A sample text widget
Etiam pulvinar consectetur dolor sed malesuada. Ut convallis
euismod dolor nec pretium. Nunc ut tristique massa.
Nam sodales mi vitae dolor ullamcorper et vulputate enim accumsan.
Morbi orci magna, tincidunt vitae molestie nec, molestie at mi. Nulla nulla lorem,
suscipit in posuere in, interdum non magna.
|
First, a reminder: This is the DVD I postponed from Day 4 until now, because I wanted to allow myself enough time to do both the main workout and the new Ab Ripper. I might speed up as I improve, but today the whole thing took me 1 hour and 45 minutes. The total of both workouts is about 1 hour and 20 minutes, but I hit the pause button a few times, mostly to move my mat, or repeat the instructions (the “skip back” button?), or to procrastinate, as Tony Horton likes to call it when we need a breather. Here’s the important thing: I got through it all!
This is the other Phase 1 workout (like Balance and Power) which uses light weights, and the only one featuring pull ups. This is also the first of the P90X2 workouts in which I have seen a returning cast member. Sorry if this is a spoiler… Dreya Weber is back! She turned 50 this year, and still manages to make the exercises look effortless. I’m not a big fan of the exercises named after her, but she’s pretty tough.
There are two rounds in the workout, similar to some of the P90X workouts. There are 13 exercises per round, with a water break in the middle of each round, and between rounds. Round two is a repeat of the exercises in round one, with many of the exercises performed on one leg or the other. Hmm, I just noticed that the P90X2 worksheet (login required) has a typo, because it skips from exercise 13 to 15 (which is actually 14).
The workout is a combination of “presses” (in which the weights are raised over the head), tricep kickbacks, arm curls, pull ups, and a variation on one of Tony’s new favorites, the “mule kick” burpee. The elements of core fitness and instability are added by doing the exercises on one foot, or using a stability ball. I am happy to say that I have increased the weight I use (not too much) on just a couple of exercises since my initial test run
I don’t like doing the “Crunchy Lever Pull Up” on the floor with resistance bands. It’s difficult to pull down hard without sliding on the floor. On the other hand, I don’t know if I could pull myself to an upside down position on a bar, either. Maybe someday…
Now, on to X2 Ab Ripper. As I mentioned before, it’s the only day each week of Phase 1 which includes this workout. (In the so called “Strength” Phase 2, it’s back to the P90X formula of three times per week.) Here’s another spoiler alert: We see another returning cast member, Bobby (Stevenson?), who was featured in both Power 90 and the P90X Chest and Back workout. It’s nice that Bobby is showing the easier variations for most exercises. Another improvement on the original, in my opinion: There aren’t as many exercises which rely on the hip flexors (remember In and Outs? Crunchy Frog?) . I am doing the modified exercises when necessary, instead of skipping several exercises as I did with the original Ab Ripper.
What do you think of the idea I had to switch around X2 Total Body and X2 Balance and Power? Maybe as I become familiar with the workout and it takes less time, I won’t need to save it for last.
P90X2 Tip of the Day: You don’t have to do the Ab Ripper immediately following the main workout! It’s OK to do it later in the day, if you are short on time or you need a rest. Your abs won’t know the difference.
During my first round of P90X, a couple of years ago, I skipped Yoga X for the first several weeks. At first, I wasn’t sure I wanted to try it, then the lengthy workout (90 minutes!) seemed to be too much for me to learn it, then I finally decided to give it a try. I still skipped it quite a few of those 13 weeks, but I did get through it several times. I was more consistent in round 2, and in the rounds that followed I tried not to skip two weeks in a row. If I felt rushed and wanted to get in a good workout, I would substitute cardio, either on the treadmill or from Tony’s book “Bring It!” I know that is not at all the same, because yoga is about core strength and flexibility, but what can I say? In P90X2, I am determined to mend my ways, and the shortened yoga session (66 minutes) is a great start.
The first part of the P90X2 version is similar to P90X, with stretches and bends, transitioning into the moving asanas. The difference here is the accelerated pace. Maybe it’s a result of the common complaint that the P90X workout was “long and boring.” I did not avoid Yoga X for the reason that it was “boring,” but maybe because of the length, as noted above. Tony Horton mentions in at least one of the P90X2 DVDs that a shorter workout should also be more intense. Comparing Yoga X with the P90X2 version again, we see quicker transitions between upward dog/vinyasa/pushup/downward dog/runner’s stretch/crescent pose. The first couple are slow and carefully explained, then there is the so-called “single/double/triple” where these moves are done in quick succession, three times in a row.
The next section introduces moves which are new or modified compared to P90X. Warrior 2 becomes a lunge move, not too different really. There is a bicycle crunch, then the Abrinome (lying on our backs, legs in the air, swinging slowly left, center, right), and other similar floor exercises.
