Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

Filtering by Tag: P90X3

30 minute workouts using the P90X Classic Schedule

Most of us know and love P90X. Not as many of us, but still quite a few, have fallen in love with P90X3. I really like the P90X3 schedule and the workout scheduling, but part of me wished that the workouts were more like the original P90X schedule, just shorter. This had my brain thinking, what if I took the P90X3 workouts and slotted them into the original P90X schedule, and then filled in the blanks on my own? I have been toying with the idea of filming my own workouts and putting them on YouTube for a while now, so this seemed like a great place to start.

To complete this schedule, you will obviously need to purchase the P90X3 program. I have put the workouts from the P90X3 Elite DVD into the schedule as options, although you are obviously more than welcome to sub X3 Ab Ripper out (for example) for something else like the original Ab Ripper X, or even X2 Ab Ripper from P90X2.

There are some workouts that do not have obvious equivalents in P90X3 when compared to P90X, so that is where my YouTube videos have come in. You will find these days hyperlinked in the schedule below to my 30 minute workout on YouTube.

Some days have options because, well, there is lots of great workouts in P90X3, so why not have them all thrown into the mix?

Finally, the transition weeks are slightly different because of what I just mentioned, there are a few new workouts in X3 that just couldn't be passed up.

From there, everything else should be pretty self-explanatory. Let me know if you have any questions by commenting below.

Schedule

Phase 1 (Weeks 1 - 3)

Day 1 - The Challenge OR 30 Minute Chest & Back + "Core-mageddon" (20 Minute Core)
Day 2 - Triometrics
Day 3 - "The Armoury" (30 Minute Shoulders & Arms) + "Core-mageddon" (20 Minute Core)
Day 4 - X3 Yoga
Day 5 - "Double Impact" (30 Minute Legs & Back) + "Core-mageddon" (20 Minute Core)
Day 6 - Accelerator OR MMX OR CVX OR Warrior
Day 7 - Rest or Dynamix

Transition Week (Weeks 4, 8, 13)

Day 1 - X3 Yoga
Day 2 - Total Synergistics
Day 3 - Accelerator OR MMX OR CVX OR Warrior
Day 4 - Dynamix
Day 5 - Isometrix
Day 6 - X3 Yoga
Day 7 - Rest or Dynamix

Phase 2 (Weeks 5 - 7)

Day 1 - "Dillon & Dutch" (30 Minute Back & Biceps) + "Core-mageddon" (20 Minute Core)
Day 2 - Agility X
Day 3 - "Triple Threat" (30 Minute Chest, Shoulders, & Triceps) + "Core-mageddon" (20 Minute Core)
Day 4 - X3 Yoga
Day 5 - "Double Impact" (30 Minute Legs & Back) + "Core-mageddon" (20 Minute Core)
Day 6 - Accelerator OR MMX OR CVX OR Warrior
Day 7 - Rest or Dynamix

Phase 3 (Weeks 9 - 12)

Week 9, 11

Day 1 - The Challenge OR 30 Minute Chest & Back + "Core-mageddon" (20 Minute Core)
Day 2 - Triometrics
Day 3 - "The Armoury" (30 minute Shoulders & Arms) + "Core-mageddon" (20 Minute Core)
Day 4 - X3 Yoga
Day 5 - "Double Impact" (30 Minute Legs & Back) + "Core-mageddon" (20 Minute Core)
Day 6 - Accelerator OR MMX OR CVX OR Warrior
Day 7 - Rest or Dynamix

Weeks 10, 12

Day 1 - "Dillon & Dutch" (30 Minute Back & Biceps) + "Core-mageddon" (20 Minute Core)
Day 2 - Agility X
Day 3 - "Triple Threat" (30 Minute Chest, Shoulders, & Triceps) + "Core-mageddon" (20 Minute Core)
Day 4 - X3 Yoga
Day 5 - "Double Impact" (30 Minute Legs & Back) + "Core-mageddon" (20 Minute Core)
Day 6 - Accelerator OR MMX OR CVX OR Warrior
Day 7 - Rest or Dynamix





Nicole uses P90X3 and Shakeology after 2nd pregnancy

Meet Nicole (my wife). Nicole gave birth to our second son back on March 16th 2014. Following the pregnancy, Nicole wished to get back into shape so that she could get back to not only feeling better, but get in shape so that she could start training for running again.

Being a mom of a 2 year old and a newborn doesn't exactly buy you a lot of time for yourself, let alone to workout and focus on eating well so when she asked me what I thought she should do for training, without hesitation I suggested she try P90X3 and use Shakeology.

P90X3 fit the bill for her need to get back in shape with only 30 minutes a day. The short workouts waste little time and are very efficient in getting the job done. She would make sure the baby was fed prior to heading down to our home gym, then away she would go. The shortened workouts gave her time to press play, cool down, take a shower, and get ready for her day in under and hour!

As for diet, Nicole expressed interest in having something easy to make for breakfast or lunch since she is usually running around trying to get our 2 year olds food prepared. She knew I was already taking Shakeology and liked the strawberry, so decided to give it a shot during her time with P90X3. Shakeology fit the bill as something incredibly easy to make and prepare on the go while she got our 2 year old ready.

Day 1 - 161 lbs.

Day 1 - 161 lbs.

Day 90 - 148 lbs.

Day 90 - 148 lbs.

Day 1 - 161 lbs.

Day 1 - 161 lbs.

Day 90 - 148 lbs.

Day 90 - 148 lbs.

So how did she do? Well, beyond losing 13 pounds in 13 weeks, Nicole also drastically improved on her fit test results that she took before and after her 90 days with X3. She has recently completed Warrior Dash (3.5 mile obstacle "mud run") and has a 10km race scheduled for August 2014.

After completing Warrior Dash, Nicole mentioned to me how impressed she was with her fitness level after only completing P90X3 (with a few training runs thrown in the mix). She powered through the hilly parts of the course and had no issues with any of the obstacles, no doubt a testament to the total body strength and conditioning she gained through P90X3!

Day 1Day 90
Weight161148
Pull-Ups (with chin-up assist)5 1/215
Push-Ups1123
Toe Touch+5+8
Wall Squats2 minutes3 minutes
In & Outs3055

*Fit test details can be found in the P90X3 fitness guide.





Side Arm Balance/Side Plank Progression

Oftentimes, I get asked a question about form or something health/fitness related in my Team Fitness for Life Facebook group or an email from one of my team members. This usually leads to a long, drawn-out response from me, so I generally like to turn my responses into blogs so that I can then share with all of my readers (especially those who may not be on my team yet).

The other day, a member of my team asked about side arm balance form, and what they should be doing to become better at the exercise. Below is a list of "progressions" that can be used to help you build the required leg, hip, and core strength to accomplish such a difficult, yet important movement. These progressions can be applied to side planks, side arm balance push-ups, and glute exercises (like those seen in P90X3's Eccentric Lower, for example).

Here is my explanation on the progression:

Step 1 - The lower leg is bent, knee on the ground. Throughout all of the progressions listed, make sure that you are driving your hips forward, or in this case, I am driving my hips towards the camera by engaging my glutes (squeezing my butt cheeks). Not to the point that my hips are hyper-extended, but to the point where my body is straight. This helps strengthen the hip and knee of the upper leg while using the wider base of support created by the lower leg to maintain balance.

Step 2 - Both feet remain on the ground, but both legs are straight. The feet are staggered to, again, give a wider base of support for balance. This helps to not only strengthen the knees and hips, but will help you increase your spatial awareness (balance). Although your feet are staggered, make sure your hips stay square to the "camera" or perpendicular to the floor. Again, make sure the glutes are engaged, driving your hips forward.

Step 3 - Your feet are now stacked. This will definitely take some practice as your base of support is drastically diminished. By using the progressions from the previous 2 steps, you should have an idea on how to engage your core and your glutes to bring your hips forward. This is important to help you maintain balance. Now that your feet are stacked, more emphasis is now placed on your lower leg, increasing the intensity and forcing your lower knee and hip to become stronger.

Step 4 (and beyond) - The upper leg is now raised. It is probably no surprise to you to realize that this requires much great balance and control now that your upper leg is raised. Not only that, but more weight is now placed on your lower leg, forcing your knee and hip to become stronger. This will also work your upper leg in a different way, as the upper hip has to work harder to elevate your leg into the air. To take this a step further, you can turn your upper foot so that your toe is pointing towards the floor, which will engage your gluteus medius.





P90X3 Complex Lower Coaching, Advice, and Complete Review

Welcome to the Elite block of P90X3. The purpose of the Elite block of training is to take the strength and coordination built from the first 3 phases of P90X3 and make your muscles as athletic and dynamic as possible. Through a training style known as post-activation potentiation, you will use a repeating "complex" to train your muscles to perform better.

