What is the P90X Home Workout?

Having heard so much praise on the effectiveness of P90X fitness program, and having used it myself, I think that it is deserving of a bit more public attention with a review. If you don't already own a copy or know a friend who has tried P90X, then you've probably at least seen some of the Beach Body infomercials promoting this product. Essentially, P90X is a 90-day workout program designed by fitness trainer, Tony Horton, to help a person reach his / her peak fitness level through a combination of innovative workout regimes and monitored healthy eating.

Although P90X can nearly guarantee results for anyone of respectable health and fitness, by no means will it be an effortless process to achieve the results. If you make the purchase, then you must be mentally prepared to confront 13-weeks of trials and tribulations before reaping the rewards. After all, the P90X mandate is to ensure that you:

  • Get in the best shape of your life;
  • Develop skills, coordination and flexibility you never dreamed possible; and
  • Sharpen your knowledge of smart eating and discover healthy diet choices.

How Does P90X Work?

P90X is built on the idea of progressive overload, or in layman's terms, "muscle confusion". Through the immense variations possible in the workouts, the P90X program limits your body's ability to adapt, or plateau, which would mean you stop seeing progress. Your 90-day workout will be broken down into four stages, each distinct and formulated so that you'll be working hard through the entire process and continually develop your muscles. Essentially, "IT NEVER GETS EASY" with P90X.

In addition to a set of extraordinary workouts, the P90X package comes complete with a fitness manual, progress recorder / journal, online access to the Beach Body community and an extensive meal plan booklet for each stage of your 90-day journey. This comprehensive mixture of resources will be an invaluable set of tools to not only keep you on track, but also motivate you to endure and reach your goals faster.

Is P90X right for me?

Expectedly, P90X will not be the right program for everybody. If you are unsure if you are prepared for P90X, you can always try the Fit Test that comes with the package to determine your current fitness level. Even if you can not perform the minimum exercise repetitions set in the Fit Test, this does not mean that you are unable to do P90X, simply that you have you build your way up to the point where you can.

Beach Body suggests that you complete their Power 90 or Slim in 6 programs before moving onto the more arduous P90X workout. In addition to the physical readiness to tackle P90X, you will require "an extreme attitude and commitment to cross the finish line". If you had a prior cardiovascular condition, you should always consult a physician before trying P90X.

The P90X Workouts

The P90X program includes 12 different workouts that ranges from intensive weight training to extreme yoga. Through hundreds of distinct exercises, you can tone, strengthen, firm and/or add muscle mass according you your fitness goals and training schedule. Each DVD includes a separate workout instructed by Tony Horton, a Beach Body fitness instructor whose dynamic personality and zeal will be a constant motivation for you to follow him until the very end. Each workout routine is accompanied by three graduates of the P90X program, individuals taken from the public who serve as evidence for the success of the P90X approach.

Each routine consists of a initial warm-up to prepare your body for the workouts and final cool-down to stretch the muscles that were worked. For the resistance workouts, you will be provided a record sheet for each exercise to chart your advancement and to be used as a goal-setter.

Individuals who cannot perform a movement (ex. injury, back pain, not at that stage, etc.) can also follow the workouts through the modified moves (demonstrated by Tony or an assistant) that can ease the impact of the exercise. As with any good instructor, Tony Horton offers advice on how to execute each exercise properly throughout each workout for the greatest training effect. The following is a brief summary and my input of each workout:

#1 - Chest & Back (52 min 50 sec)
This workout will work your upper body in ways you've never imagined! You will be rotating through 12 different exercises to strengthen, tone and pack on your chest and back muscles. This program involves a lot of push-up and pull-up variations along with a number of dumbbell / fit band exercises to keep you thinking and pumping. As Tony puts it, it's all "push and pulls" in these exercises.

#2 - Plyometrics (58 min 36 sec)
Often dubbed as "The Beast" of the P90X workouts, this is justifiably one of the more, if not the most, challenging programs. Nearly an hour long, Plyometrics involves over 30 different explosive, jump exercises that would leave your heart pounding and body completely drenched in sweat. This dynamic workout is designed specifically so that you can run longer and faster, jump higher and just about enhance any other aspect needed for competitive sport.

Make sure you have an open area with few objects in the way. Shock absorbing shoes and mat will help reduce the impact on your knees. You will also need a stool for one of the exercises and a bottle of water will keep you hydrated through this intense workout.

#3 - Shoulders & Arms (59 min 53 sec)
Be prepared to feel the burn in your arms. In this workout, you will be isolating your biceps, triceps and shoulders in dumbbell presses, curls and flys. While personally less demanding than Back & Biceps and Chest, Shoulders & Triceps, this workout will tone and strengthen your arms. Exercise bands may be used as an alternative to dumbbells, with exercise instructions provided in the video.

#4 - Yoga X (92 min 24 sec)
You may be stretching, but Yoga X will still make you sweat and feel invigorated. You'll move between dozens of classical, but challenging, forms to develop your core strength, flexibility and stability. Yoga X is intended as a small "break" to minimize muscle soreness and preparing for the next day's workout. Make sure you have a good floor mat and wear unrestrictive clothing. Always remember to breathe deeply and engage your core while transitioning between the positions.

