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#REDIRECT [[The Beachbody Company#P90X]] |
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{{refimprove|date=December 2010}} |
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{{ infobox Product |
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| title = Power 90 Extreme (P90X) |
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| image =<!-- Deleted image removed: [[Image:P90xmaterials.jpg|200px]] --> |
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| caption = P90X Materials |
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| inventor = [[Tony Horton (exercise instructor)|Tony Horton]] |
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| launch year = 2003 |
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| company = |
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| available = Yes |
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| current supplier = [[Beachbody]] |
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| last production = |
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| notes = |
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}} |
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{{R from merge}} |
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'''P90X''', or '''Power 90 Extreme''' is a home exercise system developed by [[Tony Horton (exercise instructor)|Tony Horton]] in conjunction with [[Beachbody Inc.|Beachbody]] CEO Carl Daikeler, Beachbody Fitness Advisor Steve Edwards, nutritionist Carrie Wyatt, Creative Director Ned Farr, and workout video director [[Mason Bendewald]] of MEGA MACE productions. It claims to significantly improve physical fitness in 90 days through a rigorous segmented training program combined with a [[nutrition]] and [[dietary supplement]] plan. |
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{{R to section}} |
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[[Category:Exercise organizations]] |
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P90X's advertising emphasizes "muscle confusion", a method of [[cross-training]] and [[Sports periodization|periodization]] achieved through switching the order of exercises and incorporating new and varied movements.<ref name="post">{{cite web |
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[[Category:Exercise-related trademarks]] |
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|url= |
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[[Category:Physical exercise]] |
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http://www.washingtonpost.com/wp-dyn/content/discussion/2008/12/05/DI2008120502362_pf.html |
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[[Category:Strength training]] |
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|title=Ask the Misfits |
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|first= Hallett |
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|last= Vicky |
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|authorlink= |
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|publisher= [[Washington Post]] |
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|date= 9 December 2008 |
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|accessdate=10 August 2009 |
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}}</ref> Muscle confusion supposedly prevents the body from adapting to exercises over time, resulting in continual improvement without plateaus.<ref name="ExecDigital">{{cite web |
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|url= |
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http://www.execdigital.co.uk/The-Ultimate-Business-Traveller-Workout_36428.aspx |
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|title=The Ultimate Business Traveller Workout |
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|first= Dean |
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|last= Tsouvalas |
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|authorlink= |
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|publisher= ExecDigital |
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|date= 26 October 2009 |
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|accessdate=12 January 2010 |
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}}</ref> |
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==History== |
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{{Update after|2010|12|31}}<ref name="newsletter">{{cite web |
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|url= |
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http://www.beachbody.com/product/newsletters/313.do |
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|title= Test Your Tony Horton IQ |
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|first= Joe |
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|last= Wilkes |
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|authorlink= |
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|publisher= Beachbody Newsletter |
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|date= July 2008 |
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|accessdate=12 January 2010 |
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}}</ref> |
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Exercise instructor [[Tony Horton (exercise instructor)|Tony Horton]] had pursued a career in personal training, and had developed a series of home fitness training programs. In 1998, Horton and fitness trainer [[Debbie Siebers]] created a series of workouts called "Great Body Guaranteed". Horton's next fitness program was the "Power90 In-Home Boot Camp", which combined [[aerobic exercise|cardiovascular]] with [[strength training]] |
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<ref>{{Cite web |
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| title = About Beachbody Products - Fitness, Nutrition, Diet, Weight Loss Official Web site |
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| accessdate = 2010-08-05 |
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| url = http://www.beachbody.com/product/about_us/products.do}} |
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</ref>. |
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To date, Horton has created six different programs associated with the Power 90 name: Power 90, Power 90 Master Series, P90X, P90X+, P90X One-on-One, and P90X:MC2 |
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<ref> |
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{{cite web |
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|title = P90X:MC2 Workout - The next P90X - Beachbody.com|url=http://www.beachbody.com/product/fitness_programs/p90x-mc2-workout-the-next-p90x.do |
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|accessdate=9 February 2011}} |
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</ref> |
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(released in 2011). P90X debuted in 2004 to provide a more rigorous regimen for people already experienced with Beachbody's fitness programs.{{Fact|date=January 2011}} |
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In 2002 Beachbody CEO Carl Daikeler, noticing a gap in products available for people who already had some level of fitness, tasked Tony Horton to create an extreme fitness program so that users "could take it to the next level." He also hired Ned Farr to film its creation so users could "look behind the curtain" and see the process themselves. For the next two years, Tony consulted various fitness experts and experimented with a wide variety of disciplines to find the most effective moves for what became 12 different workouts based on a training concept called periodization, or "muscle confusion," and several 90-day test groups were also conducted to further refine the fitness system. The video diary documentary Ned Farr put together of this process originally appeared every month on Beachbody's website and can now be found on YouTube. |
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The completed program was released in 2004 and an infomercial was made using this documentary footage. Ned Farr continues to use a documentary approach to the infomercials, using raw home footage supplied by P90X graduates. "P90X: The Proof" infomercial won a Telly award in 2009 and "P90X: The Answer" infomercial won a Moxie award in 2010. |
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P90X is Beachbody's best-selling product after years of positive [[word of mouth]] and heavy [[infomercial|infomercial advertisements]].<ref name="Chicago Now"> |
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{{cite web |
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|url=http://www.chicagonow.com/blogs/redeye/2010/01/feelin-the-burn.html |
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|title= Feel the burn: get ripped in 2010 |
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|first= Stephanie |
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|last= Lulay |
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|authorlink= |
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|publisher= ''Chicago Now'' |
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|date= 5 January 2010 |
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|accessdate=12 January 2010}} |
