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