I didn’t forget about this one, I promise. Actually, I had previewed this disk before I ever started P90X3…and then I lost it. I looked everywhere and couldn’t find it.
It was in my other DVD player upstairs. Oops.
So now that I have it again, I finally did my review of the workout! This is a non-stop (mostly), balls-to-the-wall workout. It had me huffing and puffing for real. So – here’s what it’s all about:
Materials: You don’t really need anything but yourself and a good pair of shoes. And some water. You’ll want water.
Like most other workouts, you start with a warmup. Four minutes of jogging, jacks, pivot/twist, arm circles, leg stretches, etc… Then down to business.
1. Plank Sphinx Push-ups
So these are fun. Heh. Starting out with a serious move. Start in plank, then move to sphinx (or plank on your elbows), then back up to plank, and then do push-ups as long as Tony tells you to. Back to plank, sphinx, plank, sphinx, plank, push-ups…Tony can make a minute feel like five REALLY fast.
2. Speed Skater
If you know how a speed skater moves, you can imagine how this move works. You sort of glide/hop from side to side, when Tony tells you to do singles. Then he moves to doubles – and you do your glide/hop thing to the right with an extra hop, and again over to the left. I have no idea if you know what I’m talking about, but I can see it in my head. See my picture? Yep, that’s what it looks like. Lol.
3. Down Dog Crunches
I actually kind of like these – does that make me weird? The video shows you exactly how to do this, but I’ll type it out as well. You start in down dog, then raise your right leg high in the air. Then bring your right knee to your right elbow. Raise it back up high in the air, then bring it to your forehead (haha, right). Raise it up again, then bring the right knee to the left elbow. Then repeat the process with the left leg.
4. Side lunge jump shot
This one feels like something you’d do at basketball practice. You lunge over to one side, kind of like you’re picking up a basketball, and then explode up and pretend to shoot a basket. And repeat. You’ll do this on one side, and then do it again on the other (I usually go right to left).
Now we have about 20:00 left. We get a quick break for 30 seconds. Drink your water.
5. Elevator Push-ups
These may be my least favorite of the day. You start in a plank/push-up position – this is the top floor. Tony tells you to go to the middle floor, so you hover halfway down. Bottom floor is hovering as low as you can go in push-up position. He calls out the floors, and you move up and down. Ouch. I end up modifying by dropping to my knees.
6. Double Uppercut Sprawls
Well here’s a little cardio recovery. Kind of. Start out with your right leg forward. Do two right uppercuts, two left uppercuts, then sprawl – which is kind of like a wide burpee down and back up. After you do this for a minute on the right, then switch to having your left leg forward and lead with the left arm first. Not too bad, except your arms should start getting tired somewhere around here.
7. Roller Boat
What is it with Tony and these boats? He really likes them. You go into a boat, or C-sit whatever you want to call it. Then after you hold it for a while, you roll backwards to basically give your abs a break. Then roll back up into boat. FUN.
8. One Leg Jump Squats
Self-explanatory – you put 90% of your weight on one leg, 10% on the other. Squat down on that one leg while reaching toward the floor, then jump up. And again. And again. Switch to the other leg when the first leg is finished. Simple enough.
Now we are down to about 14:00 left. Quick break! Drink more water.
9. Thumbs Up Push-up
Nope, I lied. I hate this one more than the elevator push-ups. Mostly because I am not the best at balancing. You do a push-up, then put your right hand out (thumbs up!) and your left leg up. Then back to push-up, and repeat with left hand out and right leg up. This can be modified with knee push-ups and keeping that knee down when you lift the arm and leg.
10. Elbow, over the top elbow, sprawl
I guess in MMA style fighting, they fight with their elbows? Sounds painful. Anyway this move involves “punching” with your right elbow, then doing an over the top hit with your other elbow, then down to a sprawl. Kind of like #6 Double Uppercut Sprawls, except with your elbows. You do the right side first, then switch to the left.
11. Fifer Scissor Twist
I had a little helper with this one. 🙂 You’re supposed to try to keep your legs straight, but I’m not quite that flexible yet. Bring your right leg straight up, and reach your left hand to the outside of that foot. Switch legs and arms when Tony says so…but watch out because sometimes he fakes conversation just to keep you there a little longer. What a jerk.
12. Warrior Squat Lunges
Oh Tony, always trying to make people laugh. That doesn’t really work when they are exhausted and they kind of don’t like you anymore. This starts out with a Billy Idol fist pump (really), then squat down and reach the right arm to the left foot. Then explode back into a lunge while reaching that hand up high. Jump back into the squat. Jump back into the lunge. Total of 15 on that side, then switch and do 15 on the other side. Sing “Cradle of Love” while you do it. Kidding.
We have 7:28 left. Yes, I wrote that down to the second. You’d be counting seconds too if you were doing this. Quick :30 break. Don’t sit down.
13. Super Burpee
Ok, the first time I saw these, I was like WTF, that will never happen. This time, I actually tried to do the real version. I obviously can NOT get my legs up as high as Tony or the other guy in the video, but I do try. For your viewing pleasure, because it’s easier than explaining with words:
14. Think Drills
Quick movements, getting the heart rate up, shuffling, moving when Tony calls out orders…to include the bunny face. I did it just for the photos. I normally don’t do it because I think it’s stupid. But I’m here to show you what you get when you order P90X3. So there. Bunny face.
Kind of like a metronome, get it? But for your abs? Ok. Flat on your back, legs up at 90 degrees. Lean your straight legs over to the left for as long as he says, then over to the right. Each time you lean over is one rep, with a total of 8 reps. This burns. If you need to modify, bend your knees a bit.
Yes, I still have tape on my floor from Agility X.
16. Spiderman Squats
Last one! Squat down with one hand on the floor, and do a 1/4 turn into another squat, and back again. After a few seconds, you start doing a 1/2 turn. These I can do ok. It’s when Tony tries to throw in the full 360 degree turn that I can’t make it. And I don’t want to puke or bust my head on my fireplace bricks, so I may just stick to 1/2 turns. No shame in that.
And we finish up with the Burnout – depth charges where you explode up into a jump, then slowly release back down into a squat. This is a full minute and you want to die.
The end. Two minute cooldown and it’s over.
This is a great workout, and you may hate it the first time. After that, you are able to do more and you feel stronger. It’s a great full-body blast, which is what this is all about, right?