P90X Ab Ripper Workout

 

 

In & Out

You are basically using your butt as a pivot point while you kick your legs out, and lower your upper body slightly towards the floor.

Seated Bicycle

Starting from roughly the same position as the In & Outs, you just simulate the movement of peddling a bicycle, and then you reverse direction.

Seated Crunchy Frog

In essence, it is just like an In & Out, only your have to momentarily wrap your arms around your knees, which means that you can no longer have your hands on the floor for support.

Wide Leg Sit-ups

Lay down with your legs wide apart, and put one hand behind your head. Then, you lift straight up with the other hand while doing a sit-up, and then reach across your body after you are sitting straight up.   Alternate back and forth.   

Fifer Scissor

Start in the lying down position but rather than just kicking your legs back and forth in a spastic manner, you only do one leg at a time while the other leg is held 6" off of the floor.

Hip Rock n' Raise

Start in the lying down position, this time with your knees out, and the heels of your feet touching. You contract your ab muscles to bring your lower body off the floor, then push your hips up towards the ceiling.

Pulse Up

This is more of a standard hip raise type of movement where you basically have both feet facing the ceiling, and you do your best to push your heels as high towards the ceiling as possible.

Roll-up/V-up Combo

Basically you reach both hands up towards your extended legs, then you rock backwards to bring your legs off of the floor. You go about halfway back to the position of having your back on the floor, you stop, and then you reach toward your toes, all the while keeping your legs off of the floor.

Oblique V-up

Basically this is a side bend while lying on the opposite side of your body. You also have to lift your legs up at the same time..

Leg Climb

Basically what you do is lift one leg about 45-degrees off of the ground, then reach up with both hands trying to "climb" your upper body up your leg until you can touch your toes.

Mason Twist

Once again, you are using your butt as a pivot point, while your upper body and your legs are both held above the floor. Once in that position, you clasp your hand together and rotate very rapidly from side to side, trying to touch the floor on each repetition.

As you can see, the P90X workout schedule has you working out six days a week for 13 weeks, for about an hour to an hour and a half each workout.

The classic P90x workout plan looks like this:

Weeks 1, 2, and 3

Day 1 – Chest and Back, plus Ab Ripper X

Day 2 – Plyometrics

Day 3 – Shoulders and Arms, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch

 

 

 

The p90x workout schedule for week 4 is supposed to be a recovery week after hitting it hard six days a week for three weeks.

P90x Workout Plan Week 4

Day 1 – Yoga X

Day 2 – Core Synergistics

Day 3 – Kenpo X

Day 4 – X Stretch

Day 5 – Core Synergistics

Day 6 – Yoga X

Day 7 – Rest or X Stretch

For week 5 the P90x workout schedule changes yet again.

P90X Workout Plan Weeks 5, 6, 7

Day 1 – Chest, Shoulders and Triceps, Ab Ripper X

Day 2 – Plyometrics

Day 3 – Back and Biceps, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch

 

 

 

 

 

Time to kick back to another recovery phase week for week 8

P90x Calendar Week 8 (Recovery Phase)

Day 1 – Yoga X

Day 2 – Core Synergistics

Day 3 – Kenpo X

Day 4 – X Stretch

Day 5 – Core Synergistics

Day 6 – Yoga X

Day 7 – Rest or X Stretch

The following workout program appears in Weeks 9 and then again in Week 11

Day 1 – Chest and Back, Ab Ripper X

Day 2 – Plyometrics

Day 3 – Shoulders and Arms, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 Rest or X Stretch

 

 

 

 

 

 

 

Here’s the P90X Calendar for Weeks 10 and 12

Day 1 – Chest, Shoulders and Triceps, Ab Ripper X

Day 2- Plyometrics

Day 3 – Back and Biceps, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch

P90X Workout Schedule Week 13 (Final Week)

Day 1 – Yoga X

Day 2 – Core Synergistics

Day 3 – Kenpo X

Day 4 – X Stretch

Day 5 – Core Synergistics

Day 6 – Yoga X

Day 7 – Rest or X Stretch

 

 

 

 

 

 

 

 

 

 

P90X Nutrition Guide


The P90x Nutrition Guide is a very important part of the P90x Extreme Home Fitness program.

Many people make the mistake of either dieting alone without adding exercise or they start an exercise program without improving their nutrition.

If you really want to get results, you need to do both. If you just stick to the P90x workout, you’re cheating yourself out of a lot of your results. You need to implement the P90x nutrition guide as well.

The nutrition program has three different phrases:

  • Phase 1: Fat Shredder
  • Phase 2: Energy Booster
  • Phase 3: Endurance Maximizer

The phases are designed around the portion approach. This allows you to mix and match foods of your choice, since there are no meal plans or recipes involved.

Instead, you get a list of approved foods and portion size to make sure that you are getting the right amounts of calories, carbs, proteins and fats.

Phase 1 of the P90x Nutrition guide is a higher protein approach to help you boost your metabolism, burn more calories and start burning body fat as quickly as possible.

An example of how the portion approach is laid out:

  • Proteins: 7 servings
  • Fruits: 1 servings
  • Fats: 1 serving
  • Dairy: 3 servings
  • Vegetables: 4 servings
  • Carbohydrates: 1 serving
  • Snacks: 2 servings
  • Condiments: 2 servings

The servings can only be selected from the list of approved foods in the nutrition plan.

 

 

Phase 2 (Energy Booster) of the P90x nutrition guide is designed to boost your energy levels.

This part of the plan slightly reduces your protein intake and bumps up the servings of carbohydrates.

 

Phase 3, Endurance Maximizer, builds on the second phase of the program, upping your carb intake even more.

Don’t worry, each phase gives you everything you need.

 

 

You get three different diet templates that cover:

  • 1,800 calories
  • 2,400 calories
  • 3,000 calories

 

 

There are also meal templates for every day of the phrase, broken into 5 meals per day.

 

 

 

 

Here’s an example of one day from the Level I (1,800 calories) program of Phase 1.

Breakfast

  • 1 Mushroom Omelet
  • 1 cup fresh strawberries
  • 8 ounces of 1% cottage cheese

Snack

  • 1 protein bar
  • 1 recovery drink

Lunch

  • 1 Chef Salad

Snack

  • 2 ounces Soy nuts

Dinner

  • 6 ounces Salmon
  • 2 Tbsp Lemon Dill sauce
  • 1/2 cup Asparagus
  • 1 cup Wild Rice
  • 1 cup Red Pepper Soup
  • 1 Tbsp Protein powder

 

 

Muscle

  • Workout Routines
    ABS      

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  • Core Core
    Core exercises are practices designed to strengthen and develop target muscles of the midsection including the abdominal muscles, obliques, and muscles of the back. Typical reasons for exercising...
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  • Chest
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