Wednesday, January 26, 2011

P90X Week 5, Day 1 and 2 - It hurts!

Oh it hurts. Sitting, standing, bending, lifting my arms. You name the body part and it hurts right now! And only from 2 days of working out. Monday was a whirlwind and it regretebly became my rest day. I had to finally break down and get some meds for this never ending cold. So, I spent my evening at the CVS minute clinic and found out I had a double ear and sinus infection. Oh joy!

Tuesday was Day 1 of Week 5 and I got to do a new DVD – Shoulder, Chest and Triceps. Here are the excercises:

Slow-Motion 3-in-1 Push-up
This workout wastes no time in wiping out your pushing muscles! The 3-in-1 Slow-Motion Push-up is a slow 4-count on the way down, and then a slow 4-count on the way back up. You do that from a wide push-up position, a standard width push-up position, and a military style (hands close to body) push-up position.
In & Out Shoulder Fly
This is a basic front shoulder raise with a dumbbell in each hand, and then immediately doing a lateral (side) raise with the same weight. As always, you want to use a weight that will get you to your goal number of reps (8-10 for size, 12-15 for leaner muscles), so choose a weight that you can do that number of reps with while still keeping excellent form.
Chair Dip
This is just a standard dip.
Plange Push-up
The Plange Push-up is kind of weird, but it does a great job of working your pushing muscles from a different angle than they are used to. Different is always good when it comes getting results! For this movement, you keep your hands very close to your body, right near your rib cage, and you have your fingertips facing out away from your body, rather than forward as in a normal push-up.
Pike Press
The Pike Press is a GREAT exercise for your shoulders! Basically, you bend over at the waist, and go up on your toes while your hands are on the floor in front of you. As you drop down, you keep your face towards your legs and drop the top of your head towards the floor. I was able to do 1! Yes 1, suck it Tony Horton.
Side Tri-Rise
For this you lay on your side and try and use your tricep to push yourself up. It’s a toughie, you do it on both sides. I can eek out 15 of these, but it is hard.
Floor Fly
This exercise has such a simple name, but it does OH SO much! Basically what you are doing is putting a towel, plate, piece of cardboard, or something else underneath one of your hands, and sliding that hand out before going down into a push-up. You then slide it back, do another push-up, then out for another push-up, etc. This is an awesome exercise because it works the entire chest area, not to mention the triceps.
With a dumbbell in each hand, you bring your upper arms up and parallel to the floor, and let your lower arms hang at a 90-degree angle, perpendicular to the floor. Picture a scarecrow and you'll have the general idea. From there, without moving your upper arms, you twist the dumbbells all the way up until your palms are facing forward, then all the way down again until they are facing backwards. I tried to do this with my 10 lb weights, which was impossible. I need to get some 5lbs.
Overhead Triceps Extension
This is a pretty standard triceps movement because it is such an effective exercise. Hold both dumbbells overhead with your arms completely straight, then unhinge your elbows, bringing both dumbbells down behind your head. Lift them both back up to full overhead extension and repeat. If you have dumbbells that have flat surfaces, you can keep the dumbbells touching during the entire exercise.
Two-Twitch Speed Push-up
Going back to slow-motion push-ups that were done earlier in this workout, now we also add in fast push-ups as well. You do 4 fast push-ups (all the way down and all the way up), and then you do 3 slow-motion push-ups, using the 4-count on the way down and on the way up.
This is like a standard dumbbell overhead press, only you push up at approximately a 45-degree angle, rather than pushing straight overhead. Love it.
Lying Triceps Extension
This is another classic triceps exercise, and it is very effective as long as you perform the movement with perfect form. You are on the floor on your back with 2 dumbbells held up at arm's length. One at a time, you drop one of the dumbbells down to the opposite side of your head, close to your ear, being sure not to let your elbow flare out to the side. You can also do this exercise with both dumbbells at the same time by dropping them down towards the back of your head, but again, don't let your elbows move at all.
Side-to-Side Push-up
Another awesome push-up variation, you basically "hop" one leg and one arm out to one side, do a push-up, and then return to center briefly before going out to the other side and doing the same thing. At this point I was D-O-N-E and could barely do 5 of these.
Pour Fly
Time to put the pride away, because you won't be doing this exercise with very much weight! Basically all you do is stand with a dumbbell in each hand, arms extended fully out to both sides of your body. Without moving your arms at all (keeping your shoulders in a static contraction the entire time), you twist your wrist to bring the dumbbells perpendicular to the floor, then back to parallel to the floor. Again, I am going to need to get 5 lb weights for this. 10 is too tough.
Side-Leaning Triceps Extension
This is another overhead triceps movement, only this time you are sitting in a chair and leaning on the back of the chair away from the direction that you'll be pressing the dumbbell up overhead. The idea is that by leaning away from the direction of the exercise, you'll be able to push the weight up more effectively, only without letting your elbow flare out to the side.
One-Arm Push-up
This is just like it sounds, and yes, it IS that hard! LOL, I just skipped this, as if, said in my best Clueless impression.
Weighted Circle
This exercise is basically doing the arm circles that are normally done during the warm-up sessions, only now you are doing them with dumbbells in your hands. Once again, light weights are called for here, and if you try to go heavy, you'll never last.
Throw the Bomb
This is a cool twist on a standard overhead triceps extension. You do one arm at a time, and with the other arm, you point forward as if you were pointing to a receiver down the field that you were about to throw a football to. Press the dumbbell straight up in the air and be sure to stop when you get to the top! You aren't actually throwing the dumbbell, but rather modifying the move so that you can put a slight hip twist into it.
Clap or Plyo Push-up
There are 2 version of this exercise, and you should try them both to see which is better suited to your present (but growing) level of fitness. The plyo version is basically just pushing yourself up off of the floor when you get to the top part of a standard push-up. The clap version is pushing yourself far enough off of the floor so that you can clap your hands and then get them back underneath you before you face-plant on the floor. Again – AS IF!
Slow-Mo Throw
This is very similar to the Scarecrow that you did earlier in this workout, only this time you raise your arms straight out in front of you. From the up position, you then rotate at the elbow to bring the dumbbells back to your ears, then rotate forward to the straight arm position. Drop your arms briefly to your sides, and then repeat.
Front-to-Back Triceps Extension
This is a one-arm overhead triceps extension, only the front-to-back portion is thrown in to work the muscles from a slightly different angle. You basically extend the dumbbell up, then drop it down in front of your face, and then extend it up again before dropping it down behind your head.
One-Arm Balance Push-up
This exercise combines a push-up with the Yoga X one-arm balance pose. You do a standard push-up, then - while still in the up position - roll over to one side while stacking your feet on top of each other. Keep your hips up as high as you can by engaging your core muscles, and raise one arm all the way to the sky. Roll back down into the push-up position, do another push-up, then repeat on the other side. Say it with me – AS IF!
Fly-Row Press
The Fly-Row Press actually combines 4 different exercises: the Dumbbell Fly, the Upright Row, the Overhead Dumbbell Press, and the Reverse Curl. You do the fly first, then drop your arms back to your sides before doing the upright row. Without coming out of the up position of the row, drop your elbows and push the dumbbells up overhead, then bring them down and do a reverse curl, ending the movement in the starting position for the next repetition.
Dumbbell Cross-Body Blow
This is the final exercise in this routine, and by this point, you are very, very tired. Grab two dumbbells of a reasonable weight, and then get on your back on the floor. In a pseudo-punching movement, you punch one dumbbell then the other across your body.

