P90X2 Plyocide – Death by jumping!
I finished P90X2 Plyocide! If you want to be able to jump higher, run faster or perform better in any athletic situation, then this is the workout in P90X2 that you’ll probably like the best. In this overview I’ll go over the basics of plyometrics, what you need for the workout, the exercises in the warmup and the real ones that are going to make you sweat!
P90X2 Plyocide – The Basics
The entire workout is 55 minutes long and is based on plyometrics(jump training), coordination and balance. This workout isn’t about running and jumping around like a crazy person, but to try and connect your mind with your body and building explosive power. All the while burning a ton of calories and working on your endurance, speed and stamina.
What you’ll need to do it.
- Stability ball or towel
- Foam roller or towel
- 1 medicine ball or towel
- Sturdy platform to step up onto
- Resistance bands or towel
- Mat – Optional
- 2 pieces tape – Optional
- Water – Not optional
A quick intro video on the exercises
The warmup
The warmup is around 10 minutes long and it consists of 3 parts, the first being some simple moves with a stability ball called; Twist, Squat, Side Stretch, Alternating back lunges and Atlas. These will start getting your core and legs warmed up and stretched out for all the punishment they are about to receive.
Part 2 is foam rolling. This is a very important part of every P90X2 workout because it is like being your own personal massage therapist. If you don’t have a foam roller you can always follow the guy who is just stretching with a towel at this point but I would recommend the roller. I bought the P90X2 Ultimate package, so I have the “Rumble Roller” as it’s called which have these little knobs on them. Think of each knob as someones elbow getting deep into your muscles to get all of the kinks out.
The premise behind foam rolling is myofacial release which helps to loosen up tight muscles, increase range of motion and to reduce recovery time. This thing is utterly amazing.
Part 3 is stretching. The moves are; Roller Sphinx, World’s Greatest Stretch, Inch Worm, Scorpion, and Groiners. Making sure your legs are nice and loose for all the jumping we are about to do.
The exercises!
This routine is split up into 5 sets of 4 exercises with a water break between each set. The first exercise in each set is a non-plyometric balance move so basically you just have to give 3 exercises everything you’ve got and then you have a water break and then another balance move to be able to catch your breath.
- Wide leg tip-toe squat, Killer katherine lunge, Fast feet chair jump, Slalom line jump
- Water break!
- Warrior 3 lunge, Jack-in-the-box knee tuck, Think drill, Spartan squat lunge
- Water break!
- Super skater kick, Depth charge, Frog burpee hop, 1-leg slalom
- Water break!
- 1-leg squat, Surfer spins, Power 90 cross hop, Wide leg jump press with med ball
- Water break!
- Launcher lunge, Toe tap 360, Flying fighter kick, Set sprint plank plyo jump
- Cooldown and stretch!
Tip to keep you going.
Individually, each workout is pretty short so try to keep up the intensity, knowing that pretty soon you’ll be doing a different exercise and that much closer to your next water break. It’s not a very long workout so keep up the pace and you’ll burn a ton of calories.
Why is P90X2 unlike anything else?
Dr. Marcus Elliott and the Peak Performance Project. Dr. Elliott is a Harvard educated trainer who has trained some of the worlds most elite olympic-level athletes and joined up with Beachbody to create P90X2. With P90X2, you can take Ivy League knowledge and workouts home to your television. Here’s Dr. Elliott himself to explain the science behind P90X2.
More P90X2 information:
To learn more about P90X2, check out these other blog posts that I have written on the other workouts in the series.
P90X2 Core
P90X2 Recovery and Mobility
P90X2 Overview
If you would like to order the complete P90X2 system, click on the image below. I love it and I’m guessing you will too. If you want more information, don’t hesitate to browse around my site, leave a comment or Contact me.
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