P90X Fitness Guide

P90X 13 Week Training Schedule Monday Tuesday Day 1 Day 2 Chest, Back &  Plyometrics Abs

Weds Day 3 Shoulders,  Arms & Abs

Thursday Day 4 Yoga X

Friday Day 5 Legs, Back &  Abs

Saturday Day 6 Kenpo X

Sunday Day 7 Rest/Stretch

Week 2

Day 8 Day 9 Chest, Back &  Plyometrics Abs

Day 10 Shoulders,  Arms & Abs

Day 11 Yoga X

Day 12 Legs, Back &  Abs

Day 13 Kenpo X

Day 14 Rest/Stretch

Week 3

Day 15 Day 16 Chest, Back &  Plyometrics Abs

Day 17 Shoulders,  Arms & Abs

Day 18 Yoga X

Day 19 Legs, Back &  Abs

Day 20 Kenpo X

Day 21 Rest/Stretch

Day 24 Kenpo X

Day 25 X Stretch

Day 26 Core  Synergistics

Day 27 Yoga X

Day 28 Rest/Stretch

Day 31 Back, Biceps  & Abs

Day 32 Yoga X

Day 33 Legs, Back &  Abs

Day 34 Kenpo X

Day 35 Rest/Stretch

Day 38 Back, Biceps  & Abs

Day 39 Yoga X

Day 40 Legs, Back &  Abs

Day 41 Kenpo X

Day 42 Rest/Stretch

Day 45 Back, Biceps  & Abs

Day 46 Yoga X

Day 47 Legs, Back &  Abs

Day 48 Kenpo X

Day 49 Rest/Stretch

Day 52 Kenpo X

Day 53 X Stretch

Day 54 Core  Synergistics

Day 55 Yoga X

Day 56 Rest/Stretch

Week 1

Week 4 Recovery  Week

Day 22 Yoga X

Day 23 Core  Synergistics

Week 5

Day 29 Day 30 Chest,  Plyometrics Shoulders,  Triceps & Abs Week 6 Day 36 Day 37 Chest,  Plyometrics Shoulders,  Triceps & Abs Week 7 Day 43 Day 44 Chest,  Plyometrics Shoulders,  Triceps & Abs Day 51 Week 8 Day 50 Yoga X Core  Recovery  Synergistics Week Week 9

Day 57 Day 58 Chest, Back &  Plyometrics Abs

Day 59 Shoulders,  Arms & Abs

Day 60 Yoga X

Day 61 Legs, Back &  Abs

Day 62 Kenpo X

Day 63 Rest/Stretch

Week 10

Day 64 Day 65 Plyometrics Chest,  Shoulders,  Triceps & Abs

Day 66 Back, Biceps  & Abs

Day 67 Yoga X

Day 68 Legs, Back &  Abs

Day 69 Kenpo X

Day 70 Sunday

Week 11

Day 71 Day 72 Chest, Back &  Plyometrics Abs

Day 73 Shoulders,  Arms & Abs

Day 74 Yoga X

Day 75 Legs, Back &  Abs

Day 76 Kenpo X

Day 77 Rest/Stretch

Week 12

Day 78 Day 79 Chest,  Plyometrics Shoulders,  Triceps & Abs

Day 80 Back, Biceps  & Abs

Day 81 Yoga X

Day 82 Legs, Back &  Abs

Day 83 Kenpo X

Day 84 Rest/Stretch

Day 87 Kenpo X

Day 88 X Stretch

Day 89 Core  Synergistics

Day 90 Yoga X

Day 91 Rest/Stretch

Week 13 Recovery  Week

Day 85 Yoga X

Day 86 Core  Synergistics

P90X Fitness Log Before Photo & Measurements

Date:

Weight: Fit Test

BF%: Heart Rate Maximizer

Resting HR: Body Measurements

Pull Ups:

Minute 1:

Waist:

in.

Vertical Leap:

Minute 2:

Thigh:

in.

Push Ups:

Minute 3:

Calf:

in.

Toe Touch:

Minute 4:

Hips:

in.

Wall Squat:

Chest:

in.

Bicep Curls:

Bicep:

in.

In & Outs:

Tricep:

in.

P90X Fitness Log After Photo & Measurements

Date:

Weight: Fit Test

BF%: Heart Rate Maximizer

Resting HR: Body Measurements

Pull Ups:

Minute 1:

Waist:

in.

Vertical Leap:

Minute 2:

Thigh:

in.

Push Ups:

Minute 3:

Calf:

in.

Toe Touch:

Minute 4:

Hips:

in.

Wall Squat:

Chest:

in.

Bicep Curls:

Bicep:

in.

In & Outs:

Tricep:

in.

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Chest, Back & Abs (Work Out Time 52:50) Date:

Goal Round

Reps

1 Standard Push‐Up 2 1 Wide Grip Pull‐Up 2 1 Millitary Push‐Up 2 Reverse Grip Chin  Up

1 2 1

Wide Fly Push‐Up 2 1 Close Grip Pull‐Up 2 1 Decline Push‐Up 2 1 Heavy Pants 2 1 Diamond Push‐Up 2 1 Lawn Mower 2 1 Dive Bomber 2 Ab Ripper X

Workout Time 16:07

Weight (lbs)

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Plyometrics (Workout Time 58:36) Date:

1 2 3 4

Exercise

Time

Jump Squat

30 sec

Run‐Stance Squat

30 sec

Airborne Heisman

30 sec

Swing Kick

30 Sec

Repeat 1‐4 Rest Interval

30 Sec

5 Squat Reach Jump 6 Run‐Stance Squat Switch Pick‐Up 7 Double Airborne Heisman 8 Circle Run

9 10 11 12

13 14 15 16

17 18 19 20

30 sec 30 sec 30 sec 30 sec Clockwise 30 Sec Counter‐CW

Repeat 5‐8 Rest Interval

30 Sec

Jump Knee Tuck

30 Sec

Mary Katherine Lunge h

30 Sec

Leapfrog Squat

30 Sec

Twist Combo

30 Sec

Repeat 9‐12 Rest Interval

30 Sec

Rock Star Hop

30 Sec

Gap Jump

30 Sec

Squat Jack

30 Sec

Military March

30 Sec

Repeat 13‐16 Rest Interval

30 Sec

Run Squat 180 Jump Switch Lateral Leapfrog Squat

30 Sec

Monster Truck Tire

30 Sec

Hot Foot

30 Sec/Foot

Repeat 17‐20 Rest Interval

30 Sec

Bonus Round

21 Pitch & Catch 22 Jump Shot 23 Football Hero

60 Sec 60 Sec 60 Sec

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Shoulders & Arms (Workout Time 59:53) Date:

Goal Round

Alt. Shoulder Press

Reps

Weight (lbs)

1 2

In & Out Bicep Curl

1 2

Two‐Arm Tricep  Kickback Deep Swimmer's Presses

1 2 1 2

Full Supination  Concentration Curls Chair Dips

1 2 1 2

Upright Rows

1 2

Static Arm Curls

1 2

Flip‐Grip Twist Tricep  Kickbacks

1

Seated Two‐Angle  Shoulder Flys

1

Crouching Cohen Curls

2

2 1 2

Lying‐Down Tricep  Extensions

1

2

Bonus Round In & Out Straight‐Arm  Shoulder Flys Congdon Curls

1 2 1 2

Side Tri‐Raises

1 2

Ab Ripper X

Workout Time 16:07

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Yoga X (Workout Time 92:24) Date:

Exercise

Time

Runner's Pose Crescent Pose Warrior One Warrior Two Reverse Warrior

Moving Asanas

Triangle Pose Twisting Triangle Chair to Twisting Chair Right‐Angle Pose to Exterior Prayer Twist from Runner's Pose to Side  Arm Balance Warrior Three to Standing Splits Half Moon to Twisting Half Moon

Balance  Postures

Floor Work

Tree

90 Sec

Royal Dancer

90 Sec

Standing Leg Extension

30 Sec

Crane

60 Sec

Seated Spinal Stretch

5 Breaths E. Side

Cat Streatch

9 Reps

Frog

60 Sec

Bridge or Wheel Plough Into Shoulder Stand w/ Leg  Variations into Plough

5 Breaths

Table

5 Breaths

Cobbler Pose

60 Sec

30 Sec

One‐Legged Hamstring Stretch into Two  Legged Touch The Sky Boat

The Yoga Belly

Half Boat

30 Sec E. Side

Scissor

30 Sec E. Side

Torso Twist Hold

30 Sec E. Side

Deep Torso Twist Hold

30 Sec E. Side

Touch The Sky

60 Sec

Side Twist Glute Stretch Happy Baby

Floor Work

Child's Pose Shavasana (Corpse Pose) Fetal Pose Mediation Pose (Lotus)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Legs, Back & Abs (Workout Time 58:56) Date:

Goal

Actual

Round Reps/Time Reps/Time Balance Lunge

1

Calf Raise Squat

1

25/side

1 Reverse Chin Up 2 Super Skater

1

25/side

Wall Squat

1

90 Sec

1 Wide Front Pull‐Up 2 Step Back Lunge

1

15/side

Alt. Side Lunge

1

24

1 Closed Grip Overhand Pull‐Up 2 Single‐Leg Wall Squat

1

60 Sec

Deadlift Squat

1

20/leg

1 Switch Grip Pull‐Up

2 Ballistic Stretch

1

60 Sec

Three‐Way Lunge

1

30

Sneaky Lunge

1

20

Chair Salutations

1

2

Toe‐Roll Iso Lunge

1

20

Groucho Walk

1

45 Sec

Calf Raises

1

75

80/20 Cyber‐Speed Squat

1

30/leg

Ab Ripper X

Workout Time 16:07

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Kenpo X (Workout Time 55:46) Date: Exercise

Reps/Time

Twist & Pivot

25/side

Twist & Pivot w/ Hook & Uppercut

25/side 20/side 10 Doubles/side

Jabs Jab/Cross

25/side

Jab/Cross/Hook Jab/Cross/Hook/Uppercut

25/side 25/side

Cardio Break Step Drag/High‐Low Punch Jab/Cross Switch

20 Reps 10 Doubles/side 20

Hook/Uppercut Switch Knee Kick

20 20/side 10 Doubles/side

Cardio Break Side Kick

30/side

Back Kick

25/side

Three‐Direction Kick Side Lunge w/ High Sword/Low  Hammer Step Drag/Claw/Low Punch

72 15/side 15/Side 10 Doubles/side

Cardio Break High Block

30

Inward Block Outward Block

30 30

Downard Block

30

Star Block

16 Cardio Break

Front Shuffle w/ High Block/Low  Punch Knee/Back Kick Front & Back  Knuckles/Ball/kick/Back Kick Hook/Uppercut/Low Side Kick

15/side 10 Doubles/side 15/side 10/Side 10/Side

Elbow Series

30

Vertical Punches Cardio Break

100

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Rest Day/Stretch Day Date:

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Chest, Back & Abs (Work Out Time 52:50) Date:

Goal Round

Reps

1 Standard Push‐Up 2 1 Wide Grip Pull‐Up 2 1 Millitary Push‐Up 2 Reverse Grip Chin  Up

1 2 1

Wide Fly Push‐Up 2 1 Close Grip Pull‐Up 2 1 Decline Push‐Up 2 1 Heavy Pants 2 1 Diamond Push‐Up 2 1 Lawn Mower 2 1 Dive Bomber 2 Ab Ripper X

Workout Time 16:07

Weight (lbs)

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Plyometrics (Workout Time 58:36) Date:

1 2 3 4

Exercise

Time

Jump Squat

30 sec

Run‐Stance Squat

30 sec

Airborne Heisman

30 sec

Swing Kick

30 Sec

Repeat 1‐4 Rest Interval

30 Sec

5 Squat Reach Jump 6 Run‐Stance Squat Switch Pick‐Up 7 Double Airborne Heisman 8 Circle Run

9 10 11 12

13 14 15 16

17 18 19 20

30 sec 30 sec 30 sec 30 sec Clockwise 30 Sec Counter‐CW

Repeat 5‐8 Rest Interval

30 Sec

Jump Knee Tuck

30 Sec

Mary Katherine Lunge h

30 Sec

Leapfrog Squat

30 Sec

Twist Combo

30 Sec

Repeat 9‐12 Rest Interval

30 Sec

Rock Star Hop

30 Sec

Gap Jump

30 Sec

Squat Jack

30 Sec

Military March

30 Sec

Repeat 13‐16 Rest Interval

30 Sec

Run Squat 180 Jump Switch Lateral Leapfrog Squat

30 Sec

Monster Truck Tire

30 Sec

Hot Foot

30 Sec/Foot

Repeat 17‐20 Rest Interval

30 Sec

Bonus Round

21 Pitch & Catch 22 Jump Shot 23 Football Hero

60 Sec 60 Sec 60 Sec

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Shoulders & Arms (Workout Time 59:53) Date:

Goal Round

Alt. Shoulder Press

Reps

Weight (lbs)

1 2

In & Out Bicep Curl

1 2

Two‐Arm Tricep  Kickback Deep Swimmer's Presses

1 2 1 2

Full Supination  Concentration Curls Chair Dips

1 2 1 2

Upright Rows

1 2

Static Arm Curls

1 2

Flip‐Grip Twist Tricep  Kickbacks

1

Seated Two‐Angle  Shoulder Flys

1

Crouching Cohen Curls

2

2 1 2

Lying‐Down Tricep  Extensions

1

2

Bonus Round In & Out Straight‐Arm  Shoulder Flys Congdon Curls

1 2 1 2

Side Tri‐Raises

1 2

Ab Ripper X

Workout Time 16:07

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Yoga X (Workout Time 92:24) Date:

Exercise

Time

Runner's Pose Crescent Pose Warrior One Warrior Two Reverse Warrior

Moving Asanas

Triangle Pose Twisting Triangle Chair to Twisting Chair Right‐Angle Pose to Exterior Prayer Twist from Runner's Pose to Side  Arm Balance Warrior Three to Standing Splits Half Moon to Twisting Half Moon

Balance  Postures

Floor Work

Tree

90 Sec

Royal Dancer

90 Sec

Standing Leg Extension

30 Sec

Crane

60 Sec

Seated Spinal Stretch

5 Breaths E. Side

Cat Streatch

9 Reps

Frog

60 Sec

Bridge or Wheel Plough Into Shoulder Stand w/ Leg  Variations into Plough

5 Breaths

Table

5 Breaths

Cobbler Pose

60 Sec

30 Sec

One‐Legged Hamstring Stretch into Two  Legged Touch The Sky Boat

The Yoga Belly

Half Boat

30 Sec E. Side

Scissor

30 Sec E. Side

Torso Twist Hold

30 Sec E. Side

Deep Torso Twist Hold

30 Sec E. Side

Touch The Sky

60 Sec

Side Twist Glute Stretch Happy Baby

Floor Work

Child's Pose Shavasana (Corpse Pose) Fetal Pose Mediation Pose (Lotus)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Legs, Back & Abs (Workout Time 58:56) Date:

Goal

Actual

Round Reps/Time Reps/Time Balance Lunge

1

Calf Raise Squat

1

25/side

1 Reverse Chin Up 2 Super Skater

1

25/side

Wall Squat

1

90 Sec

1 Wide Front Pull‐Up 2 Step Back Lunge

1

15/side

Alt. Side Lunge

1

24

1 Closed Grip Overhand Pull‐Up 2 Single‐Leg Wall Squat

1

60 Sec

Deadlift Squat

1

20/leg

1 Switch Grip Pull‐Up

2 Ballistic Stretch

1

60 Sec

Three‐Way Lunge

1

30

Sneaky Lunge

1

20

Chair Salutations

1

2

Toe‐Roll Iso Lunge

1

20

Groucho Walk

1

45 Sec

Calf Raises

1

75

80/20 Cyber‐Speed Squat

1

30/leg

Ab Ripper X

Workout Time 16:07

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Kenpo X (Workout Time 55:46) Date: Exercise

Reps/Time

Twist & Pivot

25/side

Twist & Pivot w/ Hook & Uppercut

25/side 20/side 10 Doubles/side

Jabs Jab/Cross

25/side

Jab/Cross/Hook Jab/Cross/Hook/Uppercut

25/side 25/side

Cardio Break Step Drag/High‐Low Punch Jab/Cross Switch

20 Reps 10 Doubles/side 20

Hook/Uppercut Switch Knee Kick

20 20/side 10 Doubles/side

Cardio Break Side Kick

30/side

Back Kick

25/side

Three‐Direction Kick Side Lunge w/ High Sword/Low  Hammer Step Drag/Claw/Low Punch

72 15/side 15/Side 10 Doubles/side

Cardio Break High Block

30

Inward Block Outward Block

30 30

Downard Block

30

Star Block

16 Cardio Break

Front Shuffle w/ High Block/Low  Punch Knee/Back Kick Front & Back  Knuckles/Ball/kick/Back Kick Hook/Uppercut/Low Side Kick

15/side 10 Doubles/side 15/side 10/Side 10/Side

Elbow Series

30

Vertical Punches Cardio Break

100

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Rest Day/Stretch Day Date:

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Chest, Back & Abs (Work Out Time 52:50) Date:

Goal Round

Reps

1 Standard Push‐Up 2 1 Wide Grip Pull‐Up 2 1 Millitary Push‐Up 2 Reverse Grip Chin  Up

1 2 1

Wide Fly Push‐Up 2 1 Close Grip Pull‐Up 2 1 Decline Push‐Up 2 1 Heavy Pants 2 1 Diamond Push‐Up 2 1 Lawn Mower 2 1 Dive Bomber 2 Ab Ripper X

Workout Time 16:07

Weight (lbs)

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Plyometrics (Workout Time 58:36) Date:

1 2 3 4

Exercise

Time

Jump Squat

30 sec

Run‐Stance Squat

30 sec

Airborne Heisman

30 sec

Swing Kick

30 Sec

Repeat 1‐4 Rest Interval

30 Sec

5 Squat Reach Jump 6 Run‐Stance Squat Switch Pick‐Up 7 Double Airborne Heisman 8 Circle Run

9 10 11 12

13 14 15 16

17 18 19 20

30 sec 30 sec 30 sec 30 sec Clockwise 30 Sec Counter‐CW

Repeat 5‐8 Rest Interval

30 Sec

Jump Knee Tuck

30 Sec

Mary Katherine Lunge h

30 Sec

Leapfrog Squat

30 Sec

Twist Combo

30 Sec

Repeat 9‐12 Rest Interval

30 Sec

Rock Star Hop

30 Sec

Gap Jump

30 Sec

Squat Jack

30 Sec

Military March

30 Sec

Repeat 13‐16 Rest Interval

30 Sec

Run Squat 180 Jump Switch Lateral Leapfrog Squat

30 Sec

Monster Truck Tire

30 Sec

Hot Foot

30 Sec/Foot

Repeat 17‐20 Rest Interval

30 Sec

Bonus Round

21 Pitch & Catch 22 Jump Shot 23 Football Hero

60 Sec 60 Sec 60 Sec

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Shoulders & Arms (Workout Time 59:53) Date:

Goal Round

Alt. Shoulder Press

Reps

Weight (lbs)

1 2

In & Out Bicep Curl

1 2

Two‐Arm Tricep  Kickback Deep Swimmer's Presses

1 2 1 2

Full Supination  Concentration Curls Chair Dips

1 2 1 2

Upright Rows

1 2

Static Arm Curls

1 2

Flip‐Grip Twist Tricep  Kickbacks

1

Seated Two‐Angle  Shoulder Flys

1

Crouching Cohen Curls

2

2 1 2

Lying‐Down Tricep  Extensions

1

2

Bonus Round In & Out Straight‐Arm  Shoulder Flys Congdon Curls

1 2 1 2

Side Tri‐Raises

1 2

Ab Ripper X

Workout Time 16:07

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Yoga X (Workout Time 92:24) Date:

Exercise

Time

Runner's Pose Crescent Pose Warrior One Warrior Two Reverse Warrior

Moving Asanas

Triangle Pose Twisting Triangle Chair to Twisting Chair Right‐Angle Pose to Exterior Prayer Twist from Runner's Pose to Side  Arm Balance Warrior Three to Standing Splits Half Moon to Twisting Half Moon

Balance  Postures

Floor Work

Tree

90 Sec

Royal Dancer

90 Sec

Standing Leg Extension

30 Sec

Crane

60 Sec

Seated Spinal Stretch

5 Breaths E. Side

Cat Streatch

9 Reps

Frog

60 Sec

Bridge or Wheel Plough Into Shoulder Stand w/ Leg  Variations into Plough

5 Breaths

Table

5 Breaths

Cobbler Pose

60 Sec

30 Sec

One‐Legged Hamstring Stretch into Two  Legged Touch The Sky Boat

The Yoga Belly

Half Boat

30 Sec E. Side

Scissor

30 Sec E. Side

Torso Twist Hold

30 Sec E. Side

Deep Torso Twist Hold

30 Sec E. Side

Touch The Sky

60 Sec

Side Twist Glute Stretch Happy Baby

Floor Work

Child's Pose Shavasana (Corpse Pose) Fetal Pose Mediation Pose (Lotus)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Legs, Back & Abs (Workout Time 58:56) Date:

Goal

Actual

Round Reps/Time Reps/Time Balance Lunge

1

Calf Raise Squat

1

25/side

1 Reverse Chin Up 2 Super Skater

1

25/side

Wall Squat

1

90 Sec

1 Wide Front Pull‐Up 2 Step Back Lunge

1

15/side

Alt. Side Lunge

1

24

1 Closed Grip Overhand Pull‐Up 2 Single‐Leg Wall Squat

1

60 Sec

Deadlift Squat

1

20/leg

1 Switch Grip Pull‐Up

2 Ballistic Stretch

1

60 Sec

Three‐Way Lunge

1

30

Sneaky Lunge

1

20

Chair Salutations

1

2

Toe‐Roll Iso Lunge

1

20

Groucho Walk

1

45 Sec

Calf Raises

1

75

80/20 Cyber‐Speed Squat

1

30/leg

Ab Ripper X

Workout Time 16:07

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Kenpo X (Workout Time 55:46) Date: Exercise

