It is helpful to imagine yourself in a small enclosed space and use that as your guidelines to keep your body straight while tucking your knee to your chest.Īs the title states, everything is done on your sides. You start off in a normal push-up position however, when you go down you bring your left knee towards your chest while keeping the rest of your body straight, then come back up to the up position. This is somewhat of a modified version of the 8-count-bodybuilder that I spoke about last month. I probably have a few family members doing these right now in one of our fine California Correctional Facilities. Using the same deep side lunge you did in the Low Lateral Skaters, you grab your dumbbells then lunge down until your dumbbell hits the floor, then come back up now pressing the dumbbell over your head.
This is one of those moves better seen than explained. You start off in a very deep side lunge all you do is shuttle back and forth all the while keeping that very deep side lunge. This is somewhat similar to the Banana/Superman not exact, but close. This is the same move that is done in Yoga X that I reviewed earlier, and is also a move in my upcoming review Stretch-X. She also tortures her poor students at Capitol Athletic Club here in Sacramento every Monday morning doing this exact exercise. This is one of Julie’s favorite exercises. All you do is go up to your hands one at a time, then back down to your elbows.
Here you are in a plank position – you are in a push-up position but on your elbows on the ground. You do a similar exercise in Cardio X that I reviewed a couple of days ago. Then you just start swinging your arms like you were running.
Core synergistics p90x workout sheet full#
You start off in a runners post like you’re about to take off for a marathon with your arms in full position (meaning in a full stride position). Here, you will need your dumbbells again. For added intensity, throw in your resistance bands or some dumbbells and either keep them at your sides or lift them over your head. I’m back in my element now here you are doing a lunge at 45 degrees going from one side to the next. Julie loves the banana roll ( P), my excuse is I’m too tall and my legs are too heavy.
Core synergistics p90x workout sheet series#
Then complete a series of rolling on your sides, stomach and back again only using your core muscles. Here, you start off lying on your back with your legs and arms off the ground (You are only using your core muscles). These are the same as the Banana/Superman Roll I explained in my previous post Cardio X. If you’re doing your workouts in the morning, this will get the cobwebs out! The good thing about this exercise is that you do 5 reps for each hand the part that sucks is you do them until failure, meaning until you can’t do them anymore. This is a push up where just as the exercise-name states, you have your feet stacked on top of each other, and one hand close to your chest and the other hand “staggered” or out in front of you.
There are a ton of them.īeing that I’m weak at push-ups and my lower body is about 5 or 600% stronger than my upper body, starting out the gate with staggered push-ups is good for me, as I can put a great deal of energy in proper form when doing this exercise. Unlike most of the other P90X workouts, you only do 1 set of each exercise. Transverse Abs – muscles surrounding your upper and lower abs.The muscles that you will be working out are: This workout has a basic idea of working your core muscles to make your entire body stronger, since everything comes from the center and all your body parts are attached to your core somehow. We should make a western world equivalent of the word, and call it “Sy.” My first thought was that this was some ancient stuff that the Chinese call “ Qi” or the Japanese call “ki.” In a way it is in another way, it’s just a bunch of guys exercising their abs. The theory here is that your core is the synergy that the rest of your body draws from. This is actually the DVD that got me interested in the whole system. P90X Core SynergisticsĬore Synergistics was actually the first workout from the P90X series that I have done. This is my review on P90X Core Synergistics.
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