WORK S HEET X2 CORE

DATE / WEEK Warm-Up 01. Sphinx Plank Crunch

R R RT LT RT LT RT LT R RT LT RT LT RT LT R RT LT RT LT RT LT R RT LT RT LT RT LT RT LT

02. Warrior 3 Cross Crunch

03. Single Leg Walk Out to Sphinx

RT LT

04. Half Angel

RT LT

05. Roller Boat

R R R R R

06. 3 Speed Med Ball Push-Up

R R R R R

07. One Leg Lateral Leap Squat

R R RT__________Sec LT__________Sec RT LT R RT__________Sec LT__________Sec RT LT R RT__________Sec LT__________Sec RT LT R RT__________Sec LT__________Sec RT LT RT__________Sec LT__________Sec

08. Core Circle

09. Holmsen Screamer Lunge

RT LT

10. Med Ball Dreya Roll

R_______W R_______W RT LT R_______W RT LT R_______W RT LT R_______W RT LT RT LT

11. Plank Burpee on Stability Ball

12. Banana Ball Switch Crunch

R R R R R

13. 3-Point Squat Press with Med Ball

R R R R R

14. Slo-Mo Balance Climber (Alternating Legs)

R R R R R

15. X2 Diver
R R RT LT R RT LT R RT LT R RT LT RT LT

16. Ryan Sphinx Twist Crunch 17. One Leg Med Ball Burpee (Alternate Every 3 Reps)

CoolDown
Equipment Required Premium Stability Ball (or Towel and Sturdy Chair) Foam Roller (or Bands) Weights (or Bands) Mat* 1 Medicine Ball* Worksheet and Pen Water and Towel
*Optional

R = reps W = weight RT = right LT = left Sec = time

Post-Workout Nutrition Get better results and recover faster! Within 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula. Need more P90X2 worksheets? Go to TeamBeachbody.com.
2011 Beachbody, LLC. All rights reserved.

WORK S HEET X2 TOTA L BO DY

DATE / WEEK Warm-Up
ROUND 1
R LT R R R LT R LT R LT W W W W W W W W R LT R R R LT R LT R LT W W W W W W W W R LT R R R LT R LT R LT W W W W W W W W R LT R R R LT R LT R LT W W W W W W W W RT LT R R RT LT RT LT RT LT W W W W W W W W

01. 1-Arm Chest Press 02. 4-Position Pull-Up 03. Push-Up Side Arm Balance 04. Switch Lunge Press 05. Warrior 3 Kickback 06. Warrior 3 Curl

Water Break 07. Boing Push-Up 08. Crunchy Lever Pull-Up 09. Mule Kick Burpee 10. Swimmers Curl Press in Chair 11. Balance Kickback on Stability Ball 12. Rocket Launcher Preacher Curl
R R R R R LT R W W W W R R R R R LT R W W W W R R R R R LT R W W W W R R R R R LT R W W W W R R R R R LT R W W W W

Water Break
ROUND 2

13. 1-Arm Chest Press 14. 4-Position Pull-Up 15. Push-Up Side Arm Balance 16. Switch Lunge Press 17. Warrior 3 Kickback 18. Warrior 3 Curl

R LT R R R LT R LT R LT

W W

R LT R R

W W

R LT R R

W W

R LT R R

W W

RT LT R R

W W

W W W W W W

R LT R LT R LT

W W W W W W

R LT R LT R LT

W W W W W W

R LT R LT R LT

W W W W W W

RT LT RT LT RT LT

W W W W W W

Water Break 19. Boing Push-Up 20. Crunchy Lever Pull-Up 21. Mule Kick Burpee 22. Swimmers Curl Press in Chair 23. Balance Kickback on Stability Ball 24. Rocket Launcher Preacher Curl
R R R R R LT R W W W W R R R R R LT R W W W W R R R R R LT R W W W W R R R R R LT R W W W W R R R R RT LT R W W W W

Cool-Down
Equipment Required Stability Ball (or Towel and Sturdy Chair) Foam Roller (or Towel) Weights (or Bands) P90X Chin-Up Bar (or Bands with Door Attachment) Chin-Up Max (or Sturdy Chair)* 2 Medicine Balls* Worksheet and Pen Water and Towel
*Optional

R= reps W= weight RT= right LT= left

Post-Workout Nutrition Get better results and recover faster! Within 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula. Need more P90X2 worksheets? Go to TeamBeachbody.com.
2011 Beachbody, LLC. All rights reserved.

