Workout program P90X is a 12-week long home workout constructed by trainer Tony Horton.
The P90X program comes with a workout videos, as well as a training manual and schedules and nutrition plan. Because you are exercising in your home there is no need for expensive workout gear and equipment because for most of the workouts you will need only pullup bar and resistance bands or dumbbells.
Among these videos is the legs and back workout and it is a very important workout because back is your muscle core and you need strong legs because nobody want to see strong upper body and thin legs.
Also the legs and back workout develops the largest muscle groups, it’s one of the most common training sessions, so is included every Friday.
That means that it will be your fifth workout of the week and also third and final strength training workout of the week. So after this, all you have left for the week is Kenpo X, which is cardio workout also very important but a little easier.
P90X legs and back is considered as a necessary workout that will leave you pumped by the end. It is ideal for burning calories and it will leave you burned out but it’s worth it because nothing burns calories more than and deep lunges and squats.
This routine is performed every week except on the recovery weeks – four and eight week of the program.
Overall it is an effective workout. It will:
- get your heart rate up,
- burn calories, and
- give you some increase in lower body and back strength.
For performing this workout, you will need a pull-up bar, a chair for assistance and free weights but they are optional.
Each pull-up exercise in this workout is performed twice so you will complete two sets of different leg exercises and set of back exercise, and again another two sets of leg exercises but different from the previous one.
There are 23 sets of exercises total and you will need 45 minutes to perform all the exercises, but the whole session is 60 minutes long. Why? Because at the beginning you will start with
- a light cardio warm up for about 2 minutes,
- followed by almost 8 minute stretch and a
- 4 minute cool down and stretch at the end.
P90X legs and back exercise
- five different types of lunges,
- six different types of squats,
- two types of dead lifts, and
- four types of pull ups.
So there are a wide variety of exercises like
- wide and narrow squats,
- front, side, and rear lunges and much more.
Overall you will be exercising your legs from all angles and you’ll strengthen minor muscle groups which are often overlooked in other workout programs.
Why to work squats and lunges at the same time
Also there is common question why to work squats and lunges at the same time if they are for the same type of muscles. You need to know that squats are great for strength because they allows you to use heavier weights, since both feet remain firmly planted on the floor throughout the move and during a lunge. Your glutes must work hard to decelerate your body as you sink down, which boosts performance in sports. So this combination will leave you burned out at the end and it’s all worth it.
Each exercise is completed for one minute. The P90X program requires you to move from one set directly into the next set. Make sure to get in a good stretch afterwards. So let’s start with:
Balance your leg on your chair and lunge over your other leg. This exercise is 25 reps. Rinse and repeat with the other leg.
Calf Raise Squats:
A squat that is followed by a calf raise. This exercise is 25 total reps.
Reverse Grip Pull Ups:
You will use pull up bar and always remember to modify as needed.
You are “skating” side to side and balancing on one leg while putting your arms into it. 25 reps each leg.
Wide Grip Pull Ups:
That means more action on the pull up bar and rest for the legs.
Step Back Lunges:
Stepping backwards to a lunge, stepping back on as low as possible. The deeper and the heavier the weights/bands you are lifting the harder the exercise is. 15 reps per side
Alternating Side Lunges:
The same thing as step back lunges, except you step to the side this time, 12 reps each side.
Close Grip Pull Ups:
Hands are very close together on the chin up bar.
Single Leg Wall Squat:
Just like Wall Squats, except the only difference is you are now doing these on one leg, alternating between each side every 10 seconds, for a total of 60 seconds.
Dead Lift Squats:
Just like a squat, apart from you lower into the squat with only one leg, the other is off the ground behind you. The key to this exercise is to never put your step-back foot on the ground. 20 reps each side
Switch Grip Pull Ups:
You’ll do 2 reverse grip pull ups, then switch and perform 2 regular chin ups.
3 Way Lunges:
You will lunge straight forward, step back with a kicking move, then lunge to a 45 degree angle, step back with a kicking move, then lunge to the side, and another kicking move. Repeat for 5 total sets on each leg.
Walking lunges, but you will stay on your toes the entire time. You do lunges on your toes and stay on your toes the whole time, while lunging back and forth across the room for 20 total reps.
Reverse Grip Pull Ups:
Great exercise that strengthens and tones your back as well as your biceps and grip at the same time.
Sitting in an invisible chair. You’ll do two of these, for about 30 seconds each.
Toe Roll Iso Lunges:
You start off with a deep lunge with one foot forward and one foot back. On the rear foot, you roll up on your toe just like the exercise name says. 20 reps each side.
Wide Front Pull Ups:
Pull ups again, you know they are good for you.
In this exercise you’ll perform very wide leg low squat.
This move is a total of 75 calf raises, in 3 different positions: feet pointing outward, feet pointing forward and feet are pointing inward. Then, use your calves to rise up on your toes. Easy and effective at the same time.
Close Grip Pull Ups:
Great variation of pull-ups which emphasizes your lower lats.
80-20 Speed Squats:
30 speed squats on each leg. These are just normal squats. The only thing different from normal squats is you shift 80% of your weight on one leg then do a squat, then change legs, rinse and repeat. You’ll end up this routine with some Switch Grip Pull Ups.