P90X is a 12-week-long at-home workout program designed by personal trainer Tony Horton. The P90X program comes with a variety of workout videos, as well as a training manual that describes each workout and exercise. Among the variety of workout videos is the legs and back workout, which the P90X program schedules one day a week on most weeks. The workout requires access to a pullup bar, as well as a chair, if needed for assistance, and free weights.
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Legs and Back Workout
The legs and back workout session, which lasts about 60 minutes, is structured so that you complete two sets of different leg exercises and one set of a back exercise, and then return to another two sets of different leg exercises. There isn't an assigned number of repetitions to complete for each set. Rather, each set consists of completing as many repetitions as you can in the allotted amount of time given in the video, which is one minute. The workout includes 19 exercises, however, each of the back exercises are repeated during the second half of the workout.
The workout includes 23 sets of exercises, completed in this order: balanced lunges, calf raise squats, reverse grip chinups, super skaters, wall squat, wide front pullups, step back lunges, alternating side lunges, close grip overhead pullups, single leg wall squat, dead lift squats, switch grip pullups, three-way lunge, sneaky lunge, reverse grip chinups, chair salutations, toe row iso lunge, wide front pullups, groucho walk, calf raises, close grip overhead pullups, 80-20 Seibers speed squat and switch grip pullups. Each exercise is completed for one minute. The P90X program requires you to move from one set directly into the next set.
The P90X program is structured so that every time you’re scheduled to complete the legs and back workout, you follow that workout by immediately moving into ab ripper workout, a 16-minute session that targets your abdominals and obliques. Both the ab ripper and legs and back workout feature a period of stretching at the end of training. For those with time restrictions, consider skipping the stretching after the legs and back workout and move directly into the ab ripper workout to avoid stretching two times.
The P90X training program features 11 workout videos, referred to as x stretch, cardio x, back and biceps, chest, shoulders and triceps, core synergists, kenpo x, yoga x, shoulders and arms, plyometrics, chest and back and legs and back. Each workout session is completed during some of the weeks. However, because the legs and back workout develops the largest muscle groups, it's one of the most common training sessions and is included every Friday, except in weeks four and eight, which are considered rest weeks.