Purpose: This sheet was designed to keep track of your progress for P90X2. The instructions are below.

Monday Tuesday
X X 15 22 29 36 43 50 57 64 71 78 85 7-Feb 14-Feb 21-Feb 28-Feb 6-Mar 13-Mar 20-Mar 27-Mar 3-Apr 10-Apr 17-Apr 24-Apr 1-May X 9 16 23 30 37 44 51 58 65 72 79 86

Day 01: Day 90:

6-Feb-2012 5-May-2012

<<< Enter Start Date Here!

Link: Fit Test Thursday

X 10 17 24 31 38 45 52 59 66 73 80 87 9-Feb 16-Feb 23-Feb 1-Mar 8-Mar 15-Mar 22-Mar 29-Mar 5-Apr 12-Apr 19-Apr 26-Apr 3-May X 11 18 25 32 39 46 53 60 67 74 81 88

Wednesday
8-Feb 15-Feb 22-Feb 29-Feb 7-Mar 14-Mar 21-Mar 28-Mar 4-Apr 11-Apr 18-Apr 25-Apr 2-May

Friday
10-Feb 17-Feb 24-Feb 2-Mar 9-Mar 16-Mar 23-Mar 30-Mar 6-Apr 13-Apr 20-Apr 27-Apr 4-May X 12 19 26 33 40 47 54 61 68 75 82 89

Saturday
11-Feb 18-Feb 25-Feb 3-Mar 10-Mar 17-Mar 24-Mar 31-Mar 7-Apr 14-Apr 21-Apr 28-Apr 5-May X 13 20 27 34 41 48 55 62 69 76 83 90

Sunday
12-Feb 19-Feb 26-Feb 4-Mar 11-Mar 18-Mar 25-Mar 1-Apr 8-Apr 15-Apr 22-Apr 29-Apr X 14 21 28 35 42 49 56 63 70 77 84

FOUNDATION Phase 1

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13

6-Feb 13-Feb 20-Feb 27-Feb 5-Mar 12-Mar 19-Mar 26-Mar 2-Apr 9-Apr 16-Apr 23-Apr 30-Apr

STRENGTH Phase 2 Recovery Week PERFORMANCE Phase 3

Instructions: To begin using this sheet, follow these instructions 1) Start by entering the date that you plan on starting P90X2 in the box that says Day 01: above > The rest of the calendar will be automatically filled in for you. > The sheet will now customize the Day of the Week based on the start date. This way, if you start on Saturday w/ Day 1, the sheet will show SATURDAY as the Day of the Week. > The number of the day that you are on also is reflected on the calendar 2) PUSH PLAY!!! And begin recording your progress. > If you want to make a note on a particular exercise, just add a comment to the cell. (See Microsoft's Help feature if you don't know how. It's easy. Just right-click the cell and select "Insert Comment" 3) When you have completed a workout, click the name of the workout. > You will be taken to the "Workouts" or "Fit Test" sheet. 4) Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell that coincides with your workout day. > Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess on the "Full Routine" Sheet 5) Click the link at the bottom of the "Workouts" or "Fit Test" sheet to take you back to the "Full Routine" sheet. > You'll notice now that Day "1" turns in to an X you have officially X'd your workout for the day! 6) Go get a Recovery Drink!!! 7) Repeat the above steps each day until Day 90.

Milestone

Day 1
6-Feb

Day 90
9-May

Milestone

Day 1
6-Feb

Day 90

Body Fat Weight Chest Waist Hips Right Thigh Left Thigh Right Arm Left Arm

9-May Heart Rate (after resting 2 min.) Warm Up (10 minutes of low impact movements) Pull-ups (then rest 1 minute) Vertical Leap (then rest 4 minutes) Push-ups (then rest 4 minutes) Toe Touch (then rest 4 minutes) Wall Squat (then rest 4 minutes) Bicep Curls (then rest 3 minutes) In and Outs (then rest 4 minutes) Heart Rate Maximizer (2 minutes of jumping jacks) Immediately after Jumping Jacks 1 minute after stopping 2 minutes after stopping 3 minutes after stopping 4 minutes after stopping

