The Base + Back routine is the 9th workout included in the P90X2 90-day home fitness program that lasts approximately 56 minutes. After you complete this intense program, you may want to give the X2 Ab Ripper a try.  It is already included on this DVD for your convenience.  Be sure to visit our main p90x2 review page to see in depth review of every p90x2 dvd.

The Concept: Plyometrics and Resistance Training

This routine is extremely intense.  The routine calls for going back and forth from plyo to pull ups.  You will be working two of the largest muscles groups in your body.  If you were looking for some type of cardio exercise, this is as close as you will get. This routine will get your heart pumping. A strong base is important; however, you will not only be strengthening your base, but you will also be improving your performance due to the plyo moves involved. 

Click here to visit the Team Beach Body P90X2 page.

How Base + Back Benefits you

Building a strong base and back is essential for overall health.  Your legs and back literally support your entire body.  We have gone into more detail on how building a strong back is essential for your health in our article P90X2 Complete Review – Chest + Back + Balance.  In this article, we will focus more on the legs (base).  Learning the different areas of your leg muscles may help you understand why some of the exercises in the workout are important. 

Your leg muscles are comprised of these four major muscles: 

• quadriceps (quads)
• gluteus (gluts)
• hamstrings (hams)
• calves

Quads are located in the front upper portion of your leg from your hip joint down to your knee joint.  Your gluts are located at the back of your pelvis and the top of your upper leg bone (femur).  Hamstrings are located at the upper rear portion of your leg from your hip joint down to your knee.  Calves are located at the rear lower portion of your leg from the rear of your knee down to your ankle.

The exercises you perform in this workout not only build strength in these areas of your legs, but the ply metrics will actually build speed, endurance, and performance.  The pull-ups you perform will definitely strengthen your back muscles creating an overall healthy base for your entire body.

Here are some benefits for strengthening your base:

• Support for entire body
• Better balance
• Reduce leg pain
• Reduce lower back pain

Base + Back Workout Equipment Needed

You are going to need water for this strenuous workout.  Grab a towel, as well.

• Stability Ball or Towel and Sturdy Chair
• Foam Roller
• Chin Up Bar or Bands with Door Attachment
• Chin Up Max or Sturdy Chair
• Weights
• Worksheet and Pen

Click here to visit the Team Beach Body P90X2 page.

Base + Back Exercises

Warm Up with Stability Ball

• Twist
• Squat
• Side Stretch
• Back Lunge
• Atlas
• Foam Rolling
• Roller Angel
• Roller Sphinx
• World’s Greatest Stretch (whole body stretch)
• Inch Worm
• Scorpion
• Groaners
• Leg Swing
• Scapular Retraction

Base + Back Routine (2 rounds of 10 exercises)

Do not do more than 10 to 12 pull-ups or 20 to 30 plyo moves.  This routine is composed of two rounds of the same exercises.

1. No Kip Pull Up (chin up bar)
2. Plyo Frog Squat
3. Wide Leg Close Grip Chin Up (chin up bar)
4. Chair Jump
5. Chin Pull (chin up bar)
6. Plyo Lunge Press (weights)
7. V Pull Up (chin up bar)
8. Surfer Spin
9. Skippy Cross Fully Pull (chin up bar)
10. Jack in the Box Knee Tuck

Cool Down with Stability Ball

• arms
• chest
• quads
• groin
• hamstrings
• back

Bottom Line

This workout is tough.  Going from pull-ups to ploys and back again can be grueling for some.  Do not forget to hydrate.  You will want to nourish your body with some form of supplement, as well.  You will need to replenish any lost nutrients. 

Click here to visit the Team Beach Body P90X2 page.

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