P90X2 Shoulders and Arms Workout

As an OCR (Obstacle Course Racing) athlete, I am always looking for workouts that confuse my body. These types of workouts, such as the movements with P90X2 always prepares me for the different obstacles that I may come across during an obstacle race such as a Spartan Race. One of the main contributors to P90X2 is Dr. Marcus Elliot, a Harvard educated doctor who has trained some of the world's most elite athletes to help maximize their potential. I figure that if it is good enough for them, then it must be good enough for me. Unlike P90X (Classic), P90X2 is geared more towards people with athletic goals and solely for advanced fitness levels. If you are a very determined individual, then this could probably work for you as well. If you are an athlete in any sport, or if you enjoy being active outdoors, then this would be a great program for you to do. You could also just incorporate P90X2 it into your existing workouts.

Length: 52 minutes
Equipment: Stability Ball (or towel), Plyo Box (or sturdy chair), weights (or bands), Foam Roller (not required).

Get the P90X2 Workout Sheets Here!

The WARM UP:
*With Stability Ball or Towel (I used an agility ladder rolled up)
- Twist
- Squat
- Side Stretch
- Alternate Back Lunges
- Atlas
*Foam Rolling (or upper body stretch)
- Upper Body
- Roller Angel
- Roller Sphinx
*More Stretching
- World's Greatest Stretch
- Inch Worm
- Table

P90X2 Warm Up

BREAK

The MAIN WORKOUT consists of 3 rounds of 7 exercises with a break in between rounds. It is pretty fast paced. If you are using the workouts, you can go at your own pace, but the key is to try to keep up with them on the videos =).

Movement List: (3X)
- Balance Curl
- Alternating Arnold Press (balancing on one leg)
- Overhead Tricep Pull (use stability ball or bench)
- Six Direction Shoulder Fly
- Crazy Eight (alternate arms and feet every 8 reps)
- Y T Fly
- Rocket Launcher Tricep Kick Back
- Break

Balance Curl

Arnold Press

Overhead Tricep Pull

Six Direction Shoulder Fly

Crazy Eight Balance Curls

Y-T Fly

Rocket Launcher Tricep Kick Backs

Rocket Launcher Tricep Kick Back Alternative

COOL DOWN

I followed this workout with a 21 Day Fix - 10 Minute Fix for Abs Workout. If you are training for an obstacle course race, try running about 1/4 to 1 mile after each round. Or you could just run 2-3 miles after the workout. Whatever your goal may be, P90X2 workouts will help you get to your athletic goals. If you would like more information about my upcoming P90X2 Online Challenge Groups, feel free to message me.

The Science Behind P90X2 - Watch Video!

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Related Links:

- More P90X information and options

- How to do P90X at the Gym
- Obstacle Course Race Training with P90X

- P90X Nutrition Plan

- What is the Beachbody Challenge?

- Become a Beachbody Coach - Join my Team!

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P90X2 - P.A.P. Upper Workout

P90X2 workouts are primarily geared towards advanced fitness levels.  As an Obstacle Course Racing athlete and Spartan Racer, I use these workouts a lot as they are similar to some of the Crossfit workouts. It's basically like indoor Crossfit, which can also be done anywhere! As long as you have the P90X2 Workout Sheets (or the P90X app) and the equipment, you can take it to the gym or the outdoors, and that's the beauty of P90X, it's not just for in-home fitness, it's for wherever you choose to do your workouts. I travel a lot, and I can't take my gym with me, so I always make sure that I have the workout sheets, or even the P90X app so that I can do the workouts on the go! There is something pretty darn cool about doing these workouts all over the world, and sharing it with people! No gym, no worries, just workout!

Check out my run workout with my Dad below! =)

Today I did the X2 - PAP Upper Workout, and I also did a 2 mile run with my father around the neighborhood. He even did some sprints with me, he's 70 years young, and a friggin BEAST! I hope to still be killing my workouts when I am 70+ =). What an inspiration! So let's get into the workout! Are you ready? Well, let's get it on!

The WARM UP begins:
- Heel Walk
- Feet Smackers
- World's Greatest Stretch
- Inch Worm
- Fire Hydrant
- Scorpion
- Groiners
- Low Plank on Foam Roller

 World's Greatest Stretch

Scorpion (I always look funny doing this)

Groiners

 

 Low Plank on Foam Roller

The MAIN WORKOUT consists of 2 complexes, each complex has 4 rounds! All I can say is "pace yourself", this is a good one! FYI, this is one of the last workouts of the P90X2, so it is one of the hardest ones.

FIRST COMPLEX: (4 rounds)

- Renegade Row, in plank position lift dumbbell to chest level (each side) and push up in between. 10 reps.
- Plyo Push Ups, 6 plyo clap push ups fast
- Plank on Med Ball, 1 minute (if you don't have a med ball, just plank on an elevated surface.
- Superman with Weighted Bar, 1 minute, if you don't have a weighted bar, you can use a broom stick or even a rolled up towel.