Measurements

DON'T FORGET YOUR BEFORE PHOTOS

Fit Test - Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]

http://www.CoachWoot.com RESULTS@CoachWoot.com

Fit Test

P90X2 - X2 Core
Step Exercise
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 Sphinx Plank Crunch Warrior 3 Cross Crunch Single Leg Walk Out to Sphinx Half Angel Roller Boat 3 Speed Med Ball Push-Up One Leg Lateral Leap Squat Core Circle Holmsen Screamer Lunge Med Ball Dreya Roll Plank Burpee on Stability Ball Banana Ball Switch Crunch 3-Point Squat Press with Med Ball Slo-Mo Balance Climber (Alternating Legs) X2 Diver Ryan Sphinx Twist Crunch One Leg Med Ball Burpee (Alternate Every 3 Reps)

Day 1

Day 8
15 10 10 5 5 7R 6L 12X 20 12 9 9 15 15 Roll-6 6 15 15 20 7 8 8

Day 15

Reps Weight Reps Weight Reps Weight

Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]

Day 1
x

Day 8
x

Day 15

Comments >>>>>>>>>

P90X2 - Plyocide
Step Exercise
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 Wide Leg Tiptoe Squat Killer Katherine Lunge Fast Feet Chair Jump Slalom Line Jump Warrior 3 Lunges Jack-In-The-Box Knee Tucks Think Drill Spartan Squat Lunge Super Skater Kicks Depth Charges Frog Burpee Hops 1-Leg Slalom 1-Leg Squats Surfer Spin Power 90 Cross Hops Wide Leg Jump Press with Med Ball Launcher Lunges Toe Tap 360 Flying Fighter Kicks Set Sprint Plank Plyo Jump

Day 2

Day 9

Day 16

Day 23

Day 30

Day 37

Day 44

Day 51

Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

Day 2

Day 9

Day 16

Day 23

Day 30

Day 37

Day 44

Day 51

Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

P90X2 - Rest or X2 Recovery + Mobility

Phase 1 & 2
Completed >>>>>>>>>

Day 3 Day 7 Day 10 Day 14 Day 17 Day 21 Day 24 Day 28 Day 31 Day 35 Day 38 Day 42 Day 45 Day 49 Day 52 Day 56
x x

Recovery Week
Completed >>>>>>>>>

Day 57 Day 59 Day 61 Day 63

Phase 3
Completed >>>>>>>>>

Day 67 Day 70 Day 74 Day 77 Day 81 Day 84 Day 88

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

P90X2 - X2 Total Body & X2 Ab Ripper

Step Exercise
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 1-Arm Chest Press 4-Position Pull-Up Push-Up Side Arm Balance Switch Lunge Press Warrior 3 Kickback Warrior 3 Curl Boing Push-Up Crunchy Lever Pull-Up Mule Kick Burpee Swimmer's Curl Press in 1/2 Chair Balance Kickback on Stability Ball Rocket Launcher Preacher Curl 1-Arm Chest Press 4-Position Pull-Up Push-Up Side Arm Balance Switch Lunge Press Warrior 3 Kickback Warrior 3 Curl Boing Push-Up Crunchy Lever Pull-Up Mule Kick Burpee Swimmer's Curl Press in 1/2 Chair Balance Kickback on Stability Ball Rocket Launcher Preacher Curl X2 Ab Ripper

Day 4

Day 11

Day 18

Reps Weight Reps Weight Reps Weight

Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]