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</ref> |
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Despite sales growth slowing to approximately 30%, P90X represented half of Beachbody's $430 million revenue in 2010. |
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<ref name="Bloomberg"> |
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{{cite web |
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|url=http://www.bloomberg.com/news/2010-11-18/beachbody-thinking-beyond-the-infomercial.html |
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|title=Beachbody: Thinking Beyond the Infomercial |
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|first= Esme |
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|last= Deprez |
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|authorlink= |
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|publisher= Bloomberg |
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|date= 18 November 2010 |
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|accessdate=3 December 2010}} |
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</ref> |
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As of November 2010, 3 million copies of P90X have been sold for an estimated $420 million.<ref name="Bloomberg"></ref> |
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==Program overview== |
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P90X is a 90-day program that combines a variety of exercise techniques including [[strength training]], [[cardio]], [[yoga]], [[plyometrics]], and [[stretching]]<ref name="cnn plyo">{{cite web |
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|url=http://edition.cnn.com/2004/HEALTH/04/30/plyometrics/index.html |
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|title=Get the jump on fitness |
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|first= Kat |
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|last= Carney |
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|authorlink= |
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|publisher= [[CNN]] |
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|date= 30 April 2004 |
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|accessdate=10 August 2009 |
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}}</ref>. |
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The program consists of a nutrition guide, fitness plan, calendar and series of [[DVD]] videos featuring Horton as instructor assisted by several male and female [[Fitness_model_(person)#Fitness_models|fitness models]] who demonstrate a variety of techniques. For workouts that require [[weights]], for example, one of the models demonstrates the exercise using elastic resistance bands. The models also demonstrate some moves at lower and/or higher levels of intensity<ref>{{Cite video |
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| people = Farr, Ned (Infomercial Director); Horton, Tony (Instructor) |
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| title = PX90 Extreme Home Fitness Workout Series |
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| medium = DVD (x12) |
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| publisher = Product Partners, LLC |
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| location = USA |
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| date = 2003}}</ref>. |
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P90X provides a fitness test to determine if the program is suitable for an individual.<ref> |
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http://www.beachbody.com/text/products/programs/p90x/p90xFitTest.pdf |
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</ref> |
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===Exercises overview=== |
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The P90X program cycle goes 13 weeks, exercising six days per week. The program has three "rotations" or emphases, called "classic", "lean" and "doubles," that the individual selects according to their personal goals. There are a total of 12 DVD workouts included with the program; each targets different skills and [[muscles]]. Most of the workouts are less than an hour in duration, although the abdominal workout ("Ab Ripper X") is performed three times per week, after six of the rotating workouts, which adds approximately 15 minutes of exercise to the times in the table below. |
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[[Image:p90xgym.jpg|thumb|300px|right|Standard home gym equipment recommended for use with P90X: ''Yoga blocks, yoga mat, dumbbells, pull-up/push-up bar, push-up handles, gloves, and chair'']] |
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{|style="float:center; font-size: smaller" class="wikitable" |
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|- style="text-align:center; color:#000000;background-color:#D2691E;padding:0.3em" |
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! Exercise |
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! Week |
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! Muscles Worked |
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! Type |
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! Ab Ripper X |
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! Length |
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! Equipment |
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|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em" |
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| Chest and Back |
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| 1-3, 9, 11 |
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| Pectorals, Back, Biceps, Triceps |
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| Strength Training |
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| Yes |
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| 52:50 |
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| Weights or Bands, Push-up bars, Pull-up bar or bands, Chair, Fitness guide and pen, Water and Towel |
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|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em" |
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| [[Plyometrics]] |
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| 1-3, 5-7, 9-12 |
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| Legs, Full Body |
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| Cardio |
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| No |
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| 58:36 |
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| Heart rate monitor, Mat, Stool or Chair, Water and towel |
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|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em" |
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| Shoulders and Arms |
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| 1-3, 9, 11 |
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| Biceps, Triceps, Shoulders |
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| Strength Training |
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| Yes |
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| 59:53 |
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| Weights or bands, Wall, Chair, Fitness guide and pen, water and towel |
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|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em" |
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| [[Yoga]] X |
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| 1-13 |
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| Full Body |
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| Stretch |
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| No |
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| 92:24 |
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| Mat, Yoga blocks, Water and towel |
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|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em" |
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| Legs and Back |
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| 1-3, 5-7, 9-12 |
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| Quads, Hamstring, Calves, Back |
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| Strength Training |
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| Yes |
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| 58:56 |
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| Weights or bands, Wall, Pull-up bar or bands, Chair, Fitness guide and pen, Water and towel |
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|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em" |
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| [[Kenpō]] X |
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| 1-13 |
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| Full Body |
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| Cardio |
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| No |
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| 58:46 |
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| Heart rate monitor, Water and towel |
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|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em" |
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| X [[Stretch]] |
