The Legs and Back worksheet that comes with the P90X package only has spaces to record pull-ups. Here is a worksheet that allows you to record everything if you so desire. I found the original here and doctored it and played with it to make it look more like the original P90X worksheets, and then I converted it to PDF for your downloading and printing pleasure. Download the P90X Legs and Back Worksheet. Or visit the download page.
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I’ve been hearing a lot lately about people doing a P90X/Insanity hybrid workout so I decided to incorporate the Insanity workouts into my Build Your Own Workout printable calendar. Actually I decided to make it a download all its own so people who don’t have or don’t care about doing a hybrid workout don’t have to deal with all the Insanity stuff clogging up their calendar. The new calendar includes workouts from P90X, P90X Plus, One on One, Insanity, and the Insanity Deluxe Package.
Download the P90X Insanity Hybrid workout calendar.
Download the original P90X Build Your Own Workout calendar without the Insanity workouts.
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What routines are going to be in the next version of P90X? Subscribe to Tony Horton One on One – recently renamed to P90X One on One – and each month you will receive a new P90X routine that will be included in the next version of P90X. The new version will be called P90X:MC2 (Muscle Confusion 2) and Tony will be testing and reviewing the routines each month. Not only will you get exclusive access to the creation of the new P90X, you will also get half off the DVD set if you subscribe to One on One for an entire year. The subscription just started in July so now is the perfect time to start subscribing. The cost is only $19.95 per month + $2.95 shipping and handling. Or, if you sign up to be a Beachbody coach, the cost is only $14.65 + S/H.
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Here’s the 5th and final of Tony’s race tips from the National Press Club.
Week 5: Snacks
Just two weeks before the big race, and you may be getting hungry. Here are some of my favorite snacks to keep you going before race day. No more excuses!
Tony’s Top 10 Snacks
- My sticky bar, of course (with banana, peanut butter, and granola).
- Almond butter (thinly spread) on organic whole-grain toast
- Snyder’s of Hanover Organic Oat Bran Pretzels
- PROBAR® nutrition bar (original blend)—380 calories of pure joy and 100% vegan
- Protein shake: banana, half cup of frozen blueberries and strawberries, tablespoon of flaxseed meal, two ice cubes, protein powder, and rice milk
- Half cup of fresh blueberries, and Food For Life’s Ezekiel 4:9 cereal with almonds, mixed into 8 oz. of plain nonfat yogurt
- Handful of raw mixed nuts
- MI-DEL Honey Grahams (whole wheat; 8 crackers are 280 calories)
- CLIF Nectar bars: I like the cinnamon pecan flavor (4 organic ingredients and only 170 calories)
- LaraBar snackbars (ingredients: dates, pecans, and almonds; 220 calories)
10-Minute Recipe: Tony’s Sticky Bar
1/2 medium-size banana
1/4 cup chunky peanut butter (organic minus hydrogenated oils, preferably)
1 cup unsweetened granola
1 sheet wax paperMix all three ingredients into a bowl. Spoon onto a sheet of wax paper. Roll up into a hot dog/cigar shape. Stick in the freezer. Ready in 90 minutes. Eat frozen or throw it in the microwave for 10 seconds. Serves two. (Calories 389, Protein 14g, Carbs 47g, Cholesterol: 0 g, Fat total: 17 g, Saturated Fat 4 g)
Peace,
Tony H.
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Week 4: Sleep
Sleep does more than make you feel rested. Two recent studies with healthy volunteers demonstrated suppression of immunological function in participants after one night of modest sleep deprivation. The activity of certain white blood cells and the production of chemicals essential for immune system performance significantly decreased. After a good night’s sleep, most immune functions went back to baseline levels. About 40 percent of adults experience sleepiness that interferes with daily activities. Most U.S. adults get less than 7 hours of sleep per night during the workweek, while research has determined that certain parameters of immune function are enhanced by more than 7 hours of sleep.
Another study showed that the leading cause of traffic accidents in this country is NOT alcohol but sleep deprivation. If you don’t have enough energy to stay awake to drive your car, how will you have enough energy for a 6-day-a-week workout plan? We’re not sleeping enough hours, and the limited time we spend trying to sleep is filled with so much mind chatter that we never get the rest we need.
My dictionary defines sleep as the natural periodic suspension of consciousness during which the powers of the body are restored. In the Taoist philosophy, there’s a belief in yin and yang energies. These are opposing energies that create balance. Exercise is yang energy. Sleep and rest are yin energy. There must be proper balance between vim and vigor (yang) and inward calm (yin). If you don’t get enough sound sleep, your body will NOT receive the proper restoration it needs to complete or succeed with any fitness program. So TiVo American Idol and go to bed!
Peace,
Tony H.
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