WORKSHEET X2 CORE. Use these recommended items with P90X2. To order, visit Beachbody.com.
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1 OKSHEET X2 COE DATE / EEK arm-up 01 Sphinx Plank Crunch T T T T T T T T T T T T T T T 05 oller Boat 06 3 Speed Med Ball Push-Up 07 One Leg Lateral Leap Squat T Sec T Sec T Sec T Sec T Sec 02 arrior 3 Cross Crunch 03 Single Leg alk Out to Sphinx 04 Half Angel 08 Core Circle 09 Holmsen Screamer Lunge 10 Med Ball Dreya oll Sec Sec Sec Sec Sec T T T T T T T T T T 12 Banana Ball Switch Crunch 13 3-Point Squat Press with Med Ball 14 Slo-Mo Balance Climber (Alternating Legs) 15 X2 Diver T T T T T 11 Plank Burpee on Stability Ball 16 yan Sphinx Twist Crunch 17 One Leg Med Ball Burpee (Alternate Every 3 eps) = reps = weight T = right = left Sec = time Medicine Balls Foam oller P90X Peak Premium Stability Ball P90X esults and ecovery Formula Tony Horton s PowerStands P90X Shakeology P90X Chin-Up Bar Equipment equired Premium Stability Ball (or Towel and Sturdy Chair) Foam oller (or Bands) eights (or Bands) Mat* 1 Medicine Ball* orksheet and Pen ater and Towel Post-orkout Nutrition Get better results and recover faster! ithin 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X esults and ecovery Formula. Need more P90X2 worksheets? Go to P90X2orksheets.com.
2 OKSHEET X2 TOTAL BODY DATE / EEK arm-up OUND Arm Chest Press T T T T T 02 4-Position Pull-Up 03 Push-Up Side Arm Balance 04 Switch Lunge Press T T T T T 05 arrior 3 Kickback T T T T T 06 arrior 3 Curl T T T T T ater Break 08 Boing Push-Up 09 Crunchy Lever Pull-Up 10 Mule Kick Burpee 11 Swimmer s Curl Press in ½ Chair 12 Balance Kickback on Stability Ball T T T T T 13 ocket Launcher Preacher Curl ater Break OUND Arm Chest Press T T T T T 16 4-Position Pull-Up 17 Push-Up Side Arm Balance 18 Switch Lunge Press T T T T T 19 arrior 3 Kickback T T T T T 20 arrior 3 Curl T T T T T ater Break 22 Boing Push-Up 23 Crunchy Lever Pull-Up 24 Mule Kick Burpee 25 Swimmer s Curl Press in ½ Chair 26 Balance Kickback on Stability Ball T T T T T 27 ocket Launcher Preacher Curl Equipment equired Stability Ball (or Towel and Sturdy Chair) Foam oller (or Towel) eights (or Bands) P90X Chin-Up Bar (or Bands with Door Attachment) Chin-Up Max (or Sturdy Chair)* 2 Medicine Balls* orksheet and Pen ater and Towel Cool-Down = reps = weight T= right = left Post-orkout Nutrition Get better results and recover faster! ithin 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X esults and ecovery Formula. Need more P90X2 worksheets? Go to P90X2orksheets.com.
3 OKSHEET X2 BALANCE + POE DATE / EEK arm-up 01 Sphinx to Plank Plyo Bounce 02 1-Leg Plyo Squat each 03 ussian Twist 04 Sphinx to Plank oll Up 05 4-Direction 1-Leg Squat Hop T T T T T 06 Forearm Alt Side Plank T T T T T ater Break 08 Decline Sphinx Plank Press 09 eighted Katherine 10 Plank X Crunch 11 enegade ow ½ Lolasana 12 Glute Bridge oll Out 13 Over/Under Boat ater Break 15 arrior ow Press T T T T T 16 Split Lunge T T T T T 17 Crawly Crab Press T T T T T 18 Lateral Plyo Push-Up 19 Lunge Kneel Knee aise T T T T T 20 X Plank Spider Twist ater Break 22 Dumbbell ow to Side Plank (Alternating Sides Each ep) T T T T T 23 Dumbbell Super Burpee T T T T T 24 Plank Ball Crunch Cool-Down = reps = weight T = right = left Equipment equired Stability Ball (or Towel and Sturdy Chair) Foam oller (or Towel) eights (or Bands) 1 Medicine Ball* PowerStands * Mat* orksheet and Pen ater and Towel Post-orkout Nutrition Get better results and recover faster! ithin 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X esults and ecovery Formula. Need more P90X2 worksheets? Go to P90X2orksheets.com.