I like the videos that have this kind of format, as opposed to the repetition format where your repeat the excercises. I feel like this goes faster. After completeing this workout I still had to do Ab Ripper! So, that was a tough day. This morning I got up and did Plyometrics and boy was I tired and sore. I still do love Ploymetrics even though I suck at most of the moves.



Nitsirk said...

We have been battling the never-ending cold as well. Jack is recovering from bronchitis which required breathing treatments with a nebulizer. That was a workout in itself. Anyway, I was wondering how long the workouts are? I am pretty bored with the bike trainer and treadmill and looking to mix it up but I generally have only about 45 minutes in the morning. Also, what gear do you really need? I have some 3 lb hand weights but that's about it.

StarFish said...

ahhh! Just reading this is bringing me pain! Actually..this is my workout for tonight.
This one is hard - for sure! But SO good! The two-twitch speed pushups are killllllers! One thing that keeps me motivated though is thinking about how many women can actually say they can do one armed pushups? u know? so thats pretty cool! - and makes me work that much harder to be able to do it eventually on my toes!

I hate that you can't kick this horrible sickness! Hopefully CVS was able to give you something good and strong!

Kelly @ Dare to be Domestic said...

Thank you for commenting on my blog so I could find yours! Congrats on starting this program I'm in my 2nd run of it and I agree it's not easy but it is rewarding.

I am with you on the Yoga... I loved it the first time I did it in my first trial but now it's sort of boring to me. I've started to do my own cardio that day [elliptical]. Only bad part is you don't get the strength work when you do that so I will probably switch it up here and there. Plyo drives me insane. It mostly hurst my knees but I've forced myself to do it. I think Kempo is my favorite!

Keep up the great work girl!!!! Get well soon!

Gus @ P90x Schedule said...

Good job on keeping the exercise up even though you're feeling under the weather! I'm personally way too likely to allow myself to stay at home and miss exercise whenever I have the slightest cold.

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P90x you are going to have to work out for about an hour per day, and clean up your eating habits, but by the end you will have more muscle, more endurance, and even better flexibility and balance.
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Anonymous said...

P90x is the most painful thing in the world..i can't even get out of bed Im in so much pain i can't move an inch...damn u p90x

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Marathons so far

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  • Sept 2011 - Erie PA - 4:25
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