Team Beachbody Guest

Hi,

I found the section in the P90X FAQs for combining P90X, P90X+ and One one One (http://teambeachbody.com/connect/message-boards/-/message_boards/message/36527265).

1. Has anybody experience with this and some recommendations how to do this? The list mentions a lot of possible replacements so I would like to get a good subset to start with.

2. Has anybody experience how the replacements relate to each other regarding their intensity? I would like to know if I replace a hard workout with an easier one or vice a versa.

Regards Klaas

Thank you very much for the information!

The forum is missing a good search option, I found a lot of answers to possible schedules:
http://teambeachbody.com/connect/message-boards/-/message_boards/message/36527265
http://teambeachbody.com/connect/message-boards/-/message_boards/message/19577603?_19_delta=10&_19_keywords=&_19_advancedSearch=false&_19_andOperator=true&_19_cur=1
http://teambeachbody.com/connect/message-boards/-/message_boards/message/19577603?_19_delta=10&_19_keywords=&_19_advancedSearch=false&_19_andOperator=true&cur=3

I will not bother anyone till I read more threads about it, I guess all the information is already there

So the remaining question would be how the P90X, P90X+ and One on One workouts are related to each other in itensity. This would help to pick the correct workout and build a hard or light schedule from it.

Regards Klaas

Maybe I just have to try the workouts and see how I can rate them in term of time to intensity, but this would take a few weeks and I don't have all the equipment (i.e. Medicine Ball for the Cardio in One on One). My goal is to stay fit in the long run. I know that I would not do round after round of P90X or P90X+. I have not done the P90X+ yet, but from the comments it is more "boring" (sorry not a native speaker don't know the correct word) than P90X. So I really like the idea of the "One on One" stuff in combination with P90X(+) to have a lot of diversity.

After seeing such great results in doing P90X I am not confident that I myself are able to choose the correct schedule from all the possible workouts contained in the three series (I was working out before with not so great results). Maybe I cannot do any mistake if I stick to the idea of the P90X rotations with three phases but I am not sure?

So my goal would be to get more intense after P90X with less time So maybe I should just do P90X+ afterwards?

Right now I am searching for a replacement of the Kenpo stuff, because it really does not turn me on and I don't get enough out of the workouts. I don't want to do two plyos or two Yoga X workouts a week, but I would like something that is as intense as those. So this is the reason for the question of intensity.

Maybe there is a time/intensity list for all the workouts somewhere, at least with a gut feeling?

Hi Klass- BB member Creatine28 generously posted the times for the One on One workouts on the One on One board.

(Workout Running Time in Minutes)

One on One with Tony Horton
Volume One

Disc 1: Plyo Legs 60
Disc 2: Power 90 Road Warrior 55
Disc 3: Killer Abs 25
Disc 4: Just Arms 45
Disc 5: Thirty-Fifteen ("Upper Body Massacre") 60
Disc 6: The Fountain of Youth 48
Disc 7: Cardio 5-6 PLUS 47
Disc 8: Mammoth UML 57
Apres Ski Workout 18
Disc 9: Bun Shaper 50
Disc 10: Medicine Ball Core Cardio 30
Disc 11: Recovery 4 Results 38
Disc 12: Diamond Delts 37
Disc 13: Pay It Forward 25

One on One with Tony Horton
Volume Two

Disc 1: Cardio Intervals 40
Disc 2: Core Ball Sandwich 40
Disc 3: Patience "Hummingbird" Yoga 36
Disc 4: 10-Minute Crusher Pack 30


The times for the P90X+ workouts:
Interval X+: 41:27
Abs/core+: 20:07
Upper+: 41:25
Kenpo Cardio+: 41:29
Total Body +: 45:31


My comments in the last post were not meant to be vague about the workout intensity, but more about having you think about what your preferences are for the videos & what needs you have. Because if you don’t like the video, than you likely will not be motivated to do it and then have not gotten your money’s worth. For example, I like the One on One Cardio Intervals because of the core exercises mixed in w/ the cardio, but a lot of guys on the TBB boards do not like the workout at all because they felt that it was not very intense. Similarly, I like the One on One/Fountain of Youth (better flow & cueing) more than the shorter in duration One on One/Patience Yoga, while others like Patience Yoga more because it packs in a lot in the 36 mins. So it really is about personal preferences, the BB site has clips of the entire One on One workout, so that you can get a visual feel for the exercises in the videos. I think that you really cannot go wrong with series, P90X+ or One on Ones, if you like Tony’s instructing style, his type of athletic cardio, and the set-up of no-nonsense resistance routines that he creates. Both will mix into a rotation with P90X nicely, but the One on Ones have more variety for cardio & resistance, so it’s really up to what you would like to get. And just introducing a couple of new workouts into the P90X Classic or Lean template will be enough of change in the rotation, so that you will continue to increase the intensity & challenge to your body. It is a solid template to follow, so long as you sub in like-type workouts (cardio for cardio, arms workout for upper body, etc.), you should not have issues with setting it up.
When I thought about purchasing some new workouts, either P90X+ or the One on Ones, I wanted some new cardio, lower body routine & yoga. So I purchased the One on One Bun Shaper & Fountain of Youth, and the P90X+ set (to mix in their cardio workouts). That was 4 new workouts worked into a Classic P90X rotation, plus I subbed in Total Body+ for one of the upper body P90X workouts (shoulder & arms or chest & back), and it was nice change of variety, in duration of time & intensity for my rotation.

