Power 90 Master Series - Day4 - Sculpt 5-6

Side to Side Push-Ups

Heavy Pants (one arm at a time)

Six direction shoulder fly

Preacher curls

Split leg wide tri rise

One-legged hamstring press (w/chair)

Plange push-up

Reverse grip heavy pants

Straight arm shoulder fly

Incline curls

Elevated chair dips

One-leg Ruble squat

Rami push up

Two-way lawn mowers

Scarecrow press

In and out hammer curls

Flared arm sphinx

Prayer squat to toe raise

Salutation push-up

Locomotive lawn mower

Upright row into Y press

Open arm 21's

Reverse grip tricep extensions

Plyo 80-20's (squats w/plyo on up phase)

I did this with a combo of bands and light weights for the shoulder workouts. I must say this is a great workout. I woke up sore as usual which is a good sign mostly in my shoulders.

On to Sweat 5-6

Power 90 Master Series - Day 3 - Cardio Intervals

(1)Run in place
(2)Jumping jacks
(3)Mary Katherine lunge
(4)Squat kicks
(5)Tires
(6)Squat run
(7)Wacky jacks
(8)Planks
(9)Run stance squats
(10)Eagan brothers
(11)Horton head hammer
Repeat


Good workout sweat my ass off, I've been exercising around 6:00 PM so I usually have to do it with my kids which can add obstacles as my almost two year old likes to use me as a jungle gym.

I suck at the Planks..wow those hurt. Horton head hammers kill me as well but probably mostly related to is being last.

The second round goes a lot faster then the first.

Power 90 Master Series - Day 2 - UML

(1) Wide Leg Switch Hand Pushup

(2) Wide Leg Crunchy Frog

(3) Sumo Walk

(4) Plyo pushup

(5) Heavenly Twist

(6) Warrior Lunges

(7) Downward Sphinx Pushup

(8) Fifer Scissor Twist

(9) Spin Squat

(10) Pike Press

(11) Banana Boat

(12) Two Point Back Kicks

(13) Negative Pushups

(14) Up and Overs

(15) Run Stance Squat Walk

(16) Plank to Side Arm Balance

(17) Ish Gate

(18) High and Low Twist and Pivot

This one isn't very long (38 minutes) but its pretty good! I had to modify a few moves.

"Ish Gate" is peer evil man those things hurt. Once I got to the "High low Twist" I considered the workout done..those are almost like a balistic stretch, relaxing.

I really suck in the "flexibility" area and during the warmup and cooldowns some of those things just hurt. Must be all a result of my cube dweller life style.

Power 90 Master Series - Day 1 - Core Cardio

(1) Prison cell push-ups

(2) Side kicks

(3) Abranome

(4) Crescent quick switch

(5) Cockeyed sphinx push-up

(6) Run jacks

(7) Kayak bike

(8) Lateral lunge touch

(9) Dreya roll push-up

(10) Defensive back scoot

(11) Feet to fingers crunch

(12) Boxer switch

In a nut shell this workout is one of my favorites I like the full body movements (prison cell push ups, dreay roll pushup) although I'm not very good at them.

The hardest ones for me would be Abranome, Cockeyed sphinx push-ups and Kyak Bike. All which I have to modify a lot.

I wanted to make some witty jokes about the cast but I honestly was to busy 'huffing and puffing' to really notice them.

I'm 90% sure I will be really soar in the legs tomorrow as 'lunges' do me in for days..which just means I need to do more of them.

UML tomorrow!

Power 90 Master Series - The 4 Week Plan

Today I embark upon my plan to get fit and complete P90X the extreme at home workout to whip you (or me) into shape. Actaully I would start P90X immediatly accept I don't consider myself in good enough shape to start the thrashings so I decide I would do a short 30 day Power 90 Master Series (P90MS) rotation. For those who don't know the P90MS is a cross over program between the original Power 90 (P90) and P90X. Oddly enough it was created after P90X so it must of been recognized as a need or P90 had not been as complete for some.

My reason for starting with P90MS is simple, P90 is mind numbing boring and I can't stand the single camera dated 90s style approach of the program. Not to say its not a good program, just I've done those workouts enough to know I will quit after a week of the same ol shit everyday. Although I will use the Ab Ripper 200 that is pretty much all you will hear about P90 for now.

In Order to Prep for P90X I will endure a 24 Workout - 4 week rotation of the master series.

Week 1 - 4

Sunday - Core Cardio

Monday - UML

Tuesday - Cardio Intervals

Wednesday - Sculpt 5-6

Thursday - Sweat 5-6

Friday - Plyometrics

Saturday - Off or Makeup day

Lets get started :)