Reps/Time

Twist & Pivot

25/side

Twist & Pivot w/ Hook & Uppercut

25/side 20/side 10 Doubles/side

Jabs Jab/Cross

25/side

Jab/Cross/Hook Jab/Cross/Hook/Uppercut

25/side 25/side

Cardio Break Step Drag/High‐Low Punch Jab/Cross Switch

20 Reps 10 Doubles/side 20

Hook/Uppercut Switch Knee Kick

20 20/side 10 Doubles/side

Cardio Break Side Kick

30/side

Back Kick

25/side

Three‐Direction Kick Side Lunge w/ High Sword/Low  Hammer Step Drag/Claw/Low Punch

72 15/side 15/Side 10 Doubles/side

Cardio Break High Block

30

Inward Block Outward Block

30 30

Downard Block

30

Star Block

16 Cardio Break

Front Shuffle w/ High Block/Low  Punch Knee/Back Kick Front & Back  Knuckles/Ball/kick/Back Kick Hook/Uppercut/Low Side Kick

15/side 10 Doubles/side 15/side 10/Side 10/Side

Elbow Series

30

Vertical Punches Cardio Break

100

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Rest Day/Stretch Day Date:

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Yoga X (Workout Time 92:24) Date:

Exercise

Time

Runner's Pose Crescent Pose Warrior One Warrior Two Reverse Warrior

Moving Asanas

Triangle Pose Twisting Triangle Chair to Twisting Chair Right‐Angle Pose to Exterior Prayer Twist from Runner's Pose to Side  Arm Balance Warrior Three to Standing Splits Half Moon to Twisting Half Moon

Balance  Postures

Floor Work

Tree

90 Sec

Royal Dancer

90 Sec

Standing Leg Extension

30 Sec

Crane

60 Sec

Seated Spinal Stretch

5 Breaths E. Side

Cat Streatch

9 Reps

Frog

60 Sec

Bridge or Wheel Plough Into Shoulder Stand w/ Leg  Variations into Plough

5 Breaths

Table

5 Breaths

Cobbler Pose

60 Sec

30 Sec

One‐Legged Hamstring Stretch into Two  Legged Touch The Sky Boat

The Yoga Belly

Half Boat

30 Sec E. Side

Scissor

30 Sec E. Side

Torso Twist Hold

30 Sec E. Side

Deep Torso Twist Hold

30 Sec E. Side

Touch The Sky

60 Sec

Side Twist Glute Stretch Happy Baby

Floor Work

Child's Pose Shavasana (Corpse Pose) Fetal Pose Mediation Pose (Lotus)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Core Synergistics (Workout Time 57:27) Date: Exercise

Reps/Time

Stacked Foot/Staggered Hands  Push‐Up Banana Roll

2

Leaning Crescent Lunges

24

Squat Run

60 Sec

Sphinx Push‐Up Bow to Boat

5

Low Lateral Skaters

20

Lunge & Reach

120 Sec

Break & Stretch

45 Sec

Prison Cell Push‐Up

8

Side Hip Raise

30‐40

Squat X‐Press

30

Plank to Chaturanga Run

60 Sec

Walking Push‐Up

4 Each

Superman Banana

60 Sec

Lunge Kickback Curl Press

20

Towel Hoppers

60 Sec

Ballistic Stretch

45 Sec

Reach High & Under Push‐Ups Steam Engine

Max 50

Dreya Roll Knee/Back Kick

15/side

Bonus Round Plank to Chaturanga Iso

10/10 Count

Halfback

60 Sec

Table Dip Leg Raise

60 Sec

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Kenpo X (Workout Time 55:46) Date: Exercise

Reps/Time

Twist & Pivot

25/side

Twist & Pivot w/ Hook & Uppercut

25/side 20/side 10 Doubles/side

Jabs Jab/Cross

25/side

Jab/Cross/Hook Jab/Cross/Hook/Uppercut

25/side 25/side

Cardio Break Step Drag/High‐Low Punch Jab/Cross Switch

20 Reps 10 Doubles/side 20

Hook/Uppercut Switch Knee Kick

20 20/side 10 Doubles/side

Cardio Break Side Kick

30/side

Back Kick

25/side

Three‐Direction Kick Side Lunge w/ High Sword/Low  Hammer Step Drag/Claw/Low Punch

72 15/side 15/Side 10 Doubles/side

Cardio Break High Block

30

Inward Block Outward Block

30 30

Downard Block

30

Star Block

16 Cardio Break

Front Shuffle w/ High Block/Low  Punch Knee/Back Kick Front & Back  Knuckles/Ball/kick/Back Kick Hook/Uppercut/Low Side Kick

15/side 10 Doubles/side 15/side 10/Side 10/Side

Elbow Series

30

Vertical Punches Cardio Break

100

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Rest Day/Stretch Day Date:

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Core Synergistics (Workout Time 57:27) Date: Exercise

Reps/Time

Stacked Foot/Staggered Hands  Push‐Up Banana Roll

2

Leaning Crescent Lunges

24

Squat Run

60 Sec

Sphinx Push‐Up Bow to Boat

5

Low Lateral Skaters

20

Lunge & Reach

120 Sec

Break & Stretch

45 Sec

Prison Cell Push‐Up

8

Side Hip Raise

30‐40

Squat X‐Press

30

Plank to Chaturanga Run

60 Sec

Walking Push‐Up

4 Each

Superman Banana

60 Sec

Lunge Kickback Curl Press

20

Towel Hoppers

60 Sec

Ballistic Stretch

45 Sec

Reach High & Under Push‐Ups Steam Engine

Max 50

Dreya Roll Knee/Back Kick

15/side

Bonus Round Plank to Chaturanga Iso

10/10 Count

Halfback

60 Sec

Table Dip Leg Raise

60 Sec

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Yoga X (Workout Time 92:24) Date:

Exercise

Time

Runner's Pose Crescent Pose Warrior One Warrior Two Reverse Warrior

Moving Asanas

Triangle Pose Twisting Triangle Chair to Twisting Chair Right‐Angle Pose to Exterior Prayer Twist from Runner's Pose to Side  Arm Balance Warrior Three to Standing Splits Half Moon to Twisting Half Moon

Balance  Postures

Floor Work

Tree

90 Sec

Royal Dancer

90 Sec

Standing Leg Extension

30 Sec

Crane

60 Sec

Seated Spinal Stretch

5 Breaths E. Side

Cat Streatch

9 Reps

Frog

60 Sec

Bridge or Wheel Plough Into Shoulder Stand w/ Leg  Variations into Plough

5 Breaths

Table

5 Breaths

Cobbler Pose

60 Sec

30 Sec

One‐Legged Hamstring Stretch into Two  Legged Touch The Sky Boat

The Yoga Belly

Half Boat

30 Sec E. Side

Scissor

30 Sec E. Side

Torso Twist Hold

30 Sec E. Side

Deep Torso Twist Hold

30 Sec E. Side

Touch The Sky

60 Sec

Side Twist Glute Stretch Happy Baby

Floor Work

Child's Pose Shavasana (Corpse Pose) Fetal Pose Mediation Pose (Lotus)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Rest Day/Stretch Day Date:

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Chest, Shoulders, Triceps & Ab Ripper X (Workout Time 55:44) Date:

Goal Reps

Weight (lbs)

Slow Motion 3‐in‐1 Push‐ Ups in & Out Shoulder Flys Chair Dips Plange Push‐Ups Pike Presses Side Tri‐Raises Floor Flys Scarecrows Overhead Tricep  Extensions Two‐Twitch Speed Push‐ Ups Y‐Presses Lying Tricep Extensions Side‐to‐Side Push‐Ups Pour Flys Side‐Leaning Tricep  Extensions One‐Arm Push‐Ups Weighted Circles Throw the Bomb Clap or Plyo Push‐Ups Slo‐Mo Throws Front‐to‐Back Tricep  Extensions One‐Arm Balance Push‐ Ups Fly‐Row Presses Dumbbell Cross‐Body  Blows AB Ripper X

Workout Time 16:07

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Plyometrics (Workout Time 58:36) Date:

1 2 3 4

Exercise

Time

Jump Squat

30 sec

Run‐Stance Squat

30 sec

Airborne Heisman

30 sec

Swing Kick

30 Sec

Repeat 1‐4 Rest Interval

30 Sec

5 Squat Reach Jump 6 Run‐Stance Squat Switch Pick‐Up 7 Double Airborne Heisman 8 Circle Run

9 10 11 12

13 14 15 16

17 18 19 20

30 sec 30 sec 30 sec 30 sec Clockwise 30 Sec Counter‐CW

Repeat 5‐8 Rest Interval

30 Sec

Jump Knee Tuck

30 Sec

Mary Katherine Lunge h

30 Sec

Leapfrog Squat

30 Sec

Twist Combo

30 Sec

Repeat 9‐12 Rest Interval

30 Sec

Rock Star Hop

30 Sec

Gap Jump

30 Sec

Squat Jack

30 Sec

Military March

30 Sec

Repeat 13‐16 Rest Interval

30 Sec

Run Squat 180 Jump Switch Lateral Leapfrog Squat

30 Sec

Monster Truck Tire

30 Sec

Hot Foot

30 Sec/Foot

Repeat 17‐20 Rest Interval

30 Sec

Bonus Round

21 Pitch & Catch 22 Jump Shot 23 Football Hero

60 Sec 60 Sec 60 Sec

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Back, Biceps & Ab Ripper X (Workout Time 51:36) Date:

Goal Reps

Weight (lbs)

Wide Front Pull‐Ups Lawn Mowers Twenty‐Ones One‐Arm Cross‐Body  Curls Switch Grip Pull‐Ups Elbows‐Out  Lawnmowers Standing Bicep Curls One‐Arm Concentration  Curls Corn Cob Pull‐Ups Reverse Grip Bent‐Over  Rows Open Arm Curls Towl Pull‐Ups Congdon Locomotives Crouching Cohen Curls One‐Arm Corkscrew  Curls Chin‐Ups Seated Bent‐Over Back  Flys Curl‐Up/Hammer Downs Hammer Curls Max Rep pull‐Ups Superman In‐Out Hammer Curls Strip‐Set Curls AB Ripper X

Workout Time 16:07

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Yoga X (Workout Time 92:24) Date:

Exercise

Time

Runner's Pose Crescent Pose Warrior One Warrior Two Reverse Warrior

Moving Asanas

Triangle Pose Twisting Triangle Chair to Twisting Chair Right‐Angle Pose to Exterior Prayer Twist from Runner's Pose to Side  Arm Balance Warrior Three to Standing Splits Half Moon to Twisting Half Moon