WORK S HEET X2 BA LA NCE + POW E R

DATE / WEEK Warm-Up 01. Sphinx to Plank Plyo Bounce 02. 1-Leg Plyo Squat Reach 03. Russian Twist 04. Sphinx to Plank Roll Up 05. 4-Direction 1-Leg Squat Hop
R R R R LT RT R R R R LT RT LT RT R R R R LT RT LT RT R R R R LT RT LT RT R R R R LT RT LT RT

06. Forearm Alt Side Plank

LT RT

Water Break 07. Decline Sphinx Plank Press 08. Weighted Katherine 09. Plank X Crunch 10. Renegade Row Lolasana 11. Glute Bridge Roll Out 12. Over/Under Boat
R R R R R R W R R R R R R W R R R R R R W R R R R R R W R R R R R R W

Water Break 13. Warrior Row Press

LT______ W RT______ W LT_______W RT_______W LT RT LT_______W RT_______W R LT_______W RT_______W R LT_______W RT_______W LT RT LT______W RT______W R LT_______W RT_______W R LT_______W RT_______W LT RT LT______W RT______W R LT_______W RT_______W R LT_______W RT_______W LT RT LT_______W RT_______W R LT_______W RT_______W R

14. Split Lunge

LT RT

15. Crawly Crab Press 16. Lateral Plyo Push-Up 17. Lunge Kneel Knee Raise 18. X Plank Spider Twist

LT______W RT______W R LT_______W RT_______W R

Water Break 19. Dumbbell Row to Side Plank 20. Dumbbell Super Burpee 21. Plank Ball Crunch
LT_______W RT_______W LT_______W RT_______W LT_______W RT_______W LT_______W RT_______W LT_______W RT_______W LT_______W RT_______W LT_______W RT_______W LT_______W RT_______W LT_______W RT_______W LT_______W RT_______W

Cool-Down
Equipment Required Stability Ball (or Towel and Sturdy Chair) Foam Roller (or Towel) Weights (or Bands) 1 Medicine Ball* PowerStands* Mat* Worksheet and Pen Water and Towel
PowerStands is a registered trademark of Tony Horton. *Optional

R = reps W = weight RT = right LT = left

Post-Workout Nutrition Get better results and recover faster! Within 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula. Need more P90X2 worksheets? Go to TeamBeachbody.com.
2011 Beachbody, LLC. All rights reserved.

WORK S HEET CHES T + BACK + BA L A N CE

DATE / WEEK Warm-Up 01. Pull-Up X 02. Plyo Stability Ball Push-Up 03. Core Crunch Chin-Up 04. Push-Up Side Arm Balance 05. Lever 06. 4-Ball Push-Up
R R R R R

R R

R R

R R

R R

R R

R R

R R

R R

R R

R R

R a. Chin-Up

R a. Chin-Up R b. Pull-Up R

R a. Chin-Up R b. Pull-Up R

R a. Chin-Up R b. Pull-Up R

R a. Chin-Up R b. Pull-Up R

07. Chin Pull

R b. Pull-Up R

08. The Impossible/Possible 09. L Pull-Up 10. 3-Ball Plyo Push-Up (Switch Left to Right)

R R

R R

R R

R R

R R

Water Break 11. Vaulter Pull-Up (Switch Grip Every 2 Reps) 12. Elevated Stability Ball Push-Up 13. In & Out (1 Rep Wide Grip, 1 Rep Narrow Grip) 14. Swimmers Push-Up
R R R R R

R R

R R

R R

R R

R R

R a. Wide Hand Grip R b. Palm to Palm Grip R

R a. Wide Hand Grip R b. Palm to Palm Grip R c. Overhand Close Pull-Up R d. Chin-Up R

R a. Wide Hand Grip R b. Palm to Palm Grip R c. Overhand Close Pull-Up R d. Chin-Up R

R a. Wide Hand Grip R b. Palm to Palm Grip R c. Overhand Close Pull-Up R d. Chin-Up R

R a. Wide Hand Grip R b. Palm to Palm Grip R c. Overhand Close Pull-Up R d. Chin-Up R

