The "TXF Hybrid" Program
I finished my first round of P90X® on June 2, 2010. All along, it was my firm intent to take two weeks off afterward and just kind of "decompress." So, there I was on the first day "Post-X," sitting on my couch, channel-surfing , playing my PS3 and just basically doing the same things that got me where I had been in early March. I decided that I still wasn't where I wanted to be, even after 90 days of hard work. I figured I could either take another thirteen days off and be that much farther away from where I wanted to be, OR, I could just get busy getting there right away. I got busy. The next day I started Round 2.
My goals had changed somewhat for my second round. I was no longer in woeful shape with limited abilities when it came to the workouts. I had really enjoyed the concepts behind the P90X® and wanted to continue on with those principles, but at the same time, I wanted to freshen things up a bit as well. Therefore, I created a sort-of "hybrid" routine that I followed during those second 90-days, focusing a little more on the weightlifting aspects of the "X" and just a little bit less upon the cardiovascular routines. I didn't really have any "set" goals regarding weight gain or loss or body fat percentages - I just figured I'd go hard and see where it led me.
I basically discarded the Legs and Back routine. I figured my legs were getting worked out enough through routines like Plyometrics (and I always found places to work in a Wall Squat here or there). I also threw out the Stretch X video, usually in favor of Core Synergistics. I really focused on more High Intensity Interval Training (HIIT), rather than longer, less-intensive cardio-type sessions. Therefore, I came up with a little program I call "Treadmill X" (don't laugh) which basically is a half-hour of interval sprinting. I'd warm-up with a quarter-mile jog, then do (10) cycles of flat-out, 60-second sprints, split up by lazy, 60-second jogs. Finally, I'd cool down with another quarter-mile jog. Total time: about 28 minutes. Calorie burn: Xcellent!
I finished Round 2 at 171.5 pounds and approximately 8.3% body fat. Towards the final 14 days I started wearing a 40-pound, weighted vest during my exercise sessions, which was awesome! I maintained a pretty steady 2,750 calorie diet during the entire 90 days, and I experimented quite a bit with "carb-cycling" (as opposed to following the 50/30/20 ratios that I had been following). Here's the full, 90-day routine, which I call the TEAM XCELLENT FITNESS HYBRID, or "TXF HYBRID."
Weeks 1 - 3
Day 1: Back and Biceps, Ab Ripper X
Day 2: Chest, Shoulders and Triceps, Ab Ripper X
Day 3: Plyometrics or Interval X (from P90X+ - a supremely difficult workout!)
Day 4: Shoulders and Arms
Day 5: Chest and Back
Day 6: Yoga X in the AM, Treadmill X in the PM
Day 7: Core Synergistics
Weeks 5 - 7
Day 1: Shoulders and Arms, Ab Ripper X
Day 2: Chest and Back, Ab Ripper X
Day 3: Max Interval Plyo (from Insanity)
Day 4: Yoga X
Day 5: Back and Biceps, Insane Abs (from Insanity)
Day 6: Chest, Shoulders and Triceps, Insane Abs (from Insanity)
Day 7: Kenpo X
Weeks 9 – 11
Day 1: Back and Biceps, Ab Ripper X
Day 2: Chest, Shoulders and Triceps, Ab Ripper X
Day 3: Plyometrics or Interval X (from P90X+)
Day 4: Shoulders and Arms
Day 5: Chest and Back
Day 6: Yoga X in the AM, Treadmill X in the PM
Day 7: Core Synergistics
Weeks 4, 8 and 12
Day 1: Cardio Recovery and Max Recovery (from Insanity)
Day 2: Yoga X
Day 3: Interval X (from P90X+)
Day 4: Upper Body Weight Training (from Insanity)
Day 5: Interval X (from P90X+)
Day 6: Yoga X
Day 7: Cardio Recovery or Max Recovery (from Insanity)
Week 13
Day 1: Chest and Back, Ab Ripper X
Day 2: Shoulders and Arms, Ab Ripper X
Day 3: Plyometrics
Day 4: Kenpo X
Day 5: Interval X
Day 6: Chest, Shoulders and Triceps, Ab Ripper X
Day 7: Back and Biceps, Ab Ripper X
Congratulations! You just CRUSHED the "TXF Hybrid!"
Comments
I'm nearing Day 60 so in the very, very back of my mind I'm thinking about what to do after this round. My question is, were your goals for Round 2 dramatically different from Round 1? Round 1 (I'm guessing) was about weight loss and getting back in shape. The hybrid schedule has an additional day of strength training (one more than Classic) so I'm curious if it's tailored toward a different goal. They both appear to have the same amount of cardio, just intensified.
Thanks,
Regina*
I have a question about the TXF Hybrid. Is there any reason you have moved the Phase 2 workouts (Back and Biceps & Chest, Shoulders and Triceps) to the beginning of the week?
I ask because I had started Round 2 with some modifications, but ended up on Back and Biceps on Saturday. I now want to try the TXF Hybrid instead, but don't want to repeat that workout two days after I just completed it.
If I tweak the routine slightly in Weeks 1-3 as follows, and then get back on track in Week 4, do you see any problems or negative impact on the routine above that you built?
Day 1 - Chest & Back
Day 2 - Shoulders & Arms
Day 3 - Plyo
Day 4 - Chest, Shoulders and Triceps
Day 5 - Back & Biceps
Day 6 - Yoga X (AM)/Treadmill X (PM)
Day 7 - Core Synergistics
Also, were you doing ARX or HIIT on any other days, or just the three specific you've highlighted?
I think the sequencing of the Phase 2 workouts (coming after the Phase 1 workouts) is really only important during someone's first time through the X. Honestly, I put the Back and Biceps workout first because that's the workout I enjoy the most. Plus, by doing so, it staggered biceps work the most, allowing the most recovery time for that muscle group, which is significantly smaller than, say, Chest, Shoulders or Back.
As far as the ARX or HIIT, I only did them on the specified days in the TXF Hybrid. I designed the program partially with the intent of not having to do any "extra" work but still getting maximum results.
Thanks for all your support!
I like the Hybrid plan, and I think I will jump on the Hybrid plan and Brazil Butt Lift, hoping that it will do what I have hoped it would do.
Thanks again TEAM for your support.
Dee
One more question about the Hybrid. During the Recovery Week, are you doing BOTH Cardio Recover and Max Recovery from the Insanity workout on Days 1 & 7? Wouldn't that be close to a 2 hour workout?
Thanks.
Seems a long time you updated this, have you perhaps set up a more p90x+ intensive schedule as well meanwhile??
You're truly an inspiration!
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