#5 - Legs & Back (58 min 56 sec)
Similar to Plyometrics, except you're more attached to the ground and your primary focus will be on muscle strengthening than power training (although by no means does it make this workout any less taxing). As the name implies, there are an entire line of exercises queued for your gluts, quads, calves and hamstrings. Innovative pull-up techniques are also used as intermittent rests for your legs and to incorporate your upper body component into this workout. Dumbbells and bands are also used to make Legs & Back that much more engaging.

#6 - Kenpo X (58 min 46 sec)
A very enjoyable but stimulating workout that integrates Kenpo martial arts into a calorie burning, cardio-intensive program. A fusion of Asian and American fighting styles, Kenpo is literally translated as "law of the fist", rightly so because this workout is entirely composed of punches and kicks. In addition to toning your body, Kenpo X will teach you how to defend yourself through practical martial arts. While many of the actions are hard to follow at first, the program is formatted so that each movement set builds on the last, minimizing the learning curve and allowing you to jump back if you choose to take a small breather.

#7 - X Stretch (57 min 32 sec)
This is a comprehensive, low-impact routine to help stretch all the major muscles in your body. Stretch X is usually an optional workout on your assigned rest days when you feel the need to relax and lengthen any tightened or sore muscles. Although much less exhaustive than Yoga X, the stretch sequences in this program can still be challenging if you are new to flexibility training. While it's an elective, I enjoy doing X Stretch to help reduce my daily stresses and prepare my muscles for the next day's workout.

#8 - Core Synergistics (57 min 27 sec)
In many ways, Core Synergistics is a concoction of all the cardio, stretching and resistance exercises in the P90X workout line designed to work your core muscles (those surrounding your waistline and back). Many of the exercises involve dynamic, compound movements that require the use of several muscle groups from both your upper and lower body. By developing your core strength, you improve on your flexibility, stability and overall body coordination essential for the success of your journey to fitness. While doing the exercises, remember to always keep breathing and engage your core muscles. May Banana and Superman be etched into your memories after Core Synergistics =)

#9 - Chest, Shoulders & Triceps (55 min 44 sec)
You'll see all the classical push-ups, dips, flys, and triceps kickbacks and then a bit more in this intensive workout to give you the upper-body definition you always wanted. With the constant encouragement of Tony, you'll discover strength you never thought you had and leave you feeling lean and mean. Don't do this workout with unrealistic goals. Start off small and gradually add on the weights and repetitions as you become stronger. I found it best to add 1 rep to selected exercises after each week and to use a heavier weight after 3 weeks.

#10 - Back & Biceps (51 min 36 sec)
Next to Plyometrics, this has to one of the more exigent P90X workouts. Be prepared for countless curl-ups and pull-ups, each with variations to accommodate ALL your back and bicep muscles. If you want to get size and strength for your guns, use weights so that you can only perform 8-12 repetitions. If you're looking for a sleek and toned effect, use lighter weights so that you can perform more repetitions.

#11 - Cardio X (43 min 18 sec)
Cardio X is a substitute to Plyometrics for those who want to build up their cardiovascular fitness before tackling the rigors of the latter workout or simply want a break. For the ambitious in the Doubles Program looking for weight loss / toning, you will be doing Cardio X as part of your morning routine followed by another P90X workout in the afternoon. Throughout the DVD, you'll see evidence of snippets from the Plyometrics, Kenpo X and Legs & Back routines that'll you sweat and heart rate pump.

#12 - Ab Ripper X (16 min 07 sec)
As quoted by Tony, "I hate it, but I love it: Ab Ripper X". Indeed, this is a total and rigorous abdominal workout that'll force you to go beyond your typical crunches. Indeed, you'll be cycling through 13 creative exercises for a total over 350 movements to give you that firm and defined abdominal area. Ab Ripper X is prescribed after the upper body and lower body resistance workouts, but I also like to use it to compliment some of the cardio exercises such as Plyometrics while my heart rate is still elevated. Remember to breathe regularly and press through the Scissor Kicks and Mason Twist finale. Despite the number of times you do Ab Ripper X, it will remain a test of mind over strength even by the end of your 90 days.

The Verdict

This product has amazing results! Even if you are a fitness guru, you are nearly sure to find yourself sweating through some of the drills. All the workouts are original and interactive so that they remain engaging throughout the 90 days. Given the exercise modifications available and diversity of training effects that can be achieved, P90X holds enormous potential to help you reach all your fitness goals. Combined with the constant online support of the Beach Body team, P90X is truly an investment for your future. Without reserve, a definite 10/10!

Related Pages:

Weight Training Program Design - Learn how to create the ideal, personalized workout program based on your fitness goals and present fitness level.

Supplements for Exercise / Nutrition - Discover what types of supplements are in the market today and their potential benefits and implications.

Medicine Ball Workout - A total body workout, complete with animations, for those with a medicine ball.