X2 Core is the first workout included in the P90X2 90-day home fitness program that lasts approximately 57 minutes.

You can get a complete in-depth review of p90x2 and links to all the workout dvd reviews here.

The Concept: Instability

X2 Core focuses on working your core through instability. You will use a stability ball and medicine balls to create instability in this workout. Creating instability during a workout will force your body to call on your stabilizer muscles.

You will use many more muscles through the concept of instability than you would in a standard symmetrical exercise routine that involves using the same set of muscles over and over again. Instability during a workout constantly forces your body to adjust in order to keep your balance, which will then strengthen your core. You will find that instability is a common concept utilized throughout the entire P90X2 program.

How X2 Core Benefits you

Knowing why you are subjecting yourself to these extreme exercises may help you through the program. Understanding why P90X2 has chosen these exercises may just be what it takes to motivate you to keep moving forward.

Strengthening your core through instability exercises has many benefits. Try to remember these important benefits especially during those moments you feel like you just can't keep going.

Click here to visit the official p9x02 page.

Prevents Muscle Imbalance Injury

Overuse injuries are one of the leading causes of injury due to muscle imbalance. Common conditions caused by muscle imbalance include, but are not limited to: front of the knee pain, patellofemoral pain syndrome, patella tendon strain, hip strain, rotator cuff strain, and hamstring strain. These conditions are not easy to diagnose because they are generally brought on gradually and the pain is generally sporadic, but can be extreme.

Following the X2 Core workout will help you to correct any muscle imbalance issues you may have, which will in turn help to prevent injury. Training on how to balance will also help to improve performance in sport related activities, as well as posture.

Improves Spinal Stability

Improving your spinal stability is essential for overall health and helping to prevent back injury. Spinal injuries can include: mild ligament and muscle strains, fractures and dislocations of bony vertebrae, and/or debilitating spinal cord injury. While there are many causes for spinal injuries, you can possibly reduce your risk of these injuries by strengthening the stability of your spine through the P90X2 X2 Core workout routine.

Improves Endurance and Increases Muscle Strength

Strength, flexibility, and endurance are improved because all of the major muscle groups are involved. These major muscles include the back and deep abdominal muscles. The stability ball and medicine balls will call on these muscles when you try to balance yourself.

Weight Loss

Strengthening your muscles will help to reduce body fat. When you perform exercises on a stability ball and medicine balls rather than a flat surface, you will force your body to call on many different muscles to keep you balanced causing you to keep all the muscles moving. This will result in a more rapid calorie-burning workout.

X2 Core Workout Equipment Needed

It is recommended that you have water and a towel on hand during the workout. The medicine ball and mat are optional for this workout. The workout routine does provide modifications for those who do not have the stability ball or medicine ball.

• Stability Ball or Towel & Sturdy Chair
• Foam Roller or Bands
• Weights or Resistance Bands
• Mat (optional but recommended)
• 1 Medicine Ball (optional)
• Workout Sheets and Pens

X2 Core Exercises

Warm Up with Stability Ball

It is important to understand that while the DVD will switch to the next exercises at a specific time, you may hit the pause button if you feel it is necessary to do a particular exercise longer for maximum results. This is especially true with the foam rolling sections.

• Twist
• Squat
• Side Stretch
• Back Lunge
• Atlas
• Foam Rolling – legs
• Foam Rolling – arms
• Foam Rolling – back (upper and lower)
• Roller Angel
• Roller Sphinx
• World's Greatest Stretch (full body stretch)
• Inch Worm
• Scorpion
• Groiners

Click here to visit the official p9x02 page.

X2 Core Routine (17 exercises)

Before you begin, note that modifications can be done for the stability ball and medicine ball. It is important to write down how many reps you did with each exercise. It is also important to journal any notes that will help you in the future.

Form is extremely important. Trying to complete an exercise too quickly could result in injury. Tony says, "Do your Best and Forget the Rest."

1. Sphinx Plank Crunch
2. Warrior 3 Cross Crunch
3. Single Leg Walk Out to Sphinx
4. Half Angel
5. Roller Boat (mat recommended)
6. 3 Speed Med Ball Push Up (medicine ball)
7. One Leg Lateral Leap Squat
8. Core Circles (stability ball)
9. Holmsen Screamer Lunge
10. Med Ball Dreya Roll (medicine ball)
11. Plank Burpee (stability ball)
12. Banana Ball Switch Crunch (stability ball)
13. 3 Point Squat Press (medicine ball or bands)
14. Slo Mo Balance Climber (stability ball or chair)
15. X2 diver
16. Ryan Sphinx Twist Crunch (both sides)
17. One Leg Med Ball Burpee (medicine ball) – alternate every 3 reps

Cool Down with Stability Ball or Chair

You will perform a number of exercises that will target the following in this order:

• quads
• groin
• hips
• hamstrings
• upper body
• back

Bottom Line

While these are extremely physical exercises, Tony takes it slow to ensure you are getting the form correct. The modifications for the exercises are also helpful, especially for beginners and those who do not have the balls.

It actually helps in motivation when those performing on the DVD have trouble sometimes. You can see that it isn't just you. Tony emphasizes to remember that it "takes time, patience, and practice."

Click here to visit the official p9x02 page.

Add Comment