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Im a Legend

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Submitted By heman420420
Words 3362
Pages 14
WORKSHEET • X2 CORE
DATE / WEEK

Warm-Up 01 Sphinx Plank Crunch 02 Warrior 3 Cross Crunch
R RT LT RT LT RT LT R R R RT______________ Sec LT______________ Sec RT LT R_________W RT LT R R R R RT LT R RT LT RT LT RT LT R R R RT______________ Sec LT______________ Sec RT LT R_________W RT LT R R R R RT LT R RT LT RT LT RT LT R R R RT______________ Sec LT______________ Sec RT LT R_________W RT LT R R R R RT LT R RT LT RT LT RT LT R R R RT______________ Sec LT______________ Sec RT LT R_________W RT LT R R R R RT LT R RT LT RT LT RT LT R R R RT______________ Sec LT______________ Sec RT LT R_________W RT LT R R R R RT LT

03 Single Leg Walk Out to Sphinx

04 Half Angel 05 Roller Boat 06 3 Speed Med Ball Push-Up 07 One Leg Lateral Leap Squat 08 Core Circle

09 Holmsen Screamer Lunge 10 Med Ball Dreya Roll 11 Plank Burpee on Stability Ball 12 Banana Ball Switch Crunch 13 3-Point Squat Press with Med Ball 14 Slo-Mo Balance Climber (Alternating Legs) 15 X2 Diver 16 Ryan Sphinx Twist Crunch 17 One Leg Med Ball Burpee (Alternate Every 3 Reps)

R

R

R

R

R

Cool–Down

R = reps W = weight RT = right LT = left Sec = time

Use these recommended items with P90X2™. To order, visit Beachbody.com.

Medicine Balls

Foam Roller

Premium Stability Ball

Tony Horton’s PowerStands®

P90X® Peak Health Formula P90X® Chin-Up Bar

P90X® Results and Recovery Formula®

P90X® Peak Performance Protein Bars

Shakeology®

Equipment Required • Premium Stability Ball (or Towel and Sturdy Chair) • Foam Roller (or Bands) • Weights (or Bands) • Mat* • 1 Medicine Ball* • Worksheet and Pen • Water and Towel
PowerStands is a registered trademark of Tony Horton. *Optional

Post-Workout Nutrition Get better results and recover faster! Within 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula. Need more P90X2™ worksheets? Go to P90X2Worksheets.com.
© 2011 Beachbody, LLC. All rights reserved.

WOR KSHEET • X2 TOTAL BODY
DATE / WEEK

Warm-Up
ROUND 1

01 1-Arm Chest Press 02 4-Position Pull-Up 03 Push-Up Side Arm Balance 04 Switch Lunge Press

RT LT R R RT LT RT LT RT LT

W W

RT LT R R

W W

RT LT R R

W W

RT LT R R

W W

RT LT R R

W W

W W W W W W

RT LT RT LT RT LT

W W W W W W

RT LT RT LT RT LT

W W W W W W

RT LT RT LT RT LT

W W W W W W

RT LT RT LT RT LT

W W W W W W

05 Warrior 3 Kickback

06 Warrior 3 Curl

Water Break 08 Boing Push-Up 09 Crunchy Lever Pull-Up 10 Mule Kick Burpee 11 Swimmer’s Curl Press in ½ Chair 12 Balance Kickback on Stability Ball 13 Rocket Launcher Preacher Curl
R R R R RT LT R W W W W R R R R RT LT R W W W W R R R R RT LT R W W W W R R R R RT LT R W W W W R R R R RT LT R W W W W

Water Break
ROUND 2

15 1-Arm Chest Press 16 4-Position Pull-Up 17 Push-Up Side Arm Balance 18 Switch Lunge Press

