P90X—Tony's wildly popular 90-day, 12-disc DVD workout program--has more than 3 million dedicated followers, despite its grueling reputation. Each strength disc hammers at least two or three major muscle groups at a time, and the high-octane cardio installments burn fat while warding off tedium. And Tony, author of Bring It! The Revolutionary Fitness Plan for All Levels That Burns Fat, Builds Muscle, and Shreds Inches, hasn't won over only the masses; celebs such as Pink, Sheryl Crow, and Demi Moore have all submitted to his extreme regimens too.
Here's the workout he designed exclusively for WH.
Lie faceup on the floor, legs extended straight six inches off the floor and hands behind your head, elbows out (a). Bracing your core, simultaneously lift your shoulder blades off the floor as you tuck your knees toward your chest (b). Reverse the movement to return to start, keeping your feet off the ground. That’s one rep.
Lie faceup on the floor, with your hips and knees bent 90 degrees, hands behind your head, elbows out. Brace your core and lift your shoulders off the ground (a). In one motion, extend your legs about a foot off the floor and reach your arms directly overhead, elbows near your ears (b). Reverse the movement to return to start. That’s one rep.
Start in a side plank position, with your weight resting on your left arm and foot, and reach your right arm overhead (a). Without dropping your hips, bend your right knee towards your chest while pulling your right arm down toward your knee (b). Return to start. That’s one rep.
Lie faceup on the floor, arms at shoulder level, legs extended straight and together perpendicular to the floor. Bracing your core, slowly drop both legs to the right (a), then bring them back to center and drop them to the left (b). Return to center, and raise your hips a few inches off the ground (c). Lower back to start. That’s one rep.
In-Up-Open Series
Lie faceup on the floor, legs extended straight six inches off the floor, hands by your sides, palms facing down (a). This is the starting position. Keeping your core engaged, bend your knees into your chest (b), return to start, then raise your legs straight towards the ceiling so they’re perpendicular to the floor (c), then return to start; slowly open your legs so they form a wide V, keeping them six inches off the ground (d). Return to start.
Tony's Top Tips
1. Confuse your body. Muscle confusion is the basis of my program. Keep your muscles guessing and they'll get leaner and stronger. It will also prevent injuries.
2. Work out five days a week. Yes, that's a jagged pill to swallow, but it's the truth. Hopping on an elliptical trainer three days a week is not the best use of your time.
3. Do more than walk. Just plodding along is not really going to change your body, unless you kick it up a bit by adding speed and walking on an incline.
4. Think pullups, sprints, and swimming. You're moving your own body weight in space. All you need is your body and the earth. If these three exercises aren't your thing, just use the same principle as your guide.
5. Cram in a mini workout. There's always time to work out. On busy days, take 10 minutes and do "U.C.M.L."—upper, cardio, middle, lower. Do as many pushups as you can do with good form. Then do any kind of cardio move (mountain climbers, jumping rope, running in place) for 60 seconds. Then do 30 reps of an abdominal move, and finish with 20 to 30 reps of a squat and plyometric jump. Do three to six rounds
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