Hi there, welcome to Level 1 of the 30 Day Shred. I’m hoping you know me I’ll be your trainer. My name is Jillian, and with me today my two best girls helping us out Anita beginners eyes on her. She is going to be doing.
Modified versions of some of the harder exercises to help ease you into it. Now, for those of you who are up for a a bit of a challenge just a bit. ha ha keep your eyes on natalie and if you want to look like this, do what she does and you should be there in no time! right?. Sure. Ok. I think we’re ready to begin. Let’s start with a warmup. We’re going to begin with arm crosses.
Take them out to the side and cross them over now here’s the idea. Big movements. Dynaimic stretching. Now that means we’re opening up the muscles with movement ok? We don’t ever want to do static stretches until the workout is over as a cooldown now, you may not be as flexible as the girls just give me everything you’ve got and. shake it out. Windmills, here we go.
The idea here is to keep those arms locked straight come around and across the body. Keep your abs tight and pick up as much speed as you can we’re opening up those shoulders and opening up the chest. I don’t want any injuries. You should be feeling that heart rate start to elevate and soon, the body is going to get a little bit heated. 2 more seconds here and. 2 nice. Shake it out. Right into jumping jacks, hit it! with our dynamic stretching, we are going to need some cardio in that warmup.
Because we want to make sure that our heart rate is up and the body is literally warm because this makes our muscles more flexible and keeps us from getting hurt. No getting hurt.That is not allowed Not part of the program. Here we go! 2 more, last one, and drop it Now we’re going into hip circles Feet are slightly wider than your hips, hands on the hips Now we’re going to take it around right here.
Now if you’re like me, you might feel a little silly doing these, however, I always start with hip circles because, they open up all of the muscles in my core. and keep me from getting hurt getting too tight during my workout 2 more times around guys and 1 more big circle, really stretch it out right here. Perfect.
Now, feet are going to come in about hipwidth apart we’re going to take it down. Hands on the knees We’re moving into knee circles ready? Begin. Little bit oldschool here, but really effective loosening up those knee joints. We don’t want any injuries. Helping us create some flexibility in the joints Nice and loose. Take it way down and around, let’s go for 2 more and 1, and.
P90X Fitness Guide Week 1
lt;lt;DAVEgt;gt; Hi, my name is Dave Ward and I wanna welcome, you to our P90X Challenge Guide Tutorial Series. I am a P90X certified trainer and I’m also a coach. Maybe I’m your coach, if I am, make sure you’re in touch with me. You know I like to talk to my people and make sure, we’re making the right tweaks so that you can get, the most out of your P90X program. Everybody’s a little bit different, I wanna make sure we’re responsive to that.
Maybe I’m not your coach. If I’m not and you’re interested in making me your coach, hang on ’til the end of this tutorial, and I’ll give you a little bit of information, where you can find some details on that. Alright, let’s get started with the P90X Challenge Guide. Alright guys it’s week one of the P90X challenge, and I wanna give you guys some homework. This is probably the longest tutorial I’m gonna film,.
Because it’s really the time where you need to prepare. Okay so let’s get going. What are the things that you’re gonna be doing this week, in order to, if you haven’t started yet, get ready, or if you have started yet, make sure that you’ve done, all these things because I know some of you haven’t. Okay, I’ve got a cheat sheet here. So, first one open up your P90X Fitness Guide and start to get familiar with that.
Look at the schedule, start to sort of see the progression of it. How we’re gonna go for the first three weeks, then take a recover week. And then the next three weeks, then another recovery week. Then another recovery week. Kind of what that looks like. And um, it’s a good time to look at your calendar, and see you know, what’s going in my life, that could throw a monkey wrench into this?.
And how can I maybe tweak the schedule, (hint: get in touch with your coach), to better make this work for me? Second one: Nutrition Guide. Incredibly important to take a look at the Nutrition Guide. We have some really helpful resources on our website, I’ll link you to those here in this tutorial. Ah where you can find all the information you need to, make the nutrition guide really, really easy to follow. But that’s really key.
Nutrition is at least 70% of the equation here, so, don’t overlook that okay? Ah, next one, I’ve got my little cheat sheet here as you may be able to see. Ah, make sure you watch the quot;How to Bring Itquot; DVD. That’s also going to walk you through the schedule, and give you an idea, kind of, where you’re going. And I think that that’s a really helpful thing to do. Ah, make sure you have all the equipment you need.
You know, if you have looked at the schedule, you’ll realize that you’re going to be doing a lot of pull ups. Do you have a pull up bar? Ah, can you use the pull up bar? Ah, if you do have a pull up bar but you’re struggling with it, Beachbody has a little tool called the chin up max. Which is, basically, it’s kind of a resistance band, connected to a little, ah, thing for your foot. and it just, just helps you do pull ups. That’s an option.