I had great results from the P.A.P. You have a short window after the resistance exercise to maximize performance and P.A.P. Oh yeah, and hold a dumbbell during the process. There are 30 second breaks in between each round. Its similar to the Eccentric Upper workout, which also burns about 346 calories. Use the calories burned calculator below to see how many calories you burned during your workout. I burned 476 calories in Accelerator in only 30 minutes (plus short warmup and cool down) with average heart rate 165 beats per minutes. Overall a great workout and one I look forward to again. The run stance squats from P90X received an upgrade in intensity too. For the PolarBeatapp, zone 5 = maximum at 90-100% heart rate max, 4 = hard at 80 90% heart rate max, 3 = moderate at 70-80% heart rate max, 2 = light at 60-70% heart rate max and 1 = very light at 50-60% heart rate max. The Chin-Up Max is a chin-up assist band. In general, I am not a fan of legs workouts given all of my knee injuries including multiple ACL, meniscus and cartilage tears in both knees (right knee has ACL tear that was never repaired). Moves include slow mo chin-ups (12 reps at 3-sec up/3-sec down), X Plyo Pushups (8 reps, plyo jump between pushups track in X pattern), lunge thrust press (12 reps with dumbbells and plyo jump in between each rep), W Pull-ups (12 reps where pull-ups target right-down, center-down, left-down and repeat) and Push-up bird dog crunch (pushup with balance isometric at top, opposite arm and leg followed by crunch between each rep). You need to focus and concentrate on the movements. I am more of a PUSH-PULL, throw-some-weights-around kind of a guy. You can find P90X3 Eccentric Lower in the P90X3 program by Beachbody on Amazon. In contrast to my review of The Challenge with a 20-lb weighted vest, using the weighted gloves with MMX did not reduce my reps at all so I figured that the heart rate analysis would be more reflective of the added weight challenge. The rounds consisted of Knee Drop Squat (one-legged squat with resistance at 10 reps each side), Bounding Split-Squat (lunge to press plyo with weight move from front to back of room at 16 reps), Triple Speed Skater (triple jump side-to-side at 16 reps), DS Double L (deadlift, squat and lunge with weight each side and repeat 10 reps) and The Stabilizer (side plank with arm up and leg up for 5-sec count at 5 reps each side). Plyo movements are included where the return to floor is controlled via the eccentric pathway mentioned. Most challenging for me were the elevator pushups where there is isometric hold on command at 1st (low), 2nd (middle) and 3rd (high) floor. Kathleen is awesome. I just finished 6 weeks of the work after completing the prep and a round of Liift4. There are 60-sec breaks between each of the 4 circuits and a 3+ minute burnout at the end. Here is my heart rate analysis. P90X Eccentric Upper is a really thorough (and effective) workout in a short period of time. I anticipated though that the workout will feel less to me like a recovery workout. Used 20-30-lb dumbbells for DS Double L and 25s for Bounding Split Squats. Just did P90X3 Block 2 - Eccentric Upper workout.. Close. Ladies-Check out my favorite colored dumbbells. The difference though was in the heart rate zone analysis where I spent more time in the Upper Zones 4 and 5 without the vest at 55% of the workout vs. 48% of the workout in the Upper Zones with the vest. The most challenging moments of X3 Ab Ripper were related to the isometric holds and burnout series. A dumbbell weight selection or other type of resistance will be key and most likely you will need to select a weight much lower than you mentally believe is suitable. . This calculator estimates calories burned using the following equation. I still love them, but so far in the workouts that are new to me, I am loving The Challenge and Accelerator (love the moves). To me, Agility X is one that will facilitate functional, athletic-type performance in athletes in training as well. This 15-minute trunk burner extreme is for those times when you absolutely, positively need to take your core strength to the next level. I added a total of 32 unassisted push-ups and 12 unassisted pull-ups in the burnout phase at the end of the workout. I found that while performing a lot of the isometric-type moves, for example, that my left side was weaker than my right in terms of strength and balance. This one pushed me to the limits. (Using a few bands would make this a good workout to take with you on vacation.). The upper body moves mostly targeted the chest, shoulders and arms. Youll also strengthen your core. I love what I do. I want you to remember me because I helped changed your life. Bonus Set: Pitch and Catch, Jump Shot, Football Hero. I suppose this is good, right? There are 4 circuits of 3 moves completed twice each with each circuit separated by 15-30 second breaks. Thats like 2/3rds of the workout! It was exciting to see MMX make the P90X3 lineup as one of the dynamic 30-minute cardio-based workouts. This is a strategy that I have used in the past to ramp intensity of Kenpo X, for example, from the original P90X. Bring it! The P90X3 Nutrition Guide is probably a bit more complex than most as it is less a precise eating formula and more a philosophy. I like it better than P90X2 P.A.P. These are really hard. Thank you for reading! P90X3 Eccentric Upper Indoor Cardio Sat, 29 Mar 2014 9:47 AM 