Академический Документы
Профессиональный Документы
Культура Документы
Monday Tuesday
X X 15 22 29 36 43 50 57 64 71 78 85 7-Feb 14-Feb 21-Feb 28-Feb 6-Mar 13-Mar 20-Mar 27-Mar 3-Apr 10-Apr 17-Apr 24-Apr 1-May X 9 16 23 30 37 44 51 58 65 72 79 86
6-Feb-2012 5-May-2012
Wednesday
8-Feb 15-Feb 22-Feb 29-Feb 7-Mar 14-Mar 21-Mar 28-Mar 4-Apr 11-Apr 18-Apr 25-Apr 2-May
Friday
10-Feb 17-Feb 24-Feb 2-Mar 9-Mar 16-Mar 23-Mar 30-Mar 6-Apr 13-Apr 20-Apr 27-Apr 4-May X 12 19 26 33 40 47 54 61 68 75 82 89
Saturday
11-Feb 18-Feb 25-Feb 3-Mar 10-Mar 17-Mar 24-Mar 31-Mar 7-Apr 14-Apr 21-Apr 28-Apr 5-May X 13 20 27 34 41 48 55 62 69 76 83 90
Sunday
12-Feb 19-Feb 26-Feb 4-Mar 11-Mar 18-Mar 25-Mar 1-Apr 8-Apr 15-Apr 22-Apr 29-Apr X 14 21 28 35 42 49 56 63 70 77 84
FOUNDATION Phase 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13
6-Feb 13-Feb 20-Feb 27-Feb 5-Mar 12-Mar 19-Mar 26-Mar 2-Apr 9-Apr 16-Apr 23-Apr 30-Apr
Instructions: To begin using this sheet, follow these instructions 1) Start by entering the date that you plan on starting P90X2 in the box that says Day 01: above > The rest of the calendar will be automatically filled in for you. > The sheet will now customize the Day of the Week based on the start date. This way, if you start on Saturday w/ Day 1, the sheet will show SATURDAY as the Day of the Week. > The number of the day that you are on also is reflected on the calendar 2) PUSH PLAY!!! And begin recording your progress. > If you want to make a note on a particular exercise, just add a comment to the cell. (See Microsoft's Help feature if you don't know how. It's easy. Just right-click the cell and select "Insert Comment" 3) When you have completed a workout, click the name of the workout. > You will be taken to the "Workouts" or "Fit Test" sheet. 4) Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell that coincides with your workout day. > Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess on the "Full Routine" Sheet 5) Click the link at the bottom of the "Workouts" or "Fit Test" sheet to take you back to the "Full Routine" sheet. > You'll notice now that Day "1" turns in to an X you have officially X'd your workout for the day! 6) Go get a Recovery Drink!!! 7) Repeat the above steps each day until Day 90.
Milestone
Day 1
6-Feb
Day 90
9-May
Milestone
Day 1
6-Feb
Day 90
Body Fat Weight Chest Waist Hips Right Thigh Left Thigh Right Arm Left Arm
9-May Heart Rate (after resting 2 min.) Warm Up (10 minutes of low impact movements) Pull-ups (then rest 1 minute) Vertical Leap (then rest 4 minutes) Push-ups (then rest 4 minutes) Toe Touch (then rest 4 minutes) Wall Squat (then rest 4 minutes) Bicep Curls (then rest 3 minutes) In and Outs (then rest 4 minutes) Heart Rate Maximizer (2 minutes of jumping jacks) Immediately after Jumping Jacks 1 minute after stopping 2 minutes after stopping 3 minutes after stopping 4 minutes after stopping
Measurements
http://www.CoachWoot.com RESULTS@CoachWoot.com
Fit Test
P90X2 - X2 Core
Step Exercise
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 Sphinx Plank Crunch Warrior 3 Cross Crunch Single Leg Walk Out to Sphinx Half Angel Roller Boat 3 Speed Med Ball Push-Up One Leg Lateral Leap Squat Core Circle Holmsen Screamer Lunge Med Ball Dreya Roll Plank Burpee on Stability Ball Banana Ball Switch Crunch 3-Point Squat Press with Med Ball Slo-Mo Balance Climber (Alternating Legs) X2 Diver Ryan Sphinx Twist Crunch One Leg Med Ball Burpee (Alternate Every 3 Reps)
Day 1
Day 8
15 10 10 5 5 7R 6L 12X 20 12 9 9 15 15 Roll-6 6 15 15 20 7 8 8
Day 15
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Day 1
x
Day 8
x
Day 15
Comments >>>>>>>>>
P90X2 - Plyocide
Step Exercise
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 Wide Leg Tiptoe Squat Killer Katherine Lunge Fast Feet Chair Jump Slalom Line Jump Warrior 3 Lunges Jack-In-The-Box Knee Tucks Think Drill Spartan Squat Lunge Super Skater Kicks Depth Charges Frog Burpee Hops 1-Leg Slalom 1-Leg Squats Surfer Spin Power 90 Cross Hops Wide Leg Jump Press with Med Ball Launcher Lunges Toe Tap 360 Flying Fighter Kicks Set Sprint Plank Plyo Jump
Day 2
Day 9
Day 16
Day 23
Day 30
Day 37
Day 44
Day 51
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Day 2
Day 9
Day 16
Day 23
Day 30
Day 37
Day 44
Day 51
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Comments >>>>>>>>>
Day 3 Day 7 Day 10 Day 14 Day 17 Day 21 Day 24 Day 28 Day 31 Day 35 Day 38 Day 42 Day 45 Day 49 Day 52 Day 56
x x
Recovery Week
Completed >>>>>>>>>
Phase 3
Completed >>>>>>>>>
Comments >>>>>>>>>
Day 4
Day 11
Day 18
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Day 4
x
Day 11
Day 18
Comments >>>>>>>>>
P90X2 - X2 Yoga
Phase 1 & 2
Completed >>>>>>>>>
Recovery Week
Completed >>>>>>>>>
Phase 3
Completed >>>>>>>>>
Comments >>>>>>>>>
Day 6
12 14 30 15 2*4 2*4 7 8 10 30 14 10 20 12 8 8 9 9 15 25 11 10 22 17 // 6 3 8 0 // bck // //
Day 13
Day 20
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Day 6
x
Day 13
Day 20
Comments >>>>>>>>>
Day 22
Day 36
Day 50
Completed >>>>>>>>>
Day 22
Day 36
Day 50
Comments >>>>>>>>>
Day 29
Day 43
Completed >>>>>>>>>
Day 29
Day 43
Comments >>>>>>>>>
Day 25
Day 39
Day 53
Completed >>>>>>>>>
Day 25
Day 39
Day 53
Comments >>>>>>>>>
Day 32
Day 46
Completed >>>>>>>>>
Day 32
Day 46
Comments >>>>>>>>>
Day 27
Day 34
Day 41
Day 48
Day 55
Weight Reps
Completed >>>>>>>>>
Day 27
Day 34
Day 41
Day 48
Day 55
Comments >>>>>>>>>
Day 64
Day 68
Day 71
Day 75
Day 78
Day 82
Day 85
Day 89
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Day 64
Day 68
Day 71
Day 75
Day 78
Day 82
Day 85
Day 89
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Comments >>>>>>>>>
Day 65
Day 69
Day 72
Day 76
Day 79
Day 83
Day 86
Day 90
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Day 65
Day 69
Day 72
Day 76
Day 79
Day 83
Day 86
Day 90
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Comments >>>>>>>>>