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P90X3 Complex Upper Coaching, Advice, and Complete Review

Welcome to the Elite block of P90X3. The purpose of the Elite block of training is to take the strength and coordination built from the first 3 phases of P90X3 and make your muscles as athletic and dynamic as possible. Through a training style known as post-activation potentiation, you will use a repeating "complex" to train your muscles to perform better.

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P90X, P90X2, P90X3 "X"-travaganza Hybrid

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I will be starting this hybrid Monday May 5th, 2014. Want to join me?

To be honest, most of you may look at this schedule and think, "That's it? What is so special about it?"

Time and time again, I have witnessed people having "analysis paralysis." (Don't worry, I've done this too!) This is common amongst people who use Beachbody's programs. As they build quite a "library" of workouts, the feeling is that they think they need to squeeze every single workout that they own into their schedule. Variation can be good to keep interest and enjoyment high when following a workout schedule, however, too much variation can lead to stagnation and lack of improvement in any one facet or area.

The good news is that you have lots of options with a schedule like this. There are days built into the schedule that naturally bring choice and variation, such as the "Cardio Option" day. This can be used for those of you who still wish to use workouts from other programs (Insanity, for example). However, after mulling over the schedule time and time again, I can't deny the sheer simplicity, yet effectiveness of the original P90X schedule. I combined that with some of the concepts used in the P90X2 schedule, and added in some of my favourite P90X3 workouts where I felt as though they fit the best.

Phases 2 and 3 also bring the opportunity for lots of choice. I can already tell that many of you are mad at me for using "30-15" from Tony's One on One series. Although this is not from P90X, X2, or X3, it is so very similar to the original Chest & Back from P90X, that I swapped this routine in instead. Why? Well, because that is what I wish to do. I actually prefer 30-15, and find it to be a superior workout to Chest &Back. Which brings me to my next point, common workout swaps.

During Phases 2 and 3, feel free to use any of the following "swaps" to suit your needs/desires. I would recommend that you use a same routine multiple times in order to improve on it specifically, however, if you wish to do P90X Chest & Back one week, P90X3 "The Challenge" the next week, and then P90X2 Chest, Back, and Balance the week after that, you aren't really hindering results or progress as you are working your chest and back every time.

The real beauty of your interest in this hybrid, however, is the ability to download my workout sheets/modifications.

I have modified the workouts in certain places (some more than others) to suit my interests the most. There are some pretty big changes, for example, in routines like 30-15, P90X Chest, Shoulders, and Triceps, and P90X Legs and Back. I have added in some free weight and dumbbell bench work to work my chest and legs more and in different ways. I have swapped some pull-ups for weighted barbell and dumbbell work, and I have swapped out some "outdated" exercises from some of the workouts that are better suited with something else.

The nice part about being a part of my team and making me your Team Beachbody Coach, is that I can help you with these modifications, and you can ask me questions on how you can either modify these workouts the same way, or make changes that suit/fit your needs as well!

Common workout swaps:

30-15

P90X Chest and Back
P90X2 Chest, Back, and Balance
P90X3 "The Challenge"

P90X Shoulders and Arms

P90X2 Shoulders and Arms
One on Ones Diamond Delts and Just Arms
One on One Shoulders and Arms MC2

P90X Back and Biceps

P90X2 V Sculpt
One on One V Sculpt

P90X Chest, Shoulders, and Triceps

P90X2 Chest, Shoulders, and Triceps
One on One UBX

Hybrid Reasoning/Theory:

Phase 1, the foundation phase, is taking a page out of P90X2's (and X3's) book. Here, the goal is to become stable and strong from not only the core, but from the hips and shoulders as well. These are main locations where your body generates power and strength from, so if we can get these areas strong and resilient, then we will be able to excel that much more during the strength phases.

P90X3's schedule has Agility X prior to Triometrics. I personally think Triometrics is a better "lead-in" routine, as it has less tried and true "plyometric" exercise, and more leg strengthening and stability. You no doubt get a good leg burn in Triometrics, but it is more about stabilization than plyo and performance, so I have moved it to the first phase.

Phase 2 and 3, the strength phases, are intended to take the stability and core strength developed from the first phase, and translating them into better strength and endurance output. If you are looking for a bit more balance and coordination work, this is the time to try replacing my selections in the schedule for the P90X2 strength routines instead (Chest, Back, and Balance in place of 30-15 for example).