Day 4
x

Day 11

Day 18

Comments >>>>>>>>>

P90X2 - X2 Yoga
Phase 1 & 2
Completed >>>>>>>>>

Day 5 Day 12 Day 19 Day 26 Day 33 Day 40 Day 47 Day 54

x

Recovery Week
Completed >>>>>>>>>

Day 58 Day 60 Day 62

Phase 3
Completed >>>>>>>>>

Day 66 Day 73 Day 80 Day 87

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

P90X2 - X2 Balance + Core

Step Exercise
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 Sphinx to Plank Plyo Bounce 1-Leg Plyo Squat Reach Russian Twist Sphinx to Plank Roll Up 4-Direction 1-Leg Squat Hop Forearm Alt Side Plank Decline Sphinx Plank Press Weighted Katherine Plank X Crunch Renegade Row 1/2 Lolasana Glute Bridge Roll Out Over/Under Boat Warrior Row Press Split Lunge Crawly Crab Press Lateral Plyo Push-Up Lunge Kneel Knee Raise X Plank Spider Twist Dumbbell Row to Side Plank (Alternating Sides Each Rep) Dumbbell Super Burpee Plank Ball Crunch

Day 6
12 14 30 15 2*4 2*4 7 8 10 30 14 10 20 12 8 8 9 9 15 25 11 10 22 17 // 6 3 8 0 // bck // //

Day 13

Day 20

Reps Weight Reps Weight Reps Weight

Completed >>>>>>>>>
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Day 6
x

Day 13

Day 20

Comments >>>>>>>>>

P90X2 - Chest + Back + Balance & X2 Ab Ripper

Step Exercise
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 Pull-Up X Plyo Stability Ball Push-Up Core Crunch Chin-Up Push-Up Side Arm Balance Lever 4-Ball Push-Up Chin Pull The Impossible/Possible "L" Pull-Up 3-Ball Plyo Push-Up (Switch Left to Right) Vaulter Pull-Up (Switch Grip Every 2 Reps) Elevated Stability Ball Push-Up In & Out (1 Rep Wide Grip, 1 Rep Narrow Grip) Swimmer's Push-Up 4-Grip Pull-Up Double Wide Push-Up Double Wide Pull-Up Chattarocker Towel Pull-Up Med Ball Plyo Push-Up X2 Ab Ripper

Day 22

Day 36

Day 50

Reps Weight Reps Weight Reps Weight

Completed >>>>>>>>>

Day 22

Day 36

Day 50

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

P90X2 - V Sculpt & X2 Ab Ripper

Step Exercise
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 Around the World Pull-Up Alt Hammer Curl Med Ball Renegade Row Band Bicep Curl Pull-Up X Med ball Renegade Curl Wide Leg Row Twist Balance Dumbbell Curl Switch Grip Pull-Up Roman Band Curl 21 Pull-Up Entman's Chin-Up Ball Preacher Stability ball Lawnmower Renegade Roman Curl Zip Kip Pull-Up High-Rep Balance Curl (Switch Legs at 15 Reps) Straight Arm Pullover Renegade Hammer Curl (Alternating Arms) Zip Kip Chin-Up Close Body Curl Cross Fugly Pull-Up X2 Ab Ripper

Day 29

Day 43

Reps Weight Reps Weight

Completed >>>>>>>>>

Day 29

Day 43

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

P90X2 - X2 Shoulders + Arms & X2 Ab Ripper

Step Exercise
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 Balance Curl Arnold Press (Alternate Arms) Overhead Tricep Pull Six Direction Shoulder Fly Crazy Eight (Alternate Arms and Feet Every 8 Reps) Y-T Fly Rocket Launcher Tricep Kickback Balance Curl Arnold Press (Alternate Arms) Overhead Tricep Pull Six Direction Shoulder Fly Crazy Eight (Alternate Arms and Feet Every 8 Reps) Y-T Fly Rocket Launcher Tricep Kickback Balance Curl Arnold Press (Alternate Arms) Overhead Tricep Pull Six Direction Shoulder Fly Crazy Eight (Alternate Arms and Feet Every 8 Reps) Y-T Fly Rocket Launcher Tricep Kickback X2 Ab Ripper

