P90 x fitness guide

4. P90Xthere is N0 ptateau.seeFieure
2
I , A d a p t i o na n d M a s t e r y h a s e
p 4-Recoveryphase'
2 Recovery hase*
p s-Adaption ndMastery hase
a p
3-Adaption nd Mastery hese
a p 6 - R e c o v e rp h a s e *
y
'Attows muscGsto recoverto peak strenglh,so yo! re readytor the iite.sity of lhe next adaplivePhas€
W i t h P 9 0 X o uw i t t :
y
- U s e r e s i s t a n c eo r m u s c t et o n e a n d g r o w t h ' *
f
-Execute isometricand dynamicbodyweightexercises strength and power
for
-Perform yoga,martiatarts, gymnastics, Pitates
and movesfor coordination,
b a t a n c ef.L e x i b i t i t y , r es t a b i t i z a t i o n ,n d c a r d i o v a s c u Le frfi c i e n c y
co a a
-Burn fat andexpose our6-pack
y
B y p r e s e n t i n g o m a n yc o m p l e x n d c h a l t e n g i n m o v e m e n t sP 9 0 X o r c e s
s a g , f
adapt,ensuringnew musctegrowthand strength9ains.
you to continuatLy
-

5. 6qolr'iTH P L A T E A U L A T E A U L A T E A U L A T E A U L A T E A U L A T E A U L A ] E A UP L A T E A U L A T E A U L A I E A UP L A T E A U L A T E A U
P P P P P P P P P
;' i
";':
tr GROWTH
E RECOVEFY
E
il
t
E CROWTH
il
fl A DA PTIVE
il
!r RECOVERY
+
E4 CROWTH
z
tr A DA PT]VE
E
il BECOVERY
U c I o!1/TH
ADAPTIVE
A C C E L E R A T E TR O G R E S S
P]
* * W h e n e s a yg r o w t h , e a r e N 0 T t a t k i n ga b o u tb u ( k .W e r e t a t k i n ga b o u ts t a m a n a n d s t r e n g t h .
w w
However, your top priority is to add some size to your physique,you can certaintyachievethat with P90Xas weLl.
af

13. -- -{.

19. I
- B I C E P S h e b i c e pc o m p r i s e s 0 %o f t h e u p p e ra r m T h e m a i nf u n c t i o n f t h e b i c e p
T 4 o
i 9 t o m o v e t h e f o r e a r m t o w a r d st h e s h o u t d e rl e L b o wf t e x i o n l The secondary I
f u n c t i o no t t h e b i c e pi s t o r o t a t et h e w r i s t
ARMS I
- T R I C E P S h e t r i c e p sm u s c t ei s c o m p r i s e d f t h r e es e p a r a t e e a d s T o g e t h e t h e y
T o h r
o f t h e t r i c e p si 5
I
m a k e u p 6 0 % o f t h e u P P e r - a r m u s c t em a s s .T h e m a i n f u n c t i o n
m
to straightenthe arm and bring it down toward the body. I
I
- L A T S { t a t i s s i m u s o r s i l a r e t h e t a r g e m u s c t e so n e i t h e r s i d e o f ; h e b a c k T h e i r
d
p r i m a r y f u n c t i o ni 5 t o p u t t t h e a r m d o w n t o w a r d st h e p e t v i s W h e n t h e a r m i s
I
s t a b t e , h e l a t s a c t t o t i f t t h e b o d y u p t o w a r d st h e s h o u t d e r sT h e L a t sa t s o h e t p
t I
s t a b i t i z eh e t o r s o d u r a n g a n yp r e s s l n g o v e m e n t s .
t m m
_BACK I
- T R A P Sl t r a p e z i u s a r e l o n g , t r a p e z o i d - s h a P e du s c t e s h a t r u n d o w n t h e u p p e r
m t
l
p o r t i o no f t h e s p i n e .E r i n g i n g h e s h o u t d e r t a d e s o g e t h e r p u t t i n g h e s h o u t d e r
t b t , t I
btadesdown,and shrugging shoutders are the main functions thesemuscles
the up of
T
I
- P E C S l p e c t o r a t sT h e s em u s c t e s t t a c hn e a r t h e s h o u t d e r o i n t a n d o r i g i n a t e n
a j o
)
T h e f i b e r so f t h e s em u s c l e s u n a c r o s s
t h e b r e a s t b o n en t h e c e n t e ro f t h e c h e s t .
i r t
CHEST
t h e e n t i r ec h e s t r e g i o n . h e p e c ss e r v et o b r i n g t h e a r m a c r o s st h e c h e s ta n d t o
T
m o v ei t f o r w a r di n t h e s h o u t d e r o c k e t .
s
t
I
- -<0

