Download P90X3 FitnessGuide PDF

TitleP90X3 FitnessGuide
File Size4.7 MB
Total Pages117
Document Text Contents
Page 1

FITNESS GUIDE

Page 2

Welcome to P90X3®! We can’t wait for you to get started on your fi tness journey. As you
will soon fi nd out, P90X3 is an extreme, high-intensity, and physically demanding exercise
program. To ensure your safety, please use common sense along with a high level of
responsibility and self-awareness so you can avoid injury. Since only you can know if you
are in suffi cient physical condition to perform the P90X3 workouts, please only proceed
with this program if you accept this responsibility and feel that you can undertake this
extreme, physically demanding fi tness program.

Please consult your physician, assess your fi tness level, and read the entirety of this
Fitness Guide before beginning this exercise program—especially if you have a history
of knee, ankle, shoulder, or spinal (back or neck) problems or injuries. Also consult your
physician before starting this nutrition plan or using any supplement or meal replacement
product—particularly if you are pregnant, breast feeding, providing to a child, or if you
have any other unique or special needs or restrictions.

If you feel you are exercising beyond your current fi tness abilities, or you feel any discomfort,
pain, dizziness, or nausea, please discontinue exercise immediately and reconsider your
use of P90X3 or the particular P90X3 routine.

P90X3 utilizes resistance bands, chin-up bars, and other equipment which, if not used
correctly, could lead to serious injury. For your safety, please use any equipment shown in
the workouts only as demonstrated, and with a proper, stable anchor for any equipment
that requires hanging or attaching. You should inspect any equipment prior to each use
and refrain from using any equipment that appears damaged, worn, or defective. Always
exercise extreme caution during use to make sure you do not lose your grip or control, such
as making sure your hands are not wet or sweaty.

P90X3 also utilizes floor markers that act as targets during some of the workouts.
Remember—the safest and preferred type of marker is strong, non-skid tape. If you do
not have tape or otherwise use another type of marker, please be careful not to step on
your marker during use and to use an even, non-slippery surface with proper footwear
to avoid slipping on your marker, losing your footing, or other serious injury.

Beachbody’s mission is to help our customers lead happy, healthy, and fulfi lling lives with
safety in mind. For this reason, we have developed and offer many fi tness alternatives if you
are prone to or have a history of injuries, or are simply not ready for an extreme, physically
demanding workout—but P90X3 is not one of them. Please visit Beachbody.com for our
entire catalog of exercise programs to fi nd the perfect fi t for your fi tness needs and abilities.

Accordingly, you assume all risks of injury in the use of this exercise program, nutrition
guide, or any equipment. Beachbody, LLC, will not be liable to any person or entity for any
damage or loss caused or alleged to be caused directly or indirectly by any workouts,
guides, advice, or any other P90X3 content.

WaRNING!

Page 58

X3 YogA
C O N T I N U E D




12 WARRIOR 3

From down dog, lift your right leg to the ceiling, come into crescent, and then pitch your torso forward
and lift your back leg until it’s parallel to the fl oor. Extend your arms out by your ears.

M O D I F Y Use yoga block




13 HALF MOON

From warrior 3, place your right fi ngertips on the ground about 12 inches from your right foot. Turn your
left hip out, fl ex your left foot, and reach your left arm straight up.

M O D I F Y Use yoga block




14 TWISTED MOON

From half moon, put your left hand on the ground and extend your right toward the ceiling, twisting your
torso to the right. Turn your hips parallel to the fl oor.

M O D I F Y Use yoga block




15 STANDING SPLITS

From twisted moon, place both hands on the floor and lift your left leg to the ceiling. Option to
grab your right ankle.

M O D I F Y L imit range of motion




16 CRESCENT POSE

From standing splits, lower your lifted leg back into crescent. Pinwheel your arms to the fl oor, and go
through the vinyasa.

M O D I F Y None




17 WIDE LEGS: FORWARD FOLD, BIND TOES

With wide legs and parallel feet, open your arms out to the side and fold forward, bringing your hands to
the fl oor. Reach out with a fl at back and then bind your big toes, folding in deeper. Reverse the fold to stand.

M O D I F Y Keep bend in knees




10 BOUND SIDE ANGLE POSE

From reverse angle, bring your right arm forward, wrap it under your right thigh, and reach around the
back with your left hand to bind it. Spiral your torso to the ceiling.

M O D I F Y Use yoga block




11 SUN SALUTATION B

From chair, sweep your arms overhead, swan dive forward, put your hands on the fl oor, and jump back to
plank. Bend your elbows and push up into upward dog, then push your hips toward the ceiling into down dog.

M O D I F Y None



Page 59






18 TRIANGLE

From wide legs, turn your right foot out, open your arms out to the side, reach your right hand out past
your right foot, lower your hand to your shin, ankle, or the floor, and lift your left arm to the ceiling.




19 TWISTED TRIANGLE
From triangle, return to standing, turn your left foot in, square your left hip forward, lift your left arm
to your left ear, and fold over your right leg, bringing your left hand to the outside of your right foot. Open
your right arm to the ceiling and open your torso to the right.




20 TREE POSE

Standing, lift your left foot up and put the sole of your foot on your inner thigh. Bring your hands to
prayer or extend your arms overhead.




