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    P90X+ Calendar Alternate)

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    nejuma
    This document outlines a 3 phase fitness program with different workout routines for each day of the week. Phase 1 focuses on upper body, core, and lower body workouts. Phase 2 incorporates more interval training and plyometrics. Phase 3 continues to mix various full body and focused workouts with interval training. Each phase lasts 3 weeks and exercises include yoga, total body circuits, cardio kickboxing, and strength and core focused routines. Rest days are scheduled weekly with options for rest or stretching.

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    P90X+ Calendar Alternate)

    Uploaded by

    nejuma
    8K views3 pages
    This document outlines a 3 phase fitness program with different workout routines for each day of the week. Phase 1 focuses on upper body, core, and lower body workouts. Phase 2 incorporates more interval training and plyometrics. Phase 3 continues to mix various full body and focused workouts with interval training. Each phase lasts 3 weeks and exercises include yoga, total body circuits, cardio kickboxing, and strength and core focused routines. Rest days are scheduled weekly with options for rest or stretching.

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    This document outlines a 3 phase fitness program with different workout routines for each day of the week. Phase 1 focuses on upper body, core, and lower body workouts. Phase 2 incorporates more interval training and plyometrics. Phase 3 continues to mix various full body and focused workouts with interval training. Each phase lasts 3 weeks and exercises include yoga, total body circuits, cardio kickboxing, and strength and core focused routines. Rest days are scheduled weekly with options for rest or stretching.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    8K views3 pages

    P90X+ Calendar Alternate)

    Uploaded by

    nejuma
    This document outlines a 3 phase fitness program with different workout routines for each day of the week. Phase 1 focuses on upper body, core, and lower body workouts. Phase 2 incorporates more interval training and plyometrics. Phase 3 continues to mix various full body and focused workouts with interval training. Each phase lasts 3 weeks and exercises include yoga, total body circuits, cardio kickboxing, and strength and core focused routines. Rest days are scheduled weekly with options for rest or stretching.

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    Download as PDF, TXT or read online from Scribd
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    The document describes a workout schedule that includes different types of workouts each day of the week, including total body, cardio, yoga, intervals and more. It uses acronyms like CST, L&B, B&B to describe muscle groups and structures the schedule into phases.

    The different types of workouts described include total body, yoga, intervals, cardio, upper body, core synergistics and more. The document provides a sample weekly schedule.

    Some of the acronyms used include CST for chest, shoulders and triceps, L&B for legs and back, B&B for back and biceps, and C&B for chest and back.

    Classic  +

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday


    Upper Plus, 
    Interval X Plus,  Upper Plus,  Kenpo Cardio  Rest or        
    Abs/Core  Total Body Plus Yoga X
    Abs/Core Plus Abs/Core Plus Plus X‐Stretch
    PHASE 1

    Plus
    Upper Plus, 
    Interval X Plus,  Upper Plus,  Kenpo Cardio  Rest or        
    Abs/Core  Total Body Plus Yoga X
    Abs/Core Plus Abs/Core Plus Plus X‐Stretch
    Plus
    Upper Plus, 
    Interval X Plus,  Upper Plus,  Kenpo Cardio  Rest or        
    Abs/Core  Total Body Plus Yoga X
    Abs/Core Plus Abs/Core Plus Plus X‐Stretch
    Plus
    Back and  Abs/Core 
     Core  Chest, Shoulders &  Rest or        
    Biceps, Ab  Plus, X  Legs and Back Yoga X
    Synergistics Triceps X‐Stretch
    Ripper X Stretch

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Upprt Plus,  Upprt Plus,  Kenpo Cardio  Rest or        


    Plyometrics Total Body Plus Yoga X
    AB/Core plus AB/Core plus Plus X‐Stretch
    PHASE 2

