Tony Horton's P90X strength training routine. Beachbody P90X3 Program - "Tony Horton's Super-Intense and Effective Half-Hour Workout: P90X3"

Greetings to all who stopped by!

Background

I have been doing home workouts for a long time, I especially like the complexes developed by Beachbody: they are distinguished by very good video design, pleasant trainers and, most importantly, thoughtful and varied workouts with ready-made training and nutrition plans.

I looked towards Tony Horton after performing the Core de Force complex, which greatly impressed me. I wanted the workouts to be thoughtful, aimed at both burning fat and increasing muscle strength.

Probably everyone who is even the slightest interested in home strength training has heard about his P90X. But doing the program an hour a day is an unaffordable luxury for me... But P90X3 is just what I need!!! And Tony... Emotional, charismatic. And WHAT does he look like at 55!

Pros:

The duration of the training is only 30 minutes each;

Variety - cardio, strength training, Pilates, yoga, dynamic stretching, non-trivial and interesting exercises;

Very competent structure of training, attention is paid to everything! And the exercises for the legs are worthy and really effective;

Availability of several options for program execution - as many as 4 calendars are available;

Tony is charismatic and interacts with the group, creating a supportive atmosphere, although his communication style takes some getting used to;

There is a ready-made meal plan;

Countdown time for both an individual exercise and the entire workout.

Minuses:

Intensive complex, for experienced practitioners (but this is also a plus on the other hand);

You need a horizontal bar (or some imagination on where to attach the expander when replacing the horizontal bar);

Lots of jumping jacks and plyometric exercises - you need to carefully control the execution so as not to get hurt;

Non-trivial exercises - before performing each workout for the first time, you need to familiarize yourself with it and understand what exactly you have to do and how;

Training in English, without Russian voice acting.

Workout

You will have to train every day, the complex is designed for 90 days. True, in the middle of the week we will have a yoga class, and on Sunday – dynamic stretching.

The complex is independent of its predecessors P90X and P90X2, so you can safely take on it if these programs have not been completed and you are ready for such loads. P90X3 is considered the most optimized and effective of this series.

First, however, you will have to select training calendars. And, as I wrote above, there are already 4 of them.

The first is standard, with an even distribution of strength and cardio loads throughout the week (Standard calendar).

The second is for those who want to get a slim, toned body without muscle growth, with an emphasis on cardio and training to develop flexibility (Lean calendar).

The third is for those interested in gaining muscle mass, with an emphasis on strength training (Mass calendar). However, in this case you will have to watch your diet: excess calories with an emphasis on proteins to promote muscle growth.

The fourth is a complicated calendar for real extreme sports enthusiasts (Doubles calendar).

The complex included 16 main workouts and 4 bonus ones. Equipment used: horizontal bar, set of dumbbells of different weights, expander, sometimes a chair. Along with Tony, there are three other people in the group who show various modifications of exercises, including simplified ones. The atmosphere of the training is very inviting - people communicate with each other, joke, giggle =)

Conditionally, training can be divided into several types.

Power training: Total Synergy With (dumbbells, horizontal bar), The Challenge (horizontal bar), Incinerator(dumbbells, horizontal bar), Eccentric Upper(dumbbells, horizontal bar), Eccentric Lower(dumbbells, chair), The Warrior(without inventory).

Strength cardio training: Agility X(without inventory), Triometrics(without inventory), Decelerator(horizontal bar).

Fat burning cardio workouts: CVX(dumbbell or medicine ball), MMX(without inventory), Accelerator(without inventory).

Balance, flexibility, stretching workouts: X3 Yoga(without inventory), Pilates X(without inventory), Isometrix(without inventory), Dynamix(without inventory).

Bonus workouts: Cold Start(without inventory), AbRipper(without inventory), ComplexLower(dumbbells), Complex Upper(dumbbells, horizontal bar).

Result

Tony-Tony, what miracles!!! When controlling nutrition (calorie intake is less than calorie expenditure), the results after completing 21 Day Fix Extreme, Core de Force and P90X3 really impressed me:

• -2 cm in chest volume (eh),
• -3 cm in waist circumference,
• -3.5 cm in the circumference of each hip.

Considering the constant training and the fact that I eat more or less right all the time, this is a fantastic result for me.

I'll show you what I have at the moment.

Every athlete sooner or later reaches the point when his body easily performs the usual load, and the results stand still. This means that he has reached a so-called “plateau”, or a state of stagnation, the exit from which often becomes a problem.

Fitness instructor Tony Horton once focused on solving this problem.