20. - C A L V E S h e c a L fm u s c t eo r i g i n a t e s e h i n dt h e k n e e a n d a t t a c h e s o t h e h e e tw i t h
T b t
t h e A c h i t l e s e n d o n .l t s p r i m a r yf u n c t i o n s t o r a i s et h e h e e L f f t h e g r o u n d .
t i o
- G L U T E SI g t u t e u sm a x i m u s lT h e s em u s c l e so r i g i n a t ea t o n gt h e p e L v i c o n e a n d
b
a t t a c ht o t h e b a c k o f t h e u p p e rt e 9 . E x t e n d i n gh e h i p i s t h e i r p r i m a r yf u n c t i o n .
t
LEGS_
- H A M S T R I N GT h e s em u s c t e s r i g i n a t eu s t u n d e r n e a t hh e g t u t e s . h e i r p r i m a r y
S o j t T
F functionis to bring the heet towardsthe buttocksand to movethe [e9 to the rear.
l - o U A D S l q u a d r i c e p sL o c a t e do n t h e a n t e r i o ro f t h e t h i 9 h , t h e m a i h f u n c t i o no f
l
t h e s ep o w e r f u m u s c L eis t o s u p p o r t h e u p p e rb o d yd u r i n ga s q u a t t i n g o v e m e n t .
l s m
-DELTS ldettoidsl Composedof three musctes lanterior, taterat, and posterior
h e a d s l ,t h e d e t t s p r o v i d et o t a t m o b i t i t yt o t h e s h o u l d e rj o i n t i n a t t d i r e c t i o n s .
These musctesptay a vitat rote in the majority of upper-bodyexercises,including SHOULDERS,
c h e s ta n d s h o u t d e r r e s s e sT h e m a i n f u n c t i o no f t h e d e ( t o i di s t o m o v et h e a r m
p .
away from the body.
A B S l a b d o m i n am u s c t e s lT h i s m u s c l eg r o u pc o n s i s t s f :
t o
T h e r e c t u sa b d o m i n u st h e v i s i b L e o r t i o no f t h e a b s l ,w h i c h b r i n g st h e
l p
r i b c a g et o w a r dt h e p e t v i s .
- T h e o b t i q u e sm ! s c t e sa t t h e w a i s t ) w h i c hr o t a t et h e t o r s oa n d s t a b i t i z e
l ,
theabdomen. STOMACH
- T h e t r a n s v e r s ea b d o m i n u sl m u s c t e t h a t s u p p o r t st h e s p i n e l , w h i c h
s t abi L a z ets e t or so .
h

21. T--------t
||: Illf l Nz//
-r--llll I Aa/-?z-
P 9 O XP R E P
things to do b e l o r e y o u s t a r t t h e p t o g t a m
srep
r_Watchthe Howto B ng ltrtideo.
slep2-Recordyour measurementsand take 'before photos,
! steP 3-Takethe Fit Test-are you ready for P90X?
s i e P - G e ty o u r k i t c h e ni n o r d e r { s e et h e P 9 0 XN u t r i t i o nP t a n l .
4
I s t e p - G ot o t h e B e a c h b o d M e s s a g e o a r d s o r s u p p o r t .
5 y B f
T
Use Beachbody body fat tester to record your current body
s
fat measurements. To get the most accurate readings,
..BEFORE" .AFTER'' fottow the directions on the package.
AND B O D YMEASU REMENTS
ge sure to record your measurementdata in the spacesprovidedbelow.
B o D YF A T% P r i o rt o D a Y1 Atter Day 90
W E I G H T P . i o r t o D a y' ! After oay90 l p t e a s ei n d i c a t ei l w e . r j n q a n y c l o t h e s l
C H E S T P r i o r t o D a y' 1 After Day 90
W A I S T P r i o r t o D a y1 After Day 90
H I P S P r i o r t o D a y1 Atter Day90
R I G H T H I G H P r i o rt o D a y1
T After Day 90 _ l m e a s u r e da t m i d p o i n t l
L E F T T H I c H P r i o rt o D a y ' l After Day 90 l m e a s u r e dm i d p o i n t l
.i
R I G H T R M P r i o rt o o a y1
A After Day90 " Ittexed,
measured peakol bicepl
at
''
L E F T A R M P r i o r t o D a y1 After Day90 I t l e x e d ,m e a s u r e da t p e a k o f b i c e p l