P90X2's Plyocide is paired with Legs & Back to improve the strength and stability of the legs first before progressing to Phase 3 where there will be 2 plyo sessions per week with both Agility X and Base & Back. Although Chest, Shoulders, and Triceps has been almost completely re-worked in my adaptation (download link above), I still like this routine because of the pacing and breakdown. Many of the same exercises are there, I just made some smart choices along the way that suit my needs.

Phase 4 is all about performance. It is not time to take the core stability that has been achieved in Phase 1, along with the added strength developed in Phases 2 and 3 to then make your muscles dynamic and as useful as possible. I absolutely love the post activation potentiation routines, but I can see not everyone wanting to shell out the cash for P90X3's Elite DVD, so you can use the P90X3 workouts "Eccentric Upper" and "Eccentric Lower" in place of "Complex Upper" and "Complex Lower."

The Transition Weeks have a little bit of everything. There is some upper body resistance (Incinerator), some total body conditioning and resistance (X2 Core, Core Synergistics), some cardiovascular exercise (Accelerator), not to mention some low-impact stabilization (Isometrix). This is to give your body a bit of a break from the gruelling work during each Phase, yet keep your fitness level high to progress into the next phase. The P90X3 workouts are especially great for a transition week because they are efficient enough to be intense, but not too long to hinder recovery.

Closing Thoughts

I have been spending quite a bit of time "bulking" lately, doing some heavy resistance training along with Body Beast. For those of you who have been somewhat following me will know that I have been dealing with a heart condition known as Atrial Flutter. I had a procedure done to correct it back in January of this year (2014), but during the lead up to my procedure, I just wasn't mentally "into" doing strenuous cardiovascular activity.

Now that my heart is all fixed up, and I have reached my heaviest weight I have ever been, it is time to get back to overall fitness and strength training rather than just trying to put on weight. Sitting down, discussing these plans with my wife, we both said, "P90X really is just such a great all-around program!"

Then it dawned on me, that is what I will use as my cornerstone for this program, and use the P90X2 and P90X3 routines to round it out to be the best program/hybrid I have ever done. I can't wait to get started!

Do not hesitate to contact me with any questions you may have with the program.





P90X3 X3 Ab Ripper Coaching, Advice, and Complete Review

Welcome to P90X3's core-centric routine. It may be a big surprise to most, but X3 Ab Ripper does not appear in the regular P90X3 schedule. Inevitably, questions will be raised as to whether or not this routine is "worth" the extra cost, so between this review, along with my reviews for Complex Upper and Complex Lower (Elite DVD), you can decide for yourself whether or not you wish to purchase.

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When should you add Ab Ripper X/X2/X3 into the P90X3 schedule?

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Well, since P90X3's release, I have had this question probably more than any other. I figured I might as well throw my thoughts into a blog so that I can direct people here when I will inevitably get asked again in the future.

Below, you will find each of the P90X3 Schedules and when I believe you could slot Ab Ripper X3 into it. If, however, you don't have Ab Ripper X3, feel free to use either the original Ab Ripper X, Ab Ripper X2, or some other ab/core routine that you wish to use.

First though, a couple thoughts:

  1. P90X3 is very "synergistic" in nature. Nearly every single workout has lots of core engagement that works your abs and core while synergistically working other areas of your body.
     
  2. Keep in mind that seated or prone crunches are quite "outdated." Even within the past 10 years since P90X was released, we have more information as to what builds a strong core. Your core is by far one of the most activated muscle groups in your body on a day to day basis. Nearly every single action you do on a day-to-day basis engages and activates your core. Sitting or laying on the floor to work your abs is fine and all, but what I am trying to say is that there are far better ways to work your core and improve your overall midsection. Which brings me to point #3...
     
  3. I believe that most people ask me when to use Ab Ripper X3 with their regular P90X3 schedules because they believe that working their core will give them a "6-pack." Although this isn't entirely untrue, remember that unless you are terribly, terribly out of shape and sedentary, then you already have a six-pack...it's just hidden under some body fat. In order to get a defined midsection, a well-rounded exercise program (like P90X3) and a healthy diet, specific to your goals and needs, is what will reveal your abs.