Day 25

Day 39

Day 53

Reps Weight Reps Weight Reps Weight

Completed >>>>>>>>>

Day 25

Day 39

Day 53

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

P90X2 - X2 Chest + Shoulders + Tris & X2 Ab Ripper

Step Exercise
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 Chattarocker Push-Up Strip Press 1 Strip Press 2 Strip Press 3 Tricep Extension on Stability Ball 3-Ball Extravaganza Callahan Press (Left Leg) Iron Man Kickback Push-Up Side Arm Balance X2 Circle Fly 3-Ball Dip Chattarocker Push-Up Strip Press 1 Strip Press 2 Strip Press 3 Tricep Extension on Stability Ball 3-Ball Extravaganza Callahan Press (Right Leg) Iron Man Kickback Push-Up Side Arm Balance X2 Circle Fly 3-Ball Dip X2 Ab Ripper

Day 32

Day 46

Reps Weight Reps Weight

Completed >>>>>>>>>

Day 32

Day 46

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

P90X2 - Base + Back & X2 Ab Ripper

Step Exercise
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 No Kip Pull-Up Plyo Frog Squat Wide Leg Close Grip Chin-Up Chair Jump Chin Pull Plyo Lunge Press V Pull-Up Surfer Spin Kippy Cross Fugly Pull Jack-In-The-Box Knee Tuck No Kip Pull-Up Plyo Frog Squat Wide Leg Close Grip Chin-Up Chair Jump Chin Pull Plyo Lunge Press V Pull-Up Surfer Spin Kippy Cross Fugly Pull Jack-In-The-Box Knee Tuck X2 Ab Ripper

Day 27

Day 34

Day 41

Day 48

Day 55

Reps Weight Reps Weight Reps

Weight Reps

Weight Reps Weight

Completed >>>>>>>>>

Day 27

Day 34

Day 41

Day 48

Day 55

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

P90X2 - P.A.P. Lower

Step Exercise
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 ROUND 1 - Step-Up Convict Skater Plyo One Leg Line Hop Tony's Triangle ROUND 2 - Step-Up Convict Skater Plyo One Leg Line Hop Tony's Triangle ROUND 3 - Step-Up Convict Skater Plyo One Leg Line Hop Tony's Triangle ROUND 4 - Step-Up Convict Skater Plyo One Leg Line Hop Tony's Triangle ROUND 1 - Squat Cross Reach Split Squat Jump Monster Slalom Side Bridge Leg Lift ROUND 2 - Squat Cross Reach Split Squat Jump Monster Slalom Side Bridge Leg Lift ROUND 3 - Squat Cross Reach Split Squat Jump Monster Slalom Side Bridge Leg Lift ROUND 4 - Squat Cross Reach Split Squat Jump Monster Slalom Side Bridge Leg Lift

Day 64

Day 68

Day 71

Day 75

Day 78

Day 82

Day 85

Day 89

Reps Weight Reps Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps Weight

Day 64

Day 68

Day 71

Day 75

Day 78

Day 82

Day 85

Day 89

Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

P90X2 - P.A.P. Upper

Step Exercise
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 ROUND 1 - Renegade Row Plyo Push-Up Plank on Med Ball Superman ROUND 2 - Renegade Row Plyo Push-Up Plank on Med Ball Superman ROUND 3 - Renegade Row Plyo Push-Up Plank on Med Ball Superman ROUND 4 - Renegade Row Plyo Push-Up Plank on Med Ball Superman ROUND 1 - Towel Pull-Up Med Ball Pike Step-Up Hammer Press Roller Angel ROUND 2 - Towel Pull-Up Med Ball Pike Step-Up Hammer Press Roller Angel ROUND 3 - Towel Pull-Up Med Ball Pike Step-Up Hammer Press Roller Angel ROUND 4 - Towel Pull-Up Med Ball Pike Step-Up Hammer Press Roller Angel

Day 65

Day 69

Day 72

Day 76

Day 79

Day 83

Day 86

Day 90

Reps Weight Reps Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps Weight

Day 65

Day 69

Day 72

Day 76

Day 79

Day 83

Day 86

Day 90

Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>