RT LT R R RT LT RT LT RT LT

W W

RT LT R R

W W

RT LT R R

W W

RT LT R R

W W

RT LT R R

W W

W W W W W W

RT LT RT LT RT LT

W W W W W W

RT LT RT LT RT LT

W W W W W W

RT LT RT LT RT LT

W W W W W W

RT LT RT LT RT LT

W W W W W W

19 Warrior 3 Kickback

20 Warrior 3 Curl

Water Break 22 Boing Push-Up 23 Crunchy Lever Pull-Up 24 Mule Kick Burpee 25 Swimmer’s Curl Press in ½ Chair 26 Balance Kickback on Stability Ball 27 Rocket Launcher Preacher Curl
R R R R RT LT R W W W W R R R R RT LT R W W W W R R R R RT LT R W W W W R R R R RT LT R W W W W R R R R RT LT R W W W W

Cool-Down

R= reps W= weight

RT= right LT= left

Equipment Required • Stability Ball (or Towel and Sturdy Chair) • Foam Roller (or Towel) • Weights (or Bands) • P90X® Chin-Up Bar (or Bands with Door Attachment) • Chin-Up Max (or Sturdy Chair)* • 2 Medicine Balls* • Worksheet and Pen • Water and Towel
*Optional

Post-Workout Nutrition Get better results and recover faster! Within 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula®. Need more P90X2™ worksheets? Go to P90X2Worksheets.com.
© 2011 Beachbody, LLC. All rights reserved.

WOR KSHEET • X2 BALANCE + P OW ER
DATE / WEEK

Warm-Up 01 Sphinx to Plank Plyo Bounce 02 1-Leg Plyo Squat Reach 03 Russian Twist 04 Sphinx to Plank Roll Up 05 4-Direction 1-Leg Squat Hop
R R R R R

R

R

R

R

R

R

R

R

R

R

R LT RT LT RT

R LT RT LT RT

R LT RT LT RT

R LT RT LT RT

R LT RT LT RT

06 Forearm Alt Side Plank

Water Break 08 Decline Sphinx Plank Press 09 Weighted Katherine 10 Plank X Crunch 11 Renegade Row ½ Lolasana 12 Glute Bridge Roll Out 13 Over/Under Boat
R R R R R

R

R

R

R

R

R

R

R

R

R

R

W

R

W

R

W

R

W

R

W

R

R

R

R

R

R

R

R

R

R

Water Break 15 Warrior Row Press
LT________W RT________W LT RT LT________W RT________W LT RT LT________W RT________W R LT________W RT________W LT RT LT________W RT________W R LT________W RT________W LT RT LT________W RT________W R LT________W RT________W LT RT LT________W RT________W R

16 Split Lunge

17 Crawly Crab Press 18 Lateral Plyo Push-Up 19 Lunge Kneel Knee Raise 20 X Plank Spider Twist

LT________W RT________W R

LT________W RT________W R

LT________W RT________W R

LT________W RT________W R

LT________W RT________W R

LT________W RT________W R

Water Break 22 Dumbbell Row to Side Plank (Alternating Sides Each Rep)
LT________W RT________W LT________W RT________W R LT________W RT________W LT________W RT________W R LT________W RT________W LT________W RT________W R LT________W RT________W LT________W RT________W R LT________W RT________W LT________W RT________W R

23 Dumbbell Super Burpee 24 Plank Ball Crunch

Cool-Down

R = reps W = weight RT = right LT = left

Equipment Required • Stability Ball (or Towel and Sturdy Chair) • Foam Roller (or Towel) • Weights (or Bands) • 1 Medicine Ball* • PowerStands®* • Mat* • Worksheet and Pen • Water and Towel
PowerStands is a registered trademark of Tony Horton. *Optional

Post-Workout Nutrition Get better results and recover faster! Within 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula®. Need more P90X2™ worksheets? Go to P90X2Worksheets.com.
© 2011 Beachbody, LLC. All rights reserved.

WORKSHEET • CHEST + BACK + BAL A N C E
DATE / WEEK

Warm-Up 01 Pull-Up X 02 Plyo Stability Ball Push-Up 03 Core Crunch Chin-Up 04 Push-Up Side Arm Balance 05 Lever 06 4-Ball Push-Up
R R R R R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

a. Chin-Up

a. Chin-Up
R

a. Chin-Up
R

a. Chin-Up
R

a. Chin-Up
R

07 Chin Pull

R

b. Pull-Up
R

b. Pull-Up
R

b. Pull-Up
R

b. Pull-Up
R

b. Pull-Up
R

08 The Impossible/Possible 09 “L” Pull-Up 10 3-Ball Plyo Push-Up (Switch Left to Right)

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

Water Break 12 Vaulter Pull-Up (Switch Grip Every 2 Reps) 13 Elevated Stability Ball Push-Up 14 In & Out (1 Rep Wide Grip, 1 Rep Narrow Grip) 15 Swimmer’s Push-Up
R R R R R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

a. Wide Hand Grip
R

a. Wide Hand Grip
R

a. Wide Hand Grip
R

a. Wide Hand Grip
R

a. Wide Hand Grip
R

b. Palm to Palm Grip

b. Palm to Palm Grip
R

b. Palm to Palm Grip
R

b. Palm to Palm Grip
R

b. Palm to Palm Grip
R

16 4-Grip Pull-Up

R

c. Overhand Close Pull-Up
R

c. Overhand Close Pull-Up
R

c. Overhand Close Pull-Up
R

c. Overhand Close Pull-Up
R

c. Overhand Close Pull-Up
R

d. Chin-Up
R

d. Chin-Up
R

d. Chin-Up
R

d. Chin-Up
R

d. Chin-Up
R

17 Double Wide Push-Up 18 Double Wide Pull-Up 19 Chattarocker 20 Towel Pull-Up 21 Med Ball Plyo Push-Up

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

R

Cool–Down

R = reps W = weight

Equipment Required • Stability Ball (or Towel and Sturdy Chair) • Foam Roller* • Plyo Box (or Sturdy Chair)* • 4 Medicine Balls* • PowerStands®* • P90X® Chin-Up Bar (or Door Attachment with Bands) • Mat* • Chin-Up Max (or Sturdy Chair)* • 2 Hand Towels • Worksheet and Pen • Water and Towel
PowerStands is a registered trademark of Tony Horton. *Optional

Post-Workout Nutrition Get better results and recover faster! Within 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula®. Need more P90X2™ worksheets? Go to P90X2Worksheets.com.

© 2011 Beachbody, LLC. All rights reserved.

WOR KSHEET • X2 SHOU LDERS + A RMS
DATE / WEEK

Warm-Up
ROUND 1

01 Balance Curl 02 Arnold Press (Alternate Arms) 03 Overhead Tricep Pull 04 Six Direction Shoulder Fly 05 Crazy Eight (Alternate Arms and Feet Every 8 Reps) 06 Y-T Fly 07 Rocket Launcher Tricep Kickback

R R R R

W W W W

R R R R

W W W W

R R R R

W W W W

R R R R

W W W W

R R R R

W W W W

R

W

R

W

R

W

R

W

R

W

R R

W W

R R

W W

R R

W W

R R

W W

R R

W W

Water Break
ROUND 2

09 Balance Curl 10 Arnold Press (Alternate Arms) 11 Overhead Tricep Pull 12 Six Direction Shoulder Fly 13 Crazy Eight (Alternate Arms and Feet Every 8 Reps) 14 Y-T Fly 15 Rocket Launcher Tricep Kickback

R R R R

W W W W

R R R R

W W W W

R R R R

W W W W

R R R R

W W W W

R R R R

W W W W

R

W

R

W

R

W

R

W

R

W

R R

W W

R R

W W

R R

W W

R R

W W

R R

W W

Water Break
ROUND 3

17 Balance Curl 18 Arnold Press (Alternate Arms) 19 Overhead Tricep Pull 20 Six Direction Shoulder Fly 21 Crazy Eight (Alternate Arms and Feet Every 8 Reps) 22 Y-T Fly 23 Rocket Launcher Tricep Kickback

R R R R

W W W W

R R R R

W W W W

R R R R

W W W W

R R R R

W W W W

R R R R

W W W W

R

W

R

W

R

W

R

W

R

W

R R

W W

R R

W W

R R

W W

R R

W W

R R

W W

Water Break Cool–Down
R = reps W = weight

Use these recommended items with P90X2™. To order, visit Beachbody.com.