22. The more you show, the more you'tt know. Wear a swimsuit, underwear, or
something comparabte50 you can see where you need the work, and where you're
making progress. Don't be afraid to show
"BEF0RE" AND "AFTER" PH0T0S s o m es k i n .r h e s ep h o t o s r e s r e a t
a
motivators. sure to take your first geriesof photosprior to day 1, fottowing
Be
thesesimpteguidetines,
----------------
Usea plain background possibte.
if
'
V Takea few front shotslhandson hips,"biceps
ttex muscteposel, tew sideshots
a
lhandsat sidesl,anda few backshotslhands hips, biceps
on ftex" muscle posel.
V Dont suckit in or pushit oul, Youwanta true rettection yourbody's
of appearance.
Thisis not just a "before'photo, a goodbye
it's photo.The P90X train is aboutto teave
the station,andthat bodyis goin9to teave
sometuggage
behind. Whoo Whooo!"
'g this process
alter Phase after Phase andafter Phase to chartyour
1, 2, 3
Repeat
visuatprogress.
V your photos the pages
Ptace in provided the endot this book.
at
Beforestartlng an extremefitness program tike PtoX, it's important to know where you stand and if your
currentfitnesslevells adequate, Providing honest
an assessment yourabilities
ot andyour mindset witt
atlow you to take advantage your strengthsand overcome
of your weaknesses.
we ask that you havecompteted equivatent Power90'or Stim In 6' beforeyou begin.But iiyou're
the of
unfamitiarwith these programs,we've set some guidetinesfor you lo lollow. lf you can't
TAKE TH E FIT TEST do what ts t'tstedbetow,you'1 see beler resuttsby doing anoiherexercise program
beforeyou take on P90X.So if you can't finish the Fit Test,do Power90, You'tl, great results, and
get
. then be ableto comebackandcrushP90x.
important note performatt the
The P90XFit test takes approximatety minutesto complete,Besu.e to consecutivety
40
exercises the order they appear,
in Keepup with the timing,and make a note if you do anything
differently;you will repoatthis Flt Testwhen you compteteP90X, lt ls vltat that you ar6 able to do it
so
lhe sameway, in the same ord€r.Th.t way you'tl, a true indication the improvements
get of you've
made,Payattention,and be honestwith yourse[f.
WHATYOUWILL NEED
TOTAKETHE FIT TEST
-Heart rate monitor -Chln-up bar lsecurety
in3tettedl
-Body fat tester or ca[iper -Tlmer lstopwetch wstch
or wlthsecond
handl
-Taoe measure -ToweI
-Scate -Water
-Partner to help record data (optlonatl -Your "Bringlt- gameface

23. ;
F
F
F start with the heart date
P Y o ul L w a n t t o m o n i t o r y o u r m o r n i n g r e s t i n g h e a r t r a t e
P
t h r o u g h o u t h i s p r o g r a m .T h i s i s a g o o di n d i c a t o r f y o u r o v e r a t [
o
cardiovascutarfitness. Take your resting heart
F r a t e a s s o o na s y o u w a k e u p I B E F 0 R E E T T I N G
G TAKE
0 U T 0 F B E D ) .o v e r t h e c o u r s eo f t h e p r o g r a m , o u r r e s t i n gh e a r t
y
THE FIT TEST
F rate should drop. lf it goes up a few days in a row, you are either
t
P
o v e r t r a i n i n g r g e t t i n gs i c k .
o
P
t
F
t Put on your heart rate monitor. Be sure it is secure and
I
t H O WT O T A K EY O U RR E S T I N G E A R TR A T E
H
working correctly before beginning.Try to be as retaxed as
possibte when taking this
r e a d i n g .R e m a i n c a t m a n d q u i e t
I
t for 2 minutes, then record your resting heart rate below.
t lf you don t have a heart rate monitor, take your putse
from either your neck.orwrist, and count the beats for 30
seconds.Mul.tipty two to get your resting heart rate.
by
Heart rate Prior to DAY I
H e a rrta t e f t e rD A Y 9 0
A
That was the easy part... most tikety you passedthat.
Now take about 10 minutes to warm up. Start by
m a r c h i n gi n p t a c e ,t h e n d o a n y l o w - i m p a c tm o v e m e n t s
y o u t i k e l j u m p i n g a c k s ,L i g h j o g i n p t a c e , t c . l u n t i ty o u
j t e
buitd up a tight sweat, then stretch out tightty.You never
want to work "to faiture" when you re cotd and tight. The
w a r m - u po n P o w e r9 0 ' C a r d i o3 - 4 t h r o u g hy o g ai s a g o o d
way to get you ready.

