P90X Exercises Outlined

Transcription

1 P90X Exercises Outlined A few basics before you read further: Beginners or those who are non-fitness professionals (myself included) go at your own pace. Do not attempt to match each exercise when first starting out. As your training progresses so too will your strength, speed, and coordination allowing you to not only match but surpass the people in the videos. Modify all exercises as needed to successfully complete them. It is better to work on developing proper form over high levels of repetitions. If you are unsure how to do so please see descriptions below or visit: Team Beachbody P90X Forums or Team Beachbody P90X Modifications for more suggestions. For all Weight Lifting exercises or routines start with light or no weights if too much strain on the body. It is better to work on getting the movement correct versus hurting yourself using too heavy a weight or creating bad habits by performing improper movements. Routines include; Chest and Back, Shoulders and Arms, Legs and Back, Core Synergistics, Chest and Shoulders, or Back and Biceps. For all Cardio exercises or routines move at your own pace and if the videos are making you feel that you need to move too quickly to match the trainers DON T. Go at the pace which feels adequate for you and if necessary walk through exercises until you re able to move faster. Routines include: Plyometrics, Yoga X, Kenpo X, Core Synergistics, Cardio X, and Ab Ripper X. Each exercise is provided with tips and advice for beginners and intermediates to assist them in their training. These are tips I have used in the past as there were exercises I could not perform correctly right away, didn t understand how to do, or currently use when I am tired, exhausted, or injured and require a little assistance. Remember to have fun with your training and laugh a little. It never hurts to occasionally laugh at yourself as a reminder that it s only exercise. The really important thing is learning to be more mobile and active. Not just looking good, cool, or appearing to be fit, but ACTUALLY being fit and capable of doing whatever new activities you want to in the near future. Okay, now to the reason why you re here.

2 P90X Discs 1-12 Disc 1 Chest and Back Total Time: 51:77 minutes 1. Opening Total Time: 0:52 seconds 2. Warm-Up Total Time: 2:30 minutes Knees to waist height Running in place Wide feet running in place Knees down heels to butt jog Jumping Jacks Run lunges Shakers 3. Stretching Total Time: 6:25 minutes Head rolls right to left shoulders Chest stretch with elbows back Tapa stretch Side stretch left to right Arm circles, small then large Shakers Huggers Back stroke right and left arms Reachers Shoulder arm combo stretch Chicken wing stretch right and left sides 4. Exercises Total Time: 40:00 minutes All moves are max reps unless otherwise stated. Also, whenever using weights do not attempt to match the video if you are new or unused to lifting. Stat with lighter weights and increase weight over time as strength develops. Standard Push-Ups Total Time: 1:00 minute o Beginners: Decrease difficulty by starting push-ups on knees, and place hands wider than shoulder width. Start with half push-ups or full range of motion but less reps. o Intermediates: Perform all push-ups with knees off the ground, and move hands closer to shoulder width. Focus on full range of motion and keeping body straight. Wide Front Pull-Ups Total Time: 1:00 minute o Beginners: If unable to do pull-ups start with hanging from the bar for max time, relax, then repeat, or find a lower bar and perform jumping pull-ups. o Intermediates: Mix hanging from bar with a few pull-ups. Alternatively, work on negatives, by doing a pull-up then holding at bar height and slowly releasing down. Military Push-Ups Total Time: 0:38 seconds o Beginners: These are difficult if you re not used to doing push-ups so work on normal width push-ups first then bring arms closer to body as strength develops. Alternatively, work on plank holds with arms close to body. o Intermediates: Mix between plank holds and doing a few push-ups or do negatives by slowly lowering down while doing push-ups. This will help build strength. Reverse Grip Chin-Ups Total Time: 0:40 seconds

3 o Beginners: If unable to do chin-ups start with hanging from the bar for max time, relax, then repeat. Alternatively, perform jumping chin-ups, or half chin-ups by pulling only as far as you can until you reach the bar. o Intermediates: Mix hanging from bar with a few chin-ups. Alternatively, work on negatives, by doing a chin-up then holding at bar height and slowly releasing down. Water Break Total Time: 0:49 seconds Wide Fly Push-Ups Total Time: 0:58 seconds o Beginners: Start by doing half push-ups working on strength then increase range of motion over time. Alternatively, do a few push-ups then plank holds for remaining time. o Intermediates: Mix between plank holds and doing a few push-ups or do negatives by slowly lowering down while doing push-ups. This will help build strength. Close Grip Overhand Pull-Ups Total Time: 0:43 seconds o Beginners: If unable to do pull-ups start with hanging from the bar for max time, relax, then repeat. Alternatively, perform jumping pull-ups, or half pull-ups by pulling only as far as you can until you reach the bar. o Intermediates: Mix hanging from bar with a few pull-ups. Alternatively, work on negatives, by doing a pull-up then holding at bar height and slowly releasing down. Decline Push-Ups Total Time: 0:35 seconds o Beginners: Start by doing half decline push-ups working on strength then increase range of motion over time. Alternatively, do a few decline push-ups then plank holds for remaining time, or find a box lower to the ground to make exercise easier. o Intermediates: Mix between plank holds and doing a few decline push-ups or do negatives by slowly lowering down while doing decline push-ups. This will help build strength. Heavy Pants (Reps 8-10 or 12-15) Total Time: 0:44 seconds o Beginners: Start with light weights and only bend as far as feels comfortable. Alternatively, you can sit against wall or on a chair to make it easier at first. o Intermediates: Increase the weight amount but gradually, and focus on keeping your back straight. If your head is not up or looking forward you are bending too far and can cause injury to your neck, back, or waist. Water Break Total Time: 0:47 seconds Diamond Push-Ups Total Time: 1:00 minute o Beginners: To make easier start on knees and with hands 6 inches apart. Alternatively, move hands closer together and do only half push-ups, or plank holds. o Intermediates: Mix between plank holds and doing a few diamond push-ups with hands moving closer together. Also work on negatives by slowly lowering down while doing diamond push-ups. Lawnmowers (Reps 8-10 or 12-15) Total Time: 0:32 seconds o Beginners: Start with light weights and only lift weight as high as possible. Alternatively, use chair, wall, or something to lean on for additional support. o Intermediates: Increase the weight amount but gradually, and focus on keeping your back straight. Dive Bomber Push-Ups Total Time: 1:00 minute o Beginners: If move is too difficult start with regular push-ups then raise butt and move back. Alternatively, perform movement in reverse with push-up at the end.

