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Handstand Press

In my opinion, this is probably one of the toughest routines you could do. Not only are you working on your upper body by pushing your body into a handstand position, but you’re working on your core as well, especially when you do this routine with both feet straight together. It took me several months of practice to get this move down clean although even then I only manged to get 2.5 reps of it. Even if you have the core strength, not many people have the upper body strength or vice versa.

I have new respect for gymnasts!

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The Office – Beachbody Style!

Do you love The Office?

When I first saw this video spoof during the 2011 Beachbody Summit, made by the people in Beachbody Corporate, I was laughing so hard. This shows that the people at Beachbody Corporate is not just about working out and being serious, but they do have sense of humor.

I dont know about you guys, but I want that tight biker shorts with the bling bling “I Love Tony”

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The New P90X2

P90X2: Developed by the Original P90X Creator, Tony Horton

If you’re Tony Horton fans and P90X fanatics, you might have heard of P90X MC2 (Muscle Confusion 2), but now it is going to be named as P90X2 – simpler and easier to say! With P90X2 workout, P90X grads can get even stronger, more flexible, and more ripped. This program is designed for maximum intensity and efficiency, which will take your fitness to the world class athlete’s level. I can say with confidence that P90X2 would be better and more effective than any other training for pro-athletes out there.

From the preview and the explanation by Tony Horton, P90X2 is NOT for anyone. You would need to complete at least 1 full round of P90X, and ONLY then you could move on to P90X2, as the routines are a lot tougher.

So we know that P90X2 is designed for more muscle confusion and to challenge P90X users more (I mean come on, Ive been doing P90X for 11 rounds now, and I do need something new that is tougher), but what are the new and different things in P90X2 compared to the good ol’ P90X?

P.A.P.

P.A.P. stands for Post Activation Potentiation, a phenomenon that refers to enhancement of muscle function as a result of its contractile history. With the help of Dr Marcus Elliott from P3, Tony incorporated P.A.P. concept into the routine. Just imagine, you will get the same training techniques used by world class athletes. You will be able to jump higher, run faster, and lift heavier.  At some level, not only you will improve your athletic performance, but you will look better and more ripped!

Read more on P.A.P. here.

5 Day Schedule

Unlike the traditional P90X, you will now have 5 workout days per week with 1 day of active resting, and 1 day of full rest. Don’t think that just because you have 2 days of rests means that you could slack! Just like drinking the P90X Recovery Drink, you need to workout hard to earn the drink – same case for the 2 day rest. You have to workout intensely so that you earn those 2 days of rest. Remember what you learned in P90X: The body can only grow stronger at rest. So this time around, you’re earning more of it.

Oh yeah, the new Yoga will only be 1 hour long!

No Traditional Cardio

No way! The reason why there wont be any cardio is because all the routines are fast paced, synergistic and working more on your agility, core and sports performance. Your heart rate will be fast enough when doing P90X2 that the traditional cardio is no longer required

If you still want to do the traditional cardio, then you could do it on the active rest day. Go on a hike, biking, swimming or running with your dog. Or find other Beachbody cardio that you like and do it, just as long as the cardio is not too intense.

New Equipment

You will need a Balance Ball (Swiss Ball), Medicine Balls, a Foam roller, and a new chin up assist band.  These new pieces of equipment will help stabilize your core, help you be more flexible, and let you ease into some of the harder pull up moves.

You could start pre-ordering P90X2 by late August and you will receive it by mid-December, just right before Xmas. Make it a Xmas present to yourself or any other P90X graduates that you know of. This program is expected to be sold out really fast, so make sure you pre-order them ASAP. So make sure you sign up to join my team and you will be the very first to know all the insider info about P90X2.

- Nick Husin, Independent Team Beachbody Coach

* If you’re interested to have me as your fitness coach for free, click to learn more.

 Post Title:  The New P90X2

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Extreme Abs Gym Routine

Since over a year ago, I have been doing a special 1 hr long abs routine to replace Kenpo X. I have nothing against Kenpo, which I think is a great core-cardio routine, but I wanted something that would help me more with my core strength for gymnastics. Be warned that this routine is not for beginners.

I cannot take credit for all the routines on the video as I did not create most of them. Some of the moves are from Tony Horton’s beach workout, but I did learn a big chunk of the routine from the former Men’s Health Fitness Model, Christopher Robert Smith. It was a big privilege to workout and learn from him.

The workout is consists of 3 abs sequences – lower, obliques and upper abs. Ideally, you would only want to do this workout 1x per week as it could be very taxing on your spine and lower back when not done properly. Also, I would highly recommend that you switch around the sequence. For example, if you start with lower abs on Week 1, you should start with obliques on Week 2, etc. I usually do not focus much on upper abs as that is the easiest abs to get since any core strength routine involves in upper abs, but lack in lower or obliques.

Do each routine in this abs workout for 2 sets, and around 10-20 reps each. Take small break around 30-60 sec between each sets. The faster you go, the harder it will be and more sloppy you will be. So, if needed, take longer break, but not too long.

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The Routine

Lower Abs

1)      Hanging Leg Raise: hang on a pullup bar and raise both feet up to touch the bar. Make sure that your legs are straight and no bending on the knee. Try not to swing too much and keep your upper body solid.

