X2 Total Body is the 4th workout included in the P90X2 90-day home fitness program that lasts approximately 64 minutes. If you are up for it, you can do the X2 Ab Ripper found at the end of this DVD for your convenience. It is the same routine found on the actual X2 Ab Ripper DVD.

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The Concept: Resistance Training and Instability

The concept of using instability ensures that you use the correct muscles in any given movement. Creating instability using the stability ball and/or medicine ball forces you to use stabilizer muscles in order to keep your balance, which will result in a stronger core. For more information on how instability exercises can benefit your workout, see our article P90X2 Complete Review – X2 Core.

In this review, we will focus more on the resistance training area as we have already discussed instability in more detail in the article P90X2 Complete Review – X2 Core. Resistance training is an extremely important concept to your overall health and fitness.

Resistance training involves strengthening and toning your muscles by contracting them against an external force. In the X2 Total Body workout, you will be using equipment to produce an external force to contract your muscles.

How X2 Total Body Benefits you

The instability exercises provide a variety of benefits aside from the resistance training. See the article listed above for detailed benefits. The resistance training in this workout is tough; however, if you think about how they will help your body, you may be able to keep pushing through the routine. Here are just a few benefits of strength training:

• protects bone health
• protects muscle mass
• makes you stronger
• improves balance
• improves coordination
• improves posture
• improves flexibility
• reduces risk of falling
• reduces risk of disease
• boosts energy levels
• improves mood (elevates level of endorphins)
• increases calorie burn

This is just the beginning. Your overall health is improved by simply adding resistance training to your workout program.

X2 Total Body Workout Equipment Needed

It is recommended that you have water and a towel on hand. The medicine balls are optional.

• Stability Ball or Towel and Sturdy Chair
• Foam Roller or Towel
• Weights or Resistance Bands
• Chin Up Bar or Bands with Door Attachment
• Chin Up Max or Sturdy Chair
• 2 Medicine Balls (optional)
• Worksheet and Pen

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X2 Total Body Exercises

These exercises are intense and physically demanding. You will be using different equipment throughout the workout, so you will want to have a towel handy to wipe away any sweat to prevent slipping when using the equipment.

Make sure you keep track of your reps in this workout. Take notes for each one. Write down why you didn't make it to your goals or what worked that helped you get to your goals. These exercises are divided up into two rounds of 12 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
• Groiners

There are two new exercises added in between the warm up and routine. These are:

• Table
• Scapular Retraction

X2 Total Body Routine (2 rounds of 12 exercises)

Round One

• 1 Arm Chest Press (stability ball and weights)
• 4 Position Pull Up (chin up bar)
• Push-Up Side Arm Balance (2 medicine balls)
• Switch Lunge Press – Right Leg Only (weights)
• Warrior 3 Kickback – Right Leg Only (weights)
• Warrior 3 Curls – Left Leg Only (weights)
• Boing Push-Ups (stability ball)
• Crunchy Lever Pull-Up (chin up bar)
• Mule Kick Burpee
• Swimmer's Curl Press in ½ Chair (weights)
• Balance Kickback (stability ball and weights)
• Rocket Launcher Preacher Curl – Right Leg Only (weights)

Round Two

• 1 Arm Chest Press (stability ball and weights)
• 4 Position Pull Up (chin up bar)
• Push-Up Side Arm Balance (2 medicine balls)
• Switch Lunge Press – Left Leg Only (weights)
• Warrior 3 Kickback – Left Leg Only (weights)
• Warrior 3 Curls – Right Leg Only (weights)
• Boing Push-Ups (stability ball)
• Crunchy Lever Pull-Up (chin up bar)
• Mule Kick Burpee
• Swimmer's Curl Press in ½ Chair (weights)
• Balance Kickback (stability ball and weights)
• Rocket Launcher Preacher Curl – Left Leg Only (weights)

Cool Down with Stability Ball

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

Bottom Line

These exercises are intense. Make sure you drink the Shakeology Shake or some other form of supplement to replenish your body. This is extremely important. The P90X2 X2 Total Body will definitely work your entire body.

Click here for the Team Beach Body P90x2 main page.

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