P90X Shoulders and Arms is one of my all time favorite P90X workouts. It just has that “weight lifting” feel, the exercises are basic, and get the job done. When you finish this workout, your arms are likely to feel ” very tired”. As soon as you finish, you might have a different word. Let’s jump right into the review.

P90X Reviews: Shoulders and Arms.

This workout is approximately 60 minutes in length (if you complete the bonus round). Otherwise the workout is approximately 50 minutes. Tony Horton runs you through about a 3 minute warm up, followed by a stretch which lasts approximately 7 minutes. The workout consists of 4 rounds, and an optional Bonus Round. So if you complete the bonus round, the main part of the workout is about 45 minutes. Since the bonus round is 10 minutes, if you skip it, your workout is about 35 minutes. Depending on what you decide, if you finish the 4th round and opt to skip the bonus, just fast forward to the 4 minute stretch and cool down. If you complete the bonus round, just let the DVD run all the way through.

A couple things to remember for this workout. Set a goal for your reps. If you goal is to get some size, you want between 8 and 10 reps. If you want to get lean, your rep range is between 12 and 15. Regardless of what your rep range is, you want the last 3 reps to be hard. This is where you will see improvements. For example, if you have a rep range of 8 to 10 reps, and you get to 10 reps, and find you could do a few more reps, DO THEM. Don’t consider it a “mission accomplished” and set the weights down. Do at least 2 more reps. This is where your P90X Worksheets come in. Track your progress, this is so important! Because on your next set, you want to up your weight. If you didn’t reach your goal of 8 to 10, then you want to make a note to lower your weight. Do you see how important tracking your reps/weights is? Of course this applies to both ranges, it doesn’t matter if you are 8-10 or 12-15, the same concept applies.

While completing this workout, you may find that you set a goal for 8 reps, and get to 6 and find that you are going to fall short of your goal. You have a few choices. 1. Set the weight down, and mark it accordingly on your worksheet. Next time, lower your weight so you can reach your goal. 2. You can set the weight down and grab a lighter weight to finish your reps, note it on your worksheets for next time. And 3. You can pause at the bottom of your rep, and rest a second. Then try to finish out one to two more reps. You might even have a “cheat rep”. A cheat rep is where you have a little body movement, and your form isn’t perfect. This is “OK” for a rep or two, but when it starts to get real ugly, you’re done.

Below you will see the exercises for each round. Each round is repeated twice. So you will do Round 1 twice, then proceed to round 2. Etc etc. My review here is not so you can skip the DVD. Tony comments on technique, gives advice, and suggestions throughout the workout. It’s also the best way to stay on track. Like when you go to the gym. You do a set of exercises, then rest, visit with other people in the gym, then do another exercise. You spend more time talking, resting, “people watching”, etc than anything else. The workout takes too long, you have rested too much, and the whole process was not near as effective as it could have been. I always follow the DVD, no matter how many times I do the workout. You might be getting tired of my idle chit chat, so on to the workout.

Round 1.

1. Alternating Shoulder Presses.
2. In & Out Bicep Curls.
3. Two Arm Tricep Kickbacks.

Round 2.

1. Deep Swimmer’s Presses.
2. Full Supination Concentration Curls.
3. Chair Dips.

Round 3.

1. Upright Rows.
2. Static Arm Curls.
3. Flip-Grip Twist Kickbacks.

Round 4.

1. Two Angle Shoulder Flys.
2. Crouching Cohen Curls.
3. Lying Down Tricep Extensions.

Bonus Round

1. In & Out Straight Arm Flys.
2. Congdon Curls.
3. Side Tri-Rises.

I hope you have found some useful information in this review. And I hope you love Shoulders & Arms as much as I do. It really is a great workout! Don’t forget, track your progress! P90X Worksheets and/or the advanced excel P90X worksheets.

As always, if you have questions, comments, of if you would like to send us your P90X Review or Success Story, you can contact us here. Be sure to check back for our next review, or subscribe to receive our blog in your email.