24. G r a s py o u r c h i n - u pb a r u s i n g w i d e g r i p l p a t m sf a c i n gf o r w a r d ,a w a y f r o m
maximum numbet of pull-ups to failure b o d y ,t w o f i s t sw i d e r t h a n s h o u t d e r s lF r o m a h a n g i n g o s i t i o np u t t b o d yu p
. p ,
s m o o t h t yu n t i t c h i n c t e a r s t h e b a r . L o w e r b o d y b a c k d o w n ,
1 PULL-UPS being sure to straighten the arms, and repeat without
b o u n c i n g p . D o nt b e d i s c o u r a g e id y o u a r e n o t a b t et o d o v e r y m a n y .
u f
R e c o r d h e n u m b e ro f p u t l - u p s o u c a n d o h e r e .
t y
.. eriorto DAY 1
. . A f t e rD A Y 9 0
l l f y o u r e o n t ya b t et o d o 1 / 1 , 1 / 2 ,o r 3 / / . o f a p u t t - u p , o a h e a da n d r e c o r di t . l
9
P90XMinimum_ Shoul.d abte to do at teast 3 if mate, 1 if femate.However,many peoptewon t
be
be abte to do any puLt-upswhen starting P90X. Youtt get more out of the
p r o g r a mi f y o u c a n d o p u l [ - u p s b u t y o u c a n s u b s t i t u t e y u s i n gt h e B - L l N E 5 '
, b
R e s i s t a n c B a n d sw i t h t h e d o o r a t t a c h m e n t .
e
R e s t 1 m i n u t eb e f o r eo o i n oo n t o t h e n e x t e x e r c i s e .
Standsidewayswith shoulder againstwatI and raise arm straight overhead
againstthe watt. Recordthat height here.
2 VERTICAL EAP
L
jump height with step
.. eriorto DAY 1
Arter
DAY 90
T h e nt o w e ra r m , t a k e J U S T0 N E S T E P a c ka n d p r o c e e do j u m p s t r a i g h t
b t
up. trying to touch highest point on watt lno gathering up a head of
s t e a mp r i o r t o y o u r j u m p - t h i n k " j u m p b a l . tl . R e c o r d h a t h e i g h th e r e .
t
P r i ot o D A Y 1
r
.. AfterDAY 90
Subtract the first measureftent froft the Secono,
and record your verticaI leap inches here.
P90XMinimum_ Shou[dhavea verticatteapof at teast
.. Prior DAY 1
to
5 i n c h e s f m a t e . 3i n c h e s f f e m a t e .
i i
. . A f t e rD A Y 9 0
R e s t4 m i n u t e sb e f o r eg o i n go n t o t h e n e x te r e r c i s e .

