It’s Not P90x But It’s .x10.mx Elite Summer Time Bible!!!

May 7, 2015 | | 102 comments

It’s that time of year again, that time of year when everyone is trying to trim off their winter fat suit and get themselves beach body fit.  I usually wake up between 3-4:00 am every morning, and usually infomericials are on promoting various things from home supplies to exercise and health services.  Anyway I was up this particular morning and the infomercial for PX90 was on.  PX90 was created by a Connecticut native Mr. Tony Horton who is a very accomplished fitness guru and health conisuer.  Horton’s fantastic theories of the effect of changing your workout plan daily for max results has hit the wellness industry like a cross from the great Ali.  I also believe in this theory because it works like this: have u ever just got back to working out and u do your workout and your sore as hell but u know that u have earned the soreness, well thats the effect u are supposed to be going for every workout.  I’ve mixed a nice program for u to change up at your discretion.  I want u to do a different workout everyday.  Some days you’ll be doing a crossfit workout, some days u will train like an athlete, and some days will be just for general muscle tension but all in all u will be changing the workout consistently so u dont get the plateau effect (when your body adjust to the same routines and it seems like your not visually physically making a difference).

Crossfit training combines interval training, plyometrics, olympic lifts, powerlifting, and gymnastic into one intense circuit. The circuits start as timed rounds and each cycle you’ll increase the intensity for example a timed round of 8 minutes Circuit 1 has 10 deadlifts, 10 box jumps, 10 thrusters short rest interval and repeat the circuit but increasing the weight and reps this round your rep range would be 12 each set the next 14 and u would increase your weight between 15-25% and so on until the time ends.  If u feel cant handle all the work loads because u are just beginning then only use 50% of your 1rm and increase or decrease between rounds when your bod tells u too.  Do this workout between 2-3 days during your first week.

In week 2 I want u to add plyometrics to your training for core strengthening and power.  Do between 8-10 reps of each exercise for 3-4 full circuits.

Week 3 will be more of the standard lifts focusing on both lower and upper body.  In this workout I want u to start the first set in your regular gym wear, then as u move to the next set put on a thermal shirt, and for the third set add a hoody to the mix to really get that muscle tension and sweat out that fat.

Alternate these three workouts and mix them up for example: while your doing the crossfit workout then add your excess clothes for fat burning and at the end of each workout in week 1 do between 3-4 sets of regular planks, and side planks for 30 seconds.  Week 2 after each workout do 3-4 sets of dumbbell twist for 15 reps each side,  3-4 sets of toe raises for 20 reps, and finish with 50 crunches.  Just keep mixing up your workouts between these 3 routines and u will be summertime shredded.  Good training to all, and to all a good fight!!!

 Thrusters

  Ball to Wall

   Pull-ups

    Overhead Squats

     Box Jumps

EXERCISE REPS
Thrusters
45lbs 5
60lbs 6
751bs 7
Ball To Wall
5lbs 5
10lbs 6
15lbs 7
Pull-ups
Bodyweight 3
” “ 4
10lb added weight 5
Overhead Squats
45lbs 5
60lbs 6
75lbs 7
Box Jumps
Bodyweight 5
” “ 6
” “ WEEK 2

Plyometric Outline and Circuit

I.)  Agility

A.  Front Squat and Press

B.  Jump Ropes

C.  Box Jumps

II.)  Explosion

A.  Jump Squats

B.  Medicine Ball Slams

C.  Inverted Rows/Pull-ups

D.  Broad Jumps

WEEK 3

EXERCISE SETS REPS
Front Squat 3 10
Back Squat 3 10
Deadlifts 3 6
Pull ups 3 5
Bench press 3 6
Shoulder press 3 10

Share and Enjoy

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