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A List of P90X Workouts

author image Matthew Potak
Matthew Potak has been writing sports and fitness articles since 2006. His work has been published in "St. Augustine Record," "Elite FTS" and "Aggresive Strength." Potak is currently attending Florida State College and pursuing a Bachelor of Arts in business management.
A List of P90X Workouts
Various exercises are performed in P90X. Photo Credit: Comstock/Stockbyte/Getty Images

P90X is a fitness program that contains 12 workouts geared to help your body lose fat, gain lean muscle, increase stamina and live a healthy lifestyle. The workouts are broken up into weight training, cardiovascular training, endurance training, flexibility training and martial arts training. P90X is sold on DVD and requires a set of dumbbells and a pullup bar.

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Chest and Back

The Chest and Back routine is a part of the P90X workout series. In this exercise you are performing six different pushup variations for the chest and six different back exercises. The chest exercises consist of pushups, dive bomber pushups, wide grip pushups, military pushups and diamond pushups. The back workout consists of pullup and rowing variations. The workouts are done for two sets of as many reps as possible during a one minute span.

Plyometrics and Cardio X

Plyometrics is a P90X workout that uses a combination of upper- and lower-body movements, including explosive jumps, that help improve cardiovascular health, burn fat and improve athletic performance. The routine consists of five stations of four exercises in each station. Each exercise is performed for 30 seconds to one minute. The next exercise is performed immediately after the previous, with a 30-second break after four exercises. The exercises performed during Plyometrics are jumping jacks, squat jumps, running squat jumps, circle runs and knee tucks.

Cardio X is a low-impact cardio workout that uses a combination of plyometrics, yoga and martial arts movements to burn body fat and increase endurance. Various exercises such as squat jumps and jump kicks are performed.

Shoulders and Arms

The Shoulders and Arms P90X workout is geared toward increasing size and strength in the deltoids, triceps and biceps. Four exercises are performed for each body part, for a total of 12 exercises. Two sets are used for each exercise and performed for as many reps as possible in a one-minute time frame. The exercises are a combination of overhead presses, curls, raises and extensions.

Yoga X

Yoga X is a combination of yoga poses that helps increase strength, balance, flexibility and coordination throughout the body. This workout routine lasts up to 90 minutes and uses various poses that work the upper body, core and lower body. The exercises are a combination of yoga posses such as downward facing dog, upward facing dog and planches.

Legs and Back

The P90X Legs and Back workout trains the upper back, lower back, quads, calves and hamstrings. Twenty-two total exercises are performed; 11 exercises work the back and the other 11 work the legs. Various forms of pullups, rows, squats and calf raises are performed to increase strength and muscle throughout the back and legs. Exercises performed in this workout are pullups, rows, lunges and squat variations.

Kenpo X

Kenpo X is a P90X workout that uses martial arts training to help the body lose fat and increase cardiovascular endurance. The workout lasts nearly one hour and focuses on various forms of punching and kicking. During this workout you will constantly transition from one exercise to the next without resting.

X Stretch

X Stretch focuses on increasing flexibility throughout the body, and preventing injuries to muscle groups. This workout has a stretching exercise for each muscle group. Each muscle group is stretched between 30 and 60 seconds. Stretches include focus on the hamstrings, pectorals, deltoids, core, quads and back.

Core Synergistics and Ab Ripper X

Core Synergistics uses pilate and yoga movements to increase strength and endurance in the lower back, obliques and abdominals. The movements are held between 30 and 60 seconds each and are performed while lying on the ground and in various planche positions.

Ab Ripper X is a routine that uses a hand-held ab wheel to help increase core strength and burn fat.

Chest Shoulders and Triceps

Chest, Shoulders and Triceps is a P90X workout program that strives to increase size and strength in the upper body. A total of 24 exercises are performed in this workout. There are eight exercises for the chest, eight for the shoulders and eight for the triceps. Only one set of each exercise is performed for as many reps as possible within one minute. The exercises are a combination of pushups, overhead presses, raises and extensions.

Back and Biceps

This workout routine is geared toward increasing size and strength is the biceps and back, and 24 total exercises are used. Twelve exercises are used for both the bicep and back muscles. Only one set of each exercise is performed, for as many reps as possible within one minute. The exercises are a combination of pullups, curls and rowing.

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