25. I
T P u t d o w n s o m e t h i n g o f t ,a b o u t2 o r 3 i n c h e sh i g h ( p i t t o w r c u s h i o n lt' o m a k e
s o
c o n t a c w i t h c h e s to n e a c hr e p . B e s u r e t o k e e pb o d y
t
t s t r a i g h tw i t h h a n d sa t n o r m a t p u s h - u pw i d t h .
3_PUSH-UPS
m a x i m u m n um b e r o f
I R e c o r d u m b e ro f p u s h - u p sp e r f o r m e d o f a i t u r eh e r e .
n t push-uPs to failure
,
P r i ot o D A Y 1
r
I
rrter DAY 9 0
I
P 9 0 XM i n i m u m -S h o u t db e a b t e t o d o a t l e a s t 1 5 i f m a L e , i f f e m a t e
3
T l o r 1 5 p u s h - u P s f f Y o u rk n e e s l .
o
I
R e s t4 m i n u t e sb e f o r eg o i n go n t o t h e n e x t e x e r c i s e .
t
I
t
t You witt need a ruler or tape measure for this test. Sit on fLoorwith legs extended
I directtyin front of you. Bend forward at waist and extend arms over tegs
towards toes. Oon't bend knees See how ctose you can get fingertips to
4 T O ET O U C H
flexibil ity test
I toes. lf not abte to reach, measure the distance from fingertips to toes lf abte to
extend fingers beyond toes, measure how much turther fingers reach beyondtoes
I D o n o t s t r a i no r f o r c et h i s
I R e c o r d i s t a n c en i n c h e so f f i n g e r st o t o e s h e r e .
d i
I P r i ot o D A Y 1
r
nter DAY 90
Use a "- it not abte to reach toes le.g., -3 inchesJor
a " + " i f r e a c h i n g e y o n d o e s [ e . g . ,+ 3 i n c h e s l .
b t
P 9 0 XM i n i m u m -S h o u t d b e a b t e t o r e a c h a t t e a s t 6
i n c h e sf r o m Y o u rt o e s ,o r a - 6 .
What does "to failurc" meanT lJsually'tn exercise it's your mind that
stopsyou frcm progrcssing Physicalty"to failurc" is when your body
stops you by not being able to go any further
TO FAILURE? without causing iniurY.
it's in your mind

26. p o s i t i o nl q u a d s
P t a c e b a c k f t a t a q a i n s tw a t t a n d L o w e ry o u r b o d y i n t o a s e a t e dc h a i r
p a r a t t e t o t h e f t o o r .f e e t d i r e c t t y e t o wk n e e s it h i n k
b 90-degree ngte a
5_WALL SOUAT h e r e l .S t a r t t i m e r a s s o o n a s y o u g e t i n t o t h e c h a i r p o s i t i o n B r e a t h e
i s o la t i n g q u a d / l e g s t t e n g t h throughthediscomfortandhanginthereuntiIyoucan.tholdyoursetfupanytongerlto
" s c o o t w i t h s h o u t d e r sY o uc a n s t i d ed o w n
f a i t u r e l . e s u r e N O Tt o P t a c e a n d so n w a t [ o r
B h
s l o w t ya s y o u g e t t i r e d ,b u t o n c ey o u r b u t t t o u c h e s h e t t o o r ,t i m e s u p
t
R e c o r d x a c tt i m e a b t et o h o l d w a t [ s q u a th e r e '
e
minutes s e c on d g
A t t e rD A Y 9 0 minutes seconds
P 9 0 XM i n i m u m -S h o u L d e a b t et o h o t dw a l l s q u a t
b
f o r a t l e a s t1 m a n u t e
R e s t4 m i n u t e sb e f o r eg o i n go h t o t h e n e x t e x e r c i s e '
more
Choiceof weight i5 important for this exercise A heavier weight will be
front-facing cu rls e l t e c t i v ei n h e t p i n gy o u d e t e r m i n ey o u r r e s u t t s o n
6 B I C E PC U R L S d a y 9 0 - t h i n k o f t h e w e i g h ta t w h i c hy o u w i t t m a x o u t
a t 1 O - ' t 5 e p s .M e n s h o u t du s e a m i n i m u mo f 2 0 t b s a n d w o m e n
r s h o u l du s e a IF
m i n i m u mo f I l b s .
I
Extend arms straight down in front of body Be sure that arms are
extended between each curt. Usjng both arms at the same time' perform as
lulty
E
m a n y c u r t s a s y o u c a n u n t i t f a i t u r e .D o n t r o c k o r c h e a t ,a n d n o b r e a k s
tonger F
than 1 secondbetween reps.
t=
Recordnumber of curls comptetedan weight used here'
IF
rF
numDer e
P 9 0 XM i n i m u m -S h o u t db e a b t et o d o a t t e a s t1 Oc u r t sw i t h 2 0 l b s i f m a t e '
e
at teast 10 curts with 8 tbs. if femate' il
R e s t3 m i n u t e sb e t o r eg o i n go n t o t h e n e x t e x e r c i s e '

