Plyocide is the 2nd workout included in the P90X2 90-day home fitness program that lasts approximately 57 minutes.

Visit our main p90x2 page for more in-depth reviews of each and every workout.

The Concept: Plyometrics combined with Mind Drills

Plyocide focuses on combining intense, explosive movements with coordination and mind drills resulting in increased speed and endurance. Plyometrics are designed to produce extremely powerful, quick movements.

These movements stimulate your muscles so that they generate as strong of a contraction as possible in the shortest amount of time. This concept involves a rapid muscle lengthening movement followed by a short resting period followed by an explosive muscle shortening movement.

The addition of medicine balls to this routine helps increase the effectiveness of some of the explosive movements. Also included in this DVD are plyo pushups, side to side exercises, and agility drills.

How Plyocide Benefits You

This particular workout not only focuses on your physical health, but also your mental health. Included in this DVD are drills that exercise your mind, which is essential for optimal overall health. You will be given drills that will force you to concentrate, which is how your brain is exercised.

Plyometrics provide many benefits to your body. This form of exercise uses innervations, elasticity, and the strength of your muscles, as well as the tissues that surround those muscles, to allow you to run faster, throw farther, jump higher, hit harder, etc. Plyocide will help with performance improvement in a variety of areas.

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Plyocide Workout Equipment Needed

Water breaks are actually scheduled into this workout. Make sure to have a water bottle and towel available.

• 2 Pieces of Tape (Optional)
• Stability Ball or Towel
• Foam Roller or Towel
• 1 Medicine Ball
• Plyobox or Sturdy Platform
• Resistance Bands or Towel
• Mat (Optional but recommended)

Plyocide Exercises

This workout is divided into five rounds of four exercises. After each round, you will get a break. You can either keep going with the program after each round, or Tony recommends that you hit the pause button if you feel you need a longer break.

Warm Up with Stability Ball

In the warm up on this DVD, the foam rolling does not show each area. However, it is important that you determine where you need to use the foam roller and take care of your individual needs before moving on to the exercises. You need to use the foam roller in the areas that are tight or hurt. Work those muscles until they no longer hurt. Simply hit the pause button and continue when you are ready.

• Twist
• Squat
• Side Stretch
• Back Lunges
• Atlas
• Foam Rolling – Legs
• Foam Rolling – Roller Sphinx
• World's Greatest Stretch (whole body stretch)
• Inch Worm
• Scorpion
• Groiners

Plyocide Routine (20 exercises)

Round One

1. Wide Leg Tiptoe Squat
2. Katherine Lunge
3. Fast Feet Chair Jump
4. Slalom Line Jump (Tape)

Round Two

In this round, you will be introduced to the mind drills. Tony will call out different moves for your arms while you are constantly moving your feet.

1. Warrior 3 Lunge
2. Jack in the Box Knee Tuck
3. Think Drill
4. Spartan Squat Lunge

Round Three

In this round, you will be performing an exercise where you must keep your foot from touching the ground. If it does touch the ground, you will have to do two penalty pushups for each time it touches after the round. You may be interested to know that even Tony himself must complete some pushups!

1. Super Skater Kick (penalty pushups)
2. Depth Charge (plyo box)
3. Frog Burpee Hop
4. 1 Leg Slalom (tape)

Round Four

There is a penalty pushup in this round, as well. These are included to ensure you really try your best during the exercise. This exercise can really test your commitment. While it may be easy to eliminate the penalty pushup from your routine, it has been included for a reason. So, no cheating!

1. Leg Squat (penalty pushup)
2. Surfer Spin
3. Power 90 Cross Hop (tape)
4. Wide Leg Jump Press with Med Ball (medicine ball)

Round Five

1. Launcher Lunge (medicine ball)
2. Toe Tap 360 (medicine ball)
3. Flying Fighter Kick
4. Set Sprint Plank Plyo Jump

Cool Down with Resistance Band

This cool down is different than the one you did in X2 Core, and you will be using resistance bands. Neuro Integrated Stretching is introduced in this workout. This basically means you will be using the resistance bands to pull one way, while you push with your body in the opposite direction.

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Bottom Line

Breaking the exercises into five rounds does seem to make the workout more bearable. This helps with motivation knowing you only have a couple more to go than a ton more! Seeing the person in charge of the workout have to do penalty pushups seems to also make you feel better when you just can't keep up. These exercises are demanding; however, with a little effort and dedication, you can definitely get through them.

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