2)      Single, Double, Triple, or more Leg L:  lock the arms straight at the top, lift the legs up above the bars, open and close over the bars, bring the legs down and repeat. Again, keep both legs straight.

3)      Decline Bench Fast Leg Push: this will require a spotter. Again, keep both legs straight and make sure the spotter push down by your ankle, and not your toes. Ideally, you want to keep your legs parallel to the ground at all time, and it’s the spotter’s job to push them down. Do not swing your legs!

4)      Extreme Leg Raise w Elbow Rest : just like Hanging Leg Raise, but this time, with elbows rested. Bring your feet up as high as you can.

Obliques

1)      Windshield Wiper: this is an extreme routine and only those who have mastered the hanging leg raise could do this. My advice is to lock your arms and keep your torso tight.

2)      45 lbs plate standing side crunch: place 1 hand on your side abs and when your lift up the plate, make sure that you’re using the opposite side abs muscle to lift the plate and your whole body. Form is everything here. Repeat on the other side right away before hitting the 2nd set.

3)      Bench Windshield Wiper: this is an easier version of windshield wiper. If you can do this with your legs 90 degrees off your torso, you should have no problem doing the advance windshield wiper.

4)      Side Crunch on Back Extension Bench: this routine is almost similar to a bicycle crunch. When you crunch, make an explosive movement and bring down your leg and torso slowly. I like to place 1 hand on the obliques so that I can ensure that I use pure obliques strength to pull my body and legs up. Repeat on the other side right away before hitting the 2nd set.

5)      Oblique Swing with Bar: this could be very easy or extremely hard depending on your form. When you swing, you do want to do an explosive move, and use your obliques to stop the swinging momentum. Keep your torso straight and keep your eyes facing front (to the mirror) at all time. Bend over your knee and make a position close to squat or chair pose in Yoga. When you do this routine properly, you will feel extreme pain and sore on your oblique instantly.

6)      Baseball swing on cable Machine: Lock your elbows and shoulder. Use purely your obliques to pull the cable down. Don’t let your ego get the best of you – start light. Do an explosive swing, but bring back the cable slowly in a controlled motion. Repeat on the other side right away before hitting the 2nd set.

Upper/Overall Abs

1)      Decline Bench Full Range Sit- ups: Bring your elbow touching your knee and bring your body down as low as you can.

2)      Abs Roller: The lower you go, the more you feel it on your abs. Abs Roller can be purchased from Target, or any sports store for $10-15. This routine could be very taxing on your lower back if you go too low or if you have back issue to begin with.

3)      Random Crunch High- Reach: You will need a spotter here. Make sure that your legs are not touching the spotter legs. I would recommend doing 30 reps for this and make the spotter do random height to challenge you more.
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P90X Chest/Back Week 2 Round 11 Accountability

Last week, I showed you the clips for the chest workout part. So this week, it only make sense to show you what I did for the back portion of the workout.

On the video, I am showing the chin up portion and lawnmower (or what I did in the video is more towards 1 arm dumbbell row since I was focusing more on isolation). For the chin up with 30 lbs weight vest, I did 10 good pull, and 10 sloppy pull to make a total of 20 pull. For the lawnmower, that was the first time that I attempted to lift 100 lbs dumbbells with 8 reps. (Remember guys, if your goal is lean mass, you need to lift heavy around 7-9 reps!)

A big thank you shoutout to Jason the Great Puckhead Diebold for shooting the video and his funny commentary.

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New & Updated Power 90 & P90X Transformation Video

Finally, I have updated my transformation video to include the latest progress pictures and also clips from the beach workout. Do not be shocked that I used to look like Steve Urkel

Just a reminder, I used to weigh only at 100 lbs entering freshman year in college, and gained up to 105 lbs before I started working out with Power 90 in Summer of 2004. After multiple rounds of Power 90 and currently on Day 60 of my 10th round of P90X, I stand at around 160 lbs at 5% bodyfat. Anything is possible if you COMMIT to your goals. Never let anyone tell you that you cannot do something that you dream of. People used to say that I would always be skinny for the rest of my life and I prove them wrong.

Enjoy the new video!
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Dips & L Workout –

Core Workout Routine

A core workout routine featuring Dips & L workout

Dips & L is a great upper body and core workout routine, which could be easily done either at home, at the gym, or any outdoor adult jungle gym. If you’re looking to work more on your abs, while building and toning your pecs/tri at the same time, I’d highly recommend incorporating this routine into your current workout. You could do either single, double, triple or quadruple dips & L. For example, when doing double, you need to do 2 dips in a row, and then do 2 Ls in a row.

If you workout from home and do not have a parallel dip bar, all you need is 2 stool/bar chair and you should be set to go. Or else, just use your creativity

If you’re currently doing P90X, Insanity or any other workout, you could do Dips & L right before your upper body day.  It is a great core workout routine.

Check out the video below with Sean Callahan & I doing Quadruple Dips & L at Santa Monica Muscle Beach. And you’re right, that is Tony Horton with his sun hat, counting the reps. Mind you, there are some heavy breathing on the video as we workout really intense at the beach!

Core Workout Routine Video

Hope you enjoyed the core workout routine video.  Here are some ab workouts.

Post: Core Workout Routine