4 OKSHEET CHEST + BACK + BALANCE DATE / EEK arm-up 01 Pull-Up X 02 Plyo Stability Ball Push-Up 03 Core Crunch Chin-Up 04 Push-Up Side Arm Balance 05 Lever 06 4-Ball Push-Up 07 Chin Pull 08 The Impossible/Possible 09 L Pull-Up 10 3-Ball Plyo Push-Up (Switch Left to ight) ater Break 12 Vaulter Pull-Up (Switch Grip Every 2 eps) 13 Elevated Stability Ball Push-Up 14 In & Out (1 ep ide Grip, 1 ep Narrow Grip) 15 Swimmer s Push-Up a. ide Hand Grip a. ide Hand Grip a. ide Hand Grip a. ide Hand Grip a. ide Hand Grip 16 4-Grip Pull-Up 17 Double ide Push-Up 18 Double ide Pull-Up 19 Chattarocker 20 Towel Pull-Up 21 Med Ball Plyo Push-Up = reps = weight Equipment equired Stability Ball (or Towel and Sturdy Chair) Foam oller* Plyo Box (or Sturdy Chair)* 4 Medicine Balls* PowerStands * P90X Chin-Up Bar (or Door Attachment with Bands) Mat* Chin-Up Max (or Sturdy Chair)* 2 Hand Towels orksheet and Pen ater and Towel Post-orkout Nutrition Get better results and recover faster! ithin 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X esults and ecovery Formula. Need more P90X2 worksheets? Go to P90X2orksheets.com.
5 OKSHEET X2 SHOULDES + AMS DATE / EEK arm-up OUND 1 01 Balance Curl 02 Arnold Press (Alternate Arms) 03 Overhead Tricep Pull 04 Six Direction Shoulder Fly 05 Crazy Eight (Alternate Arms and Feet Every 8 eps) 06 Y-T Fly 07 ocket Launcher Tricep Kickback ater Break OUND 2 09 Balance Curl 10 Arnold Press (Alternate Arms) 11 Overhead Tricep Pull 12 Six Direction Shoulder Fly 13 Crazy Eight (Alternate Arms and Feet Every 8 eps) 14 Y-T Fly 15 ocket Launcher Tricep Kickback ater Break OUND 3 17 Balance Curl 18 Arnold Press (Alternate Arms) 19 Overhead Tricep Pull 20 Six Direction Shoulder Fly 21 Crazy Eight (Alternate Arms and Feet Every 8 eps) 22 Y-T Fly 23 ocket Launcher Tricep Kickback ater Break = reps = weight P90X Peak P90X esults and ecovery Formula P90X Shakeology P90X Chin-Up Bar Equipment equired Stability Ball (or Towel and Sturdy Chair) Foam oller* eights (or Bands) Plyo Box (or Sturdy Chair) PowerStands * orksheet and Pen ater and Towel Post-orkout Nutrition Get better results and recover faster! ithin 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X esults and ecovery Formula. Need more P90X2 worksheets? Go to P90X2orksheets.com.
6 OKSHEET X2 BASE + BACK DATE / EEK OUND 1 arm-up 01 No Kip Pull-Up 02 Plyo Frog Squat 03 ide Leg Close Grip Chin-Up 04 Chair Jump 05 Chin Pull ater Break 07 Plyo Lunge Press 08 V Pull-Up 09 Surfer Spin 10 Kippy Cross Fugly Pull 11 Jack-in-the-Box Knee Tuck OUND 2 ater Break 13 No Kip Pull-Up 14 Plyo Frog Squat 15 ide Leg Close Grip Chin-Up 16 Chair Jump 17 Chin Pull ater Break 19 Plyo Lunge Press 20 V Pull-Up 21 Surfer Spin 22 Kippy Cross Fugly Pull 23 Jack-in-the-Box Knee Tuck Cool-Down = reps = weight Foam oller Medicine Balls P90X Peak Premium Stability Ball P90X esults and ecovery Formula Tony Horton s PowerStands P90X Shakeology P90X Chin-Up Bar Equipment equired Stability Ball (or Towel and Sturdy Chair) Foam oller* eights* P90X Chin-Up Bar (or Bands with Door Attachment) Chin-Up Max (or Sturdy Chair)* orksheet and Pen ater and Towel Post-orkout Nutrition Get better results and recover faster! ithin 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X esults and ecovery Formula. Need more P90X2 worksheets? Go to P90X2orksheets.com.
7 O KSHEET X2 CHEST + SHOU L D ES + T IS DATE / EEK OUND 1 arm-up 01 Chattarocker Push-Up 02 Strip Press 1 03 Strip Press 2 04 Strip Press 3 05 Tricep Extension on Stability Ball 06 3-Ball Extravaganza 07 Callahan Press (Left Leg) 08 Iron Man Kickback 09 Push-Up Side Arm Balance 10 X2 Circle Fly 11 3-Ball Dip OUND 2 ater Break 13 Chattarocker Push-Up 14 Strip Press 1 15 Strip Press 2 16 Strip Press 3 17 Tricep Extension on Stability Ball 18 3-Ball Extravaganza 19 Callahan Press (ight Leg) 20 Iron Man Kickback 21 Push-Up Side Arm Balance 22 X2 Circle Fly 23 3-Ball Dip = reps = weight Medicine Balls Foam oller P90X Peak Premium Stability Ball P90X esults and ecovery Formula Tony Horton s PowerStands P90X Shakeology P90X Chin-Up Bar Equipment equired Stability Ball (or Towel and Sturdy Chair) Foam oller* Mat* eights (or Bands) 4 Medicine Balls* (or 2 Towels) PowerStands * Plyo Box (or Sturdy Chair) orksheet and Pen ater and Towel Post-orkout Nutrition Get better results and recover faster! ithin 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X esults and ecovery Formula. Need more P90X2 worksheets? Go to P90X2orksheets.com.
8 OKSHEET V SCULPT DATE / EEK arm-up 01 Around the orld Pull-Up 02 Alt Hammer Curl 03 Med Ball enegade ow 04 Band Bicep Curl BC BC BC BC BC 05 Pull-Up X 06 Med Ball enegade Curl 07 ide Leg ow Twist BC BC BC BC BC 08 Balance Dumbbell Curl 09 Switch Grip Pull-Up 10 oman Band Curl BC BC BC BC BC Pull-Up c. 7 Full-ange Pull-Up c. 7 Full-ange Pull-Up c. 7 Full-ange Pull-Up c. 7 Full-ange Pull-Up c. 7 Full-ange Pull-Up ater Break 13 Entman s Chin-Up 14 Ball Preacher 15 Stability Ball Lawnmower 16 enegade oman Curl 17 Zip Kip Pull-Up 18 High-ep Balance Curl (Switch Legs at 15 eps) 19 Straight Arm Pullover 20 enegade Hammer Curl (Alternating Arms) 21 Zip Kip Chin-Up 22 Close Body Curl 23 Cross Fugly Pull-Up = reps = weight BC = band color P90X P90X esults P90X Peak and ecovery Shakeology Formula Equipment equired Premium Stability Ball (or Towel and Sturdy Chair) Foam oller* eights and Bands (or Bands) Plyo Box* (or Towel and Sturdy Chair) P90X Chin-Up Bar (or Bands with Door Attachment) ater and Towel 1 Medicine Ball* Chin-Up Max* (or Sturdy Chair) orksheet and Pen Post-orkout Nutrition Get better results and recover faster! ithin 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X esults and ecovery Formula. Need more P90X2 worksheets? Go to P90X2orksheets.com.
Equipment Required Weights or resistance bands P90X Chin-Up Bar. Bench or chair. Need more P90X worksheets? Go to P90Xworksheets.
WORKSHEET CHEST & BACK DISC 1 Warm-Up (2:30 + 6:30) 01 Chest - Standard Push-Ups 02 Back - Wide Front Pull-Ups R R R R R 03 Chest - Military Push-Ups 04 Back - Reverse Grip Chin-Ups Water Break (0:49)
Standard Push-Ups R R R R R R R R R R. Wide Front Pull-Ups R R R R R R R R R R. Military Push-Ups R R R R R R R R R R. Reverse Grip Chin-Ups R R R R R
This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band,
Standard Push-Ups R R R R R R R R R R. Wide Front Pull-Ups R R R R R R R R R R. Military Push-Ups R R R R R R R R R R. Reverse Grip Chin-Ups R R R R R
This routine is performed during weeks 1, 2, 3, 9, and. Use the spaces provided for each exercise to record the number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate
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