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| 1-13 |
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| Full Body |
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| Stretch |
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| No |
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| 57:32 |
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| Mat, Yoga blocks, Water and towel |
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|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em" |
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| Core Synergistics |
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| 4, 8, 13 |
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| Full Body |
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| Strength Training |
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| No |
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| 57:27 |
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| Mat, Weights or bands, Plastic plate, cardboard or towel, Water and towel |
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|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em" |
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| Chest, Shoulders And Triceps |
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| 5-7, 10, 12 |
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| Pectorals, Shoulders, Triceps |
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| Strength Training |
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| Yes |
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| 55:44 |
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| Weights or Bands, Push-up bars, Plastic plate, cardboard or towel, Chair, Fitness guide and pen, Water and towel |
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|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em" |
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| Back and Biceps |
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| 5-7, 10, 12 |
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| Back, Biceps |
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| Strength Training |
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| Yes |
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| 51:36 |
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| Weights or bands, Wall, Pull-up bar or bands, Chair, Fitness guide and pen, Water and towel |
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|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em" |
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| [[Cardio]] X |
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| doubles |
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| Full Body |
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| Cardio Workout |
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| No |
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| 43:18 |
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| Stool or Chair, Mat, Yoga blocks, Heart rate monitor, Water and towel |
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|- style="text-align:center; color:#000000;background-color:#FFFFFF;padding:0.3em" |
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| Ab Ripper X |
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| weekly |
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| Abdominals, Core |
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| Strength Training |
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| N/A |
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| 16:07 |
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|Mat, Water and towel |
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|} |
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=== P90X Classic Workout Plan === |
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==== Phase 1 ==== |
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===== Week 1 - 3 ===== |
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# Chest & Back, Ab Ripper X |
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# Plyometrics |
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# Shoulders & Arms, Ab Ripper X |
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# Yoga X |
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# Legs & Back, Ab Ripper X |
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# Kenpo X |
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# Rest or X Stretch |
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===== Week 4 ===== |
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# Yoga X |
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# Core Synergistics |
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# Kenpo X |
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# X Stretch |
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# Core Synergistics |
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# Yoga X |
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# Rest or X Stretch |
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==== Phase 2 ==== |
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===== Week 5 - 7 ===== |
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# Chest, Shoulders & Triceps, Ab Ripper X |
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# Plyometrics |
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# Back & Biceps, Ab Ripper X |
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# Yoga X |
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# Legs & Back, Ab Ripper X |
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# Kenpo X |
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# Rest or X Stretch |
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===== Week 8 ===== |
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# Yoga X |
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# Core Synergistics |
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# Kenpo X |
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# X Stretch |
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# Core Synergistics |
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# Yoga X |
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# Rest or X Stretch |
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==== Phase 3 ==== |
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===== Week 9 and 11 ===== |
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# Chest & Back, Ab Ripper X |
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# Plyometrics |
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# Shoulders & Arms, Ab Ripper X |
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# Yoga X |
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# Legs & Back, Ab Ripper X |
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# Kenpo X |
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# Rest or X Stretch |
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===== Weeks 10 and 12 ===== |
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# Chest, Shoulders & Triceps, Ab Ripper X |
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# Plyometrics |
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# Back & Biceps, Ab Ripper X |
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# Yoga X |
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# Legs & Back, Ab Ripper X |
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# Kenpo X |
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# Rest or X Stretch |
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===== Week 13 ===== |
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# Yoga X |
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# Core Synergistics |
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# Kenpo X |
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# X Stretch |
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# Core Synergistics |
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# Yoga X |
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# Rest or X Stretch |
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===Nutrition=== |
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The nutrition plan is composed of three phases. The first 30 days emphasizes higher [[protein]] and lower [[carbohydrates]] to teach the user the relationship between carbohydrates and energy. Participants then move to the second phase, which increases the percentages of carbohydrates. The third phase is a higher carbohydrate "athlete's" diet. Users progress through the phases of the diet that coincide with each program change. Each program lasts thirty days. By the end of the third program the user will be in the third phase, or "athlete's" phase of the diet. |
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==References== |
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{{Reflist}} |
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<!--- Categories ---> |
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{{DEFAULTSORT:P90x}} |
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[[Category:Resistance training]] |
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[[Category:Exercise]] |
Latest revision as of 14:13, 7 February 2021
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