So for june we will be working on a preperatory regimen before starting p90x.
Since p90x relies on muscle confusion and has a specific order of exercises to follow, we will leave those for now and work on some at home calisthenics and cardio to prepare. We will also be working on nourishing our bodies properly.
I will focus on low-impact for longer periods of time, Matt will focus on reaching muscle failure.
Routine 1 - The Navy Seal Warm-up
Start in a Crouch, weights on floor (but in your hands).
Stand
Bicep curl
Military Press
Tricep Extension
Squat
(Bring weights to sides to prepare for Squat)
I will be doing this 15-20 times with a set of 5 lb weights. Matt, aim for 8-10 reps with as much weight as you can handle.
Routine 2 - Floor Work
(This is best done on a workout or yoga mat, some you can do with a stability ball if you have one.)
Bicycle Crunches (20)
Bridge pose (hold for 5 seconds and release, do this 20 times)
Boat/half boat Pose (start with 10 seconds)
Cat-Cow
plank pose (start with 15 seconds)
pushups
Routine 3 - Take a Hike (Add ankle weights to any of these if you like)
Walking lunges
Jumping Jacks
jump squats
side jumps
leg circle
Standing Cross Kick
- Stand holding the back of a chair. Press your shoulder blades back and down.
- Come up onto the ball of your left foot, and lift your right leg.
- Keeping your abs pulled in, bring your right leg across your body, in front of your left.
- Now, swing it back out to the right, keeping your toes flexed and your toes turned out. Use momentum to swing through your leg as you fire through your left glutes.
So:
Monday, Thursday - Routine 1
Tuesday, Friday - Routine 2
Wednesday, Saturday - Routine 3
Below are some basic calisthenics if you want to add more exercises to the regimen.
List of Basic Calisthenics:
- Squats
- Pull-ups and push-ups
- Abdominal exercises
- Sit-ups
- Trunk curls
- Pelvic tilts (hip raisers)
- Leg kicks
- V-ups
- Knee bends
- Instep touches
- Tuck-jump, side jumps, jumping jacks
- Walking lunges
- Shadow boxing
