P90X Series: Core SynergisticsTony Horton
Year Released: 2004
I loved this one! Tony meets FitPrime is the best way to describe it. This reminded me of Strong Bear and FTGU but WAAAAAy harder. I have also heard it compared to the TLP's, but mine are on the way and can't make that comparison yet.
The music is very soft in this one, but it was perfect for the workout. There is a 10minute stretchy warmup and then he gets down to business. He moves from exercise to exercise, most last roughly 1 minute with a touch of rest between them. You can go at your own pace and do as many reps as possible. I liked that.
Here's the list in order:
Stacked foot/Staggered Hands pushup-One hand forward one back, one foot on top of the other--do 5 pushups and switch sides until you can't anymore
BananaRoll-Start on back with legs and arms extended 6-12 inches off floor-hold for 5, roll onto side hold for 5, roll onto back hold for 5....Keep going!
Leaning Crescent Lunges-Lunge forward at 45 degree angle while extending your arm in one straight line with your back leg holding dumbells.
Squat run-Squat position with one leg in front, holding dumbells moving your arms back and forth like you are running--switch legs.
Sphinx Pushups-Rest on forearms elbos under shoulders. Press up off forearms until arms are straight. Great lat exercise.
Bow to Boat-5 seconds in bow flip over 5 seconds in Boat---OUCH!
Plank to Chatarunga run-While in plank run your knees in for 10 seconds then go down to a chat positions and do a fast type of crawl while hovering!! :eek:
Walking Pushups-I did this on the hardwood part of our basement. Get in plank with your toes on a towel and walk with your hands 4 counts forward and back keep repeating for a minute.
Superman/Banana-Alternating Superman and then roll onto your belly for arms and legs off floor position/ Go back and forth
Low lateral skaters-Slowly shifting side to side in a deep lunge while lifting your straight leg at the end of the movement
Lunge and Reach-With wieght in hand reach down to front leg as if you are lifting something off of the floor, then reach up and twist as though you are putting it on a shelf. 30 seconds on each side repeated
Lunge-Kickback-Curl and Press-20 reps-Very tough total body movement provided you use adequate weight. I loved this!
Reach High and Under Pushups-Combine standard pushup then a sideplank from sideplank reach under like a pilates twist and repeat. Very tough.
Prison Cell Pushup-Prison Cell Pushup
From standing bend forward to pland do a pushup bring your right knee in and out, do another pushup, bring left knee in and out do another pushup, do third pushup and ump back to standing. Do 8 times.
Side hip raise-Lying on sideresting on forearm. Lift hips up off of the floor and lower them. Do a bunch on each side.
Squat X press-Holding weights do plie squats while you are performing a wide shoulder press to that your body forms and X. 30 reps
Steam Engine-Standing knee to elbow crunches-50 reps
Dreya Roll-From standing squat down rolling onto your back, kick legs straight up in the air, almost like a pilates control balance and roll forward coming to standing again. To make it harder jump between reps.
Plank to Chaturanga Iso-Alternate 10 second counts between plank and chat position
halfback-Agility moves simulating going through football tire drills 60 sec
Table dip/Leg raise-Get yourself into a yoga table. Raise one leg in the air keeping hips up, and do tricep dips changing after 5 reps. 60 seconds
5 minute cooldown with yoga stretches
This is an excellent alternative strength workout. You hit all body parts with emphasis on the core, but it gives you a break from straight lifting.
It's Tony but more subdued. I like him, but there is a sort of "turn Tony off" features on the DVD's. So if you don't like him, you can get around it.