The P90X Fitness program consists of 12 routines: five weight-training routines, a yoga routine, a core routine, an ab routine, a stretch routine, a plyometrics routine and two cardio routines. The weight-training routines require dumbbells, resistance bands or some other form of resistance weight. If you own barbells instead of dumbbells, you can still do the most of exercises in P90X. The main exercises you cannot complete are the back exercises and hammer curls.
Curls
Step 1
Grip the barbell with both hands and keep it at waist level. This is the beginning position.
Step 2
Lift the barbell from the initial position up to your shoulders, focusing on using your biceps to lift the weight instead of your back. Lift in a slow, controlled motion.
Step 3
Lower the barbell from your shoulder to your waist in a controlled motion. Do not drop the barbell. This does not work for hammer curls because your palms need to be facing toward you when performing a hammer curl.
Shoulder Presses
Step 1
Grip the barbell with both hands and begin with the barbell at shoulder level.
Step 2
Lift the barbell overhead. Completely extend your arms, but do not lock your elbows.
Step 3
Lower the barbell to your shoulders. Remember, these exercises should all be done in a slow, controlled motion.
Extensions
Step 1
Grab the barbell with both hands from the center of the bar.
Step 2
Place the barbell behind your head with your hands resting on the back of your head.
Step 3
Extend your arms upward, lifting the weight in a slow motion. Lower the barbell in a slow motion as well.
Squats
Step 1
Grip the bar with both hands, but do not lift it yet. You need to be in a squatting position with your knees shoulder-width apart.
Step 2
Lift the barbell to your knees. Squat down, without letting the barbell touch the floor.
Step 3
Lift yourself up while still holding the barbell. Do not lock your knees and do not use your back to lift the barbell. Focus on using your legs to lift and lower the weight.
Tips and Warnings
- Back exercises involving dumbbells and hammer curls are the only exercises that can not be completed with dumbbells because of the positioning of the hands required for the exercises.
Things You'll Need
- Barbells
References
- "P90X Extreme Home Fitness: Fitness Guide"; BeachBody; 2009
- "P90X Workout Sheet"; BeachBody; 2009
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