How effective can a home workout be?
This question haunts many novice athletes. Of course, there are a lot of advantages in visiting fitness gyms: there is always a coach or a more experienced athlete nearby who will back up, instruct, monitor, etc., the motivational factor works much better there (“I can do no worse!”), in the gym Lots of space, all kinds of exercise equipment and sports equipment. Why then are more and more young people preferring home workouts? There are many reasons. This means saving money (the cost of a gym membership plus travel there and back), time (especially if in some cities the fitness room is located at the other end of the city), and often simply a reluctance to exercise in the company of strangers. But the most important reason is that a well-structured training program can provide results no worse than in the gym. And you can always replace sports equipment with improvised means.
Our answer: you can train effectively at home, the main thing is to build a training program correctly. And p90x can help you with this.
What can you achieve with the p90x program?
Program author Tony Horton
With minimal equipment and your maximum effort during each workout, you can achieve noticeable results in losing weight and building muscle mass. Don't believe me? Look at p90x author Tony Horton and his charges - their pumped up and toned shapes should leave no doubt.
The only thing we will disappoint you with regarding home training is the inability to turn into a hefty muscleman from an advertisement for some exercise machine or sports nutrition. To do this, you need to turn sports into a matter of life, as they say, “live in the gym,” regularly increase weights and take a set of supplements.
But it’s quite possible to give your body a sporty look, remove excess fat, tighten up and gain muscle mass by working out at home using the p90x program. You are required to eat right and not neglect your training schedule. Do you agree? Then let's get started.
About the p90x training program
P90X (Power 90 Extreme) is a 90-day, at-home, high-intensity workout routine. Essentially, p90x is a modification of CrossFit - circuit training, the goal of which is to complete all the exercises in a short (usually fixed) period of time. The program is designed for those who have similar training experience due to the heavy loads not only on the muscles, but also on the heart, joints, and respiratory system. Or start with light loads, gradually increasing them to the required level.
The developer of the p90x complex is the famous fitness trainer Tony Horton, famous for his numerous commercial training programs. The feature of all his projects is experimental combinations of elements from diverse sports areas. p90x was no exception. It uses elements of strength training, yoga, cardio, martial arts, plyometrics, gymnastics, and stretching exercises.
P90x Difficulty Levels
In total, the course includes 12 workouts, during which various exercises are performed. Cardio, stretching, strength training, yoga - all this finds a place in classes with Tony Horton. The classes in the course calendar are arranged in such a way that after three weeks of intensive classes there is a week when it is suggested to do yoga or stretching; this time is very important for the body to have time to recover.
The order of alternating sets of exercises is determined by the athlete’s level of training. For beginners, the main block of classes is cardio, for experienced athletes - strength training, for pros - active functional training. It is recommended to start getting acquainted with the program at the initial level, and then you can increase the load. This will allow you to improve your performance over time.
So, if you are result-oriented and don’t want to waste a single minute on the way to achieving your goal, the P90X is exactly what you need! Arm yourself with a mat, dumbbells (or bottles of sand) and a resistance band. Tony will teach you how to get the most out of this equipment!
If you are results-oriented and do not want to waste a single minute on the way to achieving your goal, the P90X is exactly what you need!
Basic exercises of the p90x program
The p90x program uses the principle of periodization of loads: weeks of high-intensity training are followed by recovery periods with reduced loads.
The training complex is presented in 12 videos, the name of each of which corresponds to the muscle group being worked in it:
- Chest & back.
- Plyometrics or jumping training (Plyometrics).
- Shoulders and Arms (Shoulders & Arms).
- Core exercises (Core Synergistics).
- Legs & Back.
- Combat technique or kenpo (KENPO X).
- Stretching exercises (X STRETCH).
- Yoga (Yoga X).
- Chest, Shoulders & Triceps.
- Back & Biceps.
- Cardio training (Cardio X).
- Press (Ab Ripper X).
