Tony Horton

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
Preacher curls
Split leg wide tri rise
One-legged hamstring press (w/chair)
Plange push-up
Reverse grip heavy pants
Straight arm shoulder fly
Incline curls
Elevated chair dips
One-leg Ruble squat
--break--
Rami push up (wide push up, dive bomder into plank or down dog)
Two-way lawn mowers
Scarecrow press
In and out hammer curls
Flared arm sphinx
Prayer squat to toe raise
Salutation push-up
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!

Instructor Comments:

THE 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.


SUMMARY:
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.

A+

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.

Jon L