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Related posts:

1. P90X Reviews: Chest, Shoulders, & Triceps
2. P90X Reviews: Back & Biceps
3. P90X Reviews: Ab Ripper X

As you go through this workout, or any P90X Workout for that matter, don’t beat yourself up if you’re not able to keep up with the crew on the DVD. You’re starting a new program, and you’ll get stronger, in time. So when you’re done before everybody else, stretch, take some deep breaths, get ready for the next exercise. Before long, you’ll be right there with the crew. Don’t let yourself get discourged either. Don’t let your mind tell you that you can’t do it. You can do it. You may struggle in the beginning, you may be terribly sore in the beginning. You may feel like you’re too "weak", that you can’t do that many push ups, or you have to do push ups on your knees. Don’t think that because you have to use the chair on pull ups that you don’t belong in the "P90X" workout group. You will get stronger, you will adapt, it will take time, and if you don’t give up, you can do it! Now that I said that… P90X is an advanced workout. If you are a beginner, you’re breaks may be longer than most, you might have a harder time than most. You may have to modify several moves. You may even opt to do half of the workouts until you get stronger. But regardless of circumstances, P90X can be modified for everyone! At least it can be modified for everyone if you are dedicated and committed to the program. But please, be smart. Watch your form and technique, don’t get sloppy. There is a fine line between giving a 110% and trying to do too much!

Couple more items before I get to the actual workout. The first is an article you may want to read when you have time. How chin up exercises can be a complete upper body workout. Also, this workout is going to require pull ups. You can use the P90X Chin Up Bar, (link also includes a couple videos), or you can modify and use a resistance band, the DVD shows this version as well. For those of you that want to add some extra intensity to your push ups, check out the PowerStands by Tony Horon. If you have wrist issues (I do), then the stands are a great addition, simply because it allows you to keep your wrists straight instead of in a bent position on the floor. And with that. OFF we GO!

P90X Reviews: Chest and Back

This workout is approximately 53 minutes in length. Tony Horton runs you through a warm up, followed by a stretch which lasts about 9 minutes total. The main part of the workout is about 40 minutes, and then about a 4 minute cool down and stretch at the end. This workout is another favorite. I went over this in the Back and Bicep review, but since its another big pull up routine, I want to touch on it once more. I get a lot of questions on pull ups. Some people really struggle with pull ups. Don’t worry, as with everything in this program, you will get stronger at pull ups. Don’t say, “I can’t do pull ups.” Instead say, “I currently struggle with pull ups.” Until you get stronger, simply MODIFY the pull ups. Several ways to do this. The first way is by using a chair. Set it out in front of you, and put one leg on the back of the chair. Use your leg to assist you in the pull up. The further the chair is away from the chin up bar, the harder it is. The closer the chair, the easier it is. Play with this distance, until its right for you. Then also adjust as you get stronger. Another way to make it easier or harder is by bending your leg or leaving it straight. Bending your leg is easier. Keeping your leg straight is harder. After a while, you can move the chair all together. When I started doing P90X, I was able to do 3 wide grip pull ups. Now when I am in my best P90X shape, I can easily get 15-18. You will get stronger, just work hard, and it will come in time. Don’t let this discourage you if you struggle with pull ups.

This workout is 12 moves, repeated twice. The second round is a repeat of the first, but with a slightly different order.

Round 1. The first round, you should pace yourself, consider stopping a couple reps short of your max.

1. Standard Push-Ups. I absolutely love pull ups. As you get stronger in them, you’ll begin loving them too, if you don’t already. Pull ups are just a great overall exercise to strengthen your back.
2. Wide Front Pull-Ups.
3. Military Push-Ups. Try to keep your elbows, so they touch your sides, don’t let them flare out, if at all possible.
4. Reverse Grip Chin-Ups. A back workout, but you get to add some biceps in too. Nice.

