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.
I've learned that it is very important to stretch before and after workouts. Before to reduce the risk of pulling a muscle and for better range of motion, and after to help reduce soreness. For a while, I thought that stretching should be done even before a warm-up. I'm sure it can be done before, but this is what I've heard from quite a bit if personal trainers and fitness professionals.
It is recommended to warm-up your muscles before you stretch or else your muscles will be like a cold rubber band. If you stretch a cold rubber band it could more easily snap or break apart. This makes sense to me. So don't forget to warm up before you stretch.
Here are a couple of stretches from my last workout.
The Table Top stretch is a bit tough to get into , but if you get it your shoulders will thank you for doing it. Your figures can point towards your feet or away from your feet. The goal here is to get your pelvis up making a table with your body.
The Scorpion stretch is an awesome lower back stretch. Lie on the floor belly first and spread you arms out to make a "T" with your body. Now lift only your right leg straight up and bend your right knee while tilting it over to your left side. Try to keep both shoulders and your chin on the ground. Lower your right leg and then repeat with your left leg.
Rumble Rolling (Foam Rolling) Use your own body weight to massage and stretch your muscles, tendons, and break down muscle adhesions and scar tissue. I use the rollers on my back, shoulders, and my legs the most. You can roll just about any muscle you have though. The idea is to relax your muscles and let the foam roller sink in. It helps to start with little pressure at first and then add more with your weight or your other leg when doing your lower body. I try not to hold my breath so i am more relaxed.
I started this P90X2 and Asylum Volume 2 hybrid workout schedule on June 9th 2014. The reason why I picked both of these programs is because they are both performance based workout programs. They are geared towards those who are in shape but want to increase athletic performance.
I am using this hybrid program to train for my upcoming Spartan Races. For those of you who have done Spartan Races or any other obstacle races, you know that you have to be a well rounded athlete with speed, power, balance, endurance, and body control. P90X2 will help me with my strength, balance, flexibility, and body control. Asylum Volume 2 will help me with my speed, agility, and endurance.
Recommended equipment when doing P90X2:
1) Dumbbells or Resistance Bands
2) Power Stands for pushups(Not required)
3) Yoga Mat or Plyometrics Mat(Not required)
4) Pull-up Bar(Not required but will need something like a resistance band door mount to mimic pull-ups)
5) Foam Roller (Not required)Rumble Roller is what I prefer)
6) Painters Tape (Something to mark locations on the ground)
7) Stability Ball(Not required)
8) 4 Medicine Balls(Not required)
Base + Back from P90X2 consists of Pull-ups and Plyometrics to work your back and your legs. This workout is about an hour long including the warm-up, stretch, workout, and cool down.
The main workout cosists of these 10 exercises and repeated after the 10th exercise is completed.
1) No Kip Pull-Up
2) Plyo Frog Squat
3) Wide Leg Close Grip Chin-Up
4) Chair Jump
5) Chin Pull
6) Plyo Lunge Press
7) V Pull-Up
8) Surfer Spin
9) Kippy Cross Fugly Pull
10) Jack-in-the-Box Knee Tuck
Here's a video of me doing the warm-up, stretch, and main exercises (round 1 only).
Equipment Needed:
Dumbells or Resistance Bands
Pull-up Bar or Resistance Bands
Stability Ball (recommended)
Foam Roller (recommended)
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