I have not yet done this workout, but I wanted to provide a listing of exercises contained in the workout, since that was something I was curious about myself. They are:
Warm-up and stretches
Side to Side Push-Ups
Heavy Pants (one arm at a time)
Six direction shoulder fly
Split leg wide tri rise
One-legged hamstring press (w/chair)
Reverse grip heavy pants
Straight arm shoulder fly
Elevated chair dips
One-leg Ruble squat
Rami push up (wide push up, dive bomder into plank or down dog)
Two-way lawn mowers
In and out hammer curls
Flared arm sphinx
Prayer squat to toe raise
Locomotive lawn mower
Upright row into Y press
Open arm 21's
Reverse grip tricep extensions
Plyo 80-20's (squats w/plyo on up phase)
Cool down and stretches
Some of the music I recognize from P90X. I look forward to trying this workout sometime when I am looking for a full body weight workout!
(This is a pretty extensive workout. Some of the timings are estimates. I hope I captured everything!)
1.Warm up/stretch (6:05)
2.Side-to-side push up (45 sec)
3.One leg at a time (40 sec)
4.Six direction shoulder fly (1:05)
5.Preacher curls (45 sec)
6.Split leg wide tri rise (30 sec each side)
7.1 legged hamstring press (12 reps each side)
8.Plange push up (50 sec)
9.Reverse grip heavy pants (30 sec)
10.Straight arm shoulder fly (45 sec)
11.Incline curls (40 sec)
12.Elevated chair dips (41 sec)
13.One legged Russian ruble squats (15 reps each side)
14.Water break (20 sec)
15.Rami push up (48 sec)
16.Two way lawnmower (each side 25 sec)
17.Scarecrow press (47 sec)
18.In and out hammer curls (45 sec)
19.Flared arm Sphinx push up (28 sec)
20.Prayer squat toe raise (20 reps)
21.Salutation push up (1 min)
22.Locomotive lawnmower (36 sec each side)
23.Upright row Y press (55 sec)
24.Open arm 21s
25.Reverse grip triceps extension (28 sec)
26.80-20 plyo squats(25 reps each side)
27.Cool down (5 min)
PROS: This is a real killer of a work out. If done with the recommended weight it is INTENSE and very rewarding. The timing of the video here seems perfect. There is enough time between exercises to switch. The sheer variety of exercises and switching from upper body to core to legs really make for a dynamic workout.
(I never thought that weight training could be all that creative, but if there ever was a creative weight training workout, this is it.)
When I finish this one, I'm really out of breath. This is both strength and circuit training. I find the video really flows here. After doing this many times, I really see the logic in how Tony put this workout together. As with P90 and P90 MS workouts, this one requires simple, basic equipment (some bands or weights, a mat, and a bottle cap) and really delivers an intense workout.
It's nice (for once) to see the gal using the dumbells and the guy using the resistance bands;)
CONS: Some exercises may not work well with bands (e.g. hammer curls--an alternate move is shown but this is really just an in and out regular curl. In fly moves it is difficult to maintain appropriate tension throughout the move. Some moves like the locomotive lawnmower, scarecrow press, and upright row Y press are doable but more natural with free weights). This workout is filled with variations on pushups. Those with wrist problems or who lack sufficient upper body strength will have some difficulty making it through. Tony really likes the idea that the pushup is an 'ideal' exercise to work the upper body and the core. Variations are shown, but could still present difficulties. Some of the leg exercises require deep knee bends. Although there is hardly any plyo (optional on the last move) the moves may be hard on those with knee stability problems.
This is an ADVANCED level weight training workout. It really delivers. It is real weight training without expensive equipment which for me is a real plus. The variety of exercises keeps away boredom. If you like weight training this is a good one for you.
Tony seems to have complete devotees (like me) or people who don't like his playful/competitive patter. He is tends to be much more serious during this one--more like Yoga X, but the playful streak does come through. He does hit his competative tone on this one. He is very engaging and encouraging in this one. His cuing here is dead on and he really helps you make it through a hard work out.
I really liked this video. It is the PERFECT add on to cardio and it gets it ALL done in 45 minutes. He also does a lot of interesting and new compound moves which I love. There are so many multi-joint exercises, I can't even start to name them all, but basically, he takes regular exercises like the row, the lat raise, bicep curl and puts so many different spins on them, I love it. Then he dispurses all different types of push-ups throughout. Genius! This one's definitely a keeper!
I really like Tony. He cracks jokes, corresponds with his "team mates" and doesn't take himself seriously which is something I really like in an instructor. He keeps it light. I tend to be a perfectionist with exercise and am really hard on myself which obviously can make exercise less "fun" and more "work". Instructors like Tony remind me that "it's o.k." not to be perfect.
January 14, 2007
This workout is part of the Masters series, intended as an intermediary between P90 and P90X. This is a solid, fun circuit workout. There are about four rounds and each has one exercise each of push-ups moves, back exercise, shoulder exercise, biceps, triceps and lower body. You do about 12-15 reps each for the upper body and up to 20 for lower body. You move from one exercise to the next without repeating; time goes by quickly. I love this style of working out!
There is a feature I like from the original P90, they take a few seconds before the move to demo it in a split screen with the advanced move on the bottom and a modified version on top. They do not do this in later series such as X+, so I was happy to see it here. However, I did miss the bars up the side of the screen that tell you how many exercises are done and how many remain. The structure of the routine was easy to figure out though.
Tony has a male and female background exerciser. The woman shows a modified version and does more reps, using weights. The man uses bands and does fewer reps. Tony explains that se is going for longer, leaner look and he is trying to bulk. So you could experiment with the equipment and the reps to achieve different results. Also, you could make the workout shorter quite easily. Just make sure that you stop after a leg exercise because that is always the last one in the circuit.
For myself, I do feel like my lower body responds better to higher-rep work. I am not sure this would be enough for me as my only weight workout. But as part of a larger Tony rotation, this is a solid strength entry. I have been enjoying my recent experiments with the Masters series and I am sorry I let it sit, unused, on my shelf for so long.