   Water Break

5. Wide Fly Push-Ups.
6. Closed Grip Overhead Pull-Ups. Your hands are close together here. I do this by keeping my hands to where my thumbs can touch on the bar.
7. Decline Push-Ups. Use a chair, and make sure you keep your back straight, as with all push ups.
8. Heavy Pants. Taking a break from the pull up bar and getting in some nice old fashioned dumbbell exercises for the back.

   Water Break

9. Diamond Push-Ups. My least favorite push up, but also a very effective exercise. We all have our favorites and least favorites. You may love this one.
10. Lawnmowers. Again, using the dumbbells.
11. Dive-Bomber Push-Ups. A tough exercise, but a favorite of mine "sometimes".
12. Back Flys. Make sure you have good form on this exercise. TOny Horton shows some good pointers in this one, so watch closely.

    Water Break

Round 2. And then you repeat the same sequence all over again. The second round you’ll have to dig deep. This is the round that you will want to just "go for it".

1. Wide Front Pull-Ups.
2. Standard Push-Ups. a
3. Reverse Grip Chin-Ups.
4. Military Push-Ups.

   Water Break

5. Closed Grip Overhead Pull-Ups.
6. Wide Fly Push-Ups.
7. Heavy Pants.
8. Decline Push-Ups.

   Water Break

9. Lawnmowers.
10. Diamond Push-Ups.
11. Back Flys.
12. Dive-Bomber Push-Ups.

And that’s all there is to it, simple exercises, but there is nothing simple about completing this workout. Don’t forget, track your progress! P90X Worksheets and/or the advanced excel P90X worksheets.

As always, if you have questions, comments, of if you would like to send us your P90X Review or Success Story, you can contact us here. Be sure to check back for our next review, or subscribe to receive our blog in your email.

Related posts:

1. P90X Reviews: Chest, Shoulders, & Triceps
2. P90X Reviews: Back & Biceps
3. P90X Reviews: Legs and Back

Just a quick note on Yoga. Before I started doing P90X, I was skeptical on Yoga. I thought I would be in some strange position, doing some strange chant. Let me put your mind at ease. None of that. Yoga at the beginning of this workout is “power yoga”. It’s meant to strengthen your body, develop flexibility, and get your body loosened up and warmed up. Nothing to it, but it will cause you to sweat. For more on Yoga, read an article I wrote called The Benefits of Yoga, and How it Improves Your Fitness.

P90X Reviews: Cardio X

This workout is approximately 43 minutes in length. Tony Horton runs you through about a 5 and a half minute warm up, which includes a nice stretch. The main part of the workout is about 34 minutes, and is concluded with about a 4 minute cooldown and stretch. The most interesting part of this entire workout is that you get to “sample” four different workouts. You may also want to try this one before Plyometrics. P90X is meant to be an advanced program, however, we have several customers that are so dedicated (maybe crazy) that they start with P90X. I say go for it, if you are willing, and are smart about it. Take breaks, and modify as you need to. If you are just starting out, definitely give Cardio X a try before Plyo. The workout breaks down as follows:

Yoga portion:

1. Astanga Sun Salutations.
2. Runners Pose.
3. Warrior One.
4. Warrior Two.
5. Reverse Warrior.

Kenpo portion:

1. Ball Kick.
2. Hook/Upper/Side Kick.
3. Knuckle/Ball Kick/Back Kick.
4. Jab/Cross/Hook/Upper.
5. 3 Direction Kicks.

Plyometrics portion:

1. Airborne Heisman.
2. Swing Kicks.
3. Jump Shots.
4. Tires.
5. Wacky Jacks.

Core Synergistics portion:

1. Squat Cross X Press.
2. Steam Engine.
3. Dreya Roll.
4. Squat Run.
5. Superman Banana.

This is followed by your cooldown and you made it, another P90X workout. Don’t forget, track your progress! P90X Worksheets and/or the advanced excel P90X worksheets.

As always, if you have questions, comments, of if you would like to send us your P90X Review or Success Story, you can contact us here. Be sure to check back for our next review, or subscribe to receive our blog in your email.

I also wanted to mention our Insanity Reviews. We have reviewed this entire series as well, feel free to jump over and check them out. Insanity is a great program after P90X, something to think about!