The stretching section has also been shortened. There is the frog, the pigeon (from the Kenpo X workout, I believe), the forward bend, the plough-to-shoulder stand, and the spinal twist.
The final section, similar to the P90X version, ends the workout with the shavasana or “corpse” position, the fetal position, and the cross-legged “Ohms.” BTW, Tony, thanks for sticking to your guns and ignoring people who might be alienated by the “Ohms.” It’s OK, I can still choose not to do it, too.
During my first practice session, I was thrown off by the pace of the moving asanas, and all those downward dogs were hurting my shoulders. Maybe I need to work on the placement of my feet and hands. This week, my “official” Week 1, we had a family emergency on yoga day, so I did not plan to do the workout at all; then I decided right before dinnertime to give it a go. I got through it after all, on a very tough day. I guess that’s an endorsement for the new (maybe improved?) X2 Yoga.
Here’s a funny blog post directed at people like me who have been avoiding P90X yoga. She makes some convincing points.
P90X2 Tip of the Day: This workout moves faster in some ways than the P90X version, and it’s shorter, so don’t be afraid to try yoga all over again.
How did you like (or hate) Yoga X, and how are you doing with the P90X2 version?
If you are reading other P90X2 blogs (It’s OK, I won’t be upset), you may have noticed that I am doing the Balance and Power workout on day 4, rather than the recommended day 6. That’s because I want to allow extra time for the Total Body workout, followed by the new and, um, different X2 Ab Ripper. (Not harder, just different, remember?) I want to be more consistent with Ab Ripper this time around!
Did I really need a recovery day yesterday? Well, I was glad to have it nonetheless. Today, it was back to business, with the X2 Balance and Power workout. First, there was the familiar warm up routine: Stability ball twists, squats and lunges, foam rolling (or optional static stretching), and something else I haven’t mentioned yet… There are three warm up exercises which are not strictly stretches, but they are included in this section. One is “The World’s Greatest Stretch,” which is done in a runner’s stretch position, one arm extended straight up, then the other. “Groiners” are done in a similar lunge position, with the front leg alternating on each repetition. Guess which part of the body this is meant to stretch! The “Inch Worm” is a bent over hamstring stretch, then a plank pose (of course!), standing back up for another stretch, and so on. The “Scorpion” is done while on the floor, face down, using leg movements to stretch the lower back and glutes.
The workout is divided into three sections of six exercises each, followed by a “bonus round” of three exercises. Continuing with the theme “exercises I used to skip,” there are a couple of Sphinx exercises, one Warrior 3 exercise (with weights), and several other moves on one foot. Some returning favorites from P90X: The “Katherine” lunge, the Split lunge (a.k.a. the Balance lunge, this time with a stability ball), and the plyometric pushup (two times per rep, sideways, with optional medicine ball).
This is the first workout of the week which uses dumbbells. As a matter of fact, it’s better to go light until you are comfortable with the form of each exercise. Tony provides warnings at several points, and actually says “I warned you.” It’s not worth injuring yourself because you wanted to be tough while holding weights above your head while standing on one foot. Of course, I wrote the weights I used on my worksheet, and I will increase as I improve.
As I look down my worksheet, this is definitely a workout that screams “Do your best, forget the rest!” Lots of room for improvement here, and I have tried it twice already during my learning weeks. I did feel a little more confident with the toe touch moves (while standing on one foot, naturally), trying to be careful to keep the elevated foot near the opposite ankle. This position is used for so many exercises (going to the floor for pushups or burpees, for example) that it will be good to perfect it.
The P90X2 Fitness Guide says “Balance and Power picks up where X2 Core ends,” so that explains why there is a lot of similarity between the two workouts. Maybe that’s why it was supposed to be later in the week, too. Hmm. Well, if I manage to get in the extra ab workout with this modified schedule, I think it will be worth it.
Tomorrow is yoga day…
Is anyone getting really good at plank poses, exercises in the Sphinx position, or going up and down on one foot?
I have mentioned that I regret skipping or avoiding certain aspects of P90X, because they have returned to haunt me in P90X2. Here is another example: I was not very consistent about X Stretch. I was always careful to do the stretches before and after each workout, and it was nice to see “the kids” on the X Stretch video when recovery weeks came around, but on “any given Sunday” I did not make the time to do the stretches on a regular basis. In P90X2, there are two recovery days instead of one. Both are described on the schedule as “Rest or X2 Recovery and Mobility.” Maybe they were thinking of me again, and maybe I should take the hint, at least one of those days each week.