Each video is a detailed video tutorial in which Tony and his assistants demonstrate the technique and sequence of all exercises. Therefore, your first priority is to look through them all and be able to repeat what is shown on the screen.
The duration of each workout is at least 60 minutes. It is important not only to perform each exercise correctly, but also to keep a sports diary where you will record your results for the day.
About the author of the program
Tony Horton was born in 1958 in the small town of Westerly, Rhode Island. Growing up, Tony always loved chocolate cakes and sweets. This is what, in his own words, prevented him from achieving an ideal body.
After graduating from college, Tony moves to Los Angeles and tries his hand at acting. In order to become more noticeable, he begins to improve his body. The employees of the studio where he got a job became interested in Tony's training methods, and he began to teach them. After Tony realized that his training methods were successful, he came up with a great idea - you can make money from this!
In addition to creating fitness programs for “stars” and celebrities, Tony Horton trains at a state-of-the-art training center in Santa Monica.
By the way, Tony is one of the most successful fitness gurus and was included in the Top 10 richest fitness businessmen.
1 month
| Day | 1, 2 and 3 weeks | 4th week |
| Mon | — Chest and back — Press | — Yoga |
| W | — Plyometrics or jumping training | — Core exercises |
| Wed | — Shoulders and arms — Press | — Combat technique or kenpo |
| Thu | — Yoga | — Stretching exercises |
| Fri | — Legs and back — Press | — Core exercises |
| Sat | — Combat technique or kenpo | — Yoga |
| Sun | — Rest or stretching exercises | — Rest or stretching exercises |
Fitness test
Before you start training, take this fitness test and make sure you are ready for the proposed load.
- Measure pulse
- Do warm-up exercises
- Do the maximum number of pull-ups and record the number (minimum 3 for men, 1 for women)
- Jump up and mark the height reached
- Perform push-ups (minimum 15 for men and 13 for women)
- Reach your outstretched toes while sitting on the floor
- Sit on an invisible chair against the wall, count the number of minutes
- Do a biceps exercise with dumbbells
- Do abdominal exercises (at least 25 times)
- Measure your heart rate after all exercise and compare it with the initial one.
2-month
| Day | 5, 6 and 7 weeks | 8th week |
| Mon | - Chest, shoulders and triceps - Abs | — Yoga |
| W | — Plyometrics or jumping training | — Core exercises |
| Wed | — Back and biceps — Press | — Combat technique or kenpo |
| Thu | — Yoga | — Stretching exercises |
| Fri | — Legs and back — Press | — Core exercises |
| Sat | — Combat technique or kenpo | — Yoga |
| Sun | — Rest or stretching exercises | — Rest or stretching exercises |
Nutrition tips
Consider the following supplements during your training cycle:
| BCAAs | Allows muscle fibers to recover faster and provides building material for the growth of lean muscle mass. |
| Vitamin-mineral complex | During intense physical activity, vitamins and minerals are consumed by the body faster. They are also responsible for protein synthesis and are the engine of metabolic processes. |
| Isotonic | Replenishes fluid reserves and microelements, the loss of which is inevitable during physical activity. Brings the water-salt balance to the physiological norm. |
| Protein bar | They are used as a replacement for a full protein meal when you need to maintain a strict diet to speed up your metabolism. |
| Amino acids | For rapid restoration of muscle fibers and providing the body with a sufficient amount of essential proteinogenic amino acids. |
| L-Carnitine | During intense sports, L-Carnitine stimulates endurance, reduces fatigue and provides the body with energy. |
3-month
| Day | 9, 10 and 11 weeks | Week 12 |
| Mon | — Chest and back — Press | — Yoga |
| W | — Plyometrics or jumping training | — Core exercises |
| Wed | — Shoulders and arms — Press | — Combat technique or kenpo |
| Thu | — Yoga | — Stretching exercises |
| Fri | — Legs and back — Press | — Core exercises |
| Sat | — Combat technique or kenpo | — Yoga |
| Sun | — Rest or stretching exercises | — Rest or stretching exercises |
Naturally, so that every workout is not in vain, during these three months you need to strictly monitor your menu. The periodization of p90x affected not only the training itself, but also the diet.