Related posts:

1. 10 Minute Trainer Reviews: Cardio
2. Insanity Reviews: Cardio Recovery
3. Insanity Reviews: Max Cardio Conditioning

P90X Reviews: Legs and Back

This workout is almost an hour in length. You start with a light cardio warm up for about 2 minutes, followed by just under a 8 minute stretch. The actual workout is about 45 minutes, then you finish off with a 4 minute cool down and stretch. For reasons I can’t explain the P90X worksheets that came with the program, only list the pull up exercises. What’s up with that? Weights are optional throughout the workout, and if you decide to use them, where do you write that information down at? Since this made little to no sense to me, I put together my own P90X worksheet specifically for Legs and Back. You can download that here: P90X Worksheet: Legs and Back. On to the workout:

1. Balance Lunges. Imagine a lunge, with your back foot supported up on a chair. This exercise is 25 reps for each leg.
2. Calf Raise Squats. A squat that is followed by a calf raise. 25 total reps.
3. Reverse Grip Pull Ups. Giving the legs a break, you jump on the pull up bar, remember to modify as needed. I wrote quite a bit about how to modify pull ups in the P90X Review for Back and Biceps.
4. Super Skaters. Interesting and challenging balance move. 25 reps each leg.
5. Wall Squats. Wow, is about all I can say on wall squats. You’ll be here for 90 seconds total. You’ll spend 15 seconds in each position. One position is with your back against the wall, in a sitting position, with your quads and knees parallel to the ground. The second position is a little easier, you raise up slightly to about a 120 degree position.
6. Wide Grip Pull Ups. Back on the pull up bar.
7. Step Back Lunges. Just as it sounds, stepping backwards to a lunge, with 15 reps per side.
8. Alternating Side Lunges. The same thing as step back lunges, except you step to the side this time, 12 reps each side.
9. Close Grip Pull Ups. You’re hands are very close together on the chin up bar.
10. Single Leg Wall Squat. Even more challenging then the wall squat. This time, you get in a deep wall squat and lift a leg, alternating between each side every 10 seconds, for a total of 60 seconds.
11. Dead Lift Squats. Just like a squat, except you lower into the squat with only one leg, the other is off the ground behind you. 20 reps each side.
12. Switch Grip Pull Ups. The switch grip pull up is challenging. You’ll do 2 reverse grip pull ups, then switch and perform 2 regular chin ups. Switching until you can’t do any more. If you are using a P90X Chin up Bar, set your feet down on the ground for each switch. If you have a real sturdy pull up bar or a tower, make the switch without touching the ground for added intensity.
13. 3 Way Lunges. On this move, you will lunge straight forward, step back with a kicking move, then lunge to a 45 degree angle, step back with a kicking move, then lunge to the side, and another kicking move. You will repeat these three moves for 5 total sets on each leg.
14. Sneaky Lunges. Walking lunges, but you will stay on your toes the entire time, 20 total reps.
15. Reverse Grip Pull Ups. Just do your best.
16. Chair Salutations. This move is like sitting in an invisible chair. You’ll do two of these, for about 30 seconds each.
17. Toe Roll Iso Lunges. I’ll let this one be a surprise. 20 reps each side.
18. Wide Front Pull Ups. Pull ups again, you know you love them.
19. Groucho Walk. Another surprise for you.
20. Calf Raises. This move is a total of 75 calf raises, in 3 different positions.
21. Close Grip Pull Ups.
22. 80-20 Speed Squats. This move has you doing 30 speed squats on each leg. Imagine about 80% of your weight on one leg, and 20% for balance on the other leg. Then you you squat at a quick pace. Add some small jump moves at the end for added intensity.
23. Switch Grip Pull Ups.