Balance  Postures

Floor Work

Tree

90 Sec

Royal Dancer

90 Sec

Standing Leg Extension

30 Sec

Crane

60 Sec

Seated Spinal Stretch

5 Breaths E. Side

Cat Streatch

9 Reps

Frog

60 Sec

Bridge or Wheel Plough Into Shoulder Stand w/ Leg  Variations into Plough

5 Breaths

Table

5 Breaths

Cobbler Pose

60 Sec

30 Sec

One‐Legged Hamstring Stretch into Two  Legged Touch The Sky Boat

The Yoga Belly

Half Boat

30 Sec E. Side

Scissor

30 Sec E. Side

Torso Twist Hold

30 Sec E. Side

Deep Torso Twist Hold

30 Sec E. Side

Touch The Sky

60 Sec

Side Twist Glute Stretch Happy Baby

Floor Work

Child's Pose Shavasana (Corpse Pose) Fetal Pose Mediation Pose (Lotus)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Legs, Back & Abs (Workout Time 58:56) Date:

Goal

Actual

Round Reps/Time Reps/Time Balance Lunge

1

Calf Raise Squat

1

25/side

1 Reverse Chin Up 2 Super Skater

1

25/side

Wall Squat

1

90 Sec

1 Wide Front Pull‐Up 2 Step Back Lunge

1

15/side

Alt. Side Lunge

1

24

1 Closed Grip Overhand Pull‐Up 2 Single‐Leg Wall Squat

1

60 Sec

Deadlift Squat

1

20/leg

1 Switch Grip Pull‐Up

2 Ballistic Stretch

1

60 Sec

Three‐Way Lunge

1

30

Sneaky Lunge

1

20

Chair Salutations

1

2

Toe‐Roll Iso Lunge

1

20

Groucho Walk

1

45 Sec

Calf Raises

1

75

80/20 Cyber‐Speed Squat

1

30/leg

Ab Ripper X

Workout Time 16:07

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Kenpo X (Workout Time 55:46) Date: Exercise

Reps/Time

Twist & Pivot

25/side

Twist & Pivot w/ Hook & Uppercut

25/side 20/side 10 Doubles/side

Jabs Jab/Cross

25/side

Jab/Cross/Hook Jab/Cross/Hook/Uppercut

25/side 25/side

Cardio Break Step Drag/High‐Low Punch Jab/Cross Switch

20 Reps 10 Doubles/side 20

Hook/Uppercut Switch Knee Kick

20 20/side 10 Doubles/side

Cardio Break Side Kick

30/side

Back Kick

25/side

Three‐Direction Kick Side Lunge w/ High Sword/Low  Hammer Step Drag/Claw/Low Punch

72 15/side 15/Side 10 Doubles/side

Cardio Break High Block

30

Inward Block Outward Block

30 30

Downard Block

30

Star Block

16 Cardio Break

Front Shuffle w/ High Block/Low  Punch Knee/Back Kick Front & Back  Knuckles/Ball/kick/Back Kick Hook/Uppercut/Low Side Kick

15/side 10 Doubles/side 15/side 10/Side 10/Side

Elbow Series

30

Vertical Punches Cardio Break

100

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Rest Day/Stretch Day Date:

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Chest, Shoulders, Triceps & Ab Ripper X (Workout Time 55:44) Date:

Goal Reps

Weight (lbs)

Slow Motion 3‐in‐1 Push‐ Ups in & Out Shoulder Flys Chair Dips Plange Push‐Ups Pike Presses Side Tri‐Raises Floor Flys Scarecrows Overhead Tricep  Extensions Two‐Twitch Speed Push‐ Ups Y‐Presses Lying Tricep Extensions Side‐to‐Side Push‐Ups Pour Flys Side‐Leaning Tricep  Extensions One‐Arm Push‐Ups Weighted Circles Throw the Bomb Clap or Plyo Push‐Ups Slo‐Mo Throws Front‐to‐Back Tricep  Extensions One‐Arm Balance Push‐ Ups Fly‐Row Presses Dumbbell Cross‐Body  Blows AB Ripper X

Workout Time 16:07

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Plyometrics (Workout Time 58:36) Date:

1 2 3 4

Exercise

Time

Jump Squat

30 sec

Run‐Stance Squat

30 sec

Airborne Heisman

30 sec

Swing Kick

30 Sec

Repeat 1‐4 Rest Interval

30 Sec

5 Squat Reach Jump 6 Run‐Stance Squat Switch Pick‐Up 7 Double Airborne Heisman 8 Circle Run

9 10 11 12

13 14 15 16

17 18 19 20

30 sec 30 sec 30 sec 30 sec Clockwise 30 Sec Counter‐CW

Repeat 5‐8 Rest Interval

30 Sec

Jump Knee Tuck

30 Sec

Mary Katherine Lunge h

30 Sec

Leapfrog Squat

30 Sec

Twist Combo

30 Sec

Repeat 9‐12 Rest Interval

30 Sec

Rock Star Hop

30 Sec

Gap Jump

30 Sec

Squat Jack

30 Sec

Military March

30 Sec

Repeat 13‐16 Rest Interval

30 Sec

Run Squat 180 Jump Switch Lateral Leapfrog Squat

30 Sec

Monster Truck Tire

30 Sec

Hot Foot

30 Sec/Foot

Repeat 17‐20 Rest Interval

30 Sec

Bonus Round

21 Pitch & Catch 22 Jump Shot 23 Football Hero

60 Sec 60 Sec 60 Sec

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Back, Biceps & Ab Ripper X (Workout Time 51:36) Date:

Goal Reps

Weight (lbs)

Wide Front Pull‐Ups Lawn Mowers Twenty‐Ones One‐Arm Cross‐Body  Curls Switch Grip Pull‐Ups Elbows‐Out  Lawnmowers Standing Bicep Curls One‐Arm Concentration  Curls Corn Cob Pull‐Ups Reverse Grip Bent‐Over  Rows Open Arm Curls Towl Pull‐Ups Congdon Locomotives Crouching Cohen Curls One‐Arm Corkscrew  Curls Chin‐Ups Seated Bent‐Over Back  Flys Curl‐Up/Hammer Downs Hammer Curls Max Rep pull‐Ups Superman In‐Out Hammer Curls Strip‐Set Curls AB Ripper X

Workout Time 16:07

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Yoga X (Workout Time 92:24) Date:

Exercise

Time

Runner's Pose Crescent Pose Warrior One Warrior Two Reverse Warrior

Moving Asanas

Triangle Pose Twisting Triangle Chair to Twisting Chair Right‐Angle Pose to Exterior Prayer Twist from Runner's Pose to Side  Arm Balance Warrior Three to Standing Splits Half Moon to Twisting Half Moon

Balance  Postures

Floor Work

Tree

90 Sec

Royal Dancer

90 Sec

Standing Leg Extension

30 Sec

Crane

60 Sec

Seated Spinal Stretch

5 Breaths E. Side

Cat Streatch

9 Reps

Frog

60 Sec

Bridge or Wheel Plough Into Shoulder Stand w/ Leg  Variations into Plough

5 Breaths

Table

5 Breaths

Cobbler Pose

60 Sec

30 Sec

One‐Legged Hamstring Stretch into Two  Legged Touch The Sky Boat

The Yoga Belly

Half Boat

30 Sec E. Side

Scissor

30 Sec E. Side

Torso Twist Hold

30 Sec E. Side

Deep Torso Twist Hold

30 Sec E. Side

Touch The Sky

60 Sec

Side Twist Glute Stretch Happy Baby

Floor Work

Child's Pose Shavasana (Corpse Pose) Fetal Pose Mediation Pose (Lotus)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Legs, Back & Abs (Workout Time 58:56) Date:

Goal

Actual

Round Reps/Time Reps/Time Balance Lunge

1

Calf Raise Squat

1

25/side

1 Reverse Chin Up 2 Super Skater

1

25/side

Wall Squat

1

90 Sec

1 Wide Front Pull‐Up 2 Step Back Lunge

1

15/side

Alt. Side Lunge

1

24

1 Closed Grip Overhand Pull‐Up 2 Single‐Leg Wall Squat

1

60 Sec

Deadlift Squat

1

20/leg

1 Switch Grip Pull‐Up

2 Ballistic Stretch

1

60 Sec

Three‐Way Lunge

1

30

Sneaky Lunge

1

20

Chair Salutations

1

2

Toe‐Roll Iso Lunge

1

20

Groucho Walk

1

45 Sec

Calf Raises

1

75

80/20 Cyber‐Speed Squat

1

30/leg

Ab Ripper X

Workout Time 16:07

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Kenpo X (Workout Time 55:46) Date: Exercise

Reps/Time

Twist & Pivot

25/side

Twist & Pivot w/ Hook & Uppercut

25/side 20/side 10 Doubles/side

Jabs Jab/Cross

25/side

Jab/Cross/Hook Jab/Cross/Hook/Uppercut

25/side 25/side

Cardio Break Step Drag/High‐Low Punch Jab/Cross Switch

20 Reps 10 Doubles/side 20

Hook/Uppercut Switch Knee Kick

20 20/side 10 Doubles/side

Cardio Break Side Kick

30/side

Back Kick

25/side

Three‐Direction Kick Side Lunge w/ High Sword/Low  Hammer Step Drag/Claw/Low Punch

72 15/side 15/Side 10 Doubles/side

Cardio Break High Block

30

Inward Block Outward Block

30 30

Downard Block

30

Star Block

16 Cardio Break

Front Shuffle w/ High Block/Low  Punch Knee/Back Kick Front & Back  Knuckles/Ball/kick/Back Kick Hook/Uppercut/Low Side Kick

15/side 10 Doubles/side 15/side 10/Side 10/Side

Elbow Series

30

Vertical Punches Cardio Break

100

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Rest Day/Stretch Day Date:

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Chest, Shoulders, Triceps & Ab Ripper X (Workout Time 55:44) Date:

Goal Reps

Weight (lbs)

Slow Motion 3‐in‐1 Push‐ Ups in & Out Shoulder Flys Chair Dips Plange Push‐Ups Pike Presses Side Tri‐Raises Floor Flys Scarecrows Overhead Tricep  Extensions Two‐Twitch Speed Push‐ Ups Y‐Presses Lying Tricep Extensions Side‐to‐Side Push‐Ups Pour Flys Side‐Leaning Tricep  Extensions One‐Arm Push‐Ups Weighted Circles Throw the Bomb Clap or Plyo Push‐Ups Slo‐Mo Throws Front‐to‐Back Tricep  Extensions One‐Arm Balance Push‐ Ups Fly‐Row Presses Dumbbell Cross‐Body  Blows AB Ripper X

Workout Time 16:07

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Plyometrics (Workout Time 58:36) Date:

