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WORKSHEET ECCENTRIC LOWERDATE / WEEKWARM-UPAll exercises: 1 0 reps; 3 counts eccentric, 1 count concentric01 SquatR WTR WTR WTR WTR WTRIGHTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTR WTR WTR WTR WTR WTRIGHTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTRIGHTRRRRRLEFTRRRRRRIGHTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTRIGHTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTRIGHTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTRIGHTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTRIGHTRRRRRLEFTRRRRRRIGHTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTRRRRRRIGHTRRRRRLEFTRRRRR02 Lunge03 Sumo04 W eighted Pistol05 Side Kick06 Front Kick07 Albanian Squat08 A dductorLunge09 Cross Reach10 TT Plus11 Bridge Kicks12 H ip Flexor Splits13 Calf DogCOOLDOWNR REPS / WT WEIGHT 2014 Beachbody, LLC. All rights reserved.
WORKSHEET ECCENTRIC UPPERDATE / WEEKWARM-UPAll exercises: 1 0 reps; 3 counts eccentric, 1 count concentric01 Standard Push-UpsRRRRR02 Standard Pull-UpsRRRRR03 Military PressR WTR WTR WTR WTR WT04 Military Push-UpsRRRRR05 Chin-UpsRRRRR06 D eep Swimmer’s PressR WTR WTR WTR WTR WT07 Fly Push-UpsRRRRR08 V Pull-UpsRRRRR09 Upright Hammer PullR WTR WTR WTR WTR WTRIGHTRRRRRLEFTRRRRR11 Rocket Launcher RowR WTR WTR WTR WTR WT12 L ateral/Anterior Raise(12 reps)R WTR WTR WTR WTR WT13 Plyo Push-UpsRRRRRRIGHTRRRRRLEFTRRRRR15 Pterodactyl FlysR WTR WTR WTR WTR WT16 R ocket LauncherKickbackR WTR WTR WTR WTR WT17 Flip Flop ComboR WTR WTR WTR WTR WTRIGHTRRRRRLEFTRRRRRR WTR WTR WTR WTR WT10 S taggeredPush-Ups(5 reps each side)14 V aulter Pull-Ups(5 reps each side)18 T ricep Skyfers(5 reps each side)19 Kneeling Preacher CurlBURNOUTCOOLDOWNREPS R / WEIGHT WT 2014 Beachbody, LLC. All rights reserved.
WORKSHEET COMPLEX UPPERDATE / WEEKWARM-UPCOMPLEX (4 rounds of 5 exercises)ROUND 101 Slow Mo Chin-Ups (12 reps)RRRRRR02 X Plyo Push-Ups (8 reps)RRRRRR03 Lunge Thrust Press (12 reps)R WTR WTR WTR WTR WTR WT04 W Pull-Ups (12 reps)RRRRRR05 P ush-Up BirdDog Crunch (12 reps)RRRRRRROUND 201 Slow Mo Chin-Ups (12 reps)RRRRRR02 X Plyo Push-Ups (8 reps)RRRRRR03 Lunge Thrust Press (12 reps)R WTR WTR WTR WTR WTR WT04 W Pull-Ups (12 reps)RRRRRR05 P ush-Up BirdDog Crunch (12 reps)RRRRRRROUND 301 Slow Mo Chin-Ups (12 reps)RRRRRR02 X Plyo Push-Ups (8 reps)RRRRRR03 Lunge Thrust Press (12 reps)R WTR WTR WTR WTR WTR WT04 W Pull-Ups (12 reps)RRRRRR05 P ush-Up BirdDog Crunch (12 reps)RRRRRRROUND 401 Slow Mo Chin-Ups (12 reps)RRRRRR02 X Plyo Push-Ups (8 reps)RRRRRR03 Lunge Thrust Press (12 reps)R WTR WTR WTR WTR WTR WT04 W Pull-Ups (12 reps)RRRRRR05 P ush-Up BirdDog Crunch (12 reps)RRRRRRBURNOUTCOOLDOWNREPS R / WEIGHT WTTo order this workout contact your Team Beachbody Coach or visit P90X3BonusWorkouts.com 2014 Beachbody, LLC. All rights reserved.
