One of the more intense exercise routines in P90X is "Ab Ripper X." The "Ab Ripper X" routine focuses mainly on the abdominal muscles and is a 20-minute workout that supplements other exercises throughout the week. "Ab Ripper X" is one of the few routines on P90X that doesn't require equipment. Although it is the shortest routine, "Ab Ripper X" is also one of the most difficult.
Purpse of "Ab Ripper X"
The purpose of "Ab Ripper X" is more than simply to obtain "ripped" abdominal muscles. The main purpose of the routine is to strengthen your body's core. The reason the exercise routine is repeated so often is because the abdominal muscles recover faster than any other muscle in the body. Because of that, they can be worked out and built up more often than other muscle groups. "Ab Ripper X" focuses more on the quality of the exercise as opposed to the quantity. Although there are many crunches performed throughout the routine, the focus is on performing them correctly rather than simply going through the motions.
When to Perform "Ab Ripper X"
Along with "Yoga X," "Ab Ripper X" is the only routine that is repeated multiple times throughout the week. "Ab Ripper X" is performed on the third, fifth and sixth days of each week, with the exception of the recovery weeks which are the fourth, eighth and thirteenth weeks. The routine should be performed immediately after the main routine of that specific day. For example, on the third day of week one, "Ab Ripper X" should be performed right after the "Shoulders & Arms" routine.
"Ab Ripper X" Exercises
Each of the eleven exercises in "Ab Ripper X" need to be performed 20 to 25 times. The exercises are In & Outs, Seated Bicycles, Seated Crunchy Frogs, Crossed Leg/Wide Leg Situps, Fifer Scissors, Hip Rock'N Raises, Pulse Ups, Roll-Ups, Oblique V-Ups, Leg Climbs and Mason Twists.
Skipping "Ab Ripper X"
Many people find "Ab Ripper X" too difficult to complete when they first start. Although you can skip the routine and instead perform abdominal exercises that you are more comfortable with, you will not achieve the same results. If you find that the exercises are too challenging, take longer breaks between the exercises or simply try to do as many reps as you can instead of aiming for 20 to 25. The important thing is that you push your body to its limit in order to achieve the most out of the P90X program.
References
- "P90X Extreme Home Fitness: Fitness Guide"; Beachbody; 2009
- "P90X Workout Sheet"; Beachbody; 2009
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