40: . Find out how many calories you burn for p90x3: Yoga. We earn commissions when you purchase through these links. I never want to be the only slacker in the group so being part of the team pushes me. Do it. You do each exercise once and then repeat them both. Source: www.youtube.com. For standing balance moves, as expected, several isometrics dialed into one-legged variations. Agility X reminds me of some of the performance-based workouts in the Insanity Asylum series. Katherine shows us what a badass she is again on this exercise. However, I have limited experience doing these types of workouts for the lower body. Even though P90X3 is only 30 minutes long, it packs a punch and does a decent job of burning calories so you can drop some body fat in the process. Dont go faster than the team on the video, its not a race. P90X3 Accelerator Review But, if you look at Tony Horton himself he does all those things yet he is very good at Yoga, Pilates X, Dynamix and Isometrics. Notice the wide position of your hands. Stop and Smell the Veggies: Eat Green for Earth Month With MyFitnessPal, http://www.myfitnesspal.com/topics/show/1212594-calorie-burn-in-x3-workouts. I felt like I was pushed throughout with average heart rate of 152 beats per minute. share. I also found during Isometrix (and some of the other balance workouts) that my left side was weaker in terms of strength and balance relative to the right side. I was pleased to see scorpion back in the mix after P90X2 where you lay on your stomach with arms out to the sides and try to bring your leg around your back to touch foot to opposite hand. With compound movements, the increased force to the body simulates the bodys ability to produce performance-enhancing hormones, such as testosterone. P90X3 NOW Available! MMX with weighted gloves seemed to be much more of a challenge, for a workout that was already a rocker and only second to Accelerator with calorie burn and heart rate challenge from my complete P90X3 analysis. It burns 415 calories. It burns 119 calories. Track macros, calories, and more with MyFitnessPal. The short warm-up has small, controlled moves and a few stretches. Check out myTESTIMONIALS! 5 comments. Being able to see real time calories burned along with daily & weekly totals is great too. Need to check the ego, ha. The table below summarizes the data collected from the heart rate monitor in addition to calculations to normalize calorie burn to total workout time and separate determination on percentage of workout in upper heart rate zones 4 and 5 (keeping in mind extra warmup/cooldown will impact this value). To me, these results are quite surprising, to be honest. To be honest, I am not a big fan of Yoga. The reason that the total calorie burn and average heart rate came out the same is the added challenge of the additional 20-lb weighted vest even at almost 200 less overall reps. Insane. The deluxe workout is part of the Elite Workout DVD set, designed to make you train like an elite athlete. Also important to keep the core engaged and focus on the movements. The point of this workout is to go slow and recruit maximum muscle fibers. 4 feet wide x 6 feet in length. I was wondering, if after completion of the complete schedule, block 3 can be repeated again and again as the ongoing workout schedule, as it has almost all workouts. INCINERATOR was my choice for the first workout I test drove for P90X3 when it arrived. You can find P90X3 Eccentric Upper in the family of P90X3 videos or in the library of workouts in a Beachbody on Demand membership. A few of the dynamic resistance moves were difficult to master with the bands without the band dis-engaging from the feet (you really need to wrap them around foot to secure). Hey all! Results may be surprising, check them outP90X3 Total Synergistics Review. I was particularly interested in Accelerator given the cardio focus for this workout, described as, By engaging both the aerobic and anaerobic pathways, Accelerator increases cardiovascular and muscular efficiency, resulting in more bang for your fat-burning buck. P90X3 Cold Start Review Described as, If you cant move right, you cant play right. Web p90x3 . There are 4 sets of push-up / pull-up variations and you are charged at the beginning with setting your own targets for reps throughout. Great overall workout for the entire body. For me, I selected 40 push-ups and 15 pull-ups as my targets. No excuses! to 50 lbs. I am excited to try Eccentric Lower, Typical P90X3 workouts have approximately 2 minutes of warmup for each workout included in the 30 minutes, however, for many people 2 minutes is not enough to get properly warmed up, especially early in the morning during cold winters! Most of the workout resided in Zone 3 or moderate at 70-80% target heart rate maximum. That is pretty good, I think. Speed 2.0 blows Agility X away in terms of calorie burn. It will only get better! Find out how many calories you burn for p90x3: Eccentric Upper. Comparing to the same workout in almost identical total workout time but using resistance bands, I found an additional 37 calories burned with average heart rate increase of 7 beats per minute when using free weights. The end of X3 Yoga consists of a series of balance and stretch moves to give you a lot of what you got in terms of efficiency-effectiveness from the original P90X. Here is my heart rate analysis. 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