21 EXTENDED LEG WITH TOE BIND

Standing on your left leg, lift the right up, grab your big toe with the first 2 fingers of your right hand, and extend
your leg straight in front of you. Bring your leg out to the side, and then back to the center before releasing.




22 TED’S CHAIR

Standing, lift your right foot up and cross it over your left knee. Bend your left knee deeply, coming into a
chair. Option to put your hands on the floor and try to lift and balance.




23 CROW

With your hands on the floor, walk your feet in, bend both knees, and put them on your triceps. Tilt your
weight forward and lift both feet off the ground.




24 VINYASA TO FLOOR

From crow, push back into plank and then bend both elbows, lowering down to the ground. Come into
upward-facing dog, then to downward-facing dog, and then come on to your hands and knees.




25 CHILD’S POSE

On your hands and knees, with your head to the floor and your glutes on your heels, extend your arms
long and breathe.




26 CAT DOG

On your hands and knees, tuck your pelvis under, curl your chin to your chest, and round your back to the
ceiling. Next, lift your chest and tailbone and arch your back toward the floor.

M O D I F Y Use yoga block

M O D I F Y Leg stays extended forward

M O D I F Y Hands stay in prayer

M O D I F Y Alternate lifting feet

M O D I F Y None

M O D I F Y None

M O D I F Y None

M O D I F Y Use yoga block

M O D I F Y Hands stay in prayer

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Page 116

LET’S BE STRONG TOGETHER
TEAMBEACHBODY.COM

Buying the P90X3 program is a step in the right

direction. However, to get the best results possible,

you also need support, accountability, and a daily

commitment to exercise and a healthy diet. That’s

where the Team Beachbody website comes in. It’s

an essential tool to keep you on track with your

eating and exercise goals.

Go to TEAMBEACHBODY.COM/SIGNUP to
get started. YOU GET A RISK-FREE 30-DAY
TRIAL and a FREE GIFT valued at $20!

10 WAYS TEAMBEACHBODY.COM
VIP CLUB MEMBERSHIP HELPS YOU

SUCCEED AT P90X3:

T E A M B E A C H B O D Y C L U B

Personalized online meal plans based
on your goals

Diet and workout advice from fitness and
nutrition experts

Michi’s Ladder, a simple food substitution
guideline that can help you tell the difference
between healthy and unhealthy food choices

Nutrition tools, including a Healthy Weight
Calculator and a Body Fat Calculator

Live video chats with Beachbody’s celebrity
trainers, including Tony Horton, Shaun T,
Chalene Johnson, and more

Message Boards where you can get answers to
all your food and fitness questions 24/7

Your own personal Coach for guidance
and support

10% discount on Shakeology,
fitness programs, gear,
and supplements

An online calendar where
you can schedule
and log your
P90X3 workouts

Your own personal
blog to journal your
progress and share
your ideas and opinions

108

Page 117

THE BEACHBODY FITNESS TEAM
WHILE TONY IS THE MAN BEHIND P90X3, BEACHBODY’S GOT A TEAM OF FITNESS EXPERTS
WATCHING HIS BACK. HERE’S THE TEAM.

STEVE EDWARDS Athlete, coach, trainer, nutritionist, fi tness columnist, and human lab rat,
Steve has been overseeing all of Beachbody’s fi tness and nutritional development since 2001.
His educational background includes UCLA, Clayton College of Natural Health, and a slew of
nutrition and fi tness certifi cations ranging all the way back to ’82. He’s also been a competitive
member of Team USA.

STEPHANIE S. SAUNDERS Formerly a professional dancer, Steph’s been a fi tness instructor for
20 years (in other words, since she was 2 years old—shhhh)! She’s a certifi ed personal trainer and
holds certifi cations in Pilates, Group Ex instruction, and yoga, among others. She’s been working
with Beachbody since 2004 and was Tony’s primary coconspirator for the P90X3 workouts.

MARCUS ELLIOTT A Harvard MD, Dr. Elliott is the head of Beachbody’s Scientifi c Advisory Board. His
specialty is in performance enhancement and the development of elite athletes, and he is the
founder of P3, a training facility dedicated to applying cutting-edge science for optimal athletic
achievement. He has trained some of the world’s best athletes, including those at the U.S.
Olympic Training Center, the Australian Institute of Sport, and the Sports Science Institute of
South Africa. Since 1998, Dr. Elliott’s primary focus has been on peak performance and injury
prevention in professional sports.

© 2014 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404

Beachbody, LLC, is the owner of the P90X3, P90X, P90X2, Bring It!, Muscle Confusion, Beachbody Challenge, B-LINES, Shakeology,
the Healthiest Meal of the Day, Results and Recovery Formula, E&E Energy and Endurance, P90, 10-Minute Trainer, SuperGym,
P90X ONE on ONE, P90X+, FOCUS T25, INSANITY, Dig Deeper, Body Beast, Beachbody, and Team Beachbody trademarks, and all
related designs, trademarks, copyrights, and other intellectual property.

If you are a member of the Team Beachbody® community, contact your Coach for information and support, or log in at
TeamBeachbody.com. For Beachbody® and Team Beachbody Customer Service, go to Beachbody.com. X3INS1104 Rev. 6/12/14

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