Despite reminding people this, most are still insistent on doing more core work, so since it isn't necessarily detrimental to your overall goals to add a 15 minute core routine every couple of days, here is how I would add in some bonus core work:

Classic Schedule

Phase 1

Total Synergistics
Agility X
X3 Yoga + X3 Ab Ripper
The Challenge
CVX + X3 Ab Ripper
The Warrior
Dynamix

Phase 2

Eccentric Upper
Triometrics
X3 Yoga + X3 Ab Ripper
Eccentric Lower
Incinerator
MMX + X3 Ab Ripper
Dynamix

Phase 3

Weeks 9 & 11

Decelerator
Agility X
The Challenge + X3 Ab Ripper
X3 Yoga
Triometrics
Total Synergistics + X3 Ab Ripper
Dynamix

Weeks 10 & 12

Decelerator
MMX + X3 Ab Ripper
Eccentric Upper
Triometrics
Pilates X
Eccentric Lower
Dynamix

Doubles Schedule

Phase 1

Total Synergistics
Agility X + Dynamix
X3 Yoga + X3 Ab Ripper
The Challenge
CVX + X3 Ab Ripper + Dynamix
The Warrior
Dynamix

Phase 2

Eccentric Upper + Accelerator
Triometrics + Dynamix
X3 Yoga + X3 Ab Ripper
Eccentric Lower + CVX
Incinerator + Isometrix
MMX + X3 Ab Ripper + Dynamix
Dynamix

Phase 3

Weeks 9 & 11

Decelerator + Accelerator
MMX + Pilates X
The Challenge + X3 Ab Ripper
X3 Yoga + Agility X
Triometrics + Isometrix
Total Synergistics + X3 Ab Ripper
Dynamix

Weeks 10 & 12

Decelerator + Accelerator
CVX + Pilates X
Eccentric Upper + MMX
Triometrics + Isometrix
X3 Yoga + CVX
Eccentric Lower + Dynamix
Dynamix

Lean Schedule

Phase 1

Accelerator
The Warrior
X3 Yoga + X3 Ab Ripper
CVX
Isometrix + X3 Ab Ripper
Agility X
Dynamix

Phase 2

Triometrics
The Warrior
X3 Yoga + X3 Ab Ripper
MMX
Incinerator
CVX + X3 Ab Ripper
Dynamix

Phase 3

Weeks 9 & 11

Decelerator
MMX + X3 Ab Ripper
Eccentric Lower
X3 Yoga
Triometrics
Eccentric Upper + X3 Ab Ripper
Dynamix

Weeks 10 & 12

MMX + X3 Ab Ripper
Decelerator
Triometrics
Pilates X
Decelerator
CVX
Dynamix

Mass Schedule

Phase 1

Total Synergistics
Agility X
X3 Yoga + X3 Ab Ripper
The Challenge
Pilates X
Incinerator
Dynamix

Phase 2

Eccentric Upper
Eccentric Lower
X3 Yoga + X3 Ab Ripper
Eccentric Upper
Eccentric Lower
MMX + X3 Ab Ripper
Dynamix

Phase 3

Weeks 9 & 11

Eccentric Upper
Eccentric Lower
X3 Yoga + X3 Ab Ripper
Eccentric Upper
Eccentric Lower
MMX + X3 Ab Ripper
Dynamix

Weeks 10 & 12

Total Synergistics
Agility X
X3 Yoga + X3 Ab Ripper
The Challenge
Pilates X
Incinerator
Dynamix





P90X3 Incinerator Coaching, Advice, and Complete Review

Although one of the most underused routines in the P90X3 schedule, Incinerator will more than likely become one of everyone's favourites. This routine uses weighted resistance exercises, alternating with body weight "burnouts."

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P90X3 Eccentric Lower Coaching, Advice, and Complete Review

Welcome to Phase 2 of the P90X3 Classic Schedule. "Eccentric" means muscle lengthening, so for example, lowering yourself into a squat under control. This routine uses a 3 count eccentric action with an explosive concentric muscle contraction (muscle shortening). Your muscles are stronger during eccentric movements, so it is a great way to increase "time under tension" to improve strength, durability, and hypertrophy!

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P90X3 Triometrics Coaching, Advice, and Complete Review

Welcome to Triometrics. The "tri" prefix is for 3 levels of intensity. This workout smokes your lower half by using 60 second intervals, varying amongst three levels of intensity in 20 second intervals.

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P90X3 Eccentric Upper Coaching, Advice, and Complete Review

Welcome to Phase 2 of the P90X3 Classic Schedule. "Eccentric" means muscle lengthening, so for example, lowering yourself from your chin-up bar under control. This routine uses a 3 count eccentric action with an explosive concentric muscle contraction (muscle shortening). Your muscles are stronger during eccentric movements, so it is a great way to increase "time under tension" to improve strength, durability, and hypertrophy!

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