Exercise Reviews

P.A.P. Lower is the 10^th workout included in the P90X2 90-day home fitness program that lasts approximately 63 minutes.

The Concept:  Resistance Training and Plyometrics

P.A.P. (Post-Activation Potentiation) is a combination of resistance training and plyometrics.  P.A.P. requires more muscle cells to work after being activated from a strength exercise.  The exercises are strategically placed in a specific order to provide maximum benefits.   

The exercises selected for this program are focused on your lower body.  The types of exercises you will be performing include:  resistance, contraction, explosion, and stabilization.  Basically, you will be doing heaving lifting just before an explosive activity.

The program executes these types of exercises in two complexes.  The first complex will be a series of four rounds of four of the same exercises.  Tony then begins a second complex that will consist of different exercises from the first complex, but will be four rounds of the same exercise within the complex.

You will be on the balls of your feet the majority of the time; therefore, it is important that you wear proper shoes.  Tony recommends that you stay away from running shoes.  Instead, wear springy basketball shoes.

Click here to visit the Team Beach Body P90X2 page and be sure to visit our main p90x2 review page to see in depth reviews of every p90x2 dvd.

Read more: P.A.P. (Post-Activation Potentiation) Lower P90X2 Workout

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.

Read more: Base + Back P90X2 Workout DVD

The X2 Shoulders + Arms routine is the 8th workout included in the P90X2 90-day home fitness program that lasts approximately 53 minutes.  X2 Ab Ripper has been included on this DVD for your convenience.

Click here to visit the Team Beach Body P90X2 page.

The Concept:  Instability, Resistance Training, and Form

Once again, instability, resistance training, and form are the key concepts used in the X2 Shoulders + Arms routine.  The instability exercises actually engage your core to give you more control over your arm movements when using the weights.  Resistance training is the main focus in this DVD where you basically use weights for the majority of the exercises.

Form is emphasized as opposed to reps.  In fact, too many reps can lead to overstrain on your muscles, which can lead to injury.  It is absolutely critical that you take your time to focus on every single move you make.

Strong arms and shoulders are essential for the P90X2 workouts, especially for those that involve the chin up bar.  However, toned arms will also help you in leg exercises.  How?  They will help propel you during those leg exercises, such as in plyometrics.

Read more: X2 Shoulders + Arms Workout DVD

Chest + Back + Balance  Workout Equipment Needed

Get some water for hydration and a towel to wipe away the sweat.  You must maintain dry hands when using equipment to prevent slipping.

• Stability Ball or Towel and Sturdy Chair
• Foam Roller (optional)
• Plyobox or Sturdy Platform
• Chin Up Bar or Door Attachment Resistance Bands
• 4 Medicine Balls (optional)
• Powerstands (optional)
• Mat (optional but recommended)
• 2 Hand Towels
• Worksheet and Pen

Chest + Back + Balance Exercises

Warm Up with Stability Ball

• Twist
• Squat
• Side Stretch
• Back Lunge
• Atlas
• Foam Rolling (hit pause if you need longer)
• Roller Angel
• Roller Sphinx
• World’s Greatest Stretch
• Inch Worm
• Table
• Scapular Retraction

Chest + Back + Balance Routine (21 exercises)

Form is stressed in this routine.  It is better to have good form and do a few than do a lot of bad form reps.  Modify when you need to. 

1. Pull Up X (chin up bar)
2. Plyo Stability Ball Pushup (stability ball)
3. Core Crunch Chin Up (chin up bar)
4. Pushup Side Arm Balance (medicine ball)
5. Lever (chin up bar)
6. 4 Ball Push Up (4 medicine balls)
7. Chin Pull (chin up bar)
8. The Impossible/Possible (pushups with stability ball and medicine ball)
9. L-Pull Ups (chin up bar)
10. 3 Ball Plyo Pushup (3 medicine balls)
11. Vaulter Pull Up (chin up bar)
12. Elevated Stability Ball Pushup (stability ball plus plyo box)
13. In & Out (chin up bar)
14. Swimmer’s Pushup (medicine ball)
15. 4 Grip Pull Up (chin up bar)
16. Double Wide Pushup (medicine ball)
17. Double Wide Pull Up (chin up bar)
18. Chattarocker (mat)
19. Bonus Round
20. Towel Pull Ups (wet towels and chin up bar)
21. Med Ball Plyo Pushup (medicine ball)

Cool Down with Stability Ball

• arms
• chest
• back

Bottom Line

This is an extremely intense workout.  Make sure you nourish your body after with some form of supplemental drink or pill.  Beachbody offers a variety of supplements.  Whether you get them from Beachbody or somewhere else, just make sure to supplement with something right after the workout.  Also, ensure the supplement you take is natural and provides the nutrients you need for intense resistance training.

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