If you don’t like Kenpo, then Kenpo Cardio+ might not be the right workout for you, it’s Kenpo w/ a fast pace, not much rests, and a lot trickier to learn than Kenpo. Interval X+ packs a lot into the 40 min (cycles through 3 levels of intensity of exercises, low-high), but you cannot purchase it separately from the P90X+ set. One on One Med Ball Core Cardio is a good, intensive cardio workout, you can use a dumbbell in place of a weighted ball, and since the workout is short, you can repeat a round to increase the time & intensity. One on One Cardio 5/6+ (Super Cardio) is more intensive than Cardio Intervals that might be another good choice for the cardio workouts. Tony’s lower body workouts tend to be low-no weights and high reps, so I don’t think you’ll gain much mass from a one-day-a-week lower body routine, and you will be doing cardio 1-2 x’s a week so you should not be building much mass in the lower body.

Were you completing 8-10 reps for resistance exercises or 12-15 reps? Did you want to keep the splits type workouts for the next rotation (chest & back, arms & shoulders, legs & backs)? Or add in some total body workouts w/ the splits? P90X+ Total Body once or twice a week, with a lower body split one week, and an upper body split the next week, this would be a good change in routine, more about cardio & synergistic movements (endurance gains, lean out) than the focus on muscle growth. But it could be that you just need another round of P90X (with a couple of new workouts) to get your body to where you want it to be, more developed in the upper body & midsection. But you know that the proper nutrition is one of the main keys to the gains that you want, as you can be strong & muscular but have a layer of fat covering that progress. Let me know what you are thinking. You can try a completely different program like Insanity or CE, both are well-planned programs but with a different focus. Insanity, 2 months of a 6-day-a-week rotation of cardio intensive, core & stretch/recovery workouts (don’t need any equipment), while CE is a 90 day, five-day-a week program that alternates resistance training, cardio, core & stretch workouts (uses heavy weights & slow, controlled form during resistance exercises).

Upper+ has different push-up and pull-up variations than Chest & Back. Upper +: 4 types of pull-ups & 5 push-ups/ all exercises completed 1 time and Chest & Back: 3 types of pull-ups & 6 push-ups/all repeated 2 times. The Upper+ push-up varations have more lower body engagement, plus the arm exercises have some balance & core engagment, as well. So you could do an additional set of the pull-ups & push-ups in Upper+ (like in C & B, complete exercises 2x's but switch order), if you wanted to get more reps on of those exercises. But Upper+ on its own is a good challenge, the exercises are tough and a good mix of arm exercises, push-ups & pull-up variations (the one set is plenty chest & back focus on its own). Alternating both workouts in a rotation would enable you to gain strength to complete more reps of unassisted pull-ups. And for the other resistance exercises, 8-10 reps is the way to go for muscle growth, so no changes in your reps would be needed, just make sure to lift as heavy as you can (with good form) for those exercises.


Here's a breakdown of the different pull-ups & push-ups exercises in Upper + vs. Chest & Back:

Upper +
Pull-ups- Dead Leg Switch pull-up, L Chin-up, 7 point pull-up, Clear to Negative
Push-ups- Double Dip Will Do Ya (push-up, then quick transition to triceps dip), Frog Push-up, Spiderman Push-up, Iso climber push-up, Combat Push-up


Chest & Back
Pull-ups- Repeat all 2x’s/Wide Front Pull-ups, Reverse Grip chin-up, Closed Grip overhand pull-up
Push-ups- Repeat all 2x’s/Standard Push-ups, Military pushups, Diamond Push-ups, Wide Fly Push-ups, Dive-bomber push-ups, Decline Push-ups

Upper+ would be the best sub for Chest, Shoulders & Tris (omit biceps exercises), but is also a good sub for Back & Biceps (but does have the chest, triceps, shoulder exercises, you could omit those and just complete 2-3 rounds of the biceps & back exercises). As Just Arms is focused on the biceps & triceps, and 30/15 is focused on chest/back in push-ups & pull-ups, but you could make your own "Back & Biceps" from those two One on One workouts by alternating the Pull-ups & biceps exercises.