    Upprt Plus,  Upprt Plus,  Kenpo Cardio  Rest or        


    Plyometrics Total Body Plus Yoga X
    AB/Core plus AB/Core plus Plus X‐Stretch

    Upprt Plus,  Upprt Plus,  Kenpo Cardio  Rest or        


    Plyometrics Total Body Plus Yoga X
    AB/Core plus AB/Core plus Plus X‐Stretch

    Abs/Core 
    Chest and   Core  Rest or        
    Shoulders & Arms Plus, X  Legs and Back Yoga X
    Back Synergistics X‐Stretch
    Stretch

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Upprt Plus,  Interval X Plus,  Upprt Plus,  Kenpo Cardio  Rest or        


    Total Body Plus Yoga X
    AB/Core plus Abs/Core Plus AB/Core plus Plus X‐Stretch

    Upprt Plus,  Upprt Plus,  Kenpo Cardio  Rest or        


    Phase 3

    Plyometrics Total Body Plus Yoga X


    AB/Core plus AB/Core plus Plus X‐Stretch

    Upprt Plus,  Interval X Plus,  Upprt Plus,  Kenpo Cardio  Rest or        


    Total Body Plus Yoga X
    AB/Core plus Abs/Core Plus AB/Core plus Plus X‐Stretch

    Upprt Plus,  Upprt Plus,  Kenpo Cardio  Rest or        


    Plyometrics Total Body Plus Yoga X
    AB/Core plus AB/Core plus Plus X‐Stretch
    Lean +
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    Interval X 
    Total Body  Kenpo Cardio  Upper Plus,  Core  Rest or        
    Plus, Ab/Core  Yoga X
    Plus Plus Ab/Core Plus Synergistics X‐Stretch
    PHASE 1

    plus
    Interval X 
    Total Body  Kenpo Cardio  Upper Plus,  Core  Rest or        
    Plus, Ab/Core  Yoga X
    Plus Plus Ab/Core Plus Synergistics X‐Stretch
    plus
    Interval X 
    Total Body  Kenpo Cardio  Upper Plus,  Core  Rest or        
    Plus, Ab/Core  Yoga X
    Plus Plus Ab/Core Plus Synergistics X‐Stretch
    plus
    Interval X 
    Kenpo Cardio  Total Body  Interval X  Rest or        
    Yoga X Plus, Ab/Core  X Stretch
    Plus Plus Plus X‐Stretch
    plus

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday


    Interval X 
    Total Body  Upper Plus,  Core  Kenpo Cardio  Rest or        
    Plus, Ab/Core  Yoga X
    Plus Ab/Core Plus Synergistics Plus X‐Stretch
    PHASE 2

    plus
    Interval X 
    Total Body  Upper Plus,  Core  Kenpo Cardio  Rest or        
    Plus, Ab/Core  Yoga X
    Plus Ab/Core Plus Synergistics Plus X‐Stretch
    plus
    Interval X 
    Total Body  Upper Plus,  Core  Kenpo Cardio  Rest or        
    Plus, Ab/Core  Yoga X
    Plus Ab/Core Plus Synergistics Plus X‐Stretch
    plus
    Interval X  Interval X 
    Kenpo Cardio  Total Body  Rest or        
    Yoga X Plus, Ab/Core  X Stretch Plus, Ab/Core 
    Plus Plus X‐Stretch
    plus Plus

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Upper Plus,  Core  Interval X Plus,  Kenpo Cardio  Rest or        


    Yoga X Total Body Plus
    Ab/Core Plus Synergistics Ab/Core plus Plus X‐Stretch

    Interval X 
    Total Body  Upper Plus,  Kenpo Cardio  Rest or        
    Phase 3

    Plus, Ab/Core  Core Synergistics Yoga X


    Plus Ab/Core Plus Plus X‐Stretch
    plus

    Upper Plus,  Core  Interval X Plus,  Kenpo Cardio  Rest or        


    Yoga X Total Body Plus
    Ab/Core Plus Synergistics Ab/Core plus Plus X‐Stretch

    Interval X 
    Total Body  Upper Plus,  Kenpo Cardio  Rest or        
    Plus, Ab/Core  Core Synergistics Yoga X
    Plus Ab/Core Plus Plus X‐Stretch
    plus
    X + Doubles
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    Upper Plus, 
    Interval X Plus,  Upper Plus,  Kenpo Cardio  Rest or        
    Abs/Core  Total Body Plus Yoga X
    Abs/Core Plus Abs/Core Plus Plus X‐Stretch
    PHASE 1

