P90X Legs and Back

The P90X Legs and Back Workout: A Comprehensive Guide

Introduction

The P90X Legs and Back workout is one of the most popular in the P90X series. It is a challenging, full-body workout that will leave you feeling sore for days. This guide will give you a detailed overview of the workout, as well as some tips on how to get the most out of it.

P90X Overview

For those of you who don’t know what P90X is, it’s an extreme workout system created by Tony Horton that promises to change your life in 90 days.
And, if you’re trying to lose weight, improve your flexibility, and strengthen your core, it might just do that if you complete all the workouts in the program.

The P90X Legs and Back workout program isn’t the most glamorous segment of Tony Horton’s 90-day fitness routine, but it’s certainly one of the best in terms of burning fat and sculpting the physique of your dreams.

If you don’t have P90X or don’t want to shell out the cash for it, this article can provide you with some great tips on how to achieve similar results with free resources or resources you already own (i.e., weights, bands, etc.).

Where the P90X Chest and Back Workout helps you develop that rock-solid upper body, the P90X Legs, and Back Workout targets that lower half of your body to help you create that sleek V-shape we all want.

Also Read: The Best Chest and Tricep Workout for Huge Gains

What’s great about this workout is that it doesn’t require any fancy equipment like free weights or machines—just resistance bands and dumbbells—which makes it ideal if you don’t have a lot of space in your home or don’t want to spend lots of money on expensive equipment.

The P90X program has become famous because of its reputation as the best home workout plan on the market today, and there’s a reason why it’s so popular—it works!

P90X makes use of multiple muscle groups every time you work out, and that helps your muscles grow faster than they would if you worked only one group at a time. For example, one day you might do legs and back, while another day might focus on the chest and triceps or shoulders and abs.

Legs and Back Workout

The P90X Legs and Back Workout is a great way to get strong, defined legs and a firm back. This workout uses a variety of exercises to work all the muscles in your legs and back, including squats, lunges, pull-ups, and more. The workout is divided into three sections, each with a different focus.

The first section works on your quads, the second section works on your hamstrings, and the third section works on your back. With so many variations of these moves, you’ll be sure to find something that suits your abilities!

There are two ways you can do this workout: by following along with Tony Horton or by doing it yourself. Follow along if you’re new to working out; do it yourself if you want to customize the moves for what’s best for you. Whichever option you choose, make sure you maintain proper form throughout the whole thing!

Before Starting P90X

Prior to starting the P90X legs and back workout, it is recommended that you warm up for at least 10 minutes.
This can be done by jogging in place, doing jumping jacks, or any other type of cardio activity that gets your heart rate up.
Additionally, it is important to stretch all of the muscles in your legs and back.
This will help prevent injury and make the workout more effective.
Finally, be sure to hydrate well before starting the workout.

The P90X Legs and Back Workout (seven sentences): The P90X legs and back workout consists of four main exercises: pull-ups, squats, lunges, and push-ups. For each exercise, you will perform three sets of 12-15 reps.

Cool Down Exercises

Single leg wall squat

The first move in the P90X legs and back workout is the single leg wall squat. This move targets your quads, hamstrings, glutes, and lower back.

To do this move,

  • Stand with your back against a wall and your feet about shoulder-width apart.
  • Place your hands on your hips or out in front of you for balance.
  • Bend one knee and raise the other leg so that your thigh is parallel to the ground.
  • Keeping your abdominal muscles pulled in tight, slowly lower yourself toward the floor until your bent knee is at a 90-degree angle.
  • Hold for a count of two, then press back up to the starting position.
  • Repeat on the other side.

Also Read: Cable Chest Workout: The Best Chest Workout for Mass

Barbell Deadlift

The barbell deadlift is a great exercise for targeting the muscles in your legs and back.

To do this exercise,

  • Start by standing with your feet shoulder-width apart and your knees slightly bent.
  • Then, bend down and grip the barbell with your hands shoulder-width apart.
  • Keep your back straight, stand up tall, and exhale as you lift the barbell up to hip level.
  • From here, slowly lower the barbell back down to the starting position.
  • Repeat for 8-10 reps.

Straight Leg Deadlift

The straight leg deadlift is a great exercise for targeting the muscles in your legs and back.