And that’s the workout. It’s a leg burning workout, make sure to get in a good stretch afterwards. As one of my prouder moments for this workout, I finally broke into triple digits on the 8 sets of pull ups. The pull ups were all unassisted, with no added assistance or chair. It was a long term goal for me, and one that I didn’t accomplish for several rounds of P90X. You might hit triple digits a lot sooner, or it may take longer, we are all different. When I started P90X on my very first round. I could only do 3 wide pull ups. So if you are struggling with pull ups right now, stay after it, you’ll see this improve every time you get on the pull up bar! Don’t forget to get your P90X Legs and Back Worksheet, I’ve added in all the leg exercises for you. Watch the quick P90X video for Legs and Back below, and the making of P90X on the right.

As always, if you have questions, comments, of if you would like to send us your P90X Review or Success Story, you can contact us here. Be sure to check back for our next review, or subscribe to receive our blog in your email.

Related posts:

1. P90X Reviews: Back & Biceps
2. P90X Reviews: Mother of 2 Brings Results!
3. P90X Reviews: Chest & Back

Since it has been awhile since my last P90X workout(s), I’m using my last round P90X Worksheets to give me an idea of where to start on my weight. If this is your first round of P90X, you won’t get that opportunity. But starting on your first exercise DVD, it’s very important to record your reps/weight. You’ll also want to set a goal on your reps/weight. If you are wanting to add some size, then 8-10 reps will be your rep range. If you are wanting to stay lean and toned, then work in the 12-15 rep range. Now that you have picked a rep range, starting logging your weight/reps with each workout. Be sure to focus on having proper form. You’ll also want to go about the same speed as the people on the DVD. I even go a bit slower on my speed. I want to make certain that I’m not using momentum to lift the weight, I want it to be strength and power that moves the weight. Do as many reps as you can with proper form, once you start to lose form, you’re done. Lifting beyond that, does not serve any purpose other than the possibility of getting injured. Not lets talk about your selected number of reps. I work in the 8-10 rep range. If you work in the 12-15, that’s ok, it’s the same concept in what I’m about to explain. If on any exercise, I don’t make it to 8 reps, then on my worksheet, I note the number of reps, the amount of weight, and then a “down” arrow. This way I know that on my next round I need to drop my weight. I’ll do this for each exercise, until I get my weight right, and my reps between 8 and 10. Then on the opposite side, if I get to 10 reps, I’ll add weight on the next workout. Now you want your last 3 reps to be hard. The last 3 reps is where you’ll make the difference. As Tony Horton says, “That’s where the money is”. If you get to your goal, and the last 3 reps weren’t hard reps, then you need more weight. Mark your worksheet accordingly. Last thing, there is a difference between working hard and giving 110% effort, and working too hard. When you are working too hard, your form gets sloppy, you move incorrectly, and you get injured. Work hard, don’t let your ego (guys) get the best of you, this only gets you hurt. Don’t be afraid to lift weights (girls). Girls don’t have the natural capacity to get “bulky” which is always their fear. Look at the girls on the P90X videos. They look great, and they don’t look too “bulky”. Here is a two part series the girls might find of interest: P90X: A Girl’s Guide.

Okay, hopefully you have some helpful information in the midst of my rambling. If you enjoy my rambling, be sure to check out the other P90X Reviews in my series, especially the P90X Chest, Shoulders, and Triceps review. The Chest, Shoulders, and Triceps review was the first review in this series, and it might contain some information you want to read. So with that aside, on with the review.

P90X Reviews: Back and Biceps

This workout is approximately 51 minutes in length. Tony Horton runs you through about a 2 and a half minute warm up, followed by a stretch which lasts just under 7 minutes. The main part of the workout is about 40 minutes, and then a quick 2 and a half minute cool down and stretch. This workout is one of my favorites. As mentioned above, use the right weight, good form, and you’ll get a great workout. One thing I get a lot of questions on is the pull ups. Some people really struggle with pull ups. Don’t worry, this is something you WILL get stronger at. Don’t say, “I can’t do pull ups.” Instead say, “I currently struggle with pull ups.” Because you will get stronger. In the meantime, simply MODIFY the pull ups. Several ways to do this. The first way is by using a chair. Set it out in front of you, and put one leg on the back of the chair. Use your leg to assist you in the pull up. The further the chair is away from the chin up bar, the harder it is. The closer the chair, the easier it is. Play with this distance, until its right for you. Then move the chair further away as you get stronger. Another way to make it easier or harder is by bending your leg or leaving it straight. Bending your leg is easier. Keeping your leg straight is harder. After a while, you can remove the chair all together. When I started doing P90X, I was able to do 3 wide grip pull ups. Now when I am in my best P90X shape, I can easily get 15-18 reps per exercise. You’ll get stronger, just work hard, and it will come in time. Don’t let this discourage you if you struggle with pull ups. I’ve also dedicated an entire article to pull ups, take a look when you have time: How chin up exercises can be a complete upper body workout. Below you will find the exercises in this DVD. I hope you enjoy this workout as much as I do.

1. Wide Front Pull-Ups.
2. Lawnmowers.
3. Twenty-Ones.
4. One-Arm Cross-Body Curls.
5. Switch Grip Pull-Ups.
6. Elbows-Out Lawnmowers.
7. Standing Bicep Curls.
8. One-Arm Concentration Curls.
9. Corn Cob Pull-Ups.
10. Reverse Grip Bent-Over Rows.
11. Open Arm Curls.
12. Static Arm Curls.
13. Towel Pull-Ups.
14. Congdon Locomotives.
15. Crouching Cohen Curls.
16. One-Arm Corkscrew Curls.
17. Chin-Ups.
18. Seated Bent-Over Back Flys.
19. Curl-Up/Hammer Downs.
20. Hammer Curls.
21. Max Rep Pull-Ups.
22. Superman.
23. In-Out Hammer Curls.
24. Strip-Set Curls.

Don’t forget, track your progress! P90X Worksheets and/or the advanced excel P90X worksheets.

As always, if you have questions, comments, of if you would like to send us your P90X Review or Success Story, you can contact us here. Be sure to check back for our next review, or subscribe to receive our blog in your email.

Related posts:

1. P90X Reviews: Shoulders and Arms
2. P90X Reviews: Legs and Back
3. P90X Reviews: Chest & Back

The first question. "Do I have to do the Ab Ripper X workout immediately after the workout?"

My answer is no. When starting out, sometimes you are exhausted at the end of your regular workout, which causes your ab workout to be less than 100%. So my advice is, just do it in the morning or evening opposite of your main workout if you want. Or wait a little while after you finish the main workout, catch your breath and get your second wind, then start the ab workout.

The second question comes in two forms, but has the same answer. "Can I do the Ab Ripper X workout every day?" Or, "How many times should I do Ab Ripper X?"

My answer is, no you should not do it every day, and at most, 3 times per week, giving your abs a full day of recovery in between. Just as Tony says in the video, you don’t work your other muscles ever day, so you shouldn’t work your abs every day.

Last thing before I jump into the P90X Review. If you haven’t read my P90X Chest, Shoulders, and Triceps review, you should. The Chest, Shoulders, and Triceps review was the first review in this series, and it might contain some information you want to read. So with that aside, on with the review.

P90X Reviews: Ab Ripper X

This workout is approximately 16 minutes in length. No warm up is really necessary, and you get started right away. The workout has a total of 11 moves, and by the time you finish (if you perform all exercises) you will have done 349 total core/ab moves. At the end of the workout, there is a 1 minute stretch. Or if you want, a much longer stretch. Tony Horton shows various modifications to make all of the moves either harder or easier, depending on your level of fitness. Even though this is the only ab workout in the P90X program, you will be able to benefit the entire 13 weeks because of the different variations. I have listed the moves for you below, but most exercises require you to see it to understand it. Not to mention, the best way to get the maximum benefits of the workout is to follow along with the DVD. At times, I have done this workout without the DVD, but found myself flying through the workout at a faster pace, therefore, making it easier. The slower pace of the DVD makes it harder. All in all, the only thing I can really say about this ab workout is, "I hate it, but I love it".

1. In and Outs.
2. Bicycles. Two sets here, forwards and backwards.
3. Crunchy Frog.
4. Cross Leg/Wide Leg Sit ups.
5. Fifer Scissors. This is my least favorite of the entire DVD. Just my personal thoughts, it may be your favorite.
6. Hip Rock ‘N Raise.
7. Pulse Ups (Heels to Heaven).
8. V-Up Roll Up Combos.
9. Oblique V-Ups. Two sets, for each side.
10. Leg Climbs. Two sets for each leg.
11. Mason Twist. Like shoulder presses, but slightly out to the sides, forming a Y.

In closing, there are a couple things you might need or find beneficial. The first is my article on required and optional P90X Equipment. The other thing is the article where you can download the extra P90X Worksheets and/or the advanced excel P90X worksheets.

As always, if you have questions, comments, of if you would like to send us your P90X Review or Success Story, you can contact us here. Be sure to check back for our next review, or subscribe to receive our blog in your email. Now….. Go get that 6 pack!

Related posts:

1. P90X Reviews: A Customer Gets Great Results!
2. P90X Reviews: A Complete Program Overview
3. P90X Reviews: Chest & Back

P90X Reviews: Chest, Shoulders, and Triceps

This workout is approximately 55 minutes long. It has an approximate 9 minute warm-up and stretch, followed by a 43 minute workout, then ends with less than 4 minutes of cool down and stretch. This DVD demonstrates many different variations for those using bands or weights. And variations for men and women. The DVD is a strength and definition workout which emphasizes two classic upper-body exercises.

1. Slow-Motion 3-in-1 Push-Ups. Slow push ups in three different hand positions.
2. In & Out Shoulder Flys. Two different shoulder flys combined into one set.
3. Chair Dips. Tony Horton shows you several variations of the chair dip to keep it interesting.
4. Plange Push-Ups. This is one you’ll have to see on the DVD.
5. Pike Presses. A great shoulder exercise that requires no weights, just your body weight.
6. Side Tri-Rises. A great triceps exercise which requires no weights.
7. Floor Flys. A push up move, which requires you to move side to side.
8. Scarecrows. I’ll let your imagination run with this one, until you see it for the first time. Its a shoulder move.
9. Overhead Tricep Extensions.
10. Two-Twitch Speed Push-Ups. This move combines fast and slow push ups.
11. Y-Presses. Like shoulder presses, but slightly out to the sides, forming a Y.
12. Lying Tricep Extensions. Like "skull crushers" if you used to go to a gym.
13. Side-to-Side Push-Ups. More push ups going side to side.
14. Pour Flys. Use light weight on this one, good form is required.
15. Side-Leaning Tricep Extensions. One of my favorite tricep exercises.
16. One-Arm Push-Ups. Don’t let this scare you. Tony shows several modifications. I never thought I would be able to do an actual one arm push ups, but guess what, I can do several, and you will too in no time!
17. Weighted Circles. Another shoulder exercise, again, you’ll want light weights.
18. Throw the Bomb. A triceps exercise, and another favorite of mine. Most guys, want big arms, did you know that building the triceps gives your arms an overall increase in size? Most guys think the biceps is the only way to add size to your arms. Not true.
19. Clap or Plyo Push-Ups. I’m sure you have seen some one do a clap push up, but when you see a plyo push up, you should be truly impressed. Especially this late in the workout. Dig deep, and soon you’ll be getting "airborne".
20. Slo-Mo Throws. This is a great combination workout for arms and shoulders.
21. Front-to-Back Tricep Extensions. More triceps. Remember, bigger arms. For the girls, don’t worry. Girls are not made to put on a lot of size. So don’t think you will get bulky! Nice and tone, exactly what you want.
22. One-Arm Balance Push-Ups. I love this move, its a great chest workout and core workout. That’s one of the great things about P90X, Push ups not only builds and strengthens your chest, but also your core. You can’t build your core lying on a weight bench doing the bench press! Push ups do both!
23. Fly-Row Presses. Another combo exercise.
24. Dumbbell Cross-Body Blows. Last move, lots of reps. And when you’re done, you’ll know you just finished a real workout. Congrats!