P90X® Peak Health Formula P90X® Chin-Up Bar

P90X® Results and Recovery Formula®

P90X® Peak Performance Protein Bars

Shakeology®

Equipment Required • Stability Ball (or Towel and Sturdy Chair) • Foam Roller* • Weights (or Bands) • Plyo Box (or Sturdy Chair) • PowerStands®* • Worksheet and Pen • Water and Towel
PowerStands is a registered trademark of Tony Horton. *Optional

Post-Workout Nutrition Get better results and recover faster! Within 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula. Need more P90X2™ worksheets? Go to P90X2Worksheets.com.
© 2011 Beachbody, LLC. All rights reserved.

WORKSHEET • X2 BASE + BACK
DATE / WEEK

Warm-Up
ROUND 1

01 No Kip Pull-Up 02 Plyo Frog Squat 03 Wide Leg Close Grip Chin-Up 04 Chair Jump 05 Chin Pull

R R R R R

R R R R R

R R R R R

R R R R R

R R R R R

Water Break 07 Plyo Lunge Press 08 V Pull-Up 09 Surfer Spin 10 Kippy Cross Fugly Pull 11 Jack-in-the-Box Knee Tuck
R R R R R W R R R R R W R R R R R W R R R R R W R R R R R W

Water Break
ROUND 2

13 No Kip Pull-Up 14 Plyo Frog Squat 15 Wide Leg Close Grip Chin-Up 16 Chair Jump 17 Chin Pull

R R R R R

R R R R R

R R R R R

R R R R R

R R R R R

Water Break 19 Plyo Lunge Press 20 V Pull-Up 21 Surfer Spin 22 Kippy Cross Fugly Pull 23 Jack-in-the-Box Knee Tuck
R R R R R W R R R R R W R R R R R W R R R R R W R R R R R W

Cool-Down

R = reps W = weight

Use these recommended items with P90X2™. To order, visit Beachbody.com.

Medicine Balls

Foam Roller

Premium Stability Ball

Tony Horton’s PowerStands®

P90X® Peak Health Formula P90X® Chin-Up Bar

P90X® Results and Recovery Formula®

P90X® Peak Performance Protein Bars

Shakeology®

Equipment Required • Stability Ball (or Towel and Sturdy Chair) • Foam Roller* • Weights* • P90X® Chin-Up Bar (or Bands with Door Attachment) • Chin-Up Max (or Sturdy Chair)* • Worksheet and Pen • Water and Towel
PowerStands is a registered trademark of Tony Horton. *Optional

Post-Workout Nutrition Get better results and recover faster! Within 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula. Need more P90X2™ worksheets? Go to P90X2Worksheets.com.
© 2011 Beachbody, LLC. All rights reserved.

WOR KSHEET •
DATE / WEEK

X2 CHEST + SHOU L D ERS + TRIS

Warm-Up
ROUND 1

01 Chattarocker Push-Up 02 Strip Press 1 03 Strip Press 2 04 Strip Press 3 05 Tricep Extension on Stability Ball 06 3-Ball Extravaganza 07 Callahan Press (Left Leg) 08 Iron Man Kickback 09 Push-Up Side Arm Balance 10 X2 Circle Fly 11 3-Ball Dip

R R R R R R R R R R R W W W W W W

R R R R R R R R R R R W W W W W W

R R R R R R R R R R R W W W W W W

R R R R R R R R R R R W W W W W W

R R R R R R R R R R R W W W W W W

Water Break
ROUND 2

13 Chattarocker Push-Up 14 Strip Press 1 15 Strip Press 2 16 Strip Press 3 17 Tricep Extension on Stability Ball 18 3-Ball Extravaganza 19 Callahan Press (Right Leg) 20 Iron Man Kickback 21 Push-Up Side Arm Balance 22 X2 Circle Fly 23 3-Ball Dip

R R R R R R R R R R R W W W W W W

R R R R R R R R R R R W W W W W W

R R R R R R R R R R R W W W W W W

R R R R R R R R R R R W W W W W W

R R R R R R R R R R R W W W W W W

Cool–Down

R = reps W = weight

Use these recommended items with P90X2™. To order, visit Beachbody.com.

