P90X+ rotations?

kathryn

kathryn

Cathlete
The thread on P90X+ worksheets reminded me of this.

Could someone post the suggested rotations from the P90X+ (PLUS) booklet? Someone (I can't recall if it was me or one of the cats, but I'll blame Pete) spilled a glass of water on mine, and now the booklet is all stuck together and I can't read most of the rotation info.

TIA!
 
I have everything for the P90X, but not the P90X+.

The least this can do is move it back to the top.

Bumping,

Janie

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The idea is to die young as late as possible.
 
Hey Kathryn! I'm at my Mom's for the weekend, but I'll post it tomorrow for you or you can send me an email! ;-)
 
Hey Kathryn! Let me know which rotations you want, Classic, Lean, or Doubles??? I also have a rotation that is more P90X w/ adding in the X+ workouts.
 
P90X+ Classic Rotation: (I'll abbreviate to make it easier!)

Upper Plus = UP
Abs/ Core Plus = A/C+
Total Body+ = TB+
Kenpo Cardio Plus = Kenpo+
IntervalX Plus = IX+
Ab Ripper X = ARX

Weeks 1-3
M: UP and A/C+
Tu: IX+ (originally the guidelines added A/C+ but since then they've removed it so you aren't working your abs back to back)
W: TB+
Th: YogaX
F: UP and A/C+
Sa: Kenpo+
Su: Rest or X Stretch

Week 4
M: Back & Biceps + ARX
Tu: Core Synergistics
W: Chest, Shoulders, & Triceps
Th: A/C+ and X Stretch
F: Legs & Back
Sa: YogaX
Su: Rest or X Stretch

Weeks 5-7
M: UP and A/C+
Tu: PlyoX
W: TB+
Th: YogaX
F: UP and A/C+
Sa: Kenpo+
Su: Rest or X Stretch

Week 8
M: Chest & Back
Tu: Core Synergistics
W: Shoulders & Arms
Th: A/C+ and X Stretch
F: Legs & Back
Sa: YogaX
Su: Rest or X Stretch

Weeks 9 and 11
M: UP and A/C+
Tu: IX+
W: TB+
Th: YogaX
F: UP and A/C+
Sa: Kenpo+
Su: Rest or X Stretch

Weeks 10 and 12
M: UP and A/C+
Tu: PlyoX
W: TB+
Th: YogaX
F: UP and A/C+
Sa: Kenpo+
Su: Rest or X Stretch

HTH!
 
And another hybrid rotation... I'm doing a similar rotation now w/ my tri training.

P90X/X+ Modified Classic

X/X+ Classic Phase One
Week One
Day 1 Chest and Back, Ab Ripper X
Day 2 Plyo
Day 3 Shoulders and Arms, Abs/Core Plus
Day 4 Yoga X
Day 5 Legs and Back, Ab Ripper X
Day 6 Kenpo Cardio X Plus
Day 7 X-Stretch

Week Two
Day 1 Chest and Back, Abs/Core Plus
Day 2 Interval X Plus
Day 3 Shoulders and Arms, Ab Ripper X
Day 4 Yoga X
Day 5 Total Body Plus, Ab Ripper X
Day 6 Core Synergistics
Day 7 X-Stretch

Week Three
Day 1 Chest and Back, Ab Ripper X
Day 2 Plyo
Day 3 Shoulders and Arms, Abs/Core Plus
Day 4 Yoga X
Day 5 Legs and Back, Abs/Core X
Day 6 Kenpo Cardio X Plus
Day 7 X-Stretch

Week Four "Recovery X+"
Day 1 Yoga X
Day 2 Core Synergistics
Day 3 Interval X Plus
Day 4 X Stretch
Day 5 Total Body Plus (75%), Abs/Core Plus
Day 6 Yoga X
Day 7 X-Stretch

X/X+ Classic Phase Two
Week Five
Day 1 Chest Shoulders and Triceps, Abs/Core Plus
Day 2 Interval X Plus
Day 3 Back and Biceps, Ab Ripper X
Day 4 Yoga X
Day 5 Total Body Plus, Ab Ripper X
Day 6 Kenpo Cardio Plus
Day 7 X-Stretch

Week Six
Day 1 Chest Shoulders and Triceps, Ab Ripper X
Day 2 Plyo
Day 3 Back & Biceps, Abs/Core Plus
Day 4 Yoga X
Day 5 Legs & Back, Ab Ripper X
Day 6 Kenpo Cardio Plus
Day 7 X-Stretch

Week Seven
Day 1 Chest Shoulders and Triceps, Abs/Core Plus
Day 2 Interval X Plus
Day 3 Back and Biceps, Ab Ripper X
Day 4 Yoga X
Day 5 Total Body Plus, Ab Ripper X
Day 6 Kenpo Cardio Plus
Day 7 X-Stretch

Week Eight "Recovery X+"
Day 1 Yoga X
Day 2 Interval X Plus
Day 3 Upper Plus (75%), Abs/Core Plus
Day 4 X Stretch
Day 5 Core Synergistics
Day 6 Yoga X
Day 7 X-Stretch

X/X+ Classic Phase Three
Week Nine
Day 1 Upper Plus, Abs/Core Plus
Day 2 Interval X Plus, Abs/Core Plus
Day 3 Total Body Plus
Day 4 Yoga X
Day 5 Legs and Back, Ab Ripper X
Day 6 Kenpo Cardio X Plus
Day 7 X-Stretch

Week Ten
Day 1 Total Body Plus, Abs/Core Plus
Day 2 Plyometrics
Day 3 Upper Plus
Day 4 Yoga X
Day 5 Legs and Back(no back), Ab Ripper X
Day 6 Core Synergistics
Day 7 X-Stretch

Week Eleven
Day 1 Legs & Back, Abs/Core Plus
Day 2 Plyometrics
Day 3 Upper Plus
Day 4 Yoga X
Day 5 Chest & Back, Ab Ripper X
Day 6 Core Synergistics
Day 7 X-Stretch

Week Twelve
Day 1 Back & Biceps, Ab Ripper X
Day 2 Core Synergistics
Day 3 Chest, Shoulders, & Triceps
Day 4 Abs/ Core Plus, X-Stretch
Day 5 Legs & Back
Day 6 Yoga X (first 45min)
Day 7 Ab Ripper X, X-Stretch

Week Thirteen
Day 1 Upper Plus, Ab Ripper X
Day 2 Interval X Plus
Day 3 Chest & Back, Abs/Core Plus
Day 4 Yoga X
Day 5 Total Body Plus, Ab Ripper X
Day 6 Kenpo Cardio X
Day 7 Abs/Core Plus
 
P90X most of the workouts are 60 min except Ab ripper (15 min).

P90X+ most of them are around 45 min except for Abs/ Core Plus (22 min).

YogaX is the longest at 90 min, but you can split it up into 2 workouts if needed.

Click on my webpage below to read more info about the workouts (you can click on Play the game for free membership, then shop for products.) HTH!
 
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