P90X or Power 90 Extreme is a home exercise system developed by Tony Horton in conjunction with Beachbody.[1] It is a type of interval training.
Overview
The P90X system is a 90-day workout routine that utilizes a technique called "muscle confusion" which requires changing exercises over the days and weeks such that the body has difficulty adapting and prevents exercise plateauing. The system includes strength training, cardio, and stretching. Notably, in addition to pull-up and push-up emphasizing workouts, the system also stresses overall body fitness by including plyometrics (jump training), yoga, and kenpo.
Exercise Details
The "classic" version of the program requires 13 weeks of 6-day workouts with an optional stretch on Sunday. On most of the weeks, Days 1, 3, and 5 of the workout are strength-training for various parts of the body like biceps, triceps, shoulders, back, and legs. On these days, a 15-minute Abs session is included after the regular workouts. Days 2, 4, and 6 are for the cardio-related exercises: plyometrics, yoga, and kenpo, respectively.
The program begins with 4 weeks of the same six days of exercises repeated every week. Weeks 6 through 8 are similar to weeks 1-4 except that some of the strength training routines are different. Weeks 10-13 then revert back to the same exercises from weeks 1-4. In between these 3 blocks, weeks 5 and 9 are designated "rest" weeks which don't include strength training but instead consist entirely of the cardio-related exercises with core synergistics and stretching added in as well.
The workout can also be modified into the "lean" or "doubles" versions.
Other Details
The workout routine is available on 13 DVDs. Since the system is done at home, the user must buy several pieces of equipment including a set of dumbbells (or resistance bands) and a pull-up bar for the strength-training exercises and a yoga mat for the abs and yoga portions. Also recommended are push-up handles (which increase the range of push-ups and put less stress on the wrists) and a heart rate monitor for the cardio workouts.
The workouts are about an hour to an hour-and-a-half in length and star Tony Horton with 3 or 4 fellow exercisers as back-up. For workouts that require weights, one of the back-up exercisers will generally demonstrate the exercise using the alternative resistance bands. The back-up exercisers will also sometimes perform different versions of the exercise at varying levels of intensity. With the exception of the Ab Ripper X routine, each workout generally begins with about 5 minutes of stretching (static and ballistic) or warm-up and ends with a cool down portion of about the same length as well.