The premise of P90X is that it can transform your body in as little as 90 days.
But can three months of intense training and clean eating really change the way you look?
And how is P90X different to following any other exercise regime for the same amount of time?
In this article, we’re going to analyse the exercises involved in this full-body workout.
And we will, of course, examine the benefits, and potential drawbacks of the programme.
But first, let’s look at exactly what it is and where it came from.
Ready?
Let’s go.
What is P90X?
P90X stands for Power 90 Extreme.
We’ve always thought that use of the word ‘extreme’ is a bit of a double-edged sword. It will entice those who yearn for great results in short periods of time. Yet dissuade others who run a mile at the thought of going all-out.
Anyway, it is, as the name suggests, intense. It combines cardio, resistance training, yoga, plyometrics, and stretching.
And, synergistically, the exercises are designed to improve coordination, flexibility, and strength.
Plus, of course, transform the way you look.
Who created P90X?
American personal trainer, Tony Horton, created P90X in 2005 in collaboration with Beachbody.
It gained a rapid following, claiming to “avoid the workout plateau”. In other words, the specific exercises constantly shock your body so that it doesn’t adapt.
Moreover, it can be done in the comfort of your own home – which is hugely appealing to many.
5 Benefits of P90X
It’s a full body workout: P90X targets every muscle group through a series of diverse workouts. These are designed to tone your body.
It’s challenging: Variety is, they say, the spice of life. P90X includes an effective mixture of workouts. So it beats boredom with a big stick.
It’ll improve your heart health: The cardio exercises will improve your endurance and boost your overall fitness levels.
It’ll make you more flexible: Yoga and stretching routines will better your balance and reduce the risk of injury.
It’s efficient: Workouts range from 30 to 90 minutes. Hence, P90X is efficient and effective. Great if you have a busy schedule.
Does P90X actually work?
The million dollar question. Does it really work?
Well, as with any fitness regime, consistency determines success.
You have to commit to it. You have to give it your all. And – arguably more importantly – your diet needs to be immaculate. More on that in a second.
If you read the success stories and look at the before and after photos, there’s no denying it works.
But it will require your absolute attention and unwavering dedication.
The main reason it works (as we alluded to earlier) is what the creators call ‘muscle confusion’.
In a nutshell, because you’re constantly mixing things up, your body never adapts and, therefore, never plateaus. So you can continue to progress.
Each workout is as effective as the first.
Now then, back to the diet.
Just as possession is nine-tenths of the law, diet is nine-tenths of a successful fitness programme. Or thereabouts. Maybe 80%.
Let’s just say, it’s critical.
Your workouts can be as intense and all-encompassing as possible. But that means nothing without a good eating plan.
Eating clean is a topic of its own. But in essence, you have to cut the crap to reap any sort of reward.
The occasional cheat meal is OK as long as it doesn’t become a habit.
A pizza and glass of wine on a Saturday evening is fine. It can even boost your metabolism.
But only if the other 6.5 days of the week are spent eating properly.
That means a carefully crafted mix of protein, complex carbs, fibrous carbs, fruit and healthy fats.
Your morning cappuccino and croissant have got to go.
What exercises do you do in P90X?
To “avoid plateau” you need variation. And, looking at this list of exercises, you’ll certainly get that from your P90X workouts.
Here are the types of exercise you can expect…
Plyometrics – ‘Plyos’ are designed to increase strength by exerting maximum force in short intervals. Examples include box jumps, jump squats, jump lunges, and power jumps. You need explosive power and cardiovascular endurance. Bring it!
Chest and back exercises – You’ll perform exercises that focus on the chest and back muscles. Exercises such as push-ups, pull-ups, and various forms of presses and rows.
Shoulder and arm exercises – You’ll also target your shoulders, biceps, and triceps. Examples include shoulder presses, tricep dips, bicep curls and hammer curls.
Leg exercises – It’s full-body remember, so we’re not going to neglect your lower body. Squats, lunges, calf raises, and deadlifts are the major protagonists.
Yoga – P90X will improve your flexibility, balance, and strength through various yoga poses and sequences. Downward Dog, here you come!
Kenpo – Ken who? Kenpo is a workout inspired by martial arts. It involves a good stretch to warm up followed by punching, kicking and striking movements. It’ll improve your fitness, balance and coordination. Don’t worry, you don’t have to be Bruce Lee.
Stretches – These will usually form part of your class, but can be done as a standalone workout. Improving your flexibility and mobility reduces risk of injury. It can also help you achieve a higher level of athleticism over time.
Core synergistics – These exercises combine resistance, cardio, and balance training. You’ll get a full-body workout that completely focuses on your core.
Ab-ripper – Sounds painful, it isn’t. It is challenging though. As the name suggests, it’s an abdominal workout designed to sculpt and strengthen the core muscles. Bicycles, crunches, leg raises, and oblique twists form the core elements. Pardon the pun.
What are the downsides of P90X?
P90X does have significant benefits. However it’s not everyone’s cup of char.
There are a handful of reasons you may want to steer clear:
It’s intense: Yep. P90X isn’t for the faint-hearted. High-intensity workouts may be too challenging if you’re a beginner or if you have certain medical conditions.
It’s designed for 90 days: That means 90 days of commitment. Once you’re in, you’re in. You’ll have to dedicate time to it. And that might be impractical if you have a demanding schedule or… erm… not much time.
There is risk of injury: Going all-out too quickly can backfire. As with all exercise regimes, it’s wise to get a medical before you start and proceed with caution.
Whats the verdict?
P90X may not be for everyone. You have to be prepared to give it some.
But the rewards will undoubtedly come if you remain committed. And, of course, combine your workouts with a clean diet.
We recommend trying other less intense classes before trying this one.
But when you’re a little more accustomed, going down the P90X route is well worth it.
P90X classes at Kidsgrove Sports Centre
Fancy giving it a whirl?
We hold three P90X classes per week here at the Centre.
At the time of writing, classes take place on:
- Tuesday at 6:30am
- Thursday at 6:30am
- Saturday at 9:00am
Please check our classes timetable to be sure of times and availability.
Up for an altogether different challenge? We’re ready when you are.