4 o Intermediates: Focus on keeping chest near the ground and on making movement fluid. Back Flys (Reps 8-10 or 12-15) Total Time: 0:40 seconds o Beginners: Start with lighter weights, bending over slightly and work on pulling weights behind you with elbows to the ceiling. o Intermediates: Increase weights as strength increases and pull higher behind you with weights nearing your sides. Water Break Total Time: 1:04 minute Wide Front Pull-Ups Total Time: 0:45 seconds o Beginners: If unable to do pull-ups start with hanging from the bar for max time, relax, then repeat, or find a lower bar and perform jumping pull-ups. o Intermediates: Mix hanging from bar with a few pull-ups. Alternatively, work on negatives, by doing a pull-up then holding at bar height and slowly releasing down. Standard Push-Ups Total Time: 1:02 minute o Beginners: Decrease difficulty by starting push-ups on knees, and place hands wider than shoulder width. Start with half push-ups or full range of motion but less reps. o Intermediates: Perform all push-ups with knees off the ground, and move hands closer to shoulder width. Focus on full range of motion and keeping body straight. Reverse Grip Chin-Ups Total Time: 0:44 seconds o Beginners: If unable to do chin-ups start with hanging from the bar for max time, relax, then repeat. Alternatively, perform jumping chin-ups, or half chin-ups by pulling only as far as you can until you reach the bar. o Intermediates: Mix hanging from bar with a few chin-ups. Alternatively, work on negatives, by doing a chin-up then holding at bar height and slowly releasing down. Military Push-Ups Total Time: 0:48 seconds o Beginners: These are difficult if you re not used to doing push-ups so work on normal width push-ups first then bring arms closer to body as strength develops. Alternatively, work on plank holds with arms close to body. o Intermediates: Mix between plank holds and doing a few push-ups or do negatives by slowly lowering down while doing push-ups. This will help build strength. Water Break Total Time: 1:00 minute Close Grip Overhand Pull-Ups Total Time: 0:32 seconds o Beginners: If unable to do pull-ups start with hanging from the bar for max time, relax, then repeat. Alternatively, perform jumping pull-ups, or half pull-ups by pulling only as far as you can until you reach the bar. o Intermediates: Mix hanging from bar with a few pull-ups. Alternatively, work on negatives, by doing a pull-up then holding at bar height and slowly releasing down. Wide Fly Push-Ups Total Time: 0:41 seconds o Beginners: Start by doing half push-ups working on strength then increase range of motion over time. Alternatively, do a few push-ups then plank holds for remaining time. o Intermediates: Mix between plank holds and doing a few push-ups or do negatives by slowly lowering down while doing push-ups. This will help build strength. Heavy Pants (Reps 8-10 or 12-15) Total Time: 0:17 seconds o Beginners: Start with light weights and only bend as far as feels comfortable. Alternatively, you can sit against wall or on a chair to make it easier at first.

5 o Intermediates: Increase the weight amount but gradually, and focus on keeping your back straight. If your head is not up or looking forward you are bending too far and can cause injury to your neck, back, or waist. Decline Push-Ups Total Time: 0:34 seconds o Beginners: Start by doing half decline push-ups working on strength then increase range of motion over time. Alternatively, do a few decline push-ups then plank holds for remaining time, or find a box lower to the ground to make exercise easier. o Intermediates: Mix between plank holds and doing a few decline push-ups or do negatives by slowly lowering down while doing decline push-ups. This will help build strength. Water Break Total Time: 0:37 seconds Lawnmowers (Reps 8-10 or 12-15) Total Time: 0:23 seconds o Beginners: Start with light weights and only lift weight as high as possible. Alternatively, use chair, wall, or something to lean on for additional support. o Intermediates: Increase the weight amount but gradually, and focus on keeping your back straight. Diamond Push-Ups Total Time: 0:40 seconds o Beginners: To make easier start on knees and with hands 6 inches apart. Alternatively, move hands closer together and do only half push-ups, or plank holds. o Intermediates: Mix between plank holds and doing a few diamond push-ups with hands moving closer together. Also work on negatives by slowly lowering down while doing diamond push-ups. Back Flys (Reps 8-10 or 12-15) Total Time: 0:43 seconds o Beginners: Start with lighter weights, bending over slightly and work on pulling weights behind you with elbows to the ceiling. o Intermediates: Increase weights as strength increases and pull higher behind you with weights nearing your sides. Dive Bomber Push-Ups Total Time: 1:09 minute o Beginners: If move is too difficult start with regular push-ups then raise butt and move back. Alternatively, perform movement in reverse with push-up at the end. o Intermediates: Focus on keeping chest near the ground and on making movement fluid. 5. Cool Down Total Time: 3:22 minutes Shakers Huggers Swimmers left and right sides Side stretch left to right Hamstring stretch with rock back and forth Cat Stretch Child s pose moving from left to right for more stretch

6 Additional: Recommended to do a few Ab Ripper exercises to start and as conditioning develops incorporate more exercises until you are able to do this routine after any workout. Ab Ripper X Total Time: 16:32 minutes Each move has 25 reps unless otherwise stated. 1. Opening Total Time: 0:33 seconds 2. Exercises Total Time: 15:08 minutes In & Outs Total Time: 0:25 seconds o Beginners: Lean further back and widen knees to make movement easier. o Intermediates: Sit up straight with knees closer together to increase difficulty. Bicycles Forward Total Time: 0:26 seconds o Beginners: Lean further back or lay on ground to make easier. o Intermediates: Sit up straight with legs higher in the air to increase difficulty. Bicycles Backward Total Time: 0:31 seconds o Beginners: Lean further back or lay on ground to make easier. o Intermediates: Sit up straight with legs higher in the air to increase difficulty. Crunchy Frog Total Time: 0:29 seconds o Beginners: Move at a slower pace hugging knees and holding for a second in between reps. o Intermediates: Sit up straight and move faster to increase difficulty. Cross Leg/Wide Leg Sit-Ups Total Time: 1:31 minute o Beginners: If too difficult work on going in reverse and use a chair or table for assistance. o Intermediates: Keep heels in contact with the floor at all times to increase difficulty. Fifer Scissors Total Time: 1:12 seconds o Beginners: Lift legs as high up as is comfortable and place hands under back for additional support. o Intermediates: Keep heels from touching the ground and squeeze legs to increase difficulty. Hip Rock N Raise Total Time: 1:03 minute o Beginners: Lift butt off the ground just a little and place hands under back for additional support. o Intermediates: Squeeze legs and lower body to increase difficulty of movement. Pulse Ups (Heels to Heaven) Total Time: 0:47 seconds o Beginners: Bend knees and hold legs with hands for additional support. o Intermediates: Squeeze lower body for added difficulty. V-Up/Roll-Up Combos Total Time: 1:10 minute o Beginners: Use additional arm swing to assist in sitting up. o Intermediates: Increase difficulty by keeping back straight while raising up for pulse. Oblique V-Ups (Left then Right sides) Total Time: 0:33 seconds o Beginners: Bend knees to make move easier and increase bend at the waist. o Intermediates: Increase difficulty by eliminating bend at the waist and keep legs straight. Leg Climbers (Left and Right sides) Total Time: 0:37 seconds o Beginners: Use arm swing to make move easier. o Intermediates: Lift bent knee off the ground to increase difficulty. Mason Twist Total Time: 0:50 seconds

7 o Beginners: Keep heels on the ground to start until endurance increases. o Intermediates: Keep legs high and straight to increase difficulty. 3. Cool Down and Stretch Total Time: 0:51 seconds Upward Dog or Cobra Child s Pose

8 Disc 2 Plyometrics Total Time: 58:36 minutes 1. Opening Total Time: 0:45 seconds 2. Warm-Up & Stretching Total Time: 9:33 minutes Marching in place Wide leg marching in place Running in place Knees down heels up Left/Right Tires Lunges in place Left/Right Tires Lunges in place Stepping Lunges Deep prayer squats (30 reps) Quad stretch left/right sides Forward hamstring stretch left/right sides 3. Exercises Total Time: 49:03 minutes All moves are max reps unless otherwise stated and 0:30 seconds in length with only a few being 1:00 minute in length. Jump Squats Total Time: 0:30 seconds o Beginners: Squat as low as feels comfortable and stand up straight without the jump. As leg strength improves add small hops. o Intermediates: Squat lower to increase range of motion and hop higher for added difficulty. Run Stance Squats Total Time: 0:30 seconds o Beginners: Squat as low as feels comfortable and step instead of hop until flexibility increases. o Intermediates: Squat lower and hop higher to increase difficulty of move. Airborne Heisman Total Time: 0:30 seconds o Beginners: Start by stepping side-to-side and raising knee as high as is comfortable. o Intermediates: Add small hops and raise knee higher to increase difficulty to move. Swing Kicks Total Time: 1:00 minute o Beginners: Perform without any object in front of you to gain comfort with move and slightly bend knee. Gradually add small stools or targets to raise legs over. o Intermediates: Add higher objects to swing legs over and keep legs straight for added difficulty. Jump Squats Total Time: 0:30 seconds o Beginners: Squat as low as feels comfortable and stand up straight without the jump. As leg strength improves add small hops. o Intermediates: Squat lower to increase range of motion and hop higher for added difficulty. Run Stance Squats Total Time: 0:30 seconds o Beginners: Squat as low as feels comfortable and step instead of hop until flexibility increases. o Intermediates: Squat lower and hop higher to increase difficulty of move. Airborne Heisman Total Time: 0:30 seconds o Beginners: Start by stepping side-to-side and raising knee as high as is comfortable.

9 o Intermediates: Add small hops and raise knee higher to increase difficulty to move. Swing Kicks Total Time: 1:00 minute o Beginners: Perform without any object in front of you to gain comfort with move and slightly bend knee. Gradually add small stools or targets to raise legs over. o Intermediates: Add higher objects to swing legs over and keep legs straight for added difficulty. Water Break Total Time: 0:30 seconds Squat Reach Jumps Total Time: 0:30 seconds o Beginners: Start by squatting as low as is comfortable maintaining good form and touch floor if able. Stand straight up with arms up and repeat. o Intermediates: Squat lower and touch hands flat to floor to increase depth. Jump higher for added difficulty. Squat Switch Pickups Total Time: 0:30 seconds o Beginners: Start with half squat and hands on hips or knees to make move easier. If jumping is not possible right away step to switch stance. o Intermediates: As strength and flexibility develop start with hands on floor and jump higher when switching stance to increase difficulty. Double Airborne Heisman Total Time: 0:30 seconds o Beginners: Start by stepping side-to-side and raising knee as high as is comfortable. o Intermediates: Add small hops and raise knee higher to increase difficulty to move. Circle Run Total Time: 1:00 minute o Beginners: Start with bigger steps until coordination and speed set in, then move to smaller steps and work on decreasing upper body movement. o Intermediates: Work on adding more speed to movement and keeping upper body straight with little to no movement. Squat Reach Jumps Total Time: 0:30 seconds o Beginners: Start by squatting as low as is comfortable maintaining good form and touch floor if able. Stand straight up with arms up and repeat. o Intermediates: Squat lower and touch hands flat to floor to increase depth. Jump higher for added difficulty. Squat Switch Pickups Total Time: 0:30 seconds o Beginners: Start with half squat and hands on hips or knees to make move easier. If jumping is not possible right away step to switch stance. o Intermediates: As strength and flexibility develop start with hands on floor and jump higher when switching stance to increase difficulty. Double Airborne Heisman Total Time: 0:30 seconds o Beginners: Start by stepping side-to-side and raising knee as high as is comfortable. o Intermediates: Add small hops and raise knee higher to increase difficulty to move. Circle Run Total Time: 1:00 minute o Beginners: Start with bigger steps until coordination and speed set in, then move to smaller steps and work on decreasing upper body movement. o Intermediates: Work on adding more speed to movement and keeping upper body straight with little to no movement. Water Break Total Time: 0:30 seconds Jump Knee Tucks Total Time: 0:30 seconds

10 o Beginners: This is the most difficult movement in the workout so go at your own pace. Start with small hops, raising knees as high as is comfortable until strength develops. Use additional arm swing to make jumping easier. o Intermediates: Raise knees higher with goal of getting them to your chest. Be sure to mind your landings always focusing on landing on balls of the feet Never the heels! Mary Katherine Lunges Total Time: 0:30 seconds o Beginners: Start with a smaller lunge stance and step when transitioning from left to right. Add small hop to transition as strength develops. o Intermediates: Added speed and a deeper lunge will increase difficulty of movement. Leapfrog Squats Total Time: 0:30 seconds o Beginners: Start in a higher stance and if unable to hop, use steps to move back and forth. As strength and flexibility increase add small hops to movement. o Intermediates: Sink lower in squat and add more distance in hop to increase difficulty. Twist Combo Total Time: 1:00 minute - 3 Direction Twist Total Time: 0:30 seconds o Beginners: Modify move by stepping in each direction and/or moving at a slower pace. As coordination develops add small hops when moving in each direction. o Intermediates: Add speed to movement and slightly higher hops for increased difficulty Twists Total Time: 0:30 seconds o Beginners: Modify move by stepping when moving front to back and move at a slower pace. As coordination develops add small hops when moving back and forth. o Intermediates: Add speed to movement and higher hops for increased difficulty. Jump Knee Tucks Total Time: 0:30 seconds o Beginners: This is the most difficult movement in the workout so go at your own pace. Start with small hops, raising knees as high as is comfortable until strength develops. Use additional arm swing to make jumping easier. o Intermediates: Raise knees higher with goal of getting them to your chest. Be sure to mind your landings always focusing on landing on balls of the feet Never the heels! Mary Katherine Lunges Total Time: 0:30 seconds o Beginners: Start with a smaller lunge stance and step when transitioning from left to right. Add small hop to transition as strength develops. o Intermediates: Added speed and a deeper lunge will increase difficulty of movement. Leapfrog Squats Total Time: 0:30 seconds o Beginners: Start in a higher stance and if unable to hop, use steps to move back and forth. As strength and flexibility increase add small hops to movement. o Intermediates: Sink lower in squat and add more distance in hop to increase difficulty. Twist Combo Total Time: 1:00 minute - 3 Direction Twist Total Time: 0:30 seconds o Beginners: Modify move by stepping in each direction and/or moving at a slower pace. As coordination develops add small hops when moving in each direction. o Intermediates: Add speed to movement and slightly higher hops for increased difficulty Twists Total Time: 0:30 seconds

11 o Beginners: Modify move by stepping when moving front to back and move at a slower pace. As coordination develops add small hops when moving back and forth. o Intermediates: Add speed to movement and higher hops for increased difficulty. Water Break Total Time: 0:30 seconds Rock Star Hops (Left/Right each side 0:15 seconds) Total Time: 0:30 seconds o Beginners: Start with small hops and focus on coordinating arm swing with jump. As strength develops increase height of jump. o Intermediates: For added difficulty, jump higher with knees raising toward chest to allow for more time in air and to make sure landings are safely on balls of the feet. Gap Jump Total Time: 0:30 seconds o Beginners: Start with striding or taking a long step forward if jump is too difficult. Add small hop as strength increases to increase range of movement. o Intermediates: Lift jumping knee higher and add speed to increase difficulty and range of motion in exercise movement. Squat Jacks Total Time: 0:30 seconds o Beginners: Perform regular jumping jacks until flexibility increases and move at a slower pace. If still too difficult then do small hop jacks or stepping jacks to decrease the impact on your body. o Intermediates: Lower in squat and add speed to increase difficulty to movement. Military March Total Time: 1:00 minute o Beginners: Move slowly and raise leg as high as comfortable. Bend knees if needed. o Intermediates: Keep legs straight and increase height of leg raise for added difficulty. Rock Star Hops (Left/Right each side 0:15 seconds) Total Time: 0:30 seconds o Beginners: Start with small hops and focus on coordinating arm swing with jump. As strength develops increase height of jump. o Intermediates: For added difficulty, jump higher with knees raising toward chest to allow for more time in air and to make sure landings are safely on balls of the feet. Gap Jump Total Time: 0:30 seconds o Beginners: Start with striding or taking a long step forward if jump is too difficult. Add small hop as strength increases to increase range of movement. o Intermediates: Lift jumping knee higher and add speed to increase difficulty and range of motion in exercise movement. Squat Jacks Total Time: 0:30 seconds o Beginners: Perform regular jumping jacks until flexibility increases and move at a slower pace. If still too difficult then do small hop jacks or stepping jacks to decrease the impact on your body. o Intermediates: Lower in squat and add speed to increase difficulty to movement. Military March Total Time: 1:00 minute o Beginners: Move slowly and raise leg as high as comfortable. Bend knees if needed. o Intermediates: Keep legs straight and increase height of leg raise for added difficulty. Water Break Total Time: 0:30 seconds Run Squat 180 Jump Switches (Left side only) Total Time: 0:30 seconds o Beginners: Start with half squat and hands on hips or knees to make move easier. If jumping is not possible right away step when switching from front to back. o Intermediates: As strength and flexibility develop start with hands on floor, jump higher, and add speed when switching stance to increase difficulty. Lateral Leapfrog Squats Total Time: 0:30 seconds

12 o Beginners: Start in half squat position and step from side-to-side until flexibility increases and then add small hops. o Intermediates: Increase difficulty by sinking lower into squat and jumping from one side to the other with both feet at the same time. Monster Truck Tires Total Time: 0:30 seconds o Beginners: Start by taking large steps from front to back focusing on keeping hands and knees up in between steps. Add small hops as strength increases. o Intermediates: Add larger hops and greater distance to increase difficulty. Use added arm swing if necessary. Hot Foot (Left/Right each 0:30 seconds) Total Time: 1:00 minute o Beginners: Use a stool or table to assist with hopping or perform small hops moving at a slower pace until leg strength develops. o Intermediates: Add speed and distance in hops to increase difficulty. Also, focus on landing on balls of the feet not the heels. Run Squat 180 Jump Switches (Right side only) Total Time: 0:30 seconds o Beginners: Start with half squat and hands on hips or knees to make move easier. If jumping is not possible right away step when switching from front to back. o Intermediates: As strength and flexibility develop start with hands on floor, jump higher, and add speed when switching stance to increase difficulty. Lateral Leapfrog Squats Total Time: 0:30 seconds o Beginners: Start in half squat position and step from side-to-side until flexibility increases and then add small hops. o Intermediates: Increase difficulty by sinking lower into squat and jumping from one side to the other with both feet at the same time. Monster Truck Tires Total Time: 0:30 seconds o Beginners: Start by taking large steps from front to back focusing on keeping hands and knees up in between steps. Add small hops as strength increases. o Intermediates: Add larger hops and greater distance to increase difficulty. Use added arm swing if necessary. Hot Foot (Left/Right each 0:30 seconds) Total Time: 1:00 minute o Beginners: Use a stool or table to assist with hopping or perform small hops moving at a slower pace until leg strength develops. o Intermediates: Add speed and distance in hops to increase difficulty. Also, focus on landing on balls of the feet not the heels. Water Break Total Time: 0:30 seconds 4. Bonus Round: Total Time: 3:00 minutes Note: This section is only if you feel the desire to do more and is not a mandatory part of the workout, so it is okay to fast forward to the cool down section. Pitch and Catch (Left side only) Total Time: 0:30 seconds o Beginners: Take your time with the movement and have fun with it. Develop coordination and foot work to improve overall range of motion. o Intermediates: Add speed and depth in squat to increase difficulty. Pitch and Catch (Right side only) Total Time: 0:30 seconds o Beginners: Take your time with the movement and have fun with it. Develop coordination and foot work to improve overall range of motion. o Intermediates: Add speed and depth in squat to increase difficulty. Jump Shots (Left side only) Total Time: 0:30 seconds

13 o Beginners: Move slow and add small hop to shot or just step and raise knees when shooting to simulate jump shot. o Intermediates: Add speed and higher jump to increase difficulty to exercise. Jump Shots (Right side only) Total Time: 0:30 seconds o Beginners: Move slow and add small hop to shot or just step and raise knees when shooting to simulate jump shot. o Intermediates: Add speed and higher jump to increase difficulty to exercise. Football Hero Total Time: 1:00 minute o Beginners: Move slower with smaller steps and knees not too high to start. As strength increase add larger steps and higher knees. o Intermediates: Add speed and distance along with knees to waist height to increase difficulty of movement. 5. Cool Down Total Time: 5:03 minutes Running in place Shakers Jump rope March and kick Hamstring stretch Downward Dog alternating bending left/right knees Cat stretch Quad stretch

14 Disc 3 Shoulders and Arms Total Time: 59:53 minutes 1. Opening Total Time: 0:42 seconds 2. Warm-Up Total Time: 2:45 minutes Knees to waist height Running in place Wide feet running in place Knees down heels to butt jog Jumping Jacks Run lunges Shakers 3. Stretching Total Time: 7:23 minutes Head rolls right to left shoulders Shoulder rolls backward and forward Hands front shoulder and triceps stretch Hands behind shoulder and triceps stretch Chest stretch with elbows back Arm circles, small then large Shakers Huggers Back stroke right and left arms Reachers Shoulder arm combo stretch 4. Exercises Total Time: 49:43 minutes All moves are set reps, either 8-10 reps (size) or (lean) unless otherwise specified. Alternating Shoulder Press Total Time: 0:50 seconds o Beginners: Use lighter weights to start and focus on not having too much body movement or swing in body when performing exercise. o Intermediates: To increase difficulty, add heavier weights and focus on squeezing abs and back to assist in maintaining a straight body. In and Out Bicep Curls (16 reps everyone) Total Time: 0:45 seconds o Beginners: Use light weights to start and add little body swing to assist in movement. o Intermediates: Focus on squeezing abs, back and lower body to minimize body from moving. Add heavier weights to increase difficulty. Two Arm Tricep Kickbacks Total Time: 0:34 seconds o Beginners: Start with a minimal bend in the waist and kick back weights as far as feels comfortable. o Intermediates: Increase bend at the waist to be parallel with floor and add heavier weights for more of a challenge. Be careful of bending to much at waist. Alternating Shoulder Press Total Time: 0:50 seconds o Beginners: Use lighter weights to start and focus on not having too much body movement or swing in body when performing exercise. o Intermediates: To increase difficulty, add heavier weights and focus on squeezing abs and back to assist in maintaining a straight body. In and Out Bicep Curls (16 reps everyone) Total Time: 0:45 seconds

15 o Beginners: Use light weights to start and add little body swing to assist in movement. o Intermediates: Focus on squeezing abs, back and lower body to minimize body from moving. Add heavier weights to increase difficulty. Two Arm Tricep Kickbacks Total Time: 0:34 seconds o Beginners: Start with a minimal bend in the waist and kick back weights as far as feels comfortable. o Intermediates: Increase bend at the waist to be parallel with floor and add heavier weights for more of a challenge. Be careful of bending to much at waist. Ballistic Stretch Total Time: 0:30 seconds Deep Swimmers Press Total Time: 0:55 seconds o Beginners: Use lighter weights to start and focus on not having too much body movement and keep back as straight as possible. o Intermediates: To increase difficulty, add heavier weights and focus on squeezing abs and back to assist in maintaining a straight body. Full Supination Concentration Curls Total Time: 0:57 seconds o Beginners: Use lighter weight and focus on squeezing bicep at height of the curl. o Intermediates: Add heavier weights and hold weight up as you squeeze bicep for a few seconds to increase difficulty. Chair Dips (Max reps) Total Time: 0:45 seconds o Beginners: Use an object lower to the ground to make easier and focus on going as low in dip as is comfortable while keeping a straight body. o Intermediates: As strength develops use higher objects and work on going lower into dip almost sitting on the floor. Deep Swimmers Press Total Time: 0:55 seconds o Beginners: Use lighter weights to start and focus on not having too much body movement and keep back as straight as possible. o Intermediates: To increase difficulty, add heavier weights and focus on squeezing abs and back to assist in maintaining a straight body. Full Supination Concentration Curls Total Time: 0:57 seconds o Beginners: Use lighter weight and focus on squeezing bicep at height of the curl. o Intermediates: Add heavier weights and hold weight up as you squeeze bicep for a few seconds to increase difficulty. Chair Dips (Max reps) Total Time: 0:45 seconds o Beginners: Use an object lower to the ground to make easier and focus on going as low in dip as is comfortable while keeping a straight body. o Intermediates: As strength develops use higher objects and work on going lower into dip almost sitting on the floor. Ballistic Stretch Total Time: 0:30 seconds Upright Rows Total Time: 0:44 seconds o Beginners: Use lighter weights to start and add a little body swing to help at first. As strength develops focus on minimizing extra body movement. o Intermediates: Increase difficulty by adding heavier weights and having elbows go as high as your ears when you pull up. Focus on no extra body movement. Static Arm Curls Total Time: 1:05 seconds o Beginners: Focus on squeezing arm holding weight in stationary position and keep chest up so you are not looking toward the ground or leaning forward.

16 o Intermediates: Squeeze lower body and add heavier weights to increase difficulty. Work on minimizing extra body movement. Flip Grip Twist Kickbacks Total Time: 0:48 seconds o Beginners: Start with a slight bend at the waist and use lighter weights to make movement easier. o Intermediates: Increase bend at the waist until parallel with floor and focus on getting arms up high and straight on movement. Upright Rows Total Time: 0:44 seconds o Beginners: Use lighter weights to start and add a little body swing to help at first. As strength develops focus on minimizing extra body movement. o Intermediates: Increase difficulty by adding heavier weights and having elbows go as high as your ears when you pull up. Focus on no extra body movement. Static Arm Curls Total Time: 1:05 seconds o Beginners: Focus on squeezing arm holding weight in stationary position and keep chest up so you are not looking toward the ground or leaning forward. o Intermediates: Squeeze lower body and add heavier weights to increase difficulty. Work on minimizing extra body movement. Flip Grip Twist Kickbacks Total Time: 0:48 seconds o Beginners: Start with a slight bend at the waist and use lighter weights to make movement easier. o Intermediates: Increase bend at the waist until parallel with floor and focus on getting arms up high and straight on movement. Ballistic Stretch Total Time: 0:34 seconds Seated Shoulder Flys (16 reps everyone) Total Time: 0:52 seconds o Beginners: Move slowly doing less reps and work on keeping body straight with chest up at all times. Try to minimize bending too far forward or arching back. o Intermediates: Squeeze arms, shoulders, and back to assist in maintaining straight body. Work on keeping good form with a quicker pace. Crouching Cohen Curls Total Time: 1:13 seconds o Beginners: To make easier, start with slight bend at waist, sitting on wall, or on a chair and curl as high as is comfortable. o Intermediates: Increase bend at waist and squat lower to add difficulty. Work on not hyper extending elbows and only curl as far as is comfortable. Lying Down Tricep Extensions Total Time: 0:44 seconds o Beginners: Use lighter weights and focus on keeping them at your sides not over your face. Also, be mindful of when weights come back down not to hit yourself in the head. o Intermediates: Use heavier weights but maintain form. If arms are shaking or you are moving weights over your head then lower weight to make movement easier. Seated Shoulder Flys (16 reps everyone) Total Time: 0:52 seconds o Beginners: Move slowly doing less reps and work on keeping body straight with chest up at all times. Try to minimize bending too far forward or arching back. o Intermediates: Squeeze arms, shoulders, and back to assist in maintaining straight body. Work on keeping good form with a quicker pace. Crouching Cohen Curls Total Time: 1:13 seconds o Beginners: To make easier, start with slight bend at waist, sitting on wall, or on a chair and curl as high as is comfortable.

17 o Intermediates: Increase bend at waist and squat lower to add difficulty. Work on not hyper extending elbows and only curl as far as is comfortable. Lying Down Tricep Extensions Total Time: 0:44 seconds o Beginners: Use lighter weights and focus on keeping them at your sides not over your face. Also, be mindful of when weights come back down not to hit yourself in the head. o Intermediates: Use heavier weights but maintain form. If arms are shaking or you are moving weights over your head then lower weight to make movement easier. Ballistic Stretch Total Time: 0:38 seconds 5. Bonus Round: Total Time: 5:14 minutes Note: This section is only if you feel the desire to do more and is not a mandatory part of the workout, so it is okay to fast forward to the cool down section. Straight Arm Shoulder Flys (16 reps everyone) Total Time: 0:42 seconds o Beginners: Focus on minimizing extra body movement or swing by using lighter weights. Do less reps and focus on maintaining good form. o Intermediates: Squeeze lower body to assist with keeping body straight. Congdon Curls Total Time: 0:57 seconds o Beginners: Lighter weights will make movement easier and focusing on keeping body straight will be less difficult. o Intermediates: Work on minimizing extra boy movement while using a heavier weight. Side-Tri-Rise (Max reps) Total Time: 0:58 seconds o Beginners: Place hand on ground further away from body and bend at the waist to make movement easier. o Intermediates: Move hand closer to body and focus on keeping body straight to increase difficulty. Straight Arm Shoulder Flys (16 reps everyone) Total Time: 0:42 seconds o Beginners: Focus on minimizing extra body movement or swing by using lighter weights. Do less reps and focus on maintaining good form. o Intermediates: Squeeze lower body to assist with keeping body straight. Congdon Curls Total Time: 0:57 seconds o Beginners: Lighter weights will make movement easier and focusing on keeping body straight will be less difficult. o Intermediates: Work on minimizing extra boy movement while using a heavier weight. Side-Tri-Rise (Max reps) Total Time: 0:58 seconds o Beginners: Place hand on ground further away from body and bend at the waist to make movement easier. o Intermediates: Move hand closer to body and focus on keeping body straight to increase difficulty. 6. Cool Down Total Time: 3:29 minutes Shakers Huggers Reachers Pot Stirrers Swaying arm hamstring stretch Shoulder rolls backward and forward

18 Side stretch left to right Chest stretch with elbows back Tapa stretch Shoulder arm combo stretch

19 Additional: Recommended to do a few Ab Ripper exercises to start and as conditioning develops incorporate more exercises until you are able to do this routine after any workout. Ab Ripper X Total Time: 16:32 minutes Each move has 25 reps unless otherwise stated. 1. Opening Total Time: 0:33 seconds 2. Exercises Total Time: 15:08 minutes In & Outs Total Time: 0:25 seconds o Beginners: Lean further back and widen knees to make movement easier. o Intermediates: Sit up straight with knees closer together to increase difficulty. Bicycles Forward Total Time: 0:26 seconds o Beginners: Lean further back or lay on ground to make easier. o Intermediates: Sit up straight with legs higher in the air to increase difficulty. Bicycles Backward Total Time: 0:31 seconds o Beginners: Lean further back or lay on ground to make easier. o Intermediates: Sit up straight with legs higher in the air to increase difficulty. Crunchy Frog Total Time: 0:29 seconds o Beginners: Move at a slower pace hugging knees and holding for a second in between reps. o Intermediates: Sit up straight and move faster to increase difficulty. Cross Leg/Wide Leg Sit-Ups Total Time: 1:31 minute o Beginners: If too difficult work on going in reverse and use a chair or table for assistance. o Intermediates: Keep heels in contact with the floor at all times to increase difficulty. Fifer Scissors Total Time: 1:12 seconds o Beginners: Lift legs as high up as is comfortable and place hands under back for additional support. o Intermediates: Keep heels from touching the ground and squeeze legs to increase difficulty. Hip Rock N Raise Total Time: 1:03 minute o Beginners: Lift butt off the ground just a little and place hands under back for additional support. o Intermediates: Squeeze legs and lower body to increase difficulty of movement. Pulse Ups (Heels to Heaven) Total Time: 0:47 seconds o Beginners: Bend knees and hold legs with hands for additional support. o Intermediates: Squeeze lower body for added difficulty. V-Up/Roll-Up Combos Total Time: 1:10 minute o Beginners: Use additional arm swing to assist in sitting up. o Intermediates: Increase difficulty by keeping back straight while raising up for pulse. Oblique V-Ups (Left then Right sides) Total Time: 0:33 seconds o Beginners: Bend knees to make move easier and increase bend at the waist. o Intermediates: Increase difficulty by eliminating bend at the waist and keep legs straight. Leg Climbers (Left and Right sides) Total Time: 0:37 seconds o Beginners: Use arm swing to make move easier. o Intermediates: Lift bent knee off the ground to increase difficulty. Mason Twist Total Time: 0:50 seconds

20 o Beginners: Keep heels on the ground to start until endurance increases. o Intermediates: Keep legs high and straight to increase difficulty. 3. Cool Down and Stretch Total Time: 0:51 seconds Upward Dog or Cobra Child s Pose

21 Disc 4 Yoga X Total Time: 1:33:15 minutes A few key things to note before you begin. First: Go at your own pace and move slowly. Yoga is all about stretching and breathing which means moving slowly. It s not about moving quickly or transitioning into deep stances right away. Second: Breath. For every movement you must breathe deeply with the idea being you are releasing all the blocked energy in your body and muscles. Thus, allowing you to move more freely and with greater flexibility. Third: Start off each posture at your own comfort level. If you begin to feel too much strain on your joints or muscles adjust your stance so you relieve some of the pressure. As you get better you will notice your stances getting deeper and your breathing becoming more relaxed. Finally: Don t worry if you can t do all the postures or if you get seriously burned out after all the Astanga Salutations, that s okay. As you continue to practice you will get better and be able to do more. If you need to, separate the workout into sections and do some of the Astanga postures and then some of the poses. This way you get to experience different parts of the workout while doing your best. 1. Opening Total Time: 0:45 seconds 2. Warm-Up Total Time: 1:00 minute 5 deep breaths 3. Stretching Total Time: 4:40 minutes Mountain Pose Total Time: 0:10 seconds Wide Leg Hamstring Stretch Total Time: 0:40 seconds Wide Bent Torso Twist Left/Right sides Total Time: 0:30 seconds Split Leg Hamstring Stretch Left/Right sides Total Time: 0:45 seconds Standing Side Stretch Left/Right sides Total Time: 0:40 seconds 4. Exercises Total Time: 1:24:43 minutes Astanga Sun Salutations Total Time: 3:50 minutes Runners Pose Left/Right sides Total Time: 1:50 minute Crescent Pose Left/Right sides Total Time: 0:50 seconds Warrior One Left/Right sides Total Time: 0:54 seconds Warrior Two Left/Right sides Total Time: 1:00 minute Reverse Warrior Left/Right sides Total Time: 0:50 seconds Triangle Pose Left/Right sides Total Time: 1:00 minute Twisting Triangle Pose Left/Right sides Total Time: 0:46 seconds Chair Pose Total Time: 0:25 seconds Twisting Chair Pose Left/Right sides Total Time: 0:36 seconds Downward Dog with Leg Raise Right side Total Time: 0:20 seconds Right Angle Pose Right side Total Time: 0:10 seconds Extended Right Angle Pose Right side Total Time: 0:10 seconds Downward Dog with Leg Raise Left side Total Time: 0:20 seconds Right Angle Pose Left side Total Time: 0:10 seconds Extended Right Angle Pose Left side Total Time: 0:10 seconds Prayer Twist Right side Total Time: 0:30 seconds Side Arm Balance Right side Total Time: 0:20 seconds Prayer Twist Left side Total Time: 0:30 seconds

22 Side Arm Balance Left side Total Time: 0:20 seconds Warrior Three Right side Total Time: 0:20 seconds Standing Splits Right side Total Time: 0:30 seconds Half Moon Right side Total Time: 0:20 seconds Twisting Half Moon Right side Total Time: 0:20 seconds Half Moon Right side Total Time: 0:20 seconds Warrior Three Left side Total Time: 0:20 seconds Standing Splits Left side Total Time: 0:30 seconds Half Moon Left side Total Time: 0:20 seconds Twisting Half Moon Left side Total Time: 0:20 seconds Half Moon Left side Total Time: 0:20 seconds Last Vinyasa Total Time: 0:30 seconds 5. Poses Total Time: 19:40 minutes Tree Pose Left/Right sides Total Time: 1:00 minute Royal Dancer Left/Right sides Total Time: 1:00 minute Standing Leg Extensions Left/Right sides Total Time: 1:00 minute Crane Total Time: 1:00 minute Seated Spinal Stretch Left/Right sides Total Time: 1:00 minute Cat Stretch Total Time: 0:50 seconds Frog Total Time: 1:15 minute Bridge or Wheel Total Time: 0:25 seconds Full Bridge or Full Wheel Total Time: 1:05 minute Plough to Shoulder Stand Total Time: 1:50 minute Table Total Time: 0:30 seconds Cobbler Pose Total Time: 1:00 minute One Legged Hamstring Stretch Right side Total Time: 0:45 seconds One Legged Hamstring Stretch Left side Total Time: 0:45 seconds Two Legged Hamstring Stretch Total Time: 0:45 seconds Touch the Sky Total Time: 0:30 seconds Boat Total Time: 0:30 seconds Half Boat Left/Right sides Total Time: 1:00 minute Open Scissors Left/Right sides Total Time: 1:00 minute Torso Twist Hold Left/Right sides Total Time: 1:00 minute Deep Torso Twist Hold Left/Right sides Total Time: 1:00 minute Touch the Sky Total Time: 1:00 minute 6. Cool Down Total Time: 6:25 minutes Side Twist Left/Right sides Total Time: 1:00 minute Glute Stretch Left/Right sides Total Time: 1:00 minute Happy Baby Total Time: 0:30 seconds Childs Pose Total Time: 1:00 minute Shavasana (Corpse Pose) Total Time: 1:00 minute Fetus Pose Total Time: 0:20 seconds Lotus (Meditation Pose) Total Time: 1:35 minute

23 Disc 5 Legs and Back Total Time: 59:50 minutes 1. Opening Total Time: 0:45 seconds 2. Warm-Up Total Time: 2:25 minutes Knees to waist height Running in place Wide feet running in place Knees down heels to butt jog Jumping Jacks Run lunges 3. Stretching Total Time: 7:33 minutes Head rolls right to left shoulders Shoulder rolls backward and forward Hands front shoulder and triceps stretch Hands behind shoulder and triceps stretch Chest stretch with elbows back Arm circles, small then large Shakers Huggers Back & Front stroke right and left arms Wide feet hamstring stretch Runners stretch left/right legs (alternating between bent front knee and straight front leg) Quad stretch left/right legs 4. Exercises Total Time: 48:53 minutes Balance Lunges Total Time: 1:42 minute o Beginners: If too much pressure on knee start with normal lunges or use a small box to put foot on. o Intermediates: Add a deeper lunge or arms above the head for more difficulty. Calf Raise Squats Total Time: 1:18 minute o Beginners: Focus on form by keeping back straight and butt behind you. Don t use weights if it effects your body position making you lean too far over your knees. o Intermediates: Add a deeper squat or raise arms to be parallel with the ground for increased difficulty. Reverse Grip Chin-Ups Total Time: 0:41 seconds o Beginners: If unable to do chin-ups start with hanging from the bar for max time, relax, then repeat. Alternatively, perform jumping chin-ups, or half chin-ups by pulling only as far as you can until you reach the bar. o Intermediates: Mix hanging from bar with a few chin-ups. Alternatively, work on negatives, by doing a chin-up then holding at bar height and slowly releasing down. Super Skaters left and right legs Total Time: 0:53 seconds o Beginners: Bend knee as go as low as possible. Use a wall or chair if balance is an issue or to assist with knee pains. o Intermediates: Bend knee and sink low to ground making body almost parallel with floor for added difficulty. Wall Squats (Alternating higher than 90 degrees and 90 degrees) Total Time: 1:30 minute o Beginners: Sink as low into squat as is possible. Also, place hands on knees for additional support until leg strength increases.