No matter what P90X plan you choose: Classic, Lean or Doubles, you will certainly face P90X Core Synergystics workout. It’s a favorite workout for many from the P90X workouts.
Core Synergistics is a workout done during Recovery weeks in the Classic and Doubles P90X plan and once a week in the Lean P90X plan.
This workout is supposed to strengthen the core muscles by focusing on weight training:
- the body weight and
- the resistant bands (or dumbbells).
The length of this workout is around an hour with
- A warm-up session
- 19 exercises plus a bonus round of 3 exercises and
- A cool-down session.
Core Synergistics Exercises
Everyone who starts exercising and uses fitness program should expect it to include cardiovascular, strength and flexibility training for better results. P90X Core Synergistics workout is a combination of all three.
As part of this workout you will perform exercises for strengthening your core muscles in rapid-fire succession with short breaks in between sections. I will try to explain in written these exercises so you know what to expect from this session:
Stack Feet/Stagger Hand Push-ups – the name says it all. You will be doing push-ups with one foot, the other one on the top of it and with your hands staggered so that you maintain body balance.
Banana Rolls – you roll with your core to each side while your hands and legs are raised over your core.
Leaning Crescent Lunges – you lean on one leg in front of you and pull the resistance bands over your head to make a straight line with your other leg and arms
Squat Run – leaned on your knee with the resistant band you imitate running with your arms
Sphinx Push-ups – you make push-up banding your elbows and leaning on them
Bow to Boat – lying on your stomach you catch your legs with your arms backwards, sitting you raise your legs and stretch your arms in front of you
Low Lateral Skaters -with your legs apart you band down with your arms and move from one leg to the other and then raise your first leg to the side
Lunge and Reach – your legs a bit apart you band to the one leg and then stretch with the resistance band to the opposite side up
Prison Cell Push-ups – you make push ups and on each lifting you band your legs alternately under your core.
Side Hip Raise – lying on the side, you lean on your elbow with your body straight and move your hip up and down
Squat X-press – with your legs apart you make X-es with your resistance bands leaning forward and ulling them all way up
Plan to Chaturanga Run – in the upper and lower push up position you imitate running with your legs.
Walking Push-ups – you are in the upper push up position and you try to walk both with your hands and with your toes
Superman Banana – you roll over from back to stomach with you legs and arms raised over your core
Lunge Kickback Curl Press – with your knee bent you lean forward and stretch the resistance bands to make a straight line with your back leg, then straight your core and pull the bands up and raise them down
Towel Hoppers – you jump left and right over a towel.
Reach High & Under Push-ups – from the upper push up position you turn to a side, raise your hand up and then put it down under your core.
Steam Engine – with your arms on the head you turn with your core left right raising straight in front of you the opposite leg
Dreya Roll – from standing position you sit down roll back and leaning on your head you raise straight up your legs, then roll to the front and stand up raising your hand up
Plank to Chaturanga Iso – you do a push up an stay in the lower push up position
Halfback – you run jumping with your legs to the side and then go back running backwards
Table Dip Leg Raise – faced with your back towards the ground leaned on your hand doing push up with your one leg raised up
Core Synergistics Rounds
The P90X “Core Synergistics” workouts are divided in three rounds and a bonus round. Between every round you’ll have a short break for some water.
- Round one includes: one set of stacked-foot, staggered-hand push ups; banana rolls; leaning crescent lunges; squat runs; sphinx push-ups; bow to boats; low-lateral skaters; and lunge reaches.
- Round two includes: prison cell push-ups, side hip raises, squat X presses, plank-to-chaturanga runs, walking push-ups, superman bananas, lunge kickbacks, curl presses and towel hoppers.
- Round three includes: reach-high-and-under push-ups, steam engines and dreya rolls.
- The bonus round includes plank to chaturangas, halfbacks and table-dip leg raises.
P90X Core Synergistics workout Benefits
Your core muscles are the ones holding your body stable and supporting all other muscles. If you make them stronger that can improve your overall fitness performance.
If you make these muscles stronger you will strengthen all your body, because they are the muscles that support all your other muscles in completing any kind of movement or exercise. That improves your endurance and also helps tone your abs and gives you added back support to prevent back pain and injury.
Equipment for P90X Core Synergistics
If you are doing all P90X you already have what you need from equipment for Core Synergistics.
What you need here are:
- Yoga Mat
- Resistance bands or Dumbbells
And, of course
- Comfortable clothes
- Suitable sneakers
The Core Synergystics DVD plays a major role in your success with P90X.
It is intended to build and support a variety of different muscle groups while also providing body conditioning.