WORKSHEET COMPLEX LOWERDATE / WEEKWARM-UPCOMPLEX (4 rounds of 5 exercises)ROUND 101 Knee Drop Squat(10 reps)RIGHTR WTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTR WT02 Bounding Split Squat (16 reps)R WTR WTR WTR WTR WTR WT03 T riple Speed Skater (16 reps)RRRRRR04 DS Double L (10 reps)R WTR WTR WTR WTR WTR WTRIGHTR WTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTR WTRIGHTR WTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTR WT02 Bounding Split Squat (16 reps)RRRRRR03 T riple Speed Skater (16 reps)R WTR WTR WTR WTR WTR WT04 DS Double L (10 reps)RRRRRRRIGHTR WTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTR WTRIGHTR WTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTR WT02 Bounding Split Squat (16 reps)RRRRRR03 T riple Speed Skater (16 reps)R WTR WTR WTR WTR WTR WT04 DS Double L (10 reps)RRRRRRRIGHTR WTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTR WTRIGHTR WTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTR WT02 Bounding Split Squat (16 reps)RRRRRR03 T riple Speed Skater (16 reps)R WTR WTR WTR WTR WTR WT04 DS Double L (10 reps)RRRRRRRIGHTR WTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTR WT05 T he Stabilizer(10 reps)ROUND 201 Knee Drop Squat(10 reps)05 T he Stabilizer(10 reps)ROUND 301 Knee Drop Squat(10 reps)05 T he Stabilizer(10 reps)ROUND 401 Knee Drop Squat(10 reps)05 T he Stabilizer(10 reps)BURNOUTCOOLDOWNREPS R / WEIGHT WTTo order this workout contact your Team Beachbody Coach or visit P90X3BonusWorkouts.com 2014 Beachbody, LLC. All rights reserved.
WORKSHEET INCINERATORDATE / WEEKWARM-UP01 Renegade Row (10 reps)R WTR WTR WT02 Pull-UpsRRR03 Floor Flys (10 reps)R WTR WTR WT04 Push-UpsRRR05 Rocket Launcher Row (10 reps)R WTR WTR WT06 C hin-UpsRRR07 “A” Press (10 reps)R WTR WTR WT08 Military Push-UpsRRR09 Monkey Pump (8 reps)R WTR WTR WT10 P ike PressRRR11 Pterodactyl Flys (10 reps)R WTR WTR WT12 F lipperRRR13 Popeye Hammer Curls (10 reps)R WTR WTR WT14 K neeler CurlsR WTR WTR WT15 Hail to the Chief (10 reps)R WTR WTR WT16 S kyfersRRR17 Arm and Hammer (10 reps)R WTR WTR WT18 R ocket Launcher KickbacksR WTR WTR WTBURNOUTCOOLDOWNREPS R / WEIGHT WT 2014 Beachbody, LLC. All rights reserved.
WORKSHEET TOTAL SYNERGISTICSDATE / WEEKWARM-UP01 P ush-Up/Side Arm BalanceRRRRR02 Crescent ChairRRRRR03 Pull Knee PullRRRRR04 Flip Flop CrunchRRRRR05 Crawly Plyo Push-UpsRRRRR06 Relevé-Plié, WeightedR WTR WTR WTR WTR WT07 Chin-Up Circle CrunchRRRRR08 Boat Plow (10 reps)RRRRRRIGHTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTR WTR WTR WTR WTR WTRIGHTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTRRRRRRIGHTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTR WTR WTR WTR WTR WTRIGHTR WTR WTR WTR WTR WTLEFTR WTR WTR WTR WTR WTRIGHTRRRRRLEFTRRRRR09 B alance Arch Press(10 reps)10 3 Hop Press (10 reps)11 G lamour Hammer12 B ranon Boat13 F lying Warrior(4 reps Right, 4 reps Left)14 Squat Rockers15 Side Rise Punch16 W arrior Squat MoonCOOLDOWNREPS R / WEIGHT WT 2014 Beachbody, LLC. All rights reserved.
WORKSHEET THE CHALLENGEDATE / WEEKWARM-UPPick a number for push-ups, another for pull-ups. Hit that number for every exercise.Pull PushPull PushPull PushPull PushPull Push01 Wide Pull-UpRRRRR02 Standard Push-UpRRRRR03 Wide Pull-UpRRRRR04 Standard Push-UpRRRRR05 Chin-UpRRRRR06 M ilitary Push-UpRRRRR07 Chin-UpRRRRR08 Military Push-UpRRRRR09 Close Grip Pull-UpRRRRR10 W ide Push-UpRRRRR11 Close Grip Pull-UpRRRRR12 W ide Push-UpRRRRR13 V aulter Pull-Up –Right Hand ForwardRRRRR14 Staggered Push-Up –Right Hand ForwardRRRRR15 V aulter Pull-Up –Left Hand ForwardRRRRR16 S taggered Push-Up –Left Hand ForwardRRRRRBURNOUTCOOLDOWNREPS R / WEIGHT WT 2014 Beachbody, LLC. All rights reserved.
WORKSWHET CNILDAW//M-WUPPWlexCrcWlEcEliEL-WORKSHEET ECCENTRIC LOWER DATE / WEEK WARM-UP All exercises: 10 reps; 3 counts eccentric, 1 count concentric
