Tony Horton One on One Volume 1 : 30-15 - The Upper Body Massacre

And the title says it all.  This is arguably the hardest routine that Tony Horton has ever put together.  You alternate between a push-up move and a pull-up move for a total of 24 sets.  Also a good substitute for P90X Chest & Back if that routine is getting a little stale.  What I really like about this routine is that it's based in Tony's home gym and he does the routine with you.  And since this is an absolute upper body blaster, he takes breaks and gives you a chance to rest.  With the original P90X, I felt rushed going from one set to the other as they try to cram a warm-up, the workout, and cool down in under an hour.   

Total Time:  60 minutes

Equipment Needed:  Pull-up bar for sure.  Push-up stands are optional

Workout :  So the 30-15 reference is the rep count goal for the routine (30 push-ups and 15 pull-ups).  Can't do that many reps?  Guess what, you're not alone!  Even the almighty Tony Horton himself has to modify at the half way point and lower is rep count goal to 25 push-ups and 12 pull-ups.  Personally, I was able to match Tony Horton on the push-ups, but couldn't hang with him on the pull-ups.  But that's why Mr. Horton is the Pull-Up King!  If you really want to challenge yourself, use a weight vest!  I did that the last time and it makes it a true mass building routine.  Of course, I had to lower my rep count BIG time to counter the increase in weight.  But it was one heck of a workout regardless.  The moves are as followed: 

Rounds 1

1. Standard Push-ups
2. Wide Front Pull-ups
3. Standard Push-ups
4. Wide Front Pull-ups

Rounds 2

1. Military Push-ups
2. Lever Pull-ups
3. Military Push-ups
4. Lever Pull-ups

Rounds 3

1. Wide Push-ups
2. Narrow Grip Pull-ups
3. Wide Push-ups
4. Narrow Grip Pull-ups

Rounds 4

1. Diamond Push ups
2. Reverse Grip Chin ups
3. Diamond Push ups
4. Reverse Grip Chin ups

Rounds 5

1. Staggered Hand Push ups
2. Switch Grip Pull ups
3. Staggered Hand Push ups
4. Switch Grip Pull ups

Rounds 6

1. Standard to Chaturanga push ups
2. Alternating Hands pull ups
3. Standard to Chaturanga push ups
4. Alternating Hands pull ups

If you would like to know more about Tony Horton One on Ones or 30-15: Upper Body Massacre, click HERE!:
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Tony Horton One on One Volume 1: Just Arms Review

The only workout that Tony Horton dedicates to just arms.  No ab work. No Chest. No Back.  Not even the shoulders.  Just 6 rounds of 3 moves alternating with a bicep exercise, a forearm exercise, and a tricep exercise.  My arms get a serious pump after this routine to the point where I can barely hold the pen to track my results on my workout log sheets. 

Total Time:  47 minutes

Equipment Needed:  Dumbells (or bands) and a chair (or bench).  Good routine to be able to travel with, since the equipment is minimal.  Would need to modify on some of the moves if you only had a resistance band. 

Workout :  As mentioned above, Tony does 6 rounds of 3 moves alternating between biceps, forearms, and triceps.  And in Tony Horton fashion, he adds a bonus round of 5 moves that really finishes off the routine nicely. 

Rounds 1 & 2

1. Sitting Bicep Curl
2. Forearm Curls
3. Lying Tricep Extensions

Rounds 3 & 4

1. Incline Bicep Curls
2. Reverse Forearm Curls
3. Tricep Kickbacks

Rounds 5 & 6

1. Bicep 21's
2. Forearm Sandwich
3. Side Tri Rise

Bonus Round

1. Crazy 8's (32 total reps!)
2. "Off the Butt" Forearm Curls
3. Hammer Curls
4. Tricep Throws
5. Crazy 8's (yes, again!....and 32 total reps!)

 If you would like to know more about Tony Horton One on Ones or Just Arms, click HERE!:

http://beachbodycoach.com/esuite/home/bruceflash

P90X2 : X2 Core Review

This is the first disc you'll use when you start your P90X2 journey.  And if you're a graduate from P90X, you'll notice quickly that a lot of things have changed. 