Tony Horton's P90X - the path to strength, definition and endurance

He began planning his workouts in such a way that his muscles did not have time to adapt to the exercises being performed. This forced the body to work at full capacity, thanks to which progress did not stop.

Tony Horton - fitness instructor

Training forces the body to work at full capacity, so progress does not stop.

This is how Tony Horton created “P90X” - a program that to this day makes it possible to transform, create clear relief and gain endurance without even visiting the gym. All you need to do is turn on the video and do the exercises that Tony Horton demonstrates. Reviews from those who have completed his course indicate the high effectiveness of these trainings.

“P90X” is a program that makes it possible to transform yourself, create a clear definition and gain endurance without even visiting the gym.

Required equipment for P90x

For classes you will need equipment, it is better to prepare it in advance:

• yoga mat
• It’s better to have dumbbells that are collapsible so you can adjust the weight depending on your training
• expander is best with adjustable tension force
• yoga blocks (although they can be replaced with something suitable in shape and height)
• horizontal bar
• push-up rack
• It would also be nice to have a heart rate monitor

P90x Difficulty Levels

In total, the course includes 12 workouts, during which various exercises are performed. Cardio, stretching, strength training, yoga - all this finds a place in classes with Tony Horton. The classes in the course calendar are arranged in such a way that after three weeks of intensive classes there is a week when it is suggested to do yoga or stretching; this time is very important for the body to have time to recover.

The order of alternating sets of exercises is determined by the athlete’s level of training. For beginners, the main block of classes is cardio, for experienced athletes - strength training, for pros - active functional training. It is recommended to start getting acquainted with the program at the initial level, and then you can increase the load. This will allow you to improve your performance over time.

So, if you are result-oriented and don’t want to waste a single minute on the way to achieving your goal, the P90X is exactly what you need! Arm yourself with a mat, dumbbells (or bottles of sand) and a resistance band. Tony will teach you how to get the most out of this equipment!

If you are result-oriented and do not want to waste a single minute on the way to achieving your goal, the P90X is exactly what you need!

P90x Workout Calendar

Before starting classes, to determine the athlete’s readiness to complete the program, Tony Horton recommends passing.

People with health problems should avoid doing P90x.

The program has three levels differing in complexity; for each level of complexity you need to use the appropriate calendar:

Lean- for beginners, it is also suitable for advanced athletes who just want to stay in shape

Classic

Classic- this is a more serious burden for those who want to work seriously

Doubles— a reinforced version for those who find the loads of the previous level easy

Tony Horton P90X video:

1 Chest_and_Back:

3 Shoulders_and_Arms:

5 Legs_and_Back:

8 Core_Synergistics:

9 Chest_Shoulders_and_Triceps:

10 Back_and_Biceps:

Tony Horton P90X reviews:

Cool coach! I was surprised to find out that he is a former stripper))

The question of how to pump up at home worries many. As a rule, they are asked by busy people who find it difficult to allocate one hour in their schedule for training in the gym, as well as people who fundamentally do not want to go to the gym. In this article we will tell you what to do for such people, and also tell you about the most effective set of workouts at home called p90x.

So is it possible to pump up at home?

You can't get that big unless you train 7 days a week! Practice!

Our answer is, of course, yes. By training at home, you can easily gain some muscle mass, lose weight, and simply get your body in a sporty shape. But if you set yourself the goal of becoming a huge “jock” whose bodies flaunt on the covers of sports publications, we hasten to disappoint you, this cannot be achieved at home.

After all, in order to build muscle mass, the muscles constantly need stress, which cannot be caused unless you constantly increase all the weights. At home, of course, not everyone has a barbell with a large number of weights or 40 kg dumbbells.

Well, if your goal is simply to get an athletic physique, then you have come to the right place. By following the p90x program and following proper nutrition or diet, you will definitely succeed.

What is p90x?

P90X is one of the best workout systems for people who want to workout at home. The creator of the system is 54-year-old American fitness instructor Tony Horton.

The system consists of 11 training videos, each of which is devoted to training for specific muscle groups. In each film, Tony, along with his assistants, shows and does exercises, your task will be to repeat everything that happens on the screen, and also write down your results in a diary.

Training program

So, the system consists of 11 workouts, here is their list: Chest and back, Shoulders and arms, Yoga, Legs and back, Kenpo, Stretching, Core muscles, Chest, shoulders and triceps, Back and biceps, Cardio training and Abs training.

We hope that you quickly watched all the videos and understood what you have to work with. Now you need to build from all this a program according to which you will train over the next three months. See tables below.

Here is a training cycle that will help you train at home. Of course, it’s worth saying a few words about nutrition. Try to consume as much protein as possible and as little carbohydrates as possible, which should be consumed in the first half of the day and a couple of hours before training.