1 2 3 4

Exercise

Time

Jump Squat

30 sec

Run‐Stance Squat

30 sec

Airborne Heisman

30 sec

Swing Kick

30 Sec

Repeat 1‐4 Rest Interval

30 Sec

5 Squat Reach Jump 6 Run‐Stance Squat Switch Pick‐Up 7 Double Airborne Heisman 8 Circle Run

9 10 11 12

13 14 15 16

17 18 19 20

30 sec 30 sec 30 sec 30 sec Clockwise 30 Sec Counter‐CW

Repeat 5‐8 Rest Interval

30 Sec

Jump Knee Tuck

30 Sec

Mary Katherine Lunge h

30 Sec

Leapfrog Squat

30 Sec

Twist Combo

30 Sec

Repeat 9‐12 Rest Interval

30 Sec

Rock Star Hop

30 Sec

Gap Jump

30 Sec

Squat Jack

30 Sec

Military March

30 Sec

Repeat 13‐16 Rest Interval

30 Sec

Run Squat 180 Jump Switch Lateral Leapfrog Squat

30 Sec

Monster Truck Tire

30 Sec

Hot Foot

30 Sec/Foot

Repeat 17‐20 Rest Interval

30 Sec

Bonus Round

21 Pitch & Catch 22 Jump Shot 23 Football Hero

60 Sec 60 Sec 60 Sec

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Back, Biceps & Ab Ripper X (Workout Time 51:36) Date:

Goal Reps

Weight (lbs)

Wide Front Pull‐Ups Lawn Mowers Twenty‐Ones One‐Arm Cross‐Body  Curls Switch Grip Pull‐Ups Elbows‐Out  Lawnmowers Standing Bicep Curls One‐Arm Concentration  Curls Corn Cob Pull‐Ups Reverse Grip Bent‐Over  Rows Open Arm Curls Towl Pull‐Ups Congdon Locomotives Crouching Cohen Curls One‐Arm Corkscrew  Curls Chin‐Ups Seated Bent‐Over Back  Flys Curl‐Up/Hammer Downs Hammer Curls Max Rep pull‐Ups Superman In‐Out Hammer Curls Strip‐Set Curls AB Ripper X

Workout Time 16:07

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Yoga X (Workout Time 92:24) Date:

Exercise

Time

Runner's Pose Crescent Pose Warrior One Warrior Two Reverse Warrior

Moving Asanas

Triangle Pose Twisting Triangle Chair to Twisting Chair Right‐Angle Pose to Exterior Prayer Twist from Runner's Pose to Side  Arm Balance Warrior Three to Standing Splits Half Moon to Twisting Half Moon

Balance  Postures

Floor Work

Tree

90 Sec

Royal Dancer

90 Sec

Standing Leg Extension

30 Sec

Crane

60 Sec

Seated Spinal Stretch

5 Breaths E. Side

Cat Streatch

9 Reps

Frog

60 Sec

Bridge or Wheel Plough Into Shoulder Stand w/ Leg  Variations into Plough

5 Breaths

Table

5 Breaths

Cobbler Pose

60 Sec

30 Sec

One‐Legged Hamstring Stretch into Two  Legged Touch The Sky Boat

The Yoga Belly

Half Boat

30 Sec E. Side

Scissor

30 Sec E. Side

Torso Twist Hold

30 Sec E. Side

Deep Torso Twist Hold

30 Sec E. Side

Touch The Sky

60 Sec

Side Twist Glute Stretch Happy Baby

Floor Work

Child's Pose Shavasana (Corpse Pose) Fetal Pose Mediation Pose (Lotus)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Legs, Back & Abs (Workout Time 58:56) Date:

Goal

Actual

Round Reps/Time Reps/Time Balance Lunge

1

Calf Raise Squat

1

25/side

1 Reverse Chin Up 2 Super Skater

1

25/side

Wall Squat

1

90 Sec

1 Wide Front Pull‐Up 2 Step Back Lunge

1

15/side

Alt. Side Lunge

1

24

1 Closed Grip Overhand Pull‐Up 2 Single‐Leg Wall Squat

1

60 Sec

Deadlift Squat

1

20/leg

1 Switch Grip Pull‐Up

2 Ballistic Stretch

1

60 Sec

Three‐Way Lunge

1

30

Sneaky Lunge

1

20

Chair Salutations

1

2

Toe‐Roll Iso Lunge

1

20

Groucho Walk

1

45 Sec

Calf Raises

1

75

80/20 Cyber‐Speed Squat

1

30/leg

Ab Ripper X

Workout Time 16:07

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Kenpo X (Workout Time 55:46) Date: Exercise

Reps/Time

Twist & Pivot

25/side

Twist & Pivot w/ Hook & Uppercut

25/side 20/side 10 Doubles/side

Jabs Jab/Cross

25/side

Jab/Cross/Hook Jab/Cross/Hook/Uppercut

25/side 25/side

Cardio Break Step Drag/High‐Low Punch Jab/Cross Switch

20 Reps 10 Doubles/side 20

Hook/Uppercut Switch Knee Kick

20 20/side 10 Doubles/side

Cardio Break Side Kick

30/side

Back Kick

25/side

Three‐Direction Kick Side Lunge w/ High Sword/Low  Hammer Step Drag/Claw/Low Punch

72 15/side 15/Side 10 Doubles/side

Cardio Break High Block

30

Inward Block Outward Block

30 30

Downard Block

30

Star Block

16 Cardio Break

Front Shuffle w/ High Block/Low  Punch Knee/Back Kick Front & Back  Knuckles/Ball/kick/Back Kick Hook/Uppercut/Low Side Kick

15/side 10 Doubles/side 15/side 10/Side 10/Side

Elbow Series

30

Vertical Punches Cardio Break

100

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Rest Day/Stretch Day Date:

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Yoga X (Workout Time 92:24) Date:

Exercise

Time

Runner's Pose Crescent Pose Warrior One Warrior Two Reverse Warrior

Moving Asanas

Triangle Pose Twisting Triangle Chair to Twisting Chair Right‐Angle Pose to Exterior Prayer Twist from Runner's Pose to Side  Arm Balance Warrior Three to Standing Splits Half Moon to Twisting Half Moon

Balance  Postures

Floor Work

Tree

90 Sec

Royal Dancer

90 Sec

Standing Leg Extension

30 Sec

Crane

60 Sec

Seated Spinal Stretch

5 Breaths E. Side

Cat Streatch

9 Reps

Frog

60 Sec

Bridge or Wheel Plough Into Shoulder Stand w/ Leg  Variations into Plough

5 Breaths

Table

5 Breaths

Cobbler Pose

60 Sec

30 Sec

One‐Legged Hamstring Stretch into Two  Legged Touch The Sky Boat

The Yoga Belly

Half Boat

30 Sec E. Side

Scissor

30 Sec E. Side

Torso Twist Hold

30 Sec E. Side

Deep Torso Twist Hold

30 Sec E. Side

Touch The Sky

60 Sec

Side Twist Glute Stretch Happy Baby

Floor Work

Child's Pose Shavasana (Corpse Pose) Fetal Pose Mediation Pose (Lotus)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Core Synergistics (Workout Time 57:27) Date: Exercise

Reps/Time

Stacked Foot/Staggered Hands  Push‐Up Banana Roll

2

Leaning Crescent Lunges

24

Squat Run

60 Sec

Sphinx Push‐Up Bow to Boat

5

Low Lateral Skaters

20

Lunge & Reach

120 Sec

Break & Stretch

45 Sec

Prison Cell Push‐Up

8

Side Hip Raise

30‐40

Squat X‐Press

30

Plank to Chaturanga Run

60 Sec

Walking Push‐Up

4 Each

Superman Banana

60 Sec

Lunge Kickback Curl Press

20

Towel Hoppers

60 Sec

Ballistic Stretch

45 Sec

Reach High & Under Push‐Ups Steam Engine

Max 50

Dreya Roll Knee/Back Kick

15/side

Bonus Round Plank to Chaturanga Iso

10/10 Count

Halfback

60 Sec

Table Dip Leg Raise

60 Sec

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Kenpo X (Workout Time 55:46) Date: Exercise

Reps/Time

Twist & Pivot

25/side

Twist & Pivot w/ Hook & Uppercut

25/side 20/side 10 Doubles/side

Jabs Jab/Cross

25/side

Jab/Cross/Hook Jab/Cross/Hook/Uppercut

25/side 25/side

Cardio Break Step Drag/High‐Low Punch Jab/Cross Switch

20 Reps 10 Doubles/side 20

Hook/Uppercut Switch Knee Kick

20 20/side 10 Doubles/side

Cardio Break Side Kick

30/side

Back Kick

25/side

Three‐Direction Kick Side Lunge w/ High Sword/Low  Hammer Step Drag/Claw/Low Punch

72 15/side 15/Side 10 Doubles/side

Cardio Break High Block

30

Inward Block Outward Block

30 30

Downard Block

30

Star Block

16 Cardio Break

Front Shuffle w/ High Block/Low  Punch Knee/Back Kick Front & Back  Knuckles/Ball/kick/Back Kick Hook/Uppercut/Low Side Kick

15/side 10 Doubles/side 15/side 10/Side 10/Side

Elbow Series

30

Vertical Punches Cardio Break

100

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Rest Day/Stretch Day Date:

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Core Synergistics (Workout Time 57:27) Date: Exercise

Reps/Time

Stacked Foot/Staggered Hands  Push‐Up Banana Roll

2

Leaning Crescent Lunges

24

Squat Run

60 Sec

Sphinx Push‐Up Bow to Boat

5

Low Lateral Skaters

20

Lunge & Reach

120 Sec

Break & Stretch

45 Sec

Prison Cell Push‐Up

8

Side Hip Raise

30‐40

Squat X‐Press

30

Plank to Chaturanga Run

60 Sec

Walking Push‐Up

4 Each

Superman Banana

60 Sec

Lunge Kickback Curl Press

20

Towel Hoppers

60 Sec

Ballistic Stretch

45 Sec

Reach High & Under Push‐Ups Steam Engine

Max 50

Dreya Roll Knee/Back Kick

15/side

Bonus Round Plank to Chaturanga Iso

10/10 Count

Halfback

60 Sec

Table Dip Leg Raise

60 Sec

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Yoga X (Workout Time 92:24) Date:

Exercise

Time

Runner's Pose Crescent Pose Warrior One Warrior Two Reverse Warrior

Moving Asanas

Triangle Pose Twisting Triangle Chair to Twisting Chair Right‐Angle Pose to Exterior Prayer Twist from Runner's Pose to Side  Arm Balance Warrior Three to Standing Splits Half Moon to Twisting Half Moon

Balance  Postures

Floor Work

Tree

90 Sec

Royal Dancer

90 Sec

Standing Leg Extension

30 Sec

Crane

60 Sec

Seated Spinal Stretch

5 Breaths E. Side

Cat Streatch

9 Reps

Frog

60 Sec

Bridge or Wheel Plough Into Shoulder Stand w/ Leg  Variations into Plough

5 Breaths

Table

5 Breaths

Cobbler Pose

60 Sec

30 Sec

One‐Legged Hamstring Stretch into Two  Legged Touch The Sky Boat

The Yoga Belly

Half Boat

30 Sec E. Side

Scissor

30 Sec E. Side

Torso Twist Hold

30 Sec E. Side

Deep Torso Twist Hold

30 Sec E. Side

Touch The Sky

60 Sec

Side Twist Glute Stretch Happy Baby

Floor Work

Child's Pose Shavasana (Corpse Pose) Fetal Pose Mediation Pose (Lotus)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Rest Day/Stretch Day Date:

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Chest, Back & Abs (Work Out Time 52:50) Date:

Goal Round

Reps

1 Standard Push‐Up 2 1 Wide Grip Pull‐Up 2 1 Millitary Push‐Up 2 Reverse Grip Chin  Up

1 2 1

Wide Fly Push‐Up 2 1 Close Grip Pull‐Up 2 1 Decline Push‐Up 2 1 Heavy Pants 2 1 Diamond Push‐Up 2 1 Lawn Mower 2 1 Dive Bomber 2 Ab Ripper X

Workout Time 16:07

Weight (lbs)

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Plyometrics (Workout Time 58:36) Date:

1 2 3 4

Exercise

Time

Jump Squat

30 sec

Run‐Stance Squat

30 sec

Airborne Heisman

30 sec

Swing Kick

30 Sec

Repeat 1‐4 Rest Interval

30 Sec

5 Squat Reach Jump 6 Run‐Stance Squat Switch Pick‐Up 7 Double Airborne Heisman 8 Circle Run

9 10 11 12

13 14 15 16

17 18 19 20

30 sec 30 sec 30 sec 30 sec Clockwise 30 Sec Counter‐CW

Repeat 5‐8 Rest Interval

30 Sec

Jump Knee Tuck

30 Sec

Mary Katherine Lunge h

30 Sec

Leapfrog Squat

30 Sec

Twist Combo

30 Sec

Repeat 9‐12 Rest Interval

30 Sec

Rock Star Hop

30 Sec

Gap Jump

30 Sec

Squat Jack

30 Sec

Military March

30 Sec

Repeat 13‐16 Rest Interval

30 Sec

Run Squat 180 Jump Switch Lateral Leapfrog Squat

30 Sec

Monster Truck Tire

30 Sec

Hot Foot

30 Sec/Foot

Repeat 17‐20 Rest Interval

30 Sec

Bonus Round

21 Pitch & Catch 22 Jump Shot 23 Football Hero

60 Sec 60 Sec 60 Sec

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Shoulders & Arms (Workout Time 59:53) Date:

Goal Round

Alt. Shoulder Press

Reps

Weight (lbs)

1 2

In & Out Bicep Curl

1 2

Two‐Arm Tricep  Kickback Deep Swimmer's Presses

1 2 1 2

Full Supination  Concentration Curls Chair Dips

1 2 1 2

Upright Rows

1 2

Static Arm Curls

1 2

Flip‐Grip Twist Tricep  Kickbacks

1

Seated Two‐Angle  Shoulder Flys

1

Crouching Cohen Curls

2

2 1 2

Lying‐Down Tricep  Extensions

1

2

Bonus Round In & Out Straight‐Arm  Shoulder Flys Congdon Curls

1 2 1 2

Side Tri‐Raises

1 2

Ab Ripper X

Workout Time 16:07

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Yoga X (Workout Time 92:24) Date:

Exercise

Time

Runner's Pose Crescent Pose Warrior One Warrior Two Reverse Warrior

Moving Asanas

Triangle Pose Twisting Triangle Chair to Twisting Chair Right‐Angle Pose to Exterior Prayer Twist from Runner's Pose to Side  Arm Balance Warrior Three to Standing Splits Half Moon to Twisting Half Moon

Balance  Postures

Floor Work

Tree

90 Sec

Royal Dancer

90 Sec

Standing Leg Extension

30 Sec

Crane

60 Sec

Seated Spinal Stretch

5 Breaths E. Side

Cat Streatch

9 Reps

Frog

60 Sec

Bridge or Wheel Plough Into Shoulder Stand w/ Leg  Variations into Plough

5 Breaths

Table

5 Breaths

Cobbler Pose

60 Sec

30 Sec

One‐Legged Hamstring Stretch into Two  Legged Touch The Sky Boat

The Yoga Belly

Half Boat

30 Sec E. Side

Scissor

30 Sec E. Side

Torso Twist Hold

30 Sec E. Side

Deep Torso Twist Hold

30 Sec E. Side

Touch The Sky

60 Sec

Side Twist Glute Stretch Happy Baby

Floor Work

Child's Pose Shavasana (Corpse Pose) Fetal Pose Mediation Pose (Lotus)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Legs, Back & Abs (Workout Time 58:56) Date:

Goal

Actual

Round Reps/Time Reps/Time Balance Lunge

1

Calf Raise Squat

1

25/side

1 Reverse Chin Up 2 Super Skater

1

25/side

Wall Squat

1

90 Sec

1 Wide Front Pull‐Up 2 Step Back Lunge

1

15/side

Alt. Side Lunge

1

24

1 Closed Grip Overhand Pull‐Up 2 Single‐Leg Wall Squat

1

60 Sec

Deadlift Squat

1

20/leg

1 Switch Grip Pull‐Up

2 Ballistic Stretch

1

60 Sec

Three‐Way Lunge

1

30

Sneaky Lunge

1

20

Chair Salutations

1

2

Toe‐Roll Iso Lunge

1

20

Groucho Walk

1

45 Sec

Calf Raises

1

75

80/20 Cyber‐Speed Squat

1

30/leg

Ab Ripper X

Workout Time 16:07

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Kenpo X (Workout Time 55:46) Date: Exercise

Reps/Time

Twist & Pivot

25/side

Twist & Pivot w/ Hook & Uppercut

25/side 20/side 10 Doubles/side

Jabs Jab/Cross

25/side

Jab/Cross/Hook Jab/Cross/Hook/Uppercut

25/side 25/side

Cardio Break Step Drag/High‐Low Punch Jab/Cross Switch

20 Reps 10 Doubles/side 20

Hook/Uppercut Switch Knee Kick

20 20/side 10 Doubles/side

Cardio Break Side Kick

30/side

Back Kick

25/side

Three‐Direction Kick Side Lunge w/ High Sword/Low  Hammer Step Drag/Claw/Low Punch

72 15/side 15/Side 10 Doubles/side

Cardio Break High Block

30

Inward Block Outward Block

30 30

Downard Block

30

Star Block

16 Cardio Break

Front Shuffle w/ High Block/Low  Punch Knee/Back Kick Front & Back  Knuckles/Ball/kick/Back Kick Hook/Uppercut/Low Side Kick

15/side 10 Doubles/side 15/side 10/Side 10/Side

Elbow Series

30

Vertical Punches Cardio Break

100

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Rest Day/Stretch Day Date:

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Chest, Shoulders, Triceps & Ab Ripper X (Workout Time 55:44) Date:

Goal Reps

Weight (lbs)

Slow Motion 3‐in‐1 Push‐ Ups in & Out Shoulder Flys Chair Dips Plange Push‐Ups Pike Presses Side Tri‐Raises Floor Flys Scarecrows Overhead Tricep  Extensions Two‐Twitch Speed Push‐ Ups Y‐Presses Lying Tricep Extensions Side‐to‐Side Push‐Ups Pour Flys Side‐Leaning Tricep  Extensions One‐Arm Push‐Ups Weighted Circles Throw the Bomb Clap or Plyo Push‐Ups Slo‐Mo Throws Front‐to‐Back Tricep  Extensions One‐Arm Balance Push‐ Ups Fly‐Row Presses Dumbbell Cross‐Body  Blows AB Ripper X

Workout Time 16:07

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Plyometrics (Workout Time 58:36) Date:

1 2 3 4

Exercise

Time

Jump Squat

30 sec

Run‐Stance Squat

30 sec

Airborne Heisman

30 sec

Swing Kick

30 Sec

Repeat 1‐4 Rest Interval

30 Sec

5 Squat Reach Jump 6 Run‐Stance Squat Switch Pick‐Up 7 Double Airborne Heisman 8 Circle Run

9 10 11 12

13 14 15 16

17 18 19 20

30 sec 30 sec 30 sec 30 sec Clockwise 30 Sec Counter‐CW

Repeat 5‐8 Rest Interval

30 Sec

Jump Knee Tuck

30 Sec

Mary Katherine Lunge h

30 Sec

Leapfrog Squat

30 Sec

Twist Combo

30 Sec

Repeat 9‐12 Rest Interval

30 Sec

Rock Star Hop

30 Sec

Gap Jump

30 Sec

Squat Jack

30 Sec

Military March

30 Sec

Repeat 13‐16 Rest Interval

30 Sec

Run Squat 180 Jump Switch Lateral Leapfrog Squat

30 Sec

Monster Truck Tire

30 Sec

Hot Foot

30 Sec/Foot

Repeat 17‐20 Rest Interval

30 Sec

Bonus Round

21 Pitch & Catch 22 Jump Shot 23 Football Hero

60 Sec 60 Sec 60 Sec

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Back, Biceps & Ab Ripper X (Workout Time 51:36) Date:

Goal Reps

Weight (lbs)

Wide Front Pull‐Ups Lawn Mowers Twenty‐Ones One‐Arm Cross‐Body  Curls Switch Grip Pull‐Ups Elbows‐Out  Lawnmowers Standing Bicep Curls One‐Arm Concentration  Curls Corn Cob Pull‐Ups Reverse Grip Bent‐Over  Rows Open Arm Curls Towl Pull‐Ups Congdon Locomotives Crouching Cohen Curls One‐Arm Corkscrew  Curls Chin‐Ups Seated Bent‐Over Back  Flys Curl‐Up/Hammer Downs Hammer Curls Max Rep pull‐Ups Superman In‐Out Hammer Curls Strip‐Set Curls AB Ripper X

Workout Time 16:07

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Yoga X (Workout Time 92:24) Date:

Exercise

Time

Runner's Pose Crescent Pose Warrior One Warrior Two Reverse Warrior

Moving Asanas

Triangle Pose Twisting Triangle Chair to Twisting Chair Right‐Angle Pose to Exterior Prayer Twist from Runner's Pose to Side  Arm Balance Warrior Three to Standing Splits Half Moon to Twisting Half Moon

Balance  Postures

Floor Work

Tree

90 Sec

Royal Dancer

90 Sec

Standing Leg Extension

30 Sec

Crane

60 Sec

Seated Spinal Stretch

5 Breaths E. Side

Cat Streatch

9 Reps

Frog

60 Sec

Bridge or Wheel Plough Into Shoulder Stand w/ Leg  Variations into Plough

5 Breaths

Table

5 Breaths

Cobbler Pose

60 Sec

30 Sec

One‐Legged Hamstring Stretch into Two  Legged Touch The Sky Boat

The Yoga Belly

Half Boat

30 Sec E. Side

Scissor

30 Sec E. Side

Torso Twist Hold

30 Sec E. Side

Deep Torso Twist Hold

30 Sec E. Side

Touch The Sky

60 Sec

Side Twist Glute Stretch Happy Baby

Floor Work

Child's Pose Shavasana (Corpse Pose) Fetal Pose Mediation Pose (Lotus)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Legs, Back & Abs (Workout Time 58:56) Date:

Goal

Actual

Round Reps/Time Reps/Time Balance Lunge

1

Calf Raise Squat

1

25/side

1 Reverse Chin Up 2 Super Skater

1

25/side

Wall Squat

1

90 Sec

1 Wide Front Pull‐Up 2 Step Back Lunge

1

15/side

Alt. Side Lunge

1

24

1 Closed Grip Overhand Pull‐Up 2 Single‐Leg Wall Squat

1

60 Sec

Deadlift Squat

1

20/leg

1 Switch Grip Pull‐Up

2 Ballistic Stretch

1

60 Sec

Three‐Way Lunge

1

30

Sneaky Lunge

1

20

Chair Salutations

1

2

Toe‐Roll Iso Lunge

1

20

Groucho Walk

1

45 Sec

Calf Raises

1

75

80/20 Cyber‐Speed Squat

1

30/leg

Ab Ripper X

Workout Time 16:07

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Kenpo X (Workout Time 55:46) Date: Exercise

Reps/Time

Twist & Pivot

25/side

Twist & Pivot w/ Hook & Uppercut

25/side 20/side 10 Doubles/side

Jabs Jab/Cross

25/side

Jab/Cross/Hook Jab/Cross/Hook/Uppercut

25/side 25/side

Cardio Break Step Drag/High‐Low Punch Jab/Cross Switch

20 Reps 10 Doubles/side 20

Hook/Uppercut Switch Knee Kick

20 20/side 10 Doubles/side

Cardio Break Side Kick

30/side

Back Kick

25/side

Three‐Direction Kick Side Lunge w/ High Sword/Low  Hammer Step Drag/Claw/Low Punch

72 15/side 15/Side 10 Doubles/side

Cardio Break High Block

30

Inward Block Outward Block

30 30

Downard Block

30

Star Block

16 Cardio Break

Front Shuffle w/ High Block/Low  Punch Knee/Back Kick Front & Back  Knuckles/Ball/kick/Back Kick Hook/Uppercut/Low Side Kick

15/side 10 Doubles/side 15/side 10/Side 10/Side

Elbow Series

30

Vertical Punches Cardio Break

100

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Rest Day/Stretch Day Date:

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Chest, Back & Abs (Work Out Time 52:50) Date:

Goal Round

Reps

1 Standard Push‐Up 2 1 Wide Grip Pull‐Up 2 1 Millitary Push‐Up 2 Reverse Grip Chin  Up

1 2 1

Wide Fly Push‐Up 2 1 Close Grip Pull‐Up 2 1 Decline Push‐Up 2 1 Heavy Pants 2 1 Diamond Push‐Up 2 1 Lawn Mower 2 1 Dive Bomber 2 Ab Ripper X

Workout Time 16:07

Weight (lbs)

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Plyometrics (Workout Time 58:36) Date:

1 2 3 4

Exercise

Time

Jump Squat

30 sec

Run‐Stance Squat

30 sec

Airborne Heisman

30 sec

Swing Kick

30 Sec

Repeat 1‐4 Rest Interval

30 Sec

5 Squat Reach Jump 6 Run‐Stance Squat Switch Pick‐Up 7 Double Airborne Heisman 8 Circle Run

9 10 11 12

13 14 15 16

17 18 19 20

30 sec 30 sec 30 sec 30 sec Clockwise 30 Sec Counter‐CW

Repeat 5‐8 Rest Interval

30 Sec

Jump Knee Tuck

30 Sec

Mary Katherine Lunge h

30 Sec

Leapfrog Squat

30 Sec

Twist Combo

30 Sec

Repeat 9‐12 Rest Interval

30 Sec

Rock Star Hop

30 Sec

Gap Jump

30 Sec

Squat Jack

30 Sec

Military March

30 Sec

Repeat 13‐16 Rest Interval

30 Sec

Run Squat 180 Jump Switch Lateral Leapfrog Squat

30 Sec

Monster Truck Tire

30 Sec

Hot Foot

30 Sec/Foot

Repeat 17‐20 Rest Interval

30 Sec

Bonus Round

21 Pitch & Catch 22 Jump Shot 23 Football Hero

60 Sec 60 Sec 60 Sec

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Shoulders & Arms (Workout Time 59:53) Date:

Goal Round

Alt. Shoulder Press

Reps

Weight (lbs)

1 2

In & Out Bicep Curl

1 2

Two‐Arm Tricep  Kickback Deep Swimmer's Presses

1 2 1 2

Full Supination  Concentration Curls Chair Dips

1 2 1 2

Upright Rows

1 2

Static Arm Curls

1 2

Flip‐Grip Twist Tricep  Kickbacks

1

Seated Two‐Angle  Shoulder Flys

1

Crouching Cohen Curls

2

2 1 2

Lying‐Down Tricep  Extensions

1

2

Bonus Round In & Out Straight‐Arm  Shoulder Flys Congdon Curls

1 2 1 2

Side Tri‐Raises

1 2

Ab Ripper X

Workout Time 16:07

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Yoga X (Workout Time 92:24) Date:

Exercise

Time

Runner's Pose Crescent Pose Warrior One Warrior Two Reverse Warrior

Moving Asanas

Triangle Pose Twisting Triangle Chair to Twisting Chair Right‐Angle Pose to Exterior Prayer Twist from Runner's Pose to Side  Arm Balance Warrior Three to Standing Splits Half Moon to Twisting Half Moon

Balance  Postures

Floor Work

Tree

90 Sec

Royal Dancer

90 Sec

Standing Leg Extension

30 Sec

Crane

60 Sec

Seated Spinal Stretch

5 Breaths E. Side

Cat Streatch

9 Reps

Frog

60 Sec

Bridge or Wheel Plough Into Shoulder Stand w/ Leg  Variations into Plough

5 Breaths

Table

5 Breaths

Cobbler Pose

60 Sec

30 Sec

One‐Legged Hamstring Stretch into Two  Legged Touch The Sky Boat

The Yoga Belly

Half Boat

30 Sec E. Side

Scissor

30 Sec E. Side

Torso Twist Hold

30 Sec E. Side

Deep Torso Twist Hold

30 Sec E. Side

Touch The Sky

60 Sec

Side Twist Glute Stretch Happy Baby

Floor Work

Child's Pose Shavasana (Corpse Pose) Fetal Pose Mediation Pose (Lotus)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Legs, Back & Abs (Workout Time 58:56) Date:

Goal

Actual

Round Reps/Time Reps/Time Balance Lunge

1

Calf Raise Squat

1

25/side

1 Reverse Chin Up 2 Super Skater

1

25/side

Wall Squat

1

90 Sec

1 Wide Front Pull‐Up 2 Step Back Lunge

1

15/side

Alt. Side Lunge

1

24

1 Closed Grip Overhand Pull‐Up 2 Single‐Leg Wall Squat

1

60 Sec

Deadlift Squat

1

20/leg

1 Switch Grip Pull‐Up

2 Ballistic Stretch

1

60 Sec

Three‐Way Lunge

1

30

Sneaky Lunge

1

20

Chair Salutations

1

2

Toe‐Roll Iso Lunge

1

20

Groucho Walk

1

45 Sec

Calf Raises

1

75

80/20 Cyber‐Speed Squat

1

30/leg

Ab Ripper X

Workout Time 16:07

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Kenpo X (Workout Time 55:46) Date: Exercise

Reps/Time

Twist & Pivot

25/side

Twist & Pivot w/ Hook & Uppercut

25/side 20/side 10 Doubles/side

Jabs Jab/Cross

25/side

Jab/Cross/Hook Jab/Cross/Hook/Uppercut

25/side 25/side

Cardio Break Step Drag/High‐Low Punch Jab/Cross Switch

20 Reps 10 Doubles/side 20

Hook/Uppercut Switch Knee Kick

20 20/side 10 Doubles/side

Cardio Break Side Kick

30/side

Back Kick

25/side

Three‐Direction Kick Side Lunge w/ High Sword/Low  Hammer Step Drag/Claw/Low Punch

72 15/side 15/Side 10 Doubles/side

Cardio Break High Block

30

Inward Block Outward Block

30 30

Downard Block

30

Star Block

16 Cardio Break

Front Shuffle w/ High Block/Low  Punch Knee/Back Kick Front & Back  Knuckles/Ball/kick/Back Kick Hook/Uppercut/Low Side Kick

15/side 10 Doubles/side 15/side 10/Side 10/Side

Elbow Series

30

Vertical Punches Cardio Break

100

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Rest Day/Stretch Day Date:

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Chest, Shoulders, Triceps & Ab Ripper X (Workout Time 55:44) Date:

Goal Reps

Weight (lbs)

Slow Motion 3‐in‐1 Push‐ Ups in & Out Shoulder Flys Chair Dips Plange Push‐Ups Pike Presses Side Tri‐Raises Floor Flys Scarecrows Overhead Tricep  Extensions Two‐Twitch Speed Push‐ Ups Y‐Presses Lying Tricep Extensions Side‐to‐Side Push‐Ups Pour Flys Side‐Leaning Tricep  Extensions One‐Arm Push‐Ups Weighted Circles Throw the Bomb Clap or Plyo Push‐Ups Slo‐Mo Throws Front‐to‐Back Tricep  Extensions One‐Arm Balance Push‐ Ups Fly‐Row Presses Dumbbell Cross‐Body  Blows AB Ripper X

Workout Time 16:07

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Plyometrics (Workout Time 58:36) Date:

1 2 3 4

Exercise

Time

Jump Squat

30 sec

Run‐Stance Squat

30 sec

Airborne Heisman

30 sec

Swing Kick

30 Sec

Repeat 1‐4 Rest Interval

30 Sec

5 Squat Reach Jump 6 Run‐Stance Squat Switch Pick‐Up 7 Double Airborne Heisman 8 Circle Run

9 10 11 12

13 14 15 16

17 18 19 20

30 sec 30 sec 30 sec 30 sec Clockwise 30 Sec Counter‐CW

Repeat 5‐8 Rest Interval

30 Sec

Jump Knee Tuck

30 Sec

Mary Katherine Lunge h

30 Sec

Leapfrog Squat

30 Sec

Twist Combo

30 Sec

Repeat 9‐12 Rest Interval

30 Sec

Rock Star Hop

30 Sec

Gap Jump

30 Sec

Squat Jack

30 Sec

Military March

30 Sec

Repeat 13‐16 Rest Interval

30 Sec

Run Squat 180 Jump Switch Lateral Leapfrog Squat

30 Sec

Monster Truck Tire

30 Sec

Hot Foot

30 Sec/Foot

Repeat 17‐20 Rest Interval

30 Sec

Bonus Round

21 Pitch & Catch 22 Jump Shot 23 Football Hero

60 Sec 60 Sec 60 Sec

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Back, Biceps & Ab Ripper X (Workout Time 51:36) Date:

Goal Reps

Weight (lbs)

Wide Front Pull‐Ups Lawn Mowers Twenty‐Ones One‐Arm Cross‐Body  Curls Switch Grip Pull‐Ups Elbows‐Out  Lawnmowers Standing Bicep Curls One‐Arm Concentration  Curls Corn Cob Pull‐Ups Reverse Grip Bent‐Over  Rows Open Arm Curls Towl Pull‐Ups Congdon Locomotives Crouching Cohen Curls One‐Arm Corkscrew  Curls Chin‐Ups Seated Bent‐Over Back  Flys Curl‐Up/Hammer Downs Hammer Curls Max Rep pull‐Ups Superman In‐Out Hammer Curls Strip‐Set Curls AB Ripper X

Workout Time 16:07

Actual Reps

Weight (lbs)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Yoga X (Workout Time 92:24) Date:

Exercise

Time

Runner's Pose Crescent Pose Warrior One Warrior Two Reverse Warrior

Moving Asanas

Triangle Pose Twisting Triangle Chair to Twisting Chair Right‐Angle Pose to Exterior Prayer Twist from Runner's Pose to Side  Arm Balance Warrior Three to Standing Splits Half Moon to Twisting Half Moon

Balance  Postures

Floor Work

Tree

90 Sec

Royal Dancer

90 Sec

Standing Leg Extension

30 Sec

Crane

60 Sec

Seated Spinal Stretch

5 Breaths E. Side

Cat Streatch

9 Reps

Frog

60 Sec

Bridge or Wheel Plough Into Shoulder Stand w/ Leg  Variations into Plough

5 Breaths

Table

5 Breaths

Cobbler Pose

60 Sec

30 Sec

One‐Legged Hamstring Stretch into Two  Legged Touch The Sky Boat

The Yoga Belly

Half Boat

30 Sec E. Side

Scissor

30 Sec E. Side

Torso Twist Hold

30 Sec E. Side

Deep Torso Twist Hold

30 Sec E. Side

Touch The Sky

60 Sec

Side Twist Glute Stretch Happy Baby

Floor Work

Child's Pose Shavasana (Corpse Pose) Fetal Pose Mediation Pose (Lotus)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Legs, Back & Abs (Workout Time 58:56) Date:

Goal

Actual

Round Reps/Time Reps/Time Balance Lunge

1

Calf Raise Squat

1

25/side

1 Reverse Chin Up 2 Super Skater

1

25/side

Wall Squat

1

90 Sec

1 Wide Front Pull‐Up 2 Step Back Lunge

1

15/side

Alt. Side Lunge

1

24

1 Closed Grip Overhand Pull‐Up 2 Single‐Leg Wall Squat

1

60 Sec

Deadlift Squat

1

20/leg

1 Switch Grip Pull‐Up

2 Ballistic Stretch

1

60 Sec

Three‐Way Lunge

1

30

Sneaky Lunge

1

20

Chair Salutations

1

2

Toe‐Roll Iso Lunge

1

20

Groucho Walk

1

45 Sec

Calf Raises

1

75

80/20 Cyber‐Speed Squat

1

30/leg

Ab Ripper X

Workout Time 16:07

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Kenpo X (Workout Time 55:46) Date: Exercise

Reps/Time

Twist & Pivot

25/side

Twist & Pivot w/ Hook & Uppercut

25/side 20/side 10 Doubles/side

Jabs Jab/Cross

25/side

Jab/Cross/Hook Jab/Cross/Hook/Uppercut

25/side 25/side

Cardio Break Step Drag/High‐Low Punch Jab/Cross Switch

20 Reps 10 Doubles/side 20

Hook/Uppercut Switch Knee Kick

20 20/side 10 Doubles/side

Cardio Break Side Kick

30/side

Back Kick

25/side

Three‐Direction Kick Side Lunge w/ High Sword/Low  Hammer Step Drag/Claw/Low Punch

72 15/side 15/Side 10 Doubles/side

Cardio Break High Block

30

Inward Block Outward Block

30 30

Downard Block

30

Star Block

16 Cardio Break

Front Shuffle w/ High Block/Low  Punch Knee/Back Kick Front & Back  Knuckles/Ball/kick/Back Kick Hook/Uppercut/Low Side Kick

15/side 10 Doubles/side 15/side 10/Side 10/Side

Elbow Series

30

Vertical Punches Cardio Break

100

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Rest Day/Stretch Day Date:

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Yoga X (Workout Time 92:24) Date:

Exercise

Time

Runner's Pose Crescent Pose Warrior One Warrior Two Reverse Warrior

Moving Asanas

Triangle Pose Twisting Triangle Chair to Twisting Chair Right‐Angle Pose to Exterior Prayer Twist from Runner's Pose to Side  Arm Balance Warrior Three to Standing Splits Half Moon to Twisting Half Moon

Balance  Postures

Floor Work

Tree

90 Sec

Royal Dancer

90 Sec

Standing Leg Extension

30 Sec

Crane

60 Sec

Seated Spinal Stretch

5 Breaths E. Side

Cat Streatch

9 Reps

Frog

60 Sec

Bridge or Wheel Plough Into Shoulder Stand w/ Leg  Variations into Plough

5 Breaths

Table

5 Breaths

Cobbler Pose

60 Sec

30 Sec

One‐Legged Hamstring Stretch into Two  Legged Touch The Sky Boat

The Yoga Belly

Half Boat

30 Sec E. Side

Scissor

30 Sec E. Side

Torso Twist Hold

30 Sec E. Side

Deep Torso Twist Hold

30 Sec E. Side

Touch The Sky

60 Sec

Side Twist Glute Stretch Happy Baby

Floor Work

Child's Pose Shavasana (Corpse Pose) Fetal Pose Mediation Pose (Lotus)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Core Synergistics (Workout Time 57:27) Date: Exercise

Reps/Time

Stacked Foot/Staggered Hands  Push‐Up Banana Roll

2

Leaning Crescent Lunges

24

Squat Run

60 Sec

Sphinx Push‐Up Bow to Boat

5

Low Lateral Skaters

20

Lunge & Reach

120 Sec

Break & Stretch

45 Sec

Prison Cell Push‐Up

8

Side Hip Raise

30‐40

Squat X‐Press

30

Plank to Chaturanga Run

60 Sec

Walking Push‐Up

4 Each

Superman Banana

60 Sec

Lunge Kickback Curl Press

20

Towel Hoppers

60 Sec

Ballistic Stretch

45 Sec

Reach High & Under Push‐Ups Steam Engine

Max 50

Dreya Roll Knee/Back Kick

15/side

Bonus Round Plank to Chaturanga Iso

10/10 Count

Halfback

60 Sec

Table Dip Leg Raise

60 Sec

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Kenpo X (Workout Time 55:46) Date: Exercise

Reps/Time

Twist & Pivot

25/side

Twist & Pivot w/ Hook & Uppercut

25/side 20/side 10 Doubles/side

Jabs Jab/Cross

25/side

Jab/Cross/Hook Jab/Cross/Hook/Uppercut

25/side 25/side

Cardio Break Step Drag/High‐Low Punch Jab/Cross Switch

20 Reps 10 Doubles/side 20

Hook/Uppercut Switch Knee Kick

20 20/side 10 Doubles/side

Cardio Break Side Kick

30/side

Back Kick

25/side

Three‐Direction Kick Side Lunge w/ High Sword/Low  Hammer Step Drag/Claw/Low Punch

72 15/side 15/Side 10 Doubles/side

Cardio Break High Block

30

Inward Block Outward Block

30 30

Downard Block

30

Star Block

16 Cardio Break

Front Shuffle w/ High Block/Low  Punch Knee/Back Kick Front & Back  Knuckles/Ball/kick/Back Kick Hook/Uppercut/Low Side Kick

15/side 10 Doubles/side 15/side 10/Side 10/Side

Elbow Series

30

Vertical Punches Cardio Break

100

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Rest Day/Stretch Day Date:

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Core Synergistics (Workout Time 57:27) Date: Exercise

Reps/Time

Stacked Foot/Staggered Hands  Push‐Up Banana Roll

2

Leaning Crescent Lunges

24

Squat Run

60 Sec

Sphinx Push‐Up Bow to Boat

5

Low Lateral Skaters

20

Lunge & Reach

120 Sec

Break & Stretch

45 Sec

Prison Cell Push‐Up

8

Side Hip Raise

30‐40

Squat X‐Press

30

Plank to Chaturanga Run

60 Sec

Walking Push‐Up

4 Each

Superman Banana

60 Sec

Lunge Kickback Curl Press

20

Towel Hoppers

60 Sec

Ballistic Stretch

45 Sec

Reach High & Under Push‐Ups Steam Engine

Max 50

Dreya Roll Knee/Back Kick

15/side

Bonus Round Plank to Chaturanga Iso

10/10 Count

Halfback

60 Sec

Table Dip Leg Raise

60 Sec

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Yoga X (Workout Time 92:24) Date:

Exercise

Time

Runner's Pose Crescent Pose Warrior One Warrior Two Reverse Warrior

Moving Asanas

Triangle Pose Twisting Triangle Chair to Twisting Chair Right‐Angle Pose to Exterior Prayer Twist from Runner's Pose to Side  Arm Balance Warrior Three to Standing Splits Half Moon to Twisting Half Moon

Balance  Postures

Floor Work

Tree

90 Sec

Royal Dancer

90 Sec

Standing Leg Extension

30 Sec

Crane

60 Sec

Seated Spinal Stretch

5 Breaths E. Side

Cat Streatch

9 Reps

Frog

60 Sec

Bridge or Wheel Plough Into Shoulder Stand w/ Leg  Variations into Plough

5 Breaths

Table

5 Breaths

Cobbler Pose

60 Sec

30 Sec

One‐Legged Hamstring Stretch into Two  Legged Touch The Sky Boat

The Yoga Belly

Half Boat

30 Sec E. Side

Scissor

30 Sec E. Side

Torso Twist Hold

30 Sec E. Side

Deep Torso Twist Hold

30 Sec E. Side

Touch The Sky

60 Sec

Side Twist Glute Stretch Happy Baby

Floor Work

Child's Pose Shavasana (Corpse Pose) Fetal Pose Mediation Pose (Lotus)

Notes

P90X Daily Progress Report Nutrition Plan Date:

PLAN

ACTUAL

Meal 1 a.m. p.m.

Meal 1 a.m. p.m.

Meal 2 a.m. p.m.

Meal 2 a.m. p.m.

Meal 3 a.m. p.m.

Meal 3 a.m. p.m.

Meal 4 a.m. p.m.

Meal 4 a.m. p.m.

Meal 5 a.m. p.m.

Meal 5 a.m. p.m.

Meal 6 a.m. p.m.

Meal 6 a.m. p.m.

Notes

P90X Daily Progress Report Rest Day/Stretch Day Date: