Last Week Of My P90X2/ Asylum V2 Hybrid Workout Schedule

This is my workout today, but the video was taken 2 years ago.  I tell you what. This workout does not get any easier.  You just keep getting better.  A lot of the exercises in this workout takes some time to get used to because of the stability ball.  If you work through it and keep doing your workouts.  You will definitely improve.

If you have done this workout before, what are your thoughts?  Did it take you a while to get used to the stability ball?  Comment below.




Thinking about starting P90X2?  Find out if it is the right program you.  Get your FREE Fitness Program Assessment here.

What And What Not To If You Miss One or More Scheduled Workouts

So, what do you do when you miss a day or even a couple days from a workout program like P90X, Insanity, Body Beast, or any other workout program with a schedule?  I get asked this question a lot, because let's face it.  Life happens and sometimes it makes it impossible to get a workout in.  I want to share with you what works for me.

Importance Of A Workout Schedule
The first thing I want to stress is the importance of a workout schedule.  This is the way I look at it.  A schedule helps you stay on track with what you need to do as apposed to what you just feel like doing.  You may not feel like working out your legs, but if it's on the schedule you will more likely get it done than if you had no schedule at all.  You may already know that you don't want to skip "leg day", because it just looks funny when you are built up top but your your lower half is not.  If you are following a schedule, then it should include exactly what you need to get to your goals.

Get your Free Fitness Program Assessment here!

What To Do When You Miss A Workout
Ok, so here it is. If i absolutely cannot get my workout in and miss a day.  I use that day as my rest day and continue where I left off on the next day.  You will usually have a rest day at least once week, so if you do what I just explained you will not actually have missed a day.  If I miss two days I just move on the the next scheduled workout the next day.  I try not to stress on missing two days because I can at least make one of those days up on my rest day.  If I miss any more days than two workouts I usually start the week over again.

What Not To Do
So, the one thing I see people do if they miss a workout is double up workouts the next day.  They will do the workout that they missed and also the workout that is schedule for that day on the same day.  This is something that I do not recommend.  One reason is because it increases the chances for injury.  Results do not come from just one or two great workouts.  Results come from staying consistent doing exercise daily for a couple weeks to a few months.  Some double up their workouts as I explained and cannot do their workout the next day because they are too sore or even injured.  This will mess up your consistency.  Yes, you may feel ok to do both workouts at the time but you don't know how it will effect your performance the next day.  I know people like to workout hard, but if you're injured you may not be able to put any work in.  Workout hard and smart.  Here's an analogy for you.  If by chance you didn't get to brush your teeth yesterday, would you brush it twice in a row today?  No, it doesn't work that way.

Related Links:
P90X2 and Asylum Volume 2 Hybrid Workout Schedule
Sticking To My Workout Schedule

Insanity Asylum Volume 2 Results

I'm seeing good improvements from my hard work!  I'm in the second week of my P90X2 and Asylum Volume 2 Hybrid workout schedule.  A couple weeks ago I did the Championship workout from Asylum V2 for the first time in a little over a year.  At the end of the workout there is a fit test called Sudden Death Overtime.  This is how I can tell I'm making some improvements.

Check out these two videos to see how I've improved.  The first video shows me on August 9th doing Championship and at the end Sudden Death Overtime.

Here I am on August 16th doing Sudden Death Overtime.  I beat my previous workout video by 2 reps!

Thanks for watching and following my fitness journey.  Keep pushing for more.  Each time your reach your goal make sure to create a new one to crush.  If I can do it, you can do it. 

Get started with Insanity Asylum Volume 2 here!  I'll Coach you for FREE!

Related Links:
P90X2 and Asylum Volume 2 Hybrid Schedule
P90X2 Total Body Workout

Group Trail Run Spartan Training

A huge part of Spartan Races is running. If you are looking to train or get ready for a spartan race or any kind of obstacle race or even road race, then it's probably a good idea to get a bit of running in. It will help your legs get used to the constant impact from every step, and help you find out what kind of pace you are capable of while running for certain distances. I started this morning off with a great trail run with some of my friends and family.

Today's goal for me was to just get out there an run. I wasn't thinking about speed or even distance. It's been so hot out lately here in Florida that I dread running out in the heat. Well, having this group of people out there with me made it so much easier to get it done.

I am part of a Obstacle Race Team called Team Dynasty OCR.  We help all fitness levels train for obstacle races and make sure everyone is able to complete these races.  During our trail runs, we like to invite all fitness levels out to run with us as a team. We make sure everyone gets a good workout in by having everyone run at their own pace and meet up at certain check points.  Just like during the races, we like to make sure everyone completes these runs.  Today was no different.  We completed about 5 miles on the trail this morning!  Everyone was able to finish and we all got in a great run.

It's great to have a group of people that has the same passion as you.  They can help motivate you and push you to become better.  It's great to get things done yourself and be self motivated, but by having that support system or group you can count on is great when you are feeling just a bit sluggish.

Want to join Team Dynasty OCR at the next Obstacle Race?  Check out our events on our Facebook page here.

