BeachBody: P90X2 - The Next P90X (Tony Horton) [2011, фитнес, DVD5, ENG] (Видеоурок)

Phase 1 – Foundation:
1. X2 Core
2. Plyocide
3. Rest or X2 Recovery + Mobility
4. X2 Total Body + X2 Ab Ripper
5. X2 Yoga
6. X2 Balance and Power
7. Rest or X2 Recovery + Mobility
Phase 2 – Strength:
1. Chest + Back + Balance & X2 Ab Ripper
2. Plyocide
3. Rest or X2 Recovery + Mobility
4. X2 Shoulders + Arms & X2 Ab Ripper
5. X2 Yoga
6. Base + Back & X2 Ab Ripper
7. Rest or X2 Recovery + Mobility
Phase 3 – Performance:
1. PAP Lower
2. PAP Upper
3. X2 Yoga
4. Rest or X2 Recovery + Mobility
5. PAP Lower
6. PAP Upper
7. Rest or X2 Recovery + Mobility
Recovery Week:
1. Rest or X2 Recovery + Mobility
2. X2 Yoga
3. Rest or X2 Recovery + Mobility
4. X2 Yoga
5. Rest or X2 Recovery + Mobility
6. X2 Yoga
7. Rest or X2 Recovery + Mobility

The result of two years of research & development conducted by a team of the most qualified experts in fitness, P90X2 includes training so cutting edge, so effective, you'll be amazed at the visible results and enhanced performance. While P90X is based on Muscle Confusion--to break normal 30-day training plateaus so you get results fast--P90X2 ups the ante with a training technique developed by professional sports trainers for world class results: P.A.P., or Post-Activation Potentiation. With P90X2, you get 12 groundbreaking workouts focused on chiseling your body while building your balance, agility, core strength, and athleticism. It includes new customization with an all-new, highly flexible nutrition plan to help you excel. And with an emphasis on your abs/core, powerful athletic function, and lightning-bolt agility, it'll help you blast through your plateaus.
In addition to the 12 new workouts, P90X2 comes with a comprehensive three-phase nutrition plan, with vegan and grain-free options; specially designed supplement options; a detailed fitness guide packed with valuable information about how to get the most from your program; a How to Bring It Again video that provides a quick overview of the system; a workout calendar to track your progress; online peer support; and much more.

---

The Workouts:
01 - X2 Core
The core is your body's foundation: the point where all movement begins. By working your core using instability, you force your body to fire both its prime mover and stabilizer muscles in harmony. As you master this routine, all of your movement patterns will improve.
02 - Plyocide
Combines traditional explosive movements with mind and coordination drills to increase not only your speed and endurance, but your entire mind/body connection, as well. Don't do this one more than once per week.
03 - X2 Recovery + Mobility
You learned with P90X that your body only grows stronger while at rest after it has been challenged. The P90X2 Recovery + Mobility workout takes this a step further by not only enhancing recovery, but also forcing your body to realign to promote better overall functionality. The key is a myofascial release technique called foam rolling. Expect to get a whole new understanding of the phrase, "hurts so good." This workout also provides you with a complete stretching routine for those days you prefer to work without the foam roller.
04 - X2 Total Body
Combines resistance and instability to ensure that your body uses the correct muscles in the given movement. Old school isolation movements that can lead to muscular imbalance not welcome here. In this workout you'll earn every repetition, and form is king.
05 - X2 Yoga
Yoga's traditional benefits of relaxing the body and restoring the mind are present but will take a back seat to increasing isometric power, improving your range of motion, and building vital stabilizer muscle strength. This is yoga, X2 style. Yoga is a fountain of youth and to us, staying young means staying strong and supple.
06 - X2 Balance + Power
The moves in this workout force core rigidity under duress by incorporating strength and explosive movements. As you improve your body's connection between balance and power, your body alignment will improve, nagging aches and pains will lessen, and you'll be able to push far beyond the limits you once thought you had.
07 - Chest + Back + Balance
The same mega pump that was P90X Chest & Back now gets an added bonus, an array of unstable platforms designed to make your body earn its muscle. As you improve at this workout, your strength gains will be superior to those made with any traditional weight-training workout.
08 - X2 Shoulders + Arms
Shoulder instability leads to an assortment of injuries experienced by many of us as we age. By keeping our shoulders and arms strong and in balance, we can avoid breakdowns. And that, along with looking good in short sleeved shirts, is the philosophy behind the creation of X2 Shoulders + Arms.
09 - Base + Back
Working the body's two largest groups of muscles in one workout may seem sadistic but most people seem to find this pull-up and plyo extravaganza very entertaining. It's the sweatiest "weight training" workout you'll ever endure, uh . . . experience.
10 - P.A.P. Lower
P.A.P. stands for Post-Activation Potentiation, but all you really need to know is that it is the cutting-edge technique that translates into performance. Two four-round complexes of seemingly straightforward movements don't look like much on paper but these workouts have destroyed the fittest athletes on the planet. The same ones who swear by them just as soon as they finish swearing at them. Just wait 'til you see what they can do for you.
11 - P.A.P. Upper
The same complex training format as P.A.P. Lower but this time focused on your upper body. Remember when you were a kid and bounced around jumping fences and climbing trees? Post-Activation Potentiation training will bring back your youth. Over time you'll feel loose, springy, and young.
12 - X2 Ab Ripper
"I hate it. But I love it." Squared. Tony takes you through a series of core movements that'll upgrade your concept of what an ab workout is supposed to be.
ADDITIONAL EXTREME WORKOUTS

Available as part of the Deluxe and Ultimate kits and also sold separately.
13 - V SCULPT
(approx. 54 min.)Work your biceps and back, the "actor muscles" while boosting your strength and functional fitness.
14 - X2 CHEST + SHOULDERS + TRIS
(approx. 49 min.)By forcing movement out of an athletic position, you'll push chest, shoulders, and tris to perform at a higher level.

---

How To Bring It Again
Prepare for the program with this complete video overview of the entire P90X2 system that tells you everything you need to know.
P90X2 Power Your Performance Fitness Guide
This is your road map and your plan of attack for using P90X2. The guide provides guidelines for getting started and essential tips for how to make the most of the program. It also includes in-depth information about the science behind P90X2, a complete overview of the three training phases, a fit test, and an overview of the recommended supplements and equipment.
P90X2 Fuel Your Performance Nutrition Guide
Following the P90X2 nutrition guide is just as vital to your overall success as any of the extreme workouts in this program. Specifically designed to work in tandem with the P90X2 workout routines, the guide includes three eating plans, with vegan and grain-free options, which allow you to customize based on your personal needs, plus over 50 recipes. P90X2 is not about quick fixes or miracle diets. It's about selecting the healthy foods that you want to eat and determining the portion amounts that will provide your body with the right amount of fuel to excel during exercise. Since everyone's body is different, the three plans allow you to pick the balance of foods that work for you. Plan 1, Fat Shredder 2.0, is a high-protein-based diet designed to help you strengthen your muscles while simultaneously and rapidly shedding fat from your body. Plan 2, Energy Booster 2.0, emphasizes a balanced mix of carbohydrates and proteins with a lower amount of fat to achieve additional energy for performance. And Plan 3, Endurance Maximizer 2.0, is an athletic diet of complex carbohydrates, lean proteins, and lower fat, with the emphasis on more carbohydrates. You'll need this combination of foods as fuel to get the most out of your final few weeks and truly be in the best shape of your life.
Tools to Keep You Motivated
P90X2 90-day workout calendar to set your workout goals, track your progress, and stay motivated. Free Online Support Tools for access to fitness experts, peer support, and motivation.