Tags: beginners, home workouts

About the author of the program

Tony Horton was born in 1958 in the small town of Westerly, Rhode Island. Growing up, Tony always loved chocolate cakes and sweets. This is what, in his own words, prevented him from achieving an ideal body.

After graduating from college, Tony moves to Los Angeles and tries his hand at acting. In order to become more noticeable, he begins to improve his body. The employees of the studio where he got a job became interested in Tony's training methods, and he began to teach them. After Tony realized that his training methods were successful, he came up with a great idea - you can make money from this!

In addition to creating fitness programs for “stars” and celebrities, Tony Horton trains at a state-of-the-art training center in Santa Monica.

By the way, Tony is one of the most successful fitness gurus and was included in the rating.

Training strategy

The system, under the mysterious code name P90X, consists of 12 types of training (3 months). The training schedule is 6-7 days a week, each workout, depending on the type, lasts 60-90 minutes.

P90X consists of 3 complexes, among which any person can choose the most suitable one according to his goals and physical condition:

LEAN is the complex with which it is best to start getting acquainted with P90X. If you have never worked out in the gym, or you are overweight, or have a low level of fitness, it is better to start with this program. The program lasts 13 weeks. It alternates three strength training sessions and one recovery workout. This program contains more cardio exercises than strength training.

CLASSIC is a complex based mainly on strength exercises. Suitable for those who are prepared. If you have 1.5 hours a day, if you eat well and sleep a lot, feel free to start! The program differs from LEAN in that it alternates 3 strength weeks and a 4th recovery week. The program also lasts 13 weeks.

DOUBLES is tough. Let's just say - from the 5th week you will do cardio in the morning, and this is in addition to the main workout in the evening. If you haven't completed CLASSIC, don't start DOUBLES, it's really hard.

Inventory

To train using the P90X system, you will need the following equipment:

• Yoga mat,
• horizontal bar,
• dumbbells,
• push-up supports,
• expander with different rubber hardness,
• heart rate monitor,
• yoga blocks,
• caliper (device for measuring body fat percentage).

As you can see, there is a lot of equipment, but almost all of it is quite affordable and can be found in any sports supermarket such as Decathlon or Sportmaster.

Each program consists of a nutrition plan, a DVD with videos of all the workouts for people of different fitness levels, a training calendar and a fitness test to determine which program is right for you.

The P90X program is officially sold on the website beachbody.com. However, you can easily find it in other sources on the Internet.

Training program

First we will show the entire training plan, and then in the comments below we will show you in detail about each still mysterious English term below.

The LEAN program for beginners looks like this:

Phase 1

Week 1-3

Day 1 - CORE SYNERGISTICS

Day 2 - CARDIO X

Day 4 - YOGA X

Day 6 - KENPO X

Day 7 - Rest or X STRETCH

Week 4

Day 1 - YOGA X

Day 2 - CORE SYNERGISTICS

Day 3 - KENPO X

Day 4 - X STRETCH

Day 5 - CARDIO X

Day 6 - YOGA X

Day 7 - Rest or X STRETCH

Phase 2

Week 5-7

Day 1 - CORE SYNERGISTICS

Day 2 - CARDIO X

Day 3 - CHEST, SHOULDERS AND TRICEPS, AB RIPPER X

Day 4 - YOGA X

Day 5 - LEGS AND BACK, AB RIPPER X

Day 6 - KENPO X

Day 7 - Rest or X STRETCH

Week 8

Day 1 - YOGA X

Day 2 - CORE SYNERGISTICS

Day 3 - KENPO X

Day 4 - X STRETCH

Day 5 - CARDIO X

Day 6 - YOGA X

Day 7 - Rest or X STRETCH

Phase 3

Week 9 and 11

Day 1 - CHEST AND BACK, AB RIPPER X

Day 2 - CARDIO X

Day 3 - SHOULDERS AND ARMS, AB RIPPER X

Day 4 - YOGA X

Day 5 - CORE SYNERGISTICS

Day 6 - KENPO X

Day 7 - Rest or X STRETCH

Week 10 and 12

Day 1 - CHEST, SHOULDERS AND TRICEPS, AB RIPPER X

Day 2 - CARDIO X

Day 3 - BACK AND BICEPS, AB RIPEER X

Day 4 - YOGA X

Day 5 - CORE SYNERGISTICS

Day 6 - KENPO X

Day 7 - Rest or X STRETCH

Week 13

Day 1 - YOGA X

Day 2 - CORE SYNERGISTICS

Day 3 - KENPO X

Day 4 - X STRETCH

Day 5 - CARDIO X

Day 6 - YOGA X

Day 7 - Rest or X STRETCH.