    Plus
    Upper Plus, 
    Interval X Plus,  Upper Plus,  Kenpo Cardio  Rest or        
    Abs/Core  Total Body Plus Yoga X
    Abs/Core Plus Abs/Core Plus Plus X‐Stretch
    Plus
    Upper Plus, 
    Interval X Plus,  Upper Plus,  Kenpo Cardio  Rest or        
    Abs/Core  Total Body Plus Yoga X
    Abs/Core Plus Abs/Core Plus Plus X‐Stretch
    Plus
    Interval X  Total Body 
     Core  Rest or        
    Plus, Ab/Core  Kenpo Cardio Plus Plus, Ab  X Stretch Yoga X
    Synergistics X‐Stretch
    Plus Ripper X

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday


    am‐Cardio X    am‐Cardio X        am‐Cardio X     
    Interval X Plus,  Kenpo Cardio  Rest or        
    pm‐Total  pm‐Upper Plus,  Yoga X pm‐Core 
    Abs/Core Plus Plus X‐Stretch
    PHASE 2

    Body Plus Abs/Core Plus Synergistics


    am‐Cardio X    am‐Cardio X        am‐Cardio X     
    Interval X Plus,  Kenpo Cardio  Rest or        
    pm‐Total  pm‐Upper Plus,  Yoga X pm‐Core 
    Abs/Core Plus Plus X‐Stretch
    Body Plus Abs/Core Plus Synergistics
    am‐Cardio X    am‐Cardio X        am‐Cardio X     
    Interval X Plus,  Kenpo Cardio  Rest or        
    pm‐Total  pm‐Upper Plus,  Yoga X pm‐Core 
    Abs/Core Plus Plus X‐Stretch
    Body Plus Abs/Core Plus Synergistics
    Interval X  Interval X 
    Total Body  Rest or        
    Yoga X Plus, Ab/Core  Kenpo Cardio Plus X Stretch Plus, Ab/Core 
    Plus X‐Stretch
    plus Plus

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday


    am‐Cardio X       am‐Yoga X     am‐X Stretch    pm‐ am‐Cardio X   
    am‐Cardio X      Rest or        
    pm‐Upper Plus,  pm‐Core  Interval X,  Yoga X pm‐Kenpo 
    Ab/core Plus pm‐Total body X‐Stretch
    Synergistics Ab/Core Plus Cardio Plus
    am‐Yoga X      am‐Cardio X    am‐Cardio X     
    am‐X Stretch    pm‐ Kenpo Cardio  Rest or        
    Phase 3

    pm‐Total  pm‐Interval X,  Yoga X pm‐Upper Plus, 


    Core Synergistics Plus X‐Stretch
    Body Ab/Core Plus Ab/Core Plus
    am‐Cardio X       am‐Yoga X     am‐X Stretch    pm‐ am‐Cardio X   
    am‐Cardio X      Rest or        
    pm‐Upper Plus,  pm‐Core  Interval X,  Yoga X pm‐Kenpo 
    Ab/core Plus pm‐Total body X‐Stretch
    Synergistics Ab/Core Plus Cardio Plus
    am‐Yoga X      am‐Cardio X    am‐Cardio X     
    am‐X Stretch    pm‐ Kenpo Cardio  Rest or        
    pm‐Total  pm‐Interval X,  Yoga X pm‐Upper Plus, 
    Core Synergistics Plus X‐Stretch
    Body Ab/Core Plus Ab/Core Plus

    CST = Chest, Shoulders and Triceps L&B = Legs and Back
    B&B = Back and Biceps C&B = Chest and Back

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