK

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

13 JUMP SHOT

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

14 TIRE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

15 WACKY JACKS

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

16 SQUAT X-PRESS

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

17 STEAM ENGINE

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

18 DREYA ROLL

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

19 SQUAT RUN

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

20 SUPERMAN/BANANA

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

C

---

Sheet 15: ABS X

P90X

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

TOTAL

01 IN & OUT

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

0

02 SEATED BICYCLE

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

0

03 SEATED CRUNCHY FROG

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

0

04 CROSSED LEG/WIDE LEG SIT UP

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

0

05 FIFER SCISSOR

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

0

06 HIP ROCK N RAISE

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

0

07 PULSE UP

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

0

08 ROLL UP/V-UP COMBO

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

0

09 OBLIQUE V-UP

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

0

10 LEG CLIMB

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

0

11 MASON TWIST

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

0

TOTAL ABS

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

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0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

R

0

0