15. 4-Grip Pull-Up

c. Overhand Close Pull-Up R d. Chin-Up R

16. Double Wide Push-Up 17. Double Wide Pull-Up 18. Chattarocker 19. Towel Pull-Up 20. Med Ball Plyo Push-Up

R R R R R

R R R R R

R R R R R

R R R R R

R R R R R

CoolDown
Equipment Required Stability Ball (or Towel and Sturdy Chair) Foam Roller* Plyo Box (or Sturdy Chair)* 4 Medicine Balls* PowerStands* P90X Chin-Up Bar (or Door Attachment with Bands) Mat* Chin-Up Max (or Sturdy Chair)* 2 Hand Towels Worksheet and Pen Water and Towel
PowerStands is a registered trademark of Tony Horton. *Optional

R = reps W = weight

Post-Workout Nutrition Get better results and recover faster! Within 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula. Need more P90X2 worksheets? Go to TeamBeachbody.com.
2011 Beachbody, LLC. All rights reserved.

WORK S HEET X2 S HOULDERS + A R M S

DATE / WEEK Warm-Up
ROUND 1

01. Balance Curl 02. Arnold Press (Alternate Arms) 03. Overhead Tricep Pull 04. Six Direction Shoulder Fly 05. Crazy Eight (Alternate Arms and Feet Every 8 Reps) 06. Y-T Fly 07. Rocket Launcher Tricep Kickback

R R R R

W W W W

R R R R

W W W W

R R R R

W W W W

R R R R

W W W W

R R R R

W W W W

R R R

W W W

R R R

W W W

R R R

W W W

R R R

W W W

R R R

W W W

Water Break
ROUND 2

08. Balance Curl 09. Arnold Press (Alternate Arms) 10. Overhead Tricep Pull 11. Six Direction Shoulder Fly 12. Crazy Eight (Alternate Arms and Feet Every 8 Reps) 13. Y-T Fly 14. Rocket Launcher Tricep Kickback

Water Break
ROUND 3

15. Balance Curl 16. Arnold Press (Alternate Arms) 17. Overhead Tricep Pull 18. Six Direction Shoulder Fly 19. Crazy Eight (Alternate Arms and Feet Every 8 Reps) 20. Y-T Fly 21. Rocket Launcher Tricep Kickback

CoolDown
Equipment Required Stability Ball (or Towel and Sturdy Chair) Foam Roller* Weights (or Bands) Plyo Box (or Sturdy Chair) PowerStands* Worksheet and Pen Water and Towel
PowerStands is a registered trademark of Tony Horton. *Optional

R = reps W = weight

Post-Workout Nutrition Get better results and recover faster! Within 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula. Need more P90X2 worksheets? Go to TeamBeachbody.com.
2011 Beachbody, LLC. All rights reserved.

WORK S HEET BA S E + BACK

DATE / WEEK Warm-Up
ROUND 1

01. No Kip Pull-Up 02. Plyo Frog Squat 03. Wide Leg Close Grip Chin-Up 04. Chair Jump 05. Chin Pull

R R R R R

R R R R R

R R R R R

R R R R R

R R R R R

Water Break 06. Plyo Lunge Press 07. V Pull-Up 08. Surfer Spin 09. Kippy Cross Fugly Pull 10. Jack-in-the-Box Knee Tuck
R R R R R W R R R R R W R R R R R W R R R R R W R R R R R W

Water Break
ROUND 2

11. No Kip Pull-Up 12. Plyo Frog Squat 13. Wide Leg Close Grip Chin-Up 14. Chair Jump 15. Chin Pull

R R R R R

R R R R R

R R R R R

R R R R R

R R R R R

Water Break 16. Plyo Lunge Press 17. V Pull-Up 18. Surfer Spin 19. Kippy Cross Fugly Pull 20. Jack-in-the-Box Knee Tuck
R R R R R W R R R R R W R R R R R W R R R R R W R R R R R W

Cool-Down Use these recommended items with P90X2. To order, contact your Coach or go to TeamBeachbody.com.

R = reps W = weight

Medicine Balls Foam Roller

Premium Stability Ball

Tony Hortons PowerStands

P90X Peak Health Formula P90X Chin-Up Bar

P90X Results and Recovery Formula

P90X Peak Performance Protein Bars

Shakeology

Equipment Required Stability Ball (or Towel and Sturdy Chair) Foam Roller* Weights* P90X Chin-Up Bar (or Bands with Door Attachment) Chin-Up Max (or Sturdy Chair)* Worksheet and Pen Water and Towel
PowerStands is a registered trademark of Tony Horton. *Optional

Post-Workout Nutrition Get better results and recover faster! Within 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula. Need more P90X2 worksheets? Go to TeamBeachbody.com.
2011 Beachbody, LLC. All rights reserved.

