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The last day of the week it is an option to take a rest day. If you are feeling good and not hurting too bad, I really recommend you do the Dynamix workout. It is not demanding and is so good for working out the kinks. After a week of P90X3 I was sore all over, not too bad, but I was feeling it. However, I really wanted to explore this DVD so I popped it in and I am glad I did. This is the final workout of the first cycle and it works outs out all your kinks and helps with mobility. It is a recovery workout, giving you a break and not working you too hard. However, I was sweating by the end of it because you do some isometric moves for your core. Dynamix again is all new stuff, and it is based on the latest research about stretching – it is more effective to dynamically stretch your muscles than static stretching alone and that is what this workout teaches you. The cast is great as always. Two people from the test group and an olympic sprinter from England who helped Tony develop this routine.
After the first week, I must say I am really impressed with P90X3. I do hope the next set of workouts will focus a little more on the arms, as I feel that is lacking in these workouts. However, I think I may be wrong about how much my arms were involved, because they are sore after the week, clearly being worked.
This is the workout that Tony developed for traveling around the country to various Military bases. He was faced with an interesting problem, how do I create a workout that a ton of people can do at once, that doesn't require any equipment, large amounts of space, and is challenging. The answer is, The Warrior. This is an intense workout that challenges all your muscles. It is broken down into 4 complexes of 4 moves each; an upper body move, a lower body move, a core move and a cardio/plyo move. Many of the moves incorporate a stability component, forcing you to recruit muscles along the kinetic chain. For example, Thumbs-Up Push-Up, you do a push-up and then raise your right arm and left leg. This activates the stabilizing muscles in your left arm and right leg, while at the same time working your back, glutes, hamstrings and shoulders. Needless to say, you will be sweating by the time you get to the end of this, but it's fun all the same. Be careful with the sprawl moves (moving to the ground from an upright position) Form is important here to avoid injury. This is a great workout to do on the road, since you don't need any equipment and can do this anywhere.
When I first saw this I wondered what does CVX stand for? From doing the workout I think it stands for CardioVascular X, and this is Tony's idea of an aerobic workout. I think a better name would be Med Ball Hell. In CVX you do a bunch of moves designed to get your heart rate up and then add a med ball (or dumbbell) to add resistance to what you are doing on the upper body. The combination is a challenge. I started with a 10 pound med ball and after a few exercises I moved down to a 6 pounder. This workout is a testament to how well designed the program is; a difficult move (Press Jacks, Holding a weight at chest level, jump your feet out as you extend the weight upwards. Lower the weight as you return to a normal standing position) is followed by two easier moves (Atlas Twist, a lunging and twisting move) and (March and Reach). The moves come in clusters of 3, you do the first set at a “moderate” pace and pick it up for the second round. In all there are 4 sets of 12 moves, so you end up doing 24 moves. You will be sweating by the end of this, but it's a great cardio workout. Tony is again hilarious (I do like corny humor, you may not). The cast really work well with Tony and you can tell they enjoyed the workout.
Some of CVX grew out of Tony's work in the One-on-One series (for example, Medicine Ball Core Cardio). P90X3 really is a culmination of everything Tony and the rest of the Beach Body team have learned about fitness and nutrition. I loved this workout.
This is a workout for those who don’t like yoga. You go through some nice poses, and get a little balance work in too. And you are done in no time. Ted comes back from P90X2 yoga, Terry Morrow of P90X2 Plyocide and Stephanie Saunders rounds out the cast. (Stephanie is Tony’s helper in many of his online chats and worked really closely with him developing the whole P90X3 series.) I really liked the supporting cast, they have a great chemistry and Tony is FUNNY in this one.
I can give you my impression of this workout in one word. Wow! It keeps you moving, its fun, it pushes you in all sort of directions and Tony is his hilarious self. This workout is all about doing cardio type work, yet also working on your balance and precision. You are told in How to Accelerate to create some markings on the floor with Tape, or quarters or something. You are asked to use tape, about 4 foot sizes long, in the middle mark an X and put Xs on each side of it. Make two tape strips like this and then place them about 4 feet apart if you are in pretty good shape and agile, or less if 4 feet is too difficult. This is the first workout that uses them and this is essential. Don't blow it off and say you can imagine it, you need those targets to have your body move in exactly the right way, using the right muscles. I would liken this workout to plyometrics, but it adds a coordination component to it that is really fun. Don't beat yourself up if you can't hit the targets and you find yourself fumbling the first few times in. Just keep trying. This is the stuff that athletes do and if you work on these areas, you will become more athletic yourself. I was drenched in sweat after this one.
This series of blog posts are going to be about the new P90X3 workouts. I thought it would be fun to write my impressions of the program as I did it, to give people a taste of what it is like. I just got the P90X3 discs and of course I went through all the material. This looks like it's the same top quality as P90X and P90X2; what else would you expect from Beachbody and Tony Horton? I bought the deluxe package to get the extra workouts. You have a nutrition guide (which I will cover later), the workouts, extra exercise bands, the energy and endurance formula and the DVDs. You also get a workout calendar (and an extra workout calendar for the extra workouts).
Energy and endurance formula
This is advice that I would give anyone, before you start a supplement, read the ingredients. One of the top ingredients is caffeine, and that does not agree with me. If I take in any caffeine it keeps me up at night, and I mean any caffeine. So this is one part of the package I won't be using. Your milage, of course, may vary.
This is nicely done, giving you a chance to see what workout you need to do and also having a box to check whether you kept to your diet or not. It's a great motivator for anyone who is just starting out. Seeing those little check marks pile up helps to keep you going and adding the diet check mark is a nice touch. Put the calendar up somewhere and use it.