Who is this program for?
P90 is suitable for people of any age and level of physical activity. The sets of exercises in this program are simple and effective, even a beginner in the world of fitness can perform them. If you want to keep yourself in good shape or are just starting to build muscle definition in your body, this workout will be ideal for you. In 90 days you won't recognize your reflection in the mirror.
Diet during the p90x program
P90X: Diet Changes
Stage 1 – first 30 days.
Objective: burn subcutaneous fat to the maximum and strengthen muscles. We eat more protein (at least 50% of the diet). Foods with carbohydrates (slow) will take up about 30% of the diet, the remaining 20% for healthy fats.
Stage 2 – next 30 days.
Objective: increase strength capabilities. To do this, we saturate the body with energy by equalizing the amount of incoming proteins and carbohydrates. The ratio is approximately 40:40. And again we leave 20% for fats.
Stage 3 – remaining 30 days.
Objective: increase endurance. This will be achieved through the active consumption of slow carbohydrates (60% of the diet). Don’t forget about protein for muscle building – at least 20%. Fats (healthy) are also not completely excluded; they are important participants in energy metabolism.
Rest assured, these 14 weeks of p90x training will transform your body and give you strength, endurance and self-confidence. You will see from your own experience that you can and should swing effectively at home!
Classification of training
- If you are overweight and are far from the standards for general physical fitness, try starting with the Lean . This gentle complex will help the body enter sports mode and also promote fat burning. You will gain endurance skills and improve your cardiovascular system. The 13-week program is an alternation of three weeks of strength training and a week of cardio training.
- Classic complex is suitable for people with excellent physical fitness who have time to exercise for at least one and a half hours a day. The emphasis here is on the strength component. Three weeks of strength training followed by one week of cardio. Mandatory requirement: proper nutrition and healthy sleep. Not recommended for people with psychosomatic disorders and those working with heavy physical labor.
- Doubles is the highest level of the program, which is suitable only for “advanced” athletes or experienced gym goers. This complex is a killer of the press and other muscles. Only a fan of his craft who dreams of an ideal body would dare to perform it. The essence of Doubles is double daily training: cardio in the morning, strength training in the evening. Necessary condition: proper nutrition and healthy eight hours of sleep.
Pull-ups on the horizontal bar
Details
P90X is a fitness program that allows you to create your ideal body without leaving your home. A dynamic combination of strength and cardio training forces the muscles to work “to failure.” It is this approach – “for wear” – that guarantees the result: beautiful relief, healthy posture and high vitality. All you need are dumbbells, a horizontal bar and the will to win.
Before starting a training course, you need to make sure that you can complete all its elements. To do this, take a fitness test designed to determine your fitness level. If you have not achieved the minimum result, choose a more gentle Horton method, for example P90.
Contraindications: diseases of the heart, joints, spine.
Minuses
Despite the program's track record of positive qualities, there were still a couple of points that could cause difficulties in the classroom.
- Firstly, this is a rather impressive list of additional equipment. In addition to a yoga mat and ordinary pieces of furniture and room (chair, wall), you need dumbbells with different weights, a horizontal bar, an expander with different levels of resistance, and push-up racks.
- Secondly, the apparent ease of performing the exercises may be beyond the capabilities of many people. Only a certain amount of physical fitness is the ticket to the program that Tony Horton offers. This extreme method is an advanced level for amateur and professional athletes who do not have the free time or desire to visit the gym. But rapid restoration of form or its improvement is required.
Reviews
The P90X program is designed specifically for sports-oriented people who want to quickly and effectively pump up their body and acquire a beautiful, toned figure. It was created taking into account the physiological characteristics of the human body and the advice of nutritionists.
Reviews today about the set of exercises that Tony Horton has selected over the years are mostly positive. People from all over the world try them and find them effective in achieving their goals. Of course, the only sad thing is that not every person can become a participant in this program.