WORK S HEET
DATE / WEEK Warm-Up
ROUND 1

X2 CHES T + S HOU L D E R S + TRIS

01. Chattarocker Push-Up 02. Strip Press 1 03. Strip Press 2 04. Strip Press 3 05. Tricep Extension on Stability Ball
06. 3-Ball Extravaganza

07. Callahan Press (Left Leg) 08. Iron Man Kickback 09. Push-Up Side Arm Balance 10. X2 Circle Fly 11. 3-Ball Dip

Water Break
ROUND 2

12. Chattarocker Push-Up 13. Strip Press 1 14. Strip Press 2 15. Strip Press 3 16. Tricep Extension on Stability Ball
17. 3-Ball Extravaganza

18. Callahan Press (Right Leg) 19. Iron Man Kickback 20. Push-Up Side Arm Balance 21. X2 Circle Fly 22. 3-Ball Dip

CoolDown To order this additional extreme workout, contact your Coach or go to TeamBeachbody.com.
Equipment Required Stability Ball (or Towel and Sturdy Chair) Foam Roller* Mat* Weights (or Bands) 4 Medicine Balls* (or 2 Towels) PowerStands* Plyo Box (or Sturdy Chair) Worksheet and Pen Water and Towel
PowerStands is a registered trademark of Tony Horton. *Optional

R = reps W = weight

Post-Workout Nutrition Get better results and recover faster! Within 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula. Need more P90X2 worksheets? Go to TeamBeachbody.com.
2011 Beachbody, LLC. All rights reserved.

WORK S HEET V S CULP T

DATE / WEEK Warm-Up 01. Around the World Pull-Up 02. Alt Hammer Curl 03. Med Ball Renegade Row 04. Band Bicep Curl 05. Pull-Up X 06. Med Ball Renegade Curl 07. Wide Leg Row Twist 08. Balance Dumbbell Curl 09. Switch Grip Pull-Up 10. Roman Band Curl
R R R R R R R R R R BC W BC W W W BC R R R R R R R R R R BC W BC W W W BC R R R R R R R R R R BC W BC W W W BC R R R R R R R R R R BC W BC W W W BC R R R R R R R R R R BC W BC W W W BC

a. 7 Low Pull-Up R

a. 7 Low Pull-Up R b. 7 High Pull-Up R c. 7 Full-Range PullUp R

a. 7 Low Pull-Up R b. 7 High Pull-Up R c. 7 Full-Range PullUp R

a. 7 Low Pull-Up R b. 7 High Pull-Up R c. 7 Full-Range PullUp R

a. 7 Low Pull-Up R b. 7 High Pull-Up R c. 7 Full-Range PullUp R

11. 21 Pull-Up

b. 7 High Pull-Up R c. 7 Full-Range PullUp R

Water Break 12. Entmans Chin-Up 13. Ball Preacher 14. Stability Ball Lawnmower 15. Renegade Roman Curl 16. Zip Kip Pull-Up 17. High-Rep Balance Curl (Switch Legs at 15 Reps) 18. Straight Arm Pullover 19. Renegade Hammer Curl (Alternating Arms) 20. Zip Kip Chin-Up 21. Close Body Curl 22. Cross Fugly Pull-Up
R R R R R R R R R R R W W W W W W W R R R R R R R R R R R W W W W W W W R R R R R R R R R R R W W W W W W W R R R R R R R R R R R W W W W W W W R R R R R R R R R R R W W W W W W W

CoolDown To order this additional extreme workout, contact your Coach or go to TeamBeachbody.com.
Equipment Required Premium Stability Ball (or Towel and Sturdy Chair) Foam Roller* Weights (or Bands) Plyo Box* (or Towel and Sturdy Chair) P90X Chin-Up Bar (or Bands with Door Attachment) Water and Towel 1 Medicine Ball* Chin-Up Max* (or Sturdy Chair) Worksheet and Pen
*Optional

R = reps W = weight BC = band color

Post-Workout Nutrition Get better results and recover faster! Within 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula. Need more P90X2 worksheets? Go to TeamBeachbody.com.
2011 Beachbody, LLC. All rights reserved.