Comments on the program

In order for you to understand what these English words mean in the program, we will translate them and even write what they are.

• CHEST & BACK (CHEST&BACK)

A set of exercises for the upper part. Includes various types of push-ups and pull-ups.

Equipment: horizontal bar or expander, possibly push-up racks, chair, for beginners - a pad under the knees.

• JUMPING TRAINING (PLYOMETRICS)

Cardio training. Consists of various jumps.

Equipment: chair, sneakers.

• ARM AND SHOULDERS (SHOULDERS&ARMS)

The workout consists of a combination of presses, crunches, arm raises with weights.

Equipment: horizontal bar or expander, collapsible dumbbells, for women - weighing from 3.5 to 10 kg, for men - from 5 to X kg.

• YOGA X

The workout consists of strength, balance, flexibility and stretching exercises.

Equipment: yoga mat, yoga block.

• LEGS AND BACK (LEGS&BACK)

The basis of the workout is squats and lunges with legs and pull-ups.

Equipment: horizontal bar, chair, free wall.

• KENPO X

Consists of several types of punches and kicks, blocks, jumps in various combinations.

Equipment: bandana (sweat fills your eyes during training), preferably a heart rate monitor.

• X STRETCH

A variety of exercises for stretching the muscles and ligaments of the whole body, which are included in this training, are borrowed from karate and hatha yoga.

Equipment: yoga mat and block brick.

• FUNCTIONAL TRAINING OF THE CORE MUSCLES (CORE SYNERGISTICS)

The main load falls on the lumbar region, back muscles, abs and chest.

Equipment: yoga mat, push-up stands, bandana, dumbbells.

• CHEST, SHOULDERS & TRICEPS

A half-hour strength complex of push-ups, pull-ups and other strength elements.

Equipment: dumbbells, push-up racks, horizontal bar.

• BACK AND BICEPS (BACK&BICEPS)

Strength training with dumbbells and pull-ups.

Equipment: dumbbells or expander, horizontal bar.

• CARDIO X

Low intensity cardio workout.

• ABDOMINAL PRESS TRAINING (AB RIPPER X)

A 15-minute intense workout that goes along with each strength class.

Equipment: yoga mat.

All types of exercises, options for their implementation and recommended load can be found on the DVD or video file from this disc.

The basis of the workout P90X consist of frequent classes 60-90 minutes. The program lasts several months and consists of various types of courses. According to the creators of the system, this workout is suitable for everyone: both those who want to lose excess weight and those who want to build muscle mass.

The secret and peculiarity of the training, according to the creators, is a large number of different approaches to training, which replace each other over time. Thus, the body does not get used to the stress and is forced to constantly respond to new challenges. Total training duration 90 days.

Despite the fact that P90X has quite a large number of fans around the world, not a single serious study has yet been published that would confirm the effectiveness of this system. But finally the situation changed. Such a study was recently carried out in America, in University of Wisconsin, La Crosse headed by John Porcari(John Porcari).

During the study, subjects who were pre-selected and checked for health reasons were trained according to this system for 7 weeks. Before the start of the study, the subjects trained according to their usual regimen, as a result, the results that people received during their usual training were compared with the results that were obtained thanks to P90X, this is what happened:

• Men increased their calorie burn from 441 to 699 calories in one workout;
• Women increased their calorie burn levels from 302 to 544 calories in one workout;
• The man's pulse rate (the rate at which his heart beats) increased from 67 to 83%(HRmax);
• Women's pulse rate (heart rate) increased from 65 to 88%(HRmax);

What does this data tell us? Based on these results, the researchers concluded that the P90X training system is one of the most effective for those seeking to lose excess weight. In other words, if you regularly train according to this system and follow a diet, then you will definitely get results.

Of course, as we noted above, there is nothing supernatural in this training, except for frequent training and frequent changes of exercises. You yourself can include these key points in your regular workout. It's no secret that if you train for a long time according to the same training plan, then eventually the muscles quickly adapt to the load and the result will disappear. The basis of P90X is that changing types of exercise happens so quickly that the body simply does not have time to even think about adapting. This is a big plus of this system, but it is not a secret for those people who have been training in the gym for several days.

In addition, frequent changes of exercises and the order of their execution not only avoid muscle adaptation, but also prevent you from getting bored during training. If you suddenly think that you are no longer enthusiastic about your activities, then maybe it’s time for you to change something in them?

If among our participants there are those who train or have trained using P90X, then we would be happy to read your thoughts about this system - leave your feedback in the comments.