27. I
P
I
! S t a r t i n gp o s i t i o n : e a t e dw i t h h a n d so n t h e
S
I f t o o r a t y o u r s i d e s .k n e e s b e n t w i t h f e e t o n 7_ | N & O U T S
t h e f t o o r .R a i s ef e e t o f f t h e g r o u n da n d b r i n g k n e e s i n t o w a r d sy o u r c h e s t .
t t h e a b t es t S t r a i g h t e ne g s b a c ko u t a n d r e p e a tm o v e m e n w i t h o u tt o u c h i n g l o o r .
l t f
t R e c o r d u m b e ro f i n & o u t s p e r f o r m e d e r e .
n h
! .. Prior DAY 1
to
T A r t e rD A Y 9 0
t
t P 9 0 XM i n i m u m _ h o u t db e a b t et o d o a t t e a s t2 5 -
S
I R e s t4 m i n u t e sb e f o r e9 o i n 9o n t o t h e n e x t e x e r c i s e .
I
t

28. P e r f o r mj u m p i n gj a c k s n o n s t o pf o r 2 m i n u t e sa t a q u i c k a n d s t e a d yp a c e .
D u r i n gt h e f i n a l 3 0 s e c o n d s g o a s f a s t a s y o u c a n t o m a x i m i z ey o u r h e a r t
,
rate. When you finish, be preparedto
8 H E A R TR A T EM A X I M I Z E R measure your heart rate over a span
o f 4 m i n u t e s .S h o u t db e a b t et o f i n i s ht h e t e s t s t a n d i n q n d a b l e t o b r e a t h e
a
Recordheart rate immediatetyatter jumping jacks here.
Prioto DAY 1
r
ntterDAY 9 0
Heartrate alter'l-minuterest
P r i o rt o D A Y 1
nter DAY 90
Heart rate after 2-minute rest
.. eriorto DAY 1
.. nrterDAY 90
Hea rate after 3-minute rest
Prior DAY 1
to
. atterDAY 90
Heartrate after 4-minuterest
Priorto DAY 1
.. rtter DAY 90
Good news...
l f y o u c a n t i n i s h t h e 2 m i n u t e so f j u m p i n gj a c k s ,
you are ready for P90X!

29. ENOUGH EARNING.
L
Just remember,when you're finished turning your body into that of a perfect physicat
specrmen, there are a few important things you sti . need to do. The lirst of which is
to take your...
T I M E T O S T A R Tx ' t NG!
'After"
Photos:
Withyourawesome,
jaw-dropping physique,
hew you,ttprobably
want
to giveit the maximumexposure deserves. asidetrom attaching
it So your photosto
the pages the endof this book, atsosuggest youpostthemon the geachbody
at we that
MessageBoards. othertypeof setf-promotion, as a fult_page
Any such photograph
in
yourtocat
newspaper, up to you.
is
'After"
EodyMeasurements: you'redonewith the camera, s time to get back
Once it
out the tape measure and take those after, body measurements. Record . the
a
dramatic resuLts the 'After Day90 blanksat the beginning this section.
in of
Finat Test: mostaccuratety
Fit To determine progress
the made yourstrength,
in power.
coordination,
ftexibitity, cardioendurance, sureto performthis test underthe
and be
sameconditions timel,ine the Fit Test
and as youtookpriorto day1. Recordyour.After
Day90" resutts the btanks
in provided this section.
in
see you in 90 days
lf P90X enabled to overcome
has you personalobstacles transformyour body,mind,
to
andspirit for the better,youcouldbe teatured
as
SUBMIT Y0UR SUCCESS ST0RY ournext
Beachbody
success we rove
srory. ro
rewardour customers sharingtheir storieswith us, and often hightight
for their
remarkabletransformations
through our TV shqws, special events,and media
promo ons.
Hereare a few itemsto submitto be considered a Success
as Story:
- "Before"and"atte." Dhotos.
_A truthfut,open,written account your p90Xexperience.
of What,syour
story? How has this program changedyour tife? Are you a new person
mentally,physical,l,y, both? What does your famlty think of your
or
success?
Whatis the biggestcomplimentsomeone givenyoulately?
has
_A 6hort homevldeo of you weighingIn at the start and flnish of your
program,wlth a ghort na.rative about how you feLt at the start of your
experience at the end,loptional,l
and
Submit your story and photos via e-mait to: Successsto es@beachbody,com
- 0r sendthemwith optional
videoto:
Beachbody.comSucce5s For a more com plete
Stories
8383Witshire
Btvd.,
Suite1050 dascription of how to be
BeverLy
Hltl.s, 90211
CA recognized as a Beachbody
Success Story, go to
Beach body,com an d cl ick
on the Success Stories link-

