P90X

Power 90 Extreme (P90X)

File:P90X system.jpg P90X Materials
Inventor	Tony Horton
Inception	2003
Current supplier	Beachbody

P90X, or Power 90 Extreme, is a commercial home exercise regimen, known for its intensity. It is designed to take 90 days, and consists of a training program which uses cross-training (weight training, martial arts, yoga and calisthenics) and periodization, combined with a nutrition and dietary supplement plan.

History

The system was developed by Tony Horton, Beachbody CEO Carl Daikeler, Beachbody Fitness Advisor Steve Edwards, nutritionist Carrie Wyatt, Creative Director Ned Farr, and workout video director Mason Bendewald.

Fitness professional Tony Horton developed the P90X system

In 2002, Daikeler tasked Horton to create a fitness program for people who were already fit. Daikeler hired Ned Farr to document the process of developing the new program, giving a view "look behind the curtain." Development took two years. Horton consulted various fitness experts and experimented with several disciplines before selecting 12 workouts. The program was tested and refined with several 90-day test groups. Farr's video diary documentary originally appeared every month on Beachbody's website and can now be found on YouTube.

In 2004, the completed program was released, and an infomercial was made using some of the documentary footage.

Farr continues to use a documentary approach to the infomercials, using raw home footage supplied by P90X graduates. "P90X: The Proof" infomercial won a Telly award in 2009 and "P90X: The Answer" infomercial won a Moxie award in 2010.

P90X is Beachbody's best-selling product after years of positive word of mouth and heavy infomercial advertisements. Despite sales growth slowing to approximately 30%, P90X represented half of Beachbody's $430 million revenue in 2010. As of November 2010, 3 million copies of P90X have been sold for an estimated $420 million. The program had grossed approximately $500 million in sales, as of August 2012.

Brands

P90X uses the term "muscle confusion" in their advertising to refer to their training methods. Muscle confusion is said to prevent the body from adapting to exercises over time, resulting in continual improvement without plateau.

There are six programs associated with the Power 90 name: Power 90, Power 90 Master Series, P90X, P90X+, P90X2, P90X One-on-One, and P90X:MC2 (released in 2011).

Program overview

P90X is a 90-day program that combines a variety of exercise techniques including strength training, cardio, yoga, plyometrics, and stretching. The program consists of a nutrition guide, fitness plan, calendar and series of DVD videos demonstrating a variety of techniques. The models also demonstrate some moves at lower and/or higher levels of intensity. P90X provides a fitness test to determine if the program is suitable for an individual.

Exercises overview

Standard home gym equipment recommended for use with P90X: Yoga blocks, yoga mat, dumbbells, pull-up/chin-up bar, push-up handles, gloves, and chair

The P90X program cycle lasts 13 weeks, exercising seven days per week. The program has three "rotations" or emphases, called "classic," "lean" and "doubles," that the individual selects according to their personal goals. There are a total of 12 DVD workouts included with the program; each targets different skills and muscles. Most of the workouts are less than an hour in duration, although the abdominal workout ("Ab Ripper X") is performed three times per week, after six of the rotating workouts, which adds approximately 15 minutes of exercise to the times in the table below.

Exercise	Week	Muscles Worked	Type	Ab Ripper X	Length	Est Kilocalories Burned	Equipment
Chest and Back	1-3, 9, 11	Pectorals, Back, Biceps, Triceps	Strength Training	Yes	52:50	550	Weights or Bands, Push-up bars, Pull-up bar or bands, Chair, Fitness guide and pen, Water and Towel
Plyometrics	1-3, 5-7, 9-12	Legs, Full Body	Cardio	No	58:36	670	Heart rate monitor, Mat, Stool or Chair, Water and towel
Shoulders and Arms	1-3, 9, 11	Biceps, Triceps, Shoulders	Strength Training	Yes	59:53	620	Weights or bands, Wall, Chair, Fitness guide and pen, water and towel
Yoga X	1-13	Full Body	Cardio, Stretch	No	92:24	800	Mat, Yoga blocks, Water and towel
Legs and Back	1-3, 5-7, 9-12	Quads, Hamstring, Calves, Back	Strength Training	Yes	58:56	600	Weights or bands, Wall, Pull-up bar or bands, Chair, Fitness guide and pen, Water and towel
Kenpō X	1-13	Full Body	Cardio	No	58:46	600	Heart rate monitor, Water and towel
X Stretch	1-13	Full Body	Stretch	No	57:32		Mat, Yoga blocks, Water and towel
Core Synergistics	4, 8, 13	Full Body	Strength Training	No	57:27	620	Mat, Weights or bands, Plastic plate, cardboard or towel, Water and towel
Chest, Shoulders and Triceps	5-7, 10, 12	Pectorals, Shoulders, Triceps	Strength Training	Yes	55:44	580	Weights or Bands, Push-up bars, Plastic plate, cardboard or towel, Chair, Fitness guide and pen, Water and towel
Back and Biceps	5-7, 10, 12	Back, Biceps	Strength Training	Yes	51:36	520	Weights or bands, Wall, Pull-up bar or bands, Chair, Fitness guide and pen, Water and towel
Cardio X	doubles	Full Body	Cardio Workout	No	43:18	450	Stool or Chair, Mat, Yoga blocks, Heart rate monitor, Water and towel
Ab Ripper X	weekly	Abdominals, Core	Strength Training	N/A	16:07	150	Mat, Water and towel

Nutrition

The nutrition plan is composed of three phases. The first 30 days emphasize higher protein and lower carbohydrates. The second phase increases the percentages of carbohydrates. The third phase further increases the carbohydrates.

In the Media

The singer P!nk told in the Oprah Winfrey Show on February 5, 2010 that she gets her body in shape for tours with P90X. She was interviewed after her "Glitter in the Air" performance at the 2010 Grammy Awards show.