Renegade Row

P90X2 - Plyo Push Up

Elevated Low Plank

P90X2 - Superman

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SECOND COMPLEX: (4 rounds)

- Towel Pull Ups, these are tough, great for obstacle course race training because it helps you with your grip strength, which you need for those rope climbs =) (10x)
- Medicine Ball Pike, you do 10 of these fast! Don't have a med ball just do it without, it's still a good core exercise without a med ball.
- Step Up Hammer Press, do 5 with right leg up, then switch leg and do 5 more. The key is to use the same weight for all 4 rounds.
- Roller Angel, lay on your back on a foam roller and try to keep your back flat on the roller, elbow + hands as close to the ground as possible, movement is up and down. (I didn't have a photo of this, iPad malfunction lol)

Towel Pull Ups

 Pike Up without Med Ball

Step Up Hammer Press

COOL DOWN

This workout was definitely a BEAST. I first thought that it would be boring to do 4 rounds of each complex, but then I understood the reason behind it. It's about mastering the movements, and getting better with your strength and endurance, which is very important as an athlete. I've seen way too many people get bored with a workout, and move on to another exercise and get injured. You just really need to suck it up, and focus on getting better with each exercise, instead of trying to do too many movements. When you master certain exercises, you will get better overall, and will be able to tackle the next big thing. My piece of advice: don't worry about what everyone else is doing, focus on you and your goals! 

I also did a nice little 2 mile run around the neighborhood with my Dad. My father is 70 years young, and stays very active, which is very inspirational to me! Here are some pics from our run today. Working out with my father is very special to me, because he reminds me that "age is just a number". My father has participated in two Spartan Races so far, and placed 3rd AG at his last race in Tampa, FL. That's my Dad, so very proud of him! =)

Running Sprints with my Dad

Nice run around the neighborhood

My Dad has completed the following programs:

- 10 Minute Trainer 

- Beachbody Ultimate Reset
- Shakeology Challenge

He continues to be active with: T25, Insanity, and P90X. He also attends Pensacola Fit Club twice per week, and runs every week. I want to be just like him when I grow up! =)

My Dad says, "Age is just a number"

Good job Dad! =)

For more information on P90X2 - Click Here!

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How to do P90X at the GYM

It's a HUGE misconception that P90X is just an Extreme Home Fitness program. I started with P90X back in September 2010 (Watch my FIRST P90X Transformation Video), and I did it all from the comfort of my own home because I wasn't confident enough to go to the gym, in fact, I did not know how to do P90X at the gym =). It wasn't until I did the program multiple times did I understand how P90X exercises could be implemented at the gym. Right now, I actually prefer to "X" it at the the gym, but of course everyone is different, but it's nice to know that you do have options =).

HERE ARE 7 TIPS TO DOING P90X AT THE GYM:

1.  Use the P90X Worksheets or the P90X App - I personally love using the P90X App ($2.99) because it shows the movement list from P90X, P90X2, and P90X3. It is recommended that everyone view the DVD's first to understand the movements before implementing P90X at the gym. If you prefer using the worksheets, you can get the P90X Worksheets below:
- P90X Worksheets
- P90X2 Worksheets
- P90X3 Worksheets

2.  Bring your Laptop to the Gym - Now I am honestly not a big fan of this. Who wants to worry about getting their laptop stolen, and who wants to bring another piece of equipment to the gym? But again, this is another option, and also for people who haven't had the time to learn the exercises. If you do this, make sure to use head phones and keep the sound low to not disturb other people at the gym. Depending on how large the facility, you might be able to find a corner and take all of your "workout schrapnel" (P90X equipment, dumbbells etc) in one area.

P90X2 at the Gym

3.  Use the Cardio Equipment as a warm up alternative - For example, treadmill for a walk or light jog, cycle, stair-climb or use the elliptical machine for 5 to 10 minutes to warm up your body before your actual P90X workout.

4.  Use the Gym Equipment for variety - If your workout calls for push ups, use a bench press machine. If you have tricep kick back, use the various tricep machines. Can't do pull ups yet, use the cable pull down machine. Now I am not a machine type of person, I would much rather use dumbbells and free weights, but if you change it up sometimes, it keeps your workout exciting. Whatever you do, make sure that you are sticking to the 8-10 reps (if you want to build more mass), and 12 to 15 reps (to tone, shred, and maintain).

Working out at Equinox Toronto - P90X2 Impossible Push Up

5.  Workout with an Accountability Partner - People workout at the gym for two main reasons: to have access to the equipment that they don't have at home, and to be motivated by others around them. Let's face it, we all workout harder when we are with other people. When you have your own accountability partner at the gym with you, it will help you with getting better results with P90X. Plus your partner can help you with making sure that you are doing the exercises properly. 

6.  No Gym, No Excuses - There will be days where you will not be able to go to the gym, and working out at home might be your BEST option. You can always double up on your workout the next day at the gym. So whether you are a gym freak or not, your home is always a good option to get your P90X workout in. It is of course an Extreme Home Fitness Program!

P90X2 

7.  Stick to the Nutrition Plan - It doesn't matter if you are doing P90X at the gym or at home, what you eat is 80% of your success with the program. I have used Shakeology since day 1 and it has helped me reduce cravings and has helped me make healthier choices. If you would rather use a meal planner, then I highly recommend getting a Team Beachbody Club Membership, it's simple and easy to use, and it includes the P90X Meal Planner.

Are you a Personal Trainer? Get P90X Certified! 


Check out the P90X Challenge Packs: (Start your P90X Challenge today)
- P90X Challenge Pack
- P90X2 Challenge Pack
- P90X3 Challenge Pack 

 Join my P90X Challenge Group!

As with any fitness program, please make sure that you consult your physician before attempting any exercise program. I highly recommend joining an Online P90X Challenge Group. You will be added to an online group with other people who have similar goals as you. You will recieve 100% support, motivation, and accountability which will help you get the best results from P90X. Feel free to contact me for more information on my upcoming P90X Challenge Groups, or simple click here to purchase the P90X Challenge Pack!


Check out the New P90X3!