Monday, December 03, 2007

P90X+ Hybrid Workout

I was talking with the ripped wonder Mark Briggs today and he was telling me about his new P90X+ hybrid configuration. He shared it with some folks at an MDB event, and I asked him to send it to me so more of you could see it. Looks like P90X+ will be available just before Christmas, so with a little help from Mark you'll know how to mix and match it with P90X.

Thanks Mark!

The Warmup:
1. Burpee Salutations (6 cycles)
2. Side Lunge Reach Back (stationary feet loading dock w/Bella twist) 30 sec per side
3. Squat Rock and Reach (15 reps)
4. Walking Crescent Lunges (1 minute)
5. No Pushup Divebombers
6. Swimmer Sprints (belly to back, every 10 reps for 1 minute)
7. The Cyclone (tip toes - 30 sec. each direction)
8. Run - Jack - Twist (1 min. total - 20 seconds per phase)

The Workout:
1. Iso-Climber Pushup (hold plank/chaturanga/knee to forehead) 1 minute
2. Standing X-Crunch (10 per side)
3. Mr. Moon (switch front/reverse) 30 seconds per leg
4. Jab/Cross (30 seconds per side)
5. Pushup O’Crunch - 1 minute
6. Scorpion Plank w/Twist (10 reps per side) from plank or forearms
7. Sumo Chair - 1 minute
8. Hook/Uppercut - 30 seconds per side
9. Combat Pushup - (military iso - left/center/right) 1 minute
10. Banana Mason - 1 minute
11. Hortonhead Hammers - 1 minute (turn/touch the floor/jump)
12. Front Kicks - 30 seconds per leg

****************WATER BREAK - 45 Seconds**********************

13. Frog Pushups - 1 minute
14. Warrior Bow (10 reps per side)
15. Russian Rubel Squat (15 per side)
16. Briggs Kicks - 30 seconds per side (side speed kicks)
17. Spiderman Pushups - 1 minute
18. Spread leg banana cannonball - 1 minute
19. 4 Position Squats - (close/medium/wide/super wide) 1 minute
20. Surfer Twist Jumps - 30 seconds
21. Kid Play (2 reps per position) 1 minute
22. Cherry Bomb - 1 minute
23. Squat Knee Raise - 30 seconds
24. The Gladiator - 30 seconds per side (show mod. Without jump)

The Cooldown and Stretch: 5 minutes of light cardio and stretching

29 comments:

AlfaSunshine said...

as promised i read your blogg. mdbriggs rocks with you man. I did core cardio today...tomorrow is hawaii yoga thang and phh stretch (my yoga hour)....my current schedule is to workout in the 6am hour...love to kinda watch the sun come up out my back window. nice chat tonight...one meal at a time man...

~hugs, Lauren, aka alfasunshine aka nubianqueen

niko63 said...

Tony,

Great chat tonight, really enjoyed the diet information--nothing like eating clean, my man! It adds a whole new perspective. Can't wait for the X plus. Some of these moves I already know and love, but there are a few I don't recognize. I will definitely print Mark's suggestions and save 'em till later.

Man, if this doesn't keep me under 200 lbs, nothing will:)

Thanks for everything,
nick

Christina said...

as promised i read your blogg. mdbriggs rocks with you man. I did core cardio today...tomorrow is hawaii yoga thang and phh stretch (my yoga hour)....my current schedule is to workout in the 6am hour...love to kinda watch the sun come up out my back window. nice chat tonight...one meal at a time man... ~hugs, Lauren, aka alfasunshine aka nubianqueen

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