10 Min. Crusher pack: 10 min. abs sub for ARX, 10 min. Shadow Boxing sub for cardio (Kenpo or Plyo)& 10 Min. Legs workout sub for legs part of Legs & Back. Ideally you would repeat the exercises, 2-3 times, to make it a longer workout and a better sub for the other workouts.

ETA: not sure of the categories of OoO Apres Ski Workout & Pay It Forward, as I do not have the Ski workout and haven't tried the Pay it Forward workout.



Updated sub list for P90X w/ One on One & P90X+:

P90X+ & One on One workouts that can be substituted for P90X workouts:


Chest & Back- Upper +, OoO/30-15 Upper Body Massacre

Chest, Shoulders, Triceps- Upper+ (omit biceps exercises)

Back & Biceps- Upper+ (omit triceps, shoulder & chest exercises, complete all back & bis exercises 2-3 times)

Ab Ripper X – Abs/core plus, OoO/Core Ball Sandwich, OoO/Killer Abs, OoO/10 Min. Crusher pack abs (should complete 2-3 times), Belly section from OoO/Butt & Belly

Plyometrics – OoO/Plyo Legs, OoO/Med Ball Core Cardio, OoO/Super Cardio, Interval X +,
OoO/Cardio Intervals, OoO/10 Min. Crusher Pack Shadow Boxing

Shoulders & Arms- Upper +, OoO-/Just Arms, OoO/Diamond Delts,

Yoga X – OoO/Fountain of Youth, OoO/Patience Hummingbird Yoga

Legs & Back- OoO/Bun Shaper, OoO/10 Min. Crusher Pack Legs (should complete 2-3 times), Butt section from OoO/Butt & Belly

Kenpo X – Kenpo Cardio+, OoO/Cardio Intervals, OoO/Med Ball Core Cardio, OoO/Super Cardio, Interval X +, OoO/10 Min. Crusher Pack Shadow Boxing

Core Synergistics- Total Body +, OoO/ Mammoth UML, OoO/Road Warrior, OoO/Core Ball Sandwich

Hi wildcard- thanks for your kind comments, I'm glad that you find my posts informative or helpful in some way. I love your avatar, by the way, Hugh Jackman is gorgeous! I have been consistently using fitness videso since 2001, and got into BB products in 2004. I started out with Debbie Siebers Slim in 6, and transitioned into using more of Tony Horton's workouts (I do like Shaun T's, too). I use a variety of fitness vidoes, but BB's are more core workouts in my rotation, and mostly Tony's because they are effective for me, they provide a quality workout in about an hour and don't waste my time w/ a fluff-type workout w/ unmotivating chit-chat or exercises that are dangerous or trendy. I do have a gym membership and have taken classes at private studios, but always go back to the fitness videos because they work, and save me time & money on driving to the gym. I also like variety, so having many of Tony's programs are great in allowing me to mix up the rotation, so I can continue to stay motivated and carry on w/ the plan that I have.

Hi klaas- you're very welcome. I think it's best if we discuss non-BB products via pm, I'll send you a buddy invite. I have discussed other fitness videos here (in detail, but I think BB was nice to not erase the information), but I think since they do compete w/ BB's products that I'd rather not post it here. But would be more than happy to discuss it via pm, send me a message when you can.

Hi Klaas- how about this:


P90X Plyo or P90X+ sub with P90M/Plyo Legs or P90M/Cardio Intervals

P90X Kenpo X or P90X+ Kenpo Cardio sub with P90MCardio Intervals or P90M/Sweat 5/6

P90X Core Synergistics or P90X+ Total Body sub with P90M/Core Cardio or P90M/Sculpt 5/6, P90M/UML

P90+ Upper + sub with P90M Sculpt 5/6 (complete only upper body exercises)

P90X Chest & Back sub with P90M Sculpt 5/6 (complete only push-ups & back exercises)

P90X Legs & Back sub with P90M Sculpt 5/6 (complete only back & leg exercises)

P90X Chest, Shoulders & Triceps sub with P90M Sculpt 5/6 (complete only chest, shoulder & triceps exercises)

P90X Ab Ripper or P90X+ Abs/Core+ sub with core exercises from P90M/UML

Hi Klaas- thanks for sharing this, it's easy to use (great to sub in the different workouts to create a customized rotation).