Total Time:  55 minutes

Equipment Needed:  Stability ball, foam roller, medicine ball.  I should say recommended, because in every disc they have one individual that does all the moves without any of the equipment I mentioned.  Good for people who are a little short on cash or travel a lot. 

Warm-Up :  The warm-up is quite long (16 minutes!).  That's almost double the time that you're use to from P90X.  A total of 12 moves using the stability ball and foam roller.

1. Twist 
2. Squat
3. Side Stretch
4. Alternating Back Lunge
5. Atlas
6. Foam Rolling
7. Roller Angel
8. Roller Sphynix
9. World's Greatest Stretch
10. Inch Worm
11. Scorpion
12. Groiners

Workout  :  Approximately 31 minutes in length to finish 17 moves.  For most people, this will be there first introduction to doing exercises in unstable positions like using a stability ball or standing on one leg.  This routine is part of the foundation phase of the program, so they recommend that you get proficient at this before moving on to the strength phase.  It took me about 3 attempts with this workout before I felt comfortable moving forward in the routine.  The focus is to keep your core engaged which will help you execute these moves with greater efficiency.  The moves are:

1. Sphinx Plank Crunch (max reps in 1 minute)
2. Warrior 3 Cross Crunch (10 per side)
3. Single Leg Walk Out to Sphinx (5 per side)
4. Half Angel (10 per side)
5. Roller Boat (12 reps)
6. 3 Speed Med Ball Push-Up (max reps in 30 seconds)
7. One Leg Lateral Leap Squat (14 reps)
8. Core Circles (max reps in 45 seconds)
9. Holmsen Screamer Lunge (15 per side)
10. Med Ball Dreya Roll (max reps in 1 minute)
11. Plank Burpee on Stability Ball (max reps in 1 minute - switch every 3 reps)
12. Banana Ball Switch Crunch (15 reps)
13. 3 Point Squat Press with Med Ball (14 reps)
14. Slo Mo Balance Climber (20 reps)
15. X2 Diver (8 reps)
16. Ryan Sphinx Twist Crunch (10 per side)
17. One Leg Med Ball Burpee (12 reps - switch every 3 reps)

Cool Down : 6 minutes in length using a stability ball.  Some very creative stretches.

Here is a visual representation of the X2 Core exercises:

If you would like to know more about P90X2 or X2 Core, click HERE!:

http://beachbodycoach.com/esuite/home/bruceflash

Insanity Pure Cardio

I knew I was in trouble when the guy leading the workout, Shaun T, says at the beginning "Are you as nervous as I am for this workout".  LOL.  Here is what you need to know about this workout:

Time:  38 Minutes

Breakdown:

1.       Warm-up (10 ½ minutes)

·         3 rounds of about 3 ½ minutes each of

(a)   Jog

(b)   Jumping Jacks

(c)    Heisman

(d)   123 Heisman

(e)   Butt Kicks

(f)     High Knees

(g)   Mummy Kicks

2.      Stretch (6 minutes)

3.      Workout (15 minutes)

·         15 exercises at 1 minute each

(a)   Suicide (side to side touching the floor)

(b)   Switch kicks

(c)    Football sprints

(d)   Stance Jacks

(e)   Pedal (two lunges, then sprint, followed by 2 more lunges)

(f)     Hooks and Jump rope (8 hook punches, 4 high jumps)

(g)   Power Jacks (like jumping jacks, but you go deep in a wide lunge)

(h)   Level 2 Drills (8 push-ups followed by 8 run lunges)

(i)     Frog Jumps

(j)     Power Knees (switch every 30 seconds)

(k)    Mountain Climbers

(l)     Ski Down (jump side to side as if skiing)

(m) Switch Feet

(n)   Suicide Jumps (squat down, jump back to a push-up, stand up again)

(o)   Push-up Jacks (push-ups with wide feet)

4.      Cool Down and Stretch (4 minutes)

Interested about Insanity?  Click HERE!:
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