One final note, if you want to get the absolute best results, follow the P90X nutrition manual closely, and next… track your progress. Make sure to use the P90X Worksheets, we also have the advanced excel P90X worksheets as well.

If you have a P90X Review, we’d like you to send it to us. Be sure to check back for our next review, or subscribe to receive our blog in your email.

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1. P90X Reviews: Shoulders and Arms
2. P90X Reviews: Chest & Back
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P90X Reviews: I Feel & Look Younger Than Before

From Terry: I had just turned 51 and I had stopped recognizing myself in pictures. I was active, playing tennis twice a week and working out at the gym twice a week but my body was in a rut. I did the same work out every time I went to the gym but I couldn’t understand why I wasn’t losing any weight. When I noticed my chiropractor had lost a significant amount of weight I asked him how he did it. P90X was his answer. I had never heard of P90X or seen any of the infomercials but I googled it and read about muscle confusion, it made sense as to why I wasn’t seeing any improvement. So I made the leap and sent away for the program, bought a pull-up bar, adjustable dumbbells, yoga mat & block and bands. The first few weeks were tough. It took me at least an hour and a half to finish the 54 minute work outs because I had to hit the pause button after almost every exercise. I had bought into the concept of “bringing it” but found myself bringing it to the porcelain deity more often than not. But each week I got stronger and after taking my 30 day pictures and seeing the tremendous improvement I was hooked. I feel like P90X has brought me back to looking like the person I remember. I’ve been told I look years younger and I feel years younger. We now have a saying in our house that we use whenever someone is not putting their all into something…. “Get down there Mr. Haus, this is P90X my brother”.

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P90X Reviews: Being in Shape & being in P90X Shape.

From Paul: P90X has been both challenging and rewarding. It has introduced me to things I haven’t done before such as plyometrics, kick boxing and yoga. I will conclude week 10 tomorrow (Sunday, Sept 6th) after doing Kenpo X. The program has been a nice change of pace from what I normally do namely lifting weights and doing cardio (stationary bike and ski machine). It’s a totally legit program that I will recommend to anyone who is interested in getting in great shape. But I knew it would be from watching the infomercials. I have been interested and active in fitness and wellness for many, many years and was impressed with what the program offered. I just waited too long to take the plunge. I’m reminded of what former football coach/commentator John Madden liked to say about being in shape for football. His quote was something along the lines of “there is being in shape and then there is being in football shape”. Well, I have found the same holds true for P90X. There is being in shape and then there is being in P90X shape. I feel like I’m in better shape now than I probably ever have been and I am very glad to have experienced the program and its subsequent results.

Great job Paul!

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From Heather: “I ordered P90X last February and just completed the program and I am THRILLED with the results and have started 3 other people at my office on the program. I have been exercising at what I thought was an advanced level for the past 15+ years. I started doing the Firm workouts in my early 20’s, the Cathe Fredrich workouts in my 30’s and now at 39 I have completed P90X and am in the best shape ever; and this is after having 2 children. I have always exercised because I enjoy the escape, and the effects on my body were icing on the cake. Now, I am truly amazed at how different my body is after P90X. This is the first time I have gotten my body back after having my last son 4 years ago. I always thought if I wasn’t doing Cardio and squats and lunges with a weighted barbell that I wasn’t getting a good workout. I was very hesitant when I saw the program and there was only one dedicated leg workout. HOWEVER, the other workouts were so well rounded that they did work the legs functionally and the upper body workouts gave my legs some much needed rest.

With the same time constraints as everyone else these days, I never thought I would be able to stick with a program. However, I began to get up at 4 a.m. to fit it in because I was so thrilled with the results that I was seeing.

I am 5’4’’ and weighed 124 pounds at the start of the program. This morning I weighed 117 pounds and am finally at my goal weight.

I ordered ChaLEAN Extreme this weekend and can not wait to start it!”

- Heather

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