Be a part of my Fitness Support Group and get a FREE Fitness Assessment here!

P90X2 P.A.P. Upper Workout

I'm on the 3rd phase of my P90X2 and Asylum Volume 2 Hybrid Schedule.  Day 3 of phase 3 I did P.A.P. Upper from P90X2. P.A.P. stands for Post-Activation Potentiation, which basically an upper body workout to improve performance by starting off with a strength exercise followed by an explosive or static exercise.  If you are an athlete or play some kind of sport, these kinds of exercises would be great to incorporate in your training.

In P.A.P. Upper there are a total of two complexes with four exercises in each complex.  To complete each complex you will need to do 4 rounds of each.

P.A.P. Upper Complex One
In the first complex you first start with the Renegade Rows(Strength), second exercise is the Plyo Push-ups(explosive), third exercise is Low Plank on Medicine Ball(Static), and the fourth exercise and last in this complex is Superman(Static).  Once you are done with all four exercises repeat it three more times to complete the first complex.

Renegade Rows

Plyo Push-ups

Low Plank on Medicine Ball

Superman

P.A.P. Upper Complex Two
In the second complex you will first start off with Towel Pull-ups, second Medicine Ball Pike, third Step Up Hammer Press, and forth and last exercise of the last complex is Roller Angel.  Once you are done with all four exercises, repeat it three more times to complete the second complex.

Towel Pull-ups

Medicine Ball Pike

Step Up Hammer Press

Roller Angel

This workout takes a little over 50 minutes with the warm-up, stretch, the two complexes, and the cool down.

Equipment used during this workout:

• Stability Ball
• Medicine Ball
• Pull-up Bar
• Dumbbells
• Plyo Box or Weight Bench
• Foam Roller
• Two Towells (Towel Pull-ups)

Here are a few things I recommend.  First, I would get things ready before you start.  This workout moves pretty fast and you don't want to be scrambling around  grabbing your weights or other things in between exercises.  Second, make sure you stretch before an after the workout.  Third, make sure your form is good to prevent injury.

Get your P90X2 Coach and Free Fitness Assessment here.

Related Links:
P90X2 and Asylum Volume 2 Hybrid Schedule
Base + Back Workout From P90X2
P90X2 Total Body Workout

Spartan 300 Workout In GulfPort Mississippi August 2nd 2014

August 2nd was the first time I participated in and really did not know what to expect.  I’ve done many Spartan Races already, but I’ve never done the Spartan 300 Workout.

Before I continue and let you know how it went, I just wanted to let you know that the workouts are totally free.  You can join by preregistering online or show up and register an hour before the workout.  The workout is about 2 hours long including a few breaks.  You get a free T-Shirt and a Spartan Race wrist band(at least I did).

Checkout Spartan Races near you!

We all were given a number.  Everyone with the same number got in the same line.  I believe there was 12 lines total.  We started with the warm-up which was running in place, jumping jacks, and high knees.  We did each exercise and then did a couple more rounds after.  After the warm-up we did a bit of stretching.

JUMPING JACKS

Spartan 300 Workout Interval Training

After the stretch, the workout instructor Andi demonstrated some exercises that would be great to practice to complete a Spartan Race.  These exercises consisted of Squats, Running In Place, Lunges, Push-ups, and BURPEES!

LUNGES

SQUATS

BURPEES

PUSH-UPS

RUNNING IN PLACE

Once Andi was finished demonstrating and making sure we had the exercises down ourselves.  We took a 5 minute break and then got into the real exercise.  We did the exercises each for a minute one right after the other.  The goal was do to as many as we could in the minutes that were given. We then took a short break and then did another round.  The goal the second time around was to see if we could do more than we did the first time.  Andi gave us another break before we got into the next exercise.

Spartan 300 Workout Team Work Exercise

The next exercise was an exercise that took teamwork.  We were broken into 12 teams for a reason.  Andi explained that each team would try to build the biggest sand castle using the wet sand by the water which was at least fifty yards away.  We had to run to the water,grab as much sand as possible and run it back until it was time.  I thought this was a great exercise and helpful for those planning on doing a Spartan Race.

Overall it was a great workout and a great experience.  It had a bit of the Spartan Race feel to the whole event as well.  Everyone was pretty much friendly and had a great attitude about the workout.  It was a nice day and pretty hot.  We had to drink a lot of water which we had to bring ourselves.  All the exercises I could see would benefit those going into a Spartan Race in the future.  Andi did recommend using these exercises daily to prepare these races.  The only thing we didn't do during the exercise, which Andi recommended to prepare for Spartan Races was Pull-ups.  I agree with the recommendation.  If you want to be able to climb ropes, walls, and complete some other obstacles during these races, pull-ups are very important to work on.

I hope this was helpful to people.  If you haven't already done one of these workouts.  I do recommend it, even if you do not plan on doing a Spartan Race. Either way, I hope to see you at a race one day.

Want more to train for a Spartan Race or other Obstacle Races?  Get Free Coaching here!

Related Training Links:
P90X2/Asylum V2 Hybrid Workout Schedule