P-90X: Day 15 (Chest, Back, Abs)

I’m now at the beginning of week 3 for my P-90x work-out routine. The work-outs are getting easier to do each week, but I challenge myself and continue to push my limits. It’s the only way to see real results, I have to be comfortly uncomfortable. I will be going hard, pushing it to the max. 

Resting Heart Rate:

54 beats per minute.

Warm-Up:

  1. Jumping Jacks – 1 min

  2. Two Dog Push-Up  – 15 reps

  3. Double Uppercut – 15 reps

  4. Side Oblique Crunch – 10 rep each side

  5.  Around The World – 20 reps

  6. Balance Push-Ups – 15 reps each side

  7. Rope/ Jacks/ Run – 1 min

  8. Two Dog Crunch – 5 reps each side

  9. Rolling Crescent Lunge – 30 sec each side

  10. Walking The Plank – 1 min

  11. Knee Kick Sprawl – 25 reps

 

Work-Out:

Chest, Shoulder, & Tricep – Tony’s Big Push;

  1. Staggered Push-Ups – 40 reps

  2. Dolphins – 20 reps

  3. Air Skyfers – 10 reps each leg

  4. A Frame Press – 25 lbs, 20 reps

  5. Tripod Pike – 20 each arm

  6. Flip Grip Kickbacks – 20 libs, 15 reps each leg

Chest & Back – Steven Jordan Smart Work-Out;

  1. Chair Row – 20 lbs, 20 reps each rep

(Remember to have proper form)

  1. Forward Cougar – 20 reps

  2. Kneeing Puch-Up – 20 reps

  3. Bridge Push-Ups – 25 lbs, 15 reps

  4. Superman – 1 min

  5. Chest Compressions – 1 min

  6. Repeat each exercise

Abs X – Steve Jordan’s Strong & Sexy Abs;

  1. Abs In & Out’s – 35 seconds

  2. Alternate Straight Leg Crunch – 15 reps each leg

  3. Side Plank – 30 sec each side

  4. Side Crunch – 15 reps each side

  5. Bicycle Crunch – 30 sec

  6. Bridges – 10 reps

  7. Repeat each exercise

 

Notes:

This is week 3 time to bring it, remember to keep your form. Water will be you best friend. You can drink chocolate milk after working out for a quick boost of energy.

 

 

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