power 180?

Which workout routine or program is best for your fitness goal? Post your programs here!

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theefrem
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Joined: Wed Feb 29, 2012 12:35 am

power 180?

Post by theefrem »

wife and i are looking for a comprehensive workout system that we can do at home once the kids go to bed. we really like the power 90 program (i'm not sure we are up to p90x standards just yet) but can't commit to 6 workouts/week.

Any thoughts on doing power 90 over 180 days (3x/week)?

Do you have other suggestions of programs that incorporate muscle building/cardio/flexibility and provide a schedule for us to follow?

Any guidance would be appreciated. :D
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Boss Man
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Re: power 180?

Post by Boss Man »

You could try something like this if you wanted to

Do some marching on the spot for 2 minutes, nothing too fast.

Then do some mild stretching

Knee Raises alternating Knees, 10 raises per Knee

Hip rotations placing hands on hips, 10 rotations one direction then 10 the other,

Torso Twists, 10 rotations one direction then 10 the other.

Scissor and Pulls 10 reps

Windmills 10 arm rotations one way, then 10 rotations the other.

Then just shake your whole body for a few seconds with very small kicking motions included.

This should take roughly 5 mintes.

Then take a short while just to catch your breath; around 10-20 seconds should be enough and then do the main part of the workout, incorporating bodyweight

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Romanian Deadlifts, 2 sets, 10 reps

Seated Chest Press, 2 sets, 10 reps

Bent Over Rows, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30-60 minutes

Give yourselves a 1 minute break between sets.

This should take around 18-20 minutes

Then do some Cardio, so something like this will do.

1 minute Jogging on the spot
1 minute Jumping Jacks
1 minute, Pendulum swings
1 minute Mountain climbers
1 minute Spotty Dogs

Try to go as fast you think you can, with no breaks between movements.

Lie down and take a breather for 2 minutes just to slow the heart rate down a bit a relax and then you're done.

You'll be taking around 30-32 mintues all in.

This can be done 3-5 days a week. If you do 5 days a week, take a day off on days 4 and 7 to avoid just doing 5 straight days and 2 off, mix the off days for potentially better rest.

It's something both of you should be able ot do.

Any of the moves you don't understand, I'll try to clarify for you.
theefrem
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Joined: Wed Feb 29, 2012 12:35 am

Re: power 180?

Post by theefrem »

Wow- that is awesome.
I will definitely need a little more detail on a number of these but let me digest what you have included here so that i can come back with specific questions.
thanks Boss Man!
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Nokie173
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Re: power 180?

Post by Nokie173 »

You can also google or youtube it so you can see the proper movements. :)
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