To do this exercise,

  • Start by standing with your feet shoulder-width apart and your knees slightly bent.
  • Bend forward at the hips, keeping your back straight, and lower your body until your hands are touching the ground.
  • Reverse the motion to return to the starting position.
  • Remember to keep your core engaged throughout the entire movement to protect your lower back.
  • You can add weight to make it more challenging.

kneeling squats

Get into a deep squatting position on one knee (the opposite leg stays outstretched), but instead of lowering all the way down, only go as low as where you can maintain balance without leaning forward onto toes. Now, quickly switch positions so that you’re on both knees (switch which knee was forward) and repeat 3 times before going on to another set of exercises.

Also Read: The Lower Ab Workouts | 11 of The Best Exercises

Next, do push-ups with your feet elevated on a chair or bench for increased difficulty; after completing 8 push-ups, keep your feet elevated for 10 more seconds before returning them to the ground and repeating. When done with this exercise, take a 1-minute break then proceed to plank rows.

Dumbbell Shrugs

For this exercise, you will need a pair of dumbbells.

  • Start by standing with your feet shoulder-width apart and the dumbbells hanging at arm’s length by your sides, with your palms facing your thighs.
  • Brace your core and shrug your shoulders up to your ears.
  • As you do so, lift the dumbbells straight up until they are at eye level.
    pause for a moment, then slowly lower the dumbbells back to the starting position.

Toe Roll Iso Lunge

The next move in the P90X legs and back workout is the toe roll iso lunge.

  • Start in a split stance position with your rear foot elevated on a towel.
  • Roll your front ankle to the inside, then press down into your front heel to raise your body up.
  • Keeping your shoulders square, Lunge forward until your front thigh is parallel to the ground.
  • Return to the starting position by pressing through your front heel to raise your body up, then rolling your ankle back to the outside.
  • Repeat on the other side.

Switch Grip Pull-ups

The next move in the P90X legs and back workout is called Switch Grip Pull-ups. As the name suggests, you will need to switch your grip halfway through the set.

To do this move,

  • Start by grabbing the pull-up bar with your palms facing away from you.
  • Pull yourself up until your chin is over the bar.
  • Then, without resting, reverse your grip so that your palms are now facing toward you and pull yourself up again.
  • Repeat this for the prescribed number of reps.

Barbell Squat

The barbell squat is one of the most important exercises for developing strong legs.

  • Start by placing a barbell on a rack at about shoulder height.
  • Step under the bar and position it across the back of your shoulders, resting it on your trapezius muscles.
  • Take a step back and position your feet shoulder-width apart, with your toes pointing slightly outward.
  • Bend your knees and lower your hips until your thighs are parallel to the floor, then drive up through your heels to return to the starting position.
    For more of a challenge, try holding a dumbbell in each hand while you squat.

Standing Calf Raise

The standing calf raise is an isolation exercise that works the soleus muscle, which is located on the back of the lower leg.
This muscle is responsible for plantar flexion, or pointing your toes. The standing calf raise can be done with or without weight, but using weight will make the exercise more challenging.

To do the exercise,

  • stand with your feet shoulder-width apart and place a weight in your right hand.
  • Raise your heels so that you are standing on your toes, then lower them back down to the starting position.
  • Repeat for 10-12 reps before switching sides.

Seated Calf Raise

The P90X Legs and Back workout starts with the Seated Calf Raise. This exercise targets your calf muscles, which are located on the back of your lower leg. You’ll need a weight bench for this exercise.

  • Sit on the edge of the bench with your feet hanging off, and place a weight plate on your thighs.
  • Using your thigh muscles, raise your heels as high as you can before lowering them back down.
  • Repeat for 12-15 reps.

Wide Grip Pullups or Assisted Pullups

The next move in the P90X legs and back workout is wide grip pullups. If you can’t do a full pullup, don’t worry! You can use an assisted pullup machine or have a spotter help you.

  • Start with your chin over the bar, then slowly lower yourself down until your arms are fully extended.
  • For the next move, you’ll need to be in a pushup position…
  • You’ll start off on your knees, hands placed directly under your shoulders, then quickly get into a plank position by lifting up onto the balls of your feet while simultaneously raising your hips so that they’re even with your elbows.
  • Hold this plank for 20 seconds and repeat three times.

Close Grip Pullups or Assisted Pullups

The next move in the P90X legs and back workout is close grip pullups or assisted pull-ups. This move works your lats, biceps, and forearms.

To do this move,

  • Start by grabbing the pullup bar with your hands shoulder-width apart.
  • Bend your knees and cross your feet behind you.
  • From here, pull yourself up until your chin is over the bar.
  • Lower yourself back down and repeat for 12-15 reps.

Incline Pushup or Assisted Pushup

The next move in the P90X legs and back workout is the incline pushup or assisted pushup. This move works your chest, shoulders, triceps, and core.

