Hybrid P90X/INSANITY/P90X One on One by Monte King
My goal in putting together this program was to create a hybrid of these amazing Beachbody fitness programs that would maximize cardio, flexibility and strength. One of my problem areas is flexibility, and being 51 years old I wanted to include more yoga than some of the hybrid programs I’ve seen... Tony Horton calls yoga the “fountain of youth”... and I need all I can get! Also, I wanted to get serious ab work in at least twice a week.
Additionally, I wanted to reduce the daily time commitment from P90X while not sacrificing intensity. I believe I have been able to put together a program that is actually more intense than P90X and decrease the time commitment--there are only 6 days in this program (unless I choose Yoga X on a yoga day) that require approximately an hour and 15 minutes, whereas P90X requires that amount on most days. This program keeps the vast majority of workout times to right at an hour.
So here’s the program I will be doing as soon as I finish my first round of INSANITY:
Note: When a day calls for “yoga”, I’ve left myself the flexibility to choose a yoga program based on how much time I have or what I feel like doing, so on any yoga day I will choose between P90X Yoga X (92 minutes), One on One Fountain of Youth (45 minutes), or One on One Patience Hummingbird (34 minutes).
Week 1
Day 1: P90X Legs and Back
Day 2: Insanity Pure Cardio, Ab Ripper X *
Day 3: P90X Chest, Shoulders, and Triceps
Day 4: Yoga
Day 5: P90X Back and Biceps, Ab Ripper X*
Day 6: Insanity Max Interval Circuit
Day 7: Off or Yoga
Week 2
Day 1: P90X Legs and Back
Day 2: Insanity Plyometric Cardio Circuit, Ab Ripper X*
Day 3: P90X Chest, Shoulders, and Triceps
Day 4: Yoga
Day 5: P90X Back and Biceps, Ab Ripper X*
Day 6: Insanity Max Interval Plyo
Day 7: Off or Yoga
Week 3
Day 1: P90X Legs and Back
Day 2: Insanity Cardio Power and Resistance, Ab Ripper X *
Day 3: P90X Chest, Shoulders, and Triceps
Day 4: Yoga
Day 5: P90X Back and Biceps
Day 6: Insanity Max Cardio Conditioning, Ab Ripper X*
Day 7: Off or Yoga
Week 4 (Recovery Week)
Day 1: Yoga
Day 2: Insanity Core Cardio & Balance, Ab Ripper X*
Day 3: Yoga,
Day 4: Insanity Max Interval Circuit
Day 5: Yoga, Ab Ripper X *
Day 6: Insanity Max Cardio Conditioning
Day 7: Yoga or Rest
Week 5
Day 1: P90X Legs and Back
Day 2: INSANITY Plyo Cardio Circuit, Ab Ripper X*
Day 3: P90X Shoulders and Arms
Day 4: Yoga
Day 5: P90X Chest and Back, Ab Ripper X *
Day 6: Insanity Max Interval Circuit
Day 7: Yoga or Rest
Week 6
Day 1: P90X Legs and Back
Day 2: INSANITY Cardio Power and Resistance, Ab Ripper X*
Day 3: P90X Shoulders and Arms
Day 4: Yoga
Day 5: P90X Chest and Back, Ab Ripper X*
Day 6: Insanity Max Interval Plyo
Day 7: Yoga or Rest
Week 7
Day 1: P90X Legs and Back
Day 2: INSANITY Pure Cardio, Ab Ripper X*
Day 3: P90X Shoulders and Arms
Day 4: Yoga
Day 5: P90X Chest and Back
Day 6: Insanity Max Cardio Conditioning, Ab Ripper X*
Day 7: Yoga or Rest
Week 8 (Recovery Week)
Day 1: Yoga, Ab Ripper X*
Day 2: Yoga, Insanity Max Recovery
Day 3: Yoga
Day 4: Yoga, Insanity Max Interval Plyo
Day 5: Yoga, Ab Ripper X*
Day 6: Yoga, Insanity Max Cardio Conditioning
Day 7: Yoga or Rest
Week 9 & 11
Day 1: P90X Legs and Back
Day 2: Insanity Pure Cardio, Ab RipperX *
Day 3: P90X Chest, Shoulders, and Triceps
Day 4: Yoga
Day 5: P90X Back and Biceps, Ab Ripper X*
Day 6: Insanity Max Cardio Conditioning
Day 7: Off or Yoga
Week 10 & 12
Day 1: P90X Legs and Back
Day 2: INSANITY Pure Cardio, Ab Ripper X*
Day 3: P90X Shoulders and Arms
Day 4: Yoga
Day 5: P90X Chest and Back
Day 6: Insanity Max Cardio Conditioning, Ab Ripper X*
Day 7: Yoga or Rest
Week 13 (Just for Fun!!)
Day 1: Yoga
Day 2: Core Synergistics
Day 3: Kenpo X
Day 4: Max Cardio Condtioning, Ab Ripper X *
Day 5: Yoga
Day 6: INSANITY Max Interval Circuit
Day 7: Yoga, Ab Ripper X *
* I have also had chronic lower back issues, sometimes severe, for 25 years. While Ab Ripper X is probably completely safe for 99% of people, I came to the conclusion that 3 of the exercises were messing with my lower back, so I modified the workout to eliminate those exercises while actually upping the intensity of the ab workout. Check out this video blog:
http://www.youtube.com/watch?v=sH3CyDxZZhM