The Recovery DVD is divided into sections: Warm up, foam roller, progress check, and static stretching. I just made up those section titles, but that’s the general idea. During the warm up, another piece of equipment is added, which is not even listed anywhere that I can find: A five-pound exercise bar (use a towel or a broomstick as a substitution). This is held above the head for a squat exercise. There are some kicks and lunges, and the more familiar yoga moves used for warm up in the X Stretch. As a reminder about functional fitness and balance, there is a one-legged toe touch. These exercises are repeated during the “progress check” (as I call it) to show you how recovery makes a difference in the way you perform and feel.
I ranted a little bit yesterday (maybe a lot) about the new emphasis on the foam roller or Rumble Roller, which has replaced static stretching for the most part in the warm up and cool down portions of the P90X2 workouts. During my practice sessions leading up to Day 1, I substituted the stretches I learned from P90X rather than trying to follow along with the person in each DVD who is pretending to be “at the hotel” without all his Beachbody equipment. In the Recovery and Mobility DVD, there is a 20 minute section demonstrating the use of the roller, from the ankles all the way up to the shoulders. In my opinion, Tony does a better job here explaining the static stretching alternatives than he does in the other Phase 1 videos. Nevertheless, I decided to play along by substituting a 2-liter bottle full of water for the foam roller. (Hey, all those people on the Internet told me it was OK.) Coming up next: A DIY foam roller made with PVC pipe.
So, how did I feel after all the foam rolling (oops, soda bottle rolling)? When I did X Stretch, or even the dreaded Yoga X, I felt the benefits of static stretching. When it comes to myofascial release and muscle “hot spots,” I don’t know if I am there yet.
What did you like or dislike about X Stretch? Is the new approach better, worse, or just different?
P90X2 Tip of the Day: Take advantage of this recovery time, which might seem early in the week compared to P90X, but it’s well worth it.
As P90X fans may have guessed, this workout is the next generation of the Plyometrics workout, combining the signature jumping and hopping exercises with the use of only one leg, or a medicine ball, to add the new emphasis on “functional fitness.” I already like this approach better than the original, because the P90X version felt like a lot of jumping, with repeats of the same exercises just because we needed to do it for a full hour. There are no repeats here, and not as much jumping.
I forgot to mention the warm up sequence yesterday, which seems to be the same for all Phase 1 workouts (except Yoga). The warm-up uses a stability ball, for twisting at the waist with arms extended, ball in hands, as well as the familiar side stretch (ball in hands again). There are a couple more moves that use the stability ball, and some interesting new stretches.
The game-changer when it comes to the warm up sequence, as well as the Recovery and Mobility DVD, is the use of a foam roller or the (much more expensive) Rumble Roller. Massage using the roller has replaced a lot of the static stretching. I have heard about the use of these devices from Ben Greenfield‘s podcast, for what is called “myofacial release,” or so-called “deep tissue” massage on tight spots in the muscles. Tony Horton demonstrates this at length in the Recovery and Mobility DVD, and the other workouts provide an overview, at which time Tony suggests “the Pause button” while we do a thorough job in our own problem areas.
The question I asked myself, when I saw the price difference between the $120 P90X2 “Base” kit (which I purchased), and the $240 “Deluxe” kit, was “Do I need all this extra stuff right away?” Of course, if money were no object, or I had saved my pennies for a while longer, I would recommend the Deluxe kit. If you want to throw in the extra $90 on top of that for the Rumble Roller and Power Stands, good for you. At this point, I am considering the purchase of a Rumble Roller, which by itself is about $75 for the 31×6 inch black model, in most places I have looked. It is used a lot in the workouts during warm up and cool down, and it is the focus of Recovery, as I mentioned. The “away from home” alternatives are not shown very well, as far as I am concerned, and seem similar to the stretches from P90X, without Tony’s guidance, because he is sitting on his Rumble Roller. Get the subtle hint?
As for the workout itself, there are five sections with four exercises each. The first exercise in each section is not plyometric, but it involves some sort of movement while standing on one foot, or a squat, or both. After that, there are some jumping moves, exercises inspired by “fast feet” football drills, one set of jumps using a “plyo box” or a chair, and the oh-so-familiar hopping on one foot. The intensity level is about the same as the P90X version. The difference is the addition of moves which are not strictly jumps and lunges, such as the Frog Burpee Hop, in which we go down to the floor on our stomachs, get back up, jump, and go back down.
During the cool down, Tony introduces another new concept called Neuro-Integrated Stretching. In a nutshell, while pulling on a leg using a resistance band, we are also pushing against that resistance, with short relaxation breaks. It’s taking a little practice, but I think I’m getting the idea.
Plyometrics seems to be a “like it or hate it” workout. How did you like the P90X version, if you have done it, and how do you like the P90X2 version?
P90X2 Tip of the Day: Make your own foam roller, or buy one as featured in P90X2. After using it, whether you prefer stretching or rolling, it’s good to alternate between them.
|
|