Medicine Balls

Foam Roller

Premium Stability Ball

Tony Horton’s PowerStands®

P90X® Peak Health Formula P90X® Chin-Up Bar

P90X® Results and Recovery Formula®

P90X® Peak Performance Protein Bars

Shakeology®

Equipment Required • Stability Ball (or Towel and Sturdy Chair) • Foam Roller* • Mat* • Weights (or Bands) • 4 Medicine Balls* (or 2 Towels) • PowerStands®* • Plyo Box (or Sturdy Chair) • Worksheet and Pen • Water and Towel
PowerStands is a registered trademark of Tony Horton. *Optional

Post-Workout Nutrition Get better results and recover faster! Within 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula. Need more P90X2™ worksheets? Go to P90X2Worksheets.com.
© 2011 Beachbody, LLC. All rights reserved.

WOR KSHEET • V SCU LP T
DATE / WEEK

Warm-Up 01 Around the World Pull-Up 02 Alt Hammer Curl 03 Med Ball Renegade Row 04 Band Bicep Curl 05 Pull-Up X 06 Med Ball Renegade Curl 07 Wide Leg Row Twist 08 Balance Dumbbell Curl 09 Switch Grip Pull-Up 10 Roman Band Curl
R R_________W R_________W R_________BC R R_________W R_________BC R_________W R R_________BC R R_________W R_________W R_________BC R R_________W R_________BC R_________W R R_________BC R R_________W_________ R_________W R_________BC R R_________W R_________BC R_________W R R_________BC R R_________W R_________W R_________BC R R_________W R_________BC R_________W R R_________BC R R_________W R_________W R_________BC R R_________W R_________BC R_________W R R_________BC

a. 7 Low Pull-Up
R

a. 7 Low Pull-Up
R

a. 7 Low Pull-Up
R

a. 7 Low Pull-Up
R

a. 7 Low Pull-Up
R

11 21 Pull-Up

b. 7 High Pull-Up
R

b. 7 High Pull-Up
R

b. 7 High Pull-Up
R

b. 7 High Pull-Up
R

b. 7 High Pull-Up
R

c. 7 Full-Range Pull-Up
R

c. 7 Full-Range Pull-Up
R

c. 7 Full-Range Pull-Up
R

c. 7 Full-Range Pull-Up
R

c. 7 Full-Range Pull-Up
R

Water Break 13 Entman’s Chin-Up 14 Ball Preacher 15 Stability Ball Lawnmower 16 Renegade Roman Curl 17 Zip Kip Pull-Up 18 High-Rep Balance Curl (Switch Legs at 15 Reps) 19 Straight Arm Pullover 20 Renegade Hammer Curl (Alternating Arms) 21 Zip Kip Chin-Up 22 Close Body Curl 23 Cross Fugly Pull-Up
R R_________W R_________W R_________W R R_________W R_________W R_________W R R_________W R R R_________W R_________W R_________W R R_________W R_________W R_________W R R_________W R R R_________W R_________W R_________W R R_________W R_________W R_________W R R_________W R R R_________W R_________W R_________W R R_________W R_________W R_________W R R_________W R R R_________W R_________W R_________W R R_________W R_________W R_________W R R_________W R

Cool–Down

R = reps W = weight BC = band color

Use these recommended items with P90X2™. To order, visit Beachbody.com.

P90X® Peak Performance Protein Bars

P90X® Results and Recovery Formula®

P90X® Peak Health Formula

Shakeology®

Equipment Required • Premium Stability Ball (or Towel and Sturdy Chair) • Foam Roller* • Weights and Bands (or Bands) • Plyo Box* (or Towel and Sturdy Chair) • P90X® Chin-Up Bar (or Bands with Door Attachment) • Water and Towel • 1 Medicine Ball* • Chin-Up Max* (or Sturdy Chair) • Worksheet and Pen *Optional

Post-Workout Nutrition Get better results and recover faster! Within 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula. Need more P90X2™ worksheets? Go to P90X2Worksheets.com.
© 2011 Beachbody, LLC. All rights reserved.

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