Legs and Back

Legs and Back: Legs and back is a workout that obviously works your legs and back! Before P90X, I worked out my legs by doing leg presses, calf raises and all the normal stuff you would do in the gym. Some times I would work out my quads and then feel like that was all to it. To me, working out my legs using machines was a bit boring. In this workout however, you work your gluts, quads, calves and hamstrings. It doesn’t miss anything! This workout alternates between leg and back exercises. The back is worked by doing 4 different kinds of pull ups for two rounds. Tony mentions that all pull-ups should be done with max reps. Modified pull-up moves are done with a chair or resistance bands.

Reverse Grip Chip-Ups: Using the chin-up bar, palms are facing towards you and hands placed shoulder width apart. Do as many reps as you can. Tony says that, “anything over 12 is extreme.”

Wide Front Pull-Ups: Using the chin-up bar, palms are facing away from you and hands placed wider than shoulder width apart. The advanced form is super wide where the “wider than shoulder width apart” hand position is exaggerated.

Closed Grip Overhand Pull-Ups: Using the chin-up bar, palms are facing away from you and hands placed thumb distance apart from each other. As with all pulls ups, try not to jerk on the way up, instead use your entire upper body to carry your chin about the bar.

Switch Grip Pull-Ups: Using the chin-up bar, this move alternates between overhand pull-ups and reverse grip chin-ups where the switch takes place every 2 repetitions.

Balance Lunges: Using a chair, one foot is placed on top of the chair and the other is place directly out in front of you in an exaggerate lunge. It is important to have the knee over the toe when lunging with the foot out in front of you. To me, this is one of the more difficult moves because you are supporting your weight with one leg at the same time balancing. This move is performed 25 repetitions on each leg. For increased intensity, you can add weight to this move.

Calf Raise Squats: Started in a standing position with legs shoulder width apart, then squat down with your head a chin up. When coming back up from the squat, continue on to do a calf raise. This is done 25 times. For increased intensity, add weight.

Super Skaters: To best describe this move, it looks like the movement that speed skaters do in during the Winter Olympics. If the weight is on your right left, then your left leg kicks our behind you in a skating motion. At the same time, your left hands goes out in front of you and your left hand behind you. This move is done 25 times on each leg. For increased intensity, the leg that does not support your weight doesn’t touch the ground.

Wall Squats: This is an isometric move that works your legs for 1 minute and 30 seconds. Started with your back up against the wall and your knees bent a little more than a 90 degree angle. The second position is performed by making a 90 degree angle with your quads and calves. Switch through positions 1 and 2 every 15 seconds for the duration of the move.

Step Back Lunges: Started in a standing position. Step back with one leg into a lunge. For added intensity, add weight. This move is done 15 times each leg for a total of 30 repetitions.

Alternating Side Lunges: Started in a standing position. The move is performed by stepping directly to the right squaring your shoulders with the wall, the exploding back up into the starting position. Alternate between both legs for a total of 24 repetitions. Add weight for increased intensity.

Single Leg Wall Squat: This is an intensified version of the previously performed Wall Squat. Starting with legs and feet together then forming a 90 degree angle with your quads and calves. Extend one leg out and switch every 10 seconds for one full minute.

Dead Lift Squat: Started in a standing position with your right leg off the floor slightly cocked back behind you. Next, lower your torso where you hands can touch the floor if you can. This move is repeated fairly quickly for 20 repetitions each leg.

3 Way Lunge: Started from a standing position. With the right leg first, lunge directly to your right, explode off your foot kicking toward the sky then returning the starting position. Then repeat this movement at a 45 degree angle and return to the standing position. The last move is lunging directly out in front of you then returning to the standing position. Each lunge is directly followed up by a kick. This move is done 5 times on each leg with each 3 direction set counting as one time.

Sneaky Lunge: This entire move is done balancing on your tip toes. Starting in a standing position but on your tip toes. Lunging with the right leg first your back leg, arms and torso should make a straight line. In the lunge stance, arms are reached up above the head still making a straight line with you back leg. The arms are the moved from the elevated position to the beginning position to where you started out the lunge. Bring your left foot to where your right foot is which should bring you back to a standing position on your tip toes. Switch legs and complete 20 repetitions.

Chair Salutations: An isometric move that you will see in Yoga X. Started out with you feet together then inhaling your arms up then exhaling all the way down to the floor. Bend your knees pushing you but low and your hands high. During the actual chair pose, it is important that your back and hands make a straight line. This sequence is repeated twice over a 1 minute and 30 second period.

Toe Roll Iso Lunge: Started in an exaggerated lunge with your right leg forward. In the exaggerated lunge, your right knee should be behind the heel of your right foot. The second position is performed by rolling forward so that your knee comes over your toe. You head should not come up during this move but rather stay on the same plain. This move is 20 repetitions each leg. You can increase the intensity of this move by doing curls during the roll forward motion.

Groucho Walk: The starting position is similar to the Horse Stance that you will see in Kenpo X. Starting with the right leg, you will take 4 steps forward and 4 steps back while maintaining the Horse Stance. This move is 45 seconds long.

Calf Raises: Started in a standing position with the toes pointing outward. 15 slow calf raises are followed by 10 quick calf raises for a total of 25 repetitions per foot position. The second foot position is having the feet parallel pointing forward. The third foot position is having the toes pointing inward. For increased intensity, add weights.

Debbie Siebers 80/20 Speed Squats: Starting with 80 percent of your weight on the left foot and 20 percent on your right. Left foot is slightly in front of the right and placed about shoulder width apart. The move is performed by squatting down rapidly and bringing your hands up to a catching position. Tony gets airborne after the 15th rep. 30 Repetitions total for both sides.