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.

How X2 Shoulders + Arms Benefits you

X2 Shoulders + Arms helps to strengthen your arms, core, and shoulders.  You need strong arms and shoulders to perform the intense moves in the P90X2 series.  Not only will strong arms and shoulders help you to perform the moves better, but they will also help to prevent injury.

You might be surprised to find out the many different benefits you may experience with strong arms and shoulders.  Here are just a few:

Posture

Improving your posture through strong shoulder muscles will help to hold the top half of your body up.  Slumped posture will limit your performance in almost every single thing you do, especially for runners and  bicyclists.

Speed

Toned shoulders and biceps will actually help you move at a faster pace resulting in improved performance and higher calorie burning, especially when running.

Performance

While all the muscles are targeted in the shoulders and arms workout, the triceps muscle is the larger and stronger of the two upper arm muscles.  The triceps are used in many sports, such as:  power-lifting, weightlifting, wrestling, and tennis.  Therefore, strengthening your triceps will help improve your performance in these sports and more.

Your shoulders play an important role in your overall performance, as well.  They also carry a lot of tension resulting in injury.  You can prevent some of the common shoulder problems, such as:  dislocations, inflammation, rotator cuff injuries, and nerve impingement, by strengthening them.  They will also improve your performance on the chin up bar and pushups on the medicine balls and many other exercises found throughout the P90X2 fitness program.

Appearance

You can get sexy arms and back by working your arms and all the areas of your shoulders. X2 Shoulders and Arms works all areas of your arms and shoulders.  Working your anterior, medial, and posterior deltoid can enhance your natural V in the shoulder area.

Click here to visit the Team Beach Body P90X2 page.

X2 Shoulders + Arms Workout Equipment Needed

Make sure to have water and a towel ready for hydration and wiping away sweat.

• Stability Ball or Towel and Sturdy Chair
• Foam Roller
• Plyo Box or Sturdy Chair
• PowerStands (optional)
• Weights or Resistance Bands
• Worksheet and Pen

X2 Shoulders + Arms  Exercises

Warm Up with Stability Ball

• Twist
• Squat
• Side Stretch
• Back Lunges
• Atlas
• Foam Rolling (pause if you need more time)
• Roller Angel
• Roller Sphinx
• World’s Greatest Stretch
• Inchworm
• Table

X2 Shoulders + Arms Routine (3 rounds of 7 exercises)

This workout actually does three rounds of the same set of exercises.  If you use one leg for round one, use the opposite leg for round two and then switch back in round three.

1. Balance Curl (stability ball and weights)
2. Arnold Press (weights)
3. Overhead Triceps Pull (stability ball and weights)
4. Six Direction Shoulder Fly (stability ball and weights)
5. Crazy Eight (stability ball and weights)
6. Y-T Fly (stability ball and weights)
7. Rocket Launcher Kickback (plyo box and weights)

Cool Down with Stability Ball

• arms
• chest
• back

Bottom Line

Increasing the strength in your arms and shoulders will enhance the benefits of the entire workout program.  Form is very important, so take your time and push forward.   Tony reminds you that “Form is King” and to keep breathing throughout the program.

Click here to visit the Team Beach Body P90X2 page.

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