30. The tottowingsection containsa comPleteand detaitedtisting of at[ the workouts in this program. You
do not have to read this section to perform any of the P90Xroutines.Youwitt, however,be asked to
record importanl data lrep counts and weight amountsl on worksheets
W O R K O UG U I D E
T that aoDearat the end of each P90x resistanceworko!t. You'[tfind that
recordingthis information is easy and extremetyhelplut towards charting your titness progress.
The detaitedworkout tistings can atso prove usefut shoutd
you need additionatinformation about any of the workouts
or individuatexercises.And when you don t have accessto
a video ptayer, you can pertorm the appropriate P90X
workout straight lrom this book. Conside. this sectionjust
another useful tool.to hetp you maximizeyour resutts.
This depends totally on you and you individual goals. P90X is vetsatile lt
witl improve the overall condition of anyone, but you can choose to tailor
this program to gain mass, lean
H O WM A N Y R E P SS H O U L D D O ?
I out, or maximize Your strength.
It's all a matter of setting you tarcet number of reps, which will determine
how much weight you use. Herc's a quick rundown on what it means to
'fail" at a given number of rcps. (Simply stopping at your target number
is not what we mean. Choosing a weight so that you rcach muscle failure
at the right number of reps is what you're after')
=
8-1 0 nEps
muscle size or hypertrophy- ln this range you'll get maximum
muscle grcwth. For those trying to
achieve maximal size, this is your
target area for every set in each
workout.
=
1 2 +n e p s
muscular endurance-Some muscle growth will occur, but the
volume of rcpetitions makes it selfJimiting.
You can build lean, strong muscles, but
you'll never maxlmize your body's potential
for size and strcngth in this realm.

35. - ------{8

38. P90X is a prcgram that has prcpared you lor a life filted with
possibilities. The completion of this program has provided you
with the tools to take on almost anything. The intensity and
variety of P90X has also given you
LIFE AFTER P9OX the strength, balance, flexibility,
coordination, and cardiovascular
endurance to improve upon any and all athletic activity. As a
P90X graduate you are motivated, confident, self-assured, and
rcady to attack any fear you might have had p or to stafting
this ptogram.
The continuum of P90X is to explorc the possibilities. The person you see standing
in the miftor today is not the same person you saw on day 1. The percon you arc
now is capable of so much morc than the percon who was just starting pgOX. you
decided, committed, and succeeded with P90X, so it is only natural to be curious
about what else you can do and accomplish.
The truth about P90X is that there is no end. This
progrcm is an ongoing approach to staying in awesome
shape. That doesn't mean you must continue to
hammer out P90X workouts six days a week. lt means
that thrs is a fitness progrcm that can be used for the
rcst of your life. lt is a progrcm that grcws with you as
you continue to explore and improve physically and
mentally. lt can be integrated into, combined with, and
used to enhance everything else you're doing to stay in
shape and enjoy your life.
Your choice to embark upon the P90X joumey will have
benefits that last a lifetime, Now it's time for your new
jouney to begin.
Congrctulations on a job well done. Dont stop!
-TONYHORTON

39. > TAKE'BEFOAE-
PIIO|O!
1
I
D r E ri n J DrErTr
l I
,s ntr )il,s
t

40. E|'-lFlie
2
l
I
3 6 D E nr r r l
F I
I
tlsg

41. F'-'AsE 3
I ,,
t,
t
,,|:
I
o Eil tr ,7 ,,
I
oGi Yrtr ,3 ,,I
> I !t

42. PHASE
IR{d rwmrl
CtASslc
__-pluBLEs rR€rov.ry
w..kl
__L:A rR.rcrerywekl

43. PHA=e 2
- CtASslclRe.ov.rywe.kl
oouBLEslRe.overyweakl
_LEAx lReov€ryweeki

44. =t-{AsE
3
'").q
"
_- lR4d*yW4kl -p!UBLES w€.kl
lR€.orery lR€orerywRrl
icLASsrC LErl{

45. WEEX2

46. -gtiqEtt
WEEK

47. W

49. -grsiEll
fi]!f,EETaItrJI