R9D39/40 – X2 Shoulders + Arms Plus Bootcamp 2.8.1 (Cardio)

This was my second time doing the shoulders and arms workout and I have to admit I am disappointed that the arms workout doesn’t include any dips. For myself, I find dips to be second only to close grip bench for building massive tricep strength. The fixation that Tony has with tricep extensions is annoying for me. So I usually replace the ineffective tricep extensions with dips on my home made dip station which wobbles like crazy and in doing so creates all sorts of minor muscle fatigue that you just can’t beat. I think it cost me about $20 to build and I love it! Other than the frustration with the triceps and the fact that this workout is basically P90X shoulders and arms standing on one leg, I quite enjoy it.

Monday brought more pain in the form of Cardio Bootcamp. I had taken Sunday off knowing that I will be working out probably 5 or 6 days this week and so I was ready to fire on all cylinders when Monday evening rolled around. I had added and modified the workout a little and had planned for this to be the toughest bootcamp so far. When I think back to how we started I am so proud of the participants in my group. We came from a small room doing 21 movements to working out on a full floor with Olympic weights and stability balls and medicine balls and cranking out 52 movements in the same hour long class. This was by far the toughest cardio workout we have done, and it looked like this:

Bootcamp 2.8.1 – Cardio

2x section
10 SB burpee lift ball
20 SB plank run
10 SB pushup boing
20 SB elbow plank run
10 SB plank jacks

2x section
20 hit the floor
10 Suicides
16 log jump 4x one direction
20 in and out abs

2x section
8x burpee with jump half half
16 log jump 8x one direction
5 horse stance jacks with pulse (4+8)
10 vsnaps

2x section
3 suicide lines with run back (1,2,3)
3 suicide lines with run back with pancake
3 suicide lines with run back with pancake tuck jump
10 ski abs to finish

2x section
10 frog jumps
10 frog jump half
10 tuck jump
10 tuck jump half
20 plank jacks
10 plank jacks with in and out

Bonus leg burners

10 squats
8 squat 2 tuck
6 squat 4 tuck
4 squat 6 tuck
2 squat 8 tuck
10 tuck jumps

P90X2 X2 Shoulders + Arms Review

Just a quick note about the equipment used in P09X2. You don’t have to have the right stuff to do this workout, you can improvise easily. For example I have a home made medicine ball I created using a basketball and some sand. If I need to use 2 medicine balls, I use 2 dumbbells and stand them on their ends, it’s more work than a med ball, but that’s kinda the point! For the stability ball work you can easily use a chair, a sofa or in fact any kind of ball for the feet part. For the shoulders on the ball it’s a little harder but you can again use the edge of a chair.

This workout includes X2 Ab Ripper and starts with the standard warmup:

Warmup:
Stability ball work
twists, squats, side bends, lunge back, shelf stockers.

Foam Rolling – Myofascial release using the foam roller
This is a great section to do daily and even better to go into more detail with when you have tight spots or knots.
Roller Sphinx
Worlds Greatest stretch (runners stretch with a double twist) alternating legs with brief hold each count.
Inch Worm – from standing, hands on floor, walk out to plank and back
Scorpion – Laying face down arms out 90 degrees, bend knee bring your foot up to your butt and lift away from the floor. Gently twist the leg to the opposite side of the body but don’t go too far!
Groiners – runners stretch jumping foot switch
Table – A staple for shoulder stretching, hips up, hands under shoulders

Workout – 3 rounds of the same thing:

Balance Curl – Double arm curls while standing on 1 leg
Arnold Press – Alternating shoulder press on 1 leg
Overhead Tricep Pull – Tricep extensions with shoulders on stability ball
6 Direction Shoulder Fly – Unless shoulders have changed radically in the last few years I would call this 3 direction. Start hands to side, side raise, hold arms up bring to the front and lower in front. Raise in front, hold up at height, move arms away to sides and lower to sides. The hands here are facing front and you should be on 1 leg – No surprise there.
Crazy 8 – Static Arm Curls from P90X but you guessed it, on one leg
Y-T Fly – Laying face down on stability ball, feet on floor, make sure your back is arched. With dumbbell hands facing front, fly in a Y position, then fly in a T position.
Rocket Launcher Tricep Kickback – In forward lunge position, perform tricep kickbacks
Water Break

Repeat 2 more times!

Cool Down

X2 Ab Ripper