can you tell me about th e different phases?

[laura35]

I have heard that there are different phases in the p90x workout series. I would like to know more about this. I am suppose to receive my order on the 13th . I am excited and hope this series will help get me results that I want. I have read so many good things regarding these workouts. thanks!

 

[allwildgirl]

The workouts are in three phases. You do three weeks (Phase 1), then a recovery week, three more weeks (Phase 2) and then a recovery week and then four weeks (Phase 3). They're not really different, you just use different workouts for upper body. I believe the nutrition plan also follows the phases (Phase 3 being the most lenient, Phase 1 the least). I'm not so sure of that though, because I followed the "eat like crap" nutrition plan

 

[laura35]

thanks shelley, I could follow the eat like crap nutrition plan quite well! thanks for the info on the phases!

 

[JohnsWife]

In addition to the different phases, there are 3 different rotations. Each rotation has the 3 phases.

You have the Classic, Doubles, & Lean rotation. The Classic is more strength than cardio; Doubles adds cardio on a few days a week; the lean rotation does less strength & more cardio.

 

[laura35]

so if I wanted to shed a few pds and get more cut I would probably follow the double rotation? a mixture of cardio and strength.

 

[allwildgirl]

Depends how much time you have. The Doubles rotation is two workouts a day.

 

[JohnsWife]

In the workout guide it says for more cardio & less resistance & maximum weight loss the Lean Rotation is recommended. The Doubles Rotation is for those who want some extra cardiovascular exercise, either for performance or weight loss.

The classic rotation has been posted here...

http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=4&topic_id=353383&mesg_id=353383&page=#353413

Here is the Lean Rotation

Phase 1 Weeks 1-3

Core Synergistics
Cardio X
Shoulders & Arms, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest or X Stretch

Week 4
Yoga X
Core Synergistics
Kenpo X
X Stretch
Cario X
Yoga X
Rest or X Stretch

Phase 2 Weeks 5-7
Core Synergistics
Cardio X
Chest, Shoulders, & Triceps, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest or X Stretch

Week 8
Yoga X
Core Synergistics
Kenpo X
X Stretch
Cario X
Yoga X
Rest or X Stretch

Phase 3 Weeks 9 & 11
Chest & Back, Ab Ripper X
Cardio X
Shoulders & Arms, Ab Ripper X
Yoga X
Core Synergistics
Kenpo X
Rest or X Stretch

Week 10 & 12
Chest, Shoulders & Triceps, Ab Ripper X
Cardio X
Back & Biceps, Ab Ripper X
Yoga X
Core Synergistics
Kenpo X
Rest or X Stretch

Week 13
Yoga X
Core Synergistics
Kenpo X
X Stretch
Cario X
Yoga X
Rest or X Stretch