To do this move,

  • Start in a plank position with your hands on an elevated surface.
  • Lower your chest to the surface, then press back up to the starting position.
  • If you cannot do a full pushup, you can place your knees on the ground to make the move easier.
  • You can also increase the difficulty by adding weights.

Pull-ups

Pull-ups are one of the most difficult moves in the P90x legs and back workout because they require so much upper body strength. However, this move is worth doing because it targets so many muscle groups at once (chest, biceps, lats).

To perform a pull-up correctly follow these steps:

  • Start from a dead hang position where your arms are fully extended behind you
  • Pull yourself up to chin level
  • Slowly lower yourself down until your arms are fully extended again.
  • As you do this make sure that your elbows remain tucked into your sides throughout the entire movement.
  • Do not allow them to flare outwards or push outwards as you go down and up.
  • Make sure that as you raise yourself up, keep a tight grip on the bar with all four fingers wrapped around it.
  • Do not let any finger slip off as you pull up or release tension during the descent

Decline Bench Press on P90X Plyo Boxes (or similar)

The next move in the P90X legs and back workout is the decline bench press on P90X plyo boxes. You’ll need two boxes for this move – one to place your feet on, and one to place your hands on.

  • Start by sitting on the edge of the box with your feet hanging off, then lean back and place your hands on the other box.
  • Lower your body down until your chest is just above the level of the box, then press back up.
  • You can make this move harder by placing your feet further off the edge of the box, or by using a heavier weight.
  • Remember to have good form as you complete this exercise!

Related: Cable Bicep Workouts for Bigger, Stronger Arms | The Best 10

Alternate DB Chest Press / Chest Flye Combo

The P90X Legs and Back workout is a great way to get your legs and back in shape. This workout consists of two main exercises, the DB Chest Press and the Chest Flye. The DB Chest Press is a great exercise for your chest, while the Chest Flye is a great exercise for your back. Together, these two exercises make up the perfect workout for your legs and back.

To do this exercise, you will need one or two dumbbells (depending on how heavy they are).

  • Start by lying down on a bench with the weights at your side.
  • Then bring one weight out at a time from each side and press them up so that they are over your head.
  • Next bring both weights down together in front of you so that they meet at about mid-chest level with arms extended straight ahead at shoulder height.
  • Finally, bring them both back overhead again until they meet just over your head before repeating the process again.
  • Make sure to switch which arm goes first after every set!

I find it helps to alternate sets of 8 repetitions.
In addition, don’t forget to lower the weights all the way down to touch your chest before bringing them back up for another set!

Do This Before Your Workouts to Reduce Risk of Injury

First, warm up your muscles with some light cardio.
Then, do some dynamic stretching, which is a type of stretching that involves moving your body through a range of motions.
Next, perform a few reps of the exercises you’ll be doing during your workout.
This will help your body get used to the movements and reduce the risk of injury.
Finally, make sure to cool down after your workout with some static stretches and light cardio.

What to Expect in Each Phase

The P90X Legs and Back workout is divided into three distinct phases. In the first phase, you’ll focus on building strength and endurance. You’ll start with lower-weight, higher-rep exercises and gradually move up to heavier weights as you get stronger.

Related: Back and Tricep Workout for a Stronger Body

The second phase is all about power. You’ll do fewer reps with heavier weights, working on explosiveness and speed. Finally, in the third phase, you’ll put it all together by doing a mix of strength, power, and endurance exercises.

Lower Body Focus Exercises

The P90X Legs and Back workout is a great way to target your lower body. This workout focuses on seven different exercises that work your quads, hamstrings, glutes, and calves. You’ll start with a warm-up, then move on to the main exercises. The main exercises are followed by a cool-down and stretch.

Upper Body Focus Exercises

The P90X Legs and Back workout is an intense, hour-long routine that targets the legs and back. This workout is comprised of three main sections: an upper body focus, a lower body focus, and a core focus.

The upper body focus section includes exercises such as pull-ups, shoulder presses, and tricep extensions. The lower body focus section includes exercises such as squats, lunges, and calf raises. The core focus section includes exercises such as sit-ups, crunches, and Russian twists.

The Bottom Line

The P90X Legs and Back workout is a great way to tone your legs and back. The workout is divided into three sections, each with its own focus. The first section focuses on the quads, the second section works on the hamstrings, and the third section targets the calves.

Each section has a different number of reps, sets, and exercises, so it’s important to pay attention to the instructions. The P90X Legs and Back workout is a challenging but effective way to get in shape.

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