R9D17 – X2 Core And Bootcamp Plan

Every time I have done it, I come away thinking that X2 Core is more of a leg workout than anything else. maybe it’s because the leg portion is quite challenging, maybe I am not noticing the abs and core work because I am resting after the leg stuff I don’t know. Whatever it is, I enjoy it! I did find however that I was getting ahead of the workout as I was doing it, there are specific numbers to some of the movements and I find myself able to do them quickly since my balance is pretty good. At one point I found myself to be 3 exercises ahead having inadvertently skipped the water break. This is not something I am unfamiliar with, in fact I have commented in the past on the workout being too long partly due to the large amount of rest given between exercises. I could condense the X2 Core workout into about 40 minutes if I went at my own pace, and I know from experience with P90X that I will probably end up doing just that. As you get more proficient, you don’t necessarily want or need to do more volume of work, so a shorter time becomes more desirable.

It’s time for bootcamp to resume at the gym, I will be leading the group tonight with weights and lower body / back workout including pullups for the first time. It’s going to be a bloodbath, after almost 3 weeks off I can just imagine what they have been doing during their time off and I would bet it wasn’t chair dips and decline pushups!

Here’s the plan:

Legs and Back

Spin bike warmup – Up & down 10-10-20-10-30-10-40-10-50-10 x2

Air squats 20
walking lunge x 20
long jumps 2 length
jump chin ups (10 max)

MK Tucks (2 mary Katherines + tuck jump) x 10
Lunge to knee raise x 10 each side
Side jump to single leg squat x 10
beat chin ups (10 max)

squat jump half turn
warrior 3 to lunge x 10 per side
warrior 3 squat x10 per side
strict pull ups x 10

med ball Mary Katherines x 20
med ball squat jump quarter x 16
med ball long jumps
chin ups x10

wall ball x10
med ball 1 leg squat to calf raise x10 per side
med ball single leg hip raises x10 per side
med ball single leg laying hip raises

med ball burpees x15

 

 

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