If you read my other posts you will probably know that I believe that “abs are made in the kitchen”…meaning you can do ab routines all day long but you need to get your body fat % down low enough so they show. That being said, you still need to make sure you are working your abs at least 2-4x per week. I usually do 3x and each workout is usually only 10-20 mins, depending on my mood. If you work your abs everyday you can actually hurt your results if you don’t do it correctly. Most people with ripped abs do 3-4x per week and get great results so that’s a pretty good rule of thumb.

Switching up your ab routine can be as simple as using a different workout from a different fitness program. Most of my favorite come from Tony Horton’s One on Ones and other Tony Horton programs but there are a bunch in the team beachbody catalog to choose from. Here are some of my favorites that you can use instead of ARX, ab ripper X, to keep things new and fresh so you can improve your core strength and continue to get great results.

1. Killer Abs (18 min). This is from volume one of Tony’s One on One series. Killer abs takes moves from AB Ripper from P90 and Ab Ripper X from P90X and combines them into a great, quick ab routine. I like this one a lot.

2. Ten Minute Trainer ABS (10 Min). Think you can’t get a great ab workout in 10 mins? Think again. This is one of the toughest 10 min workouts you will ever do. It combines a lot of ab exercises together so you can get the most out of your tim.

3. Abs Core Plus (18 mins). This one is from P90X+ and it has grown on me a lot. I like it because it combines ab moves on the floor, standing, weights, and with the pull up bar. It is fast paced and tough. It works your full core.

4. ARX MC2 (45 min). If your looking for a good, long ab routine, then ARX: MC2 from Volume 3 of the P90X: One on One series is great. It gives you a sneak peak at P90X2: ARX2. Great workout.

5. Insane ABS (30 min). Insane Abs is from the deluxe upgrade workouts from Insanity. It’s great because it’s totally different than other stuff you have done.

6. 20/12 Abs (10 min). This is from the 10 min crusher pack workout from Volume 2 of the One on Ones. Again it’s great becausse its only 10 mins but it combines 20 reps from ab exercises on the floor with 12 reps exercises from the pull up bar. An ab killer.

7. Ab Destroyer (20 min). This is my new ab routine that I made up myself, combining some of my favorite moves I have learned over the last couple of years. This is available to only the people I coach (join my team), that have purchased something through me or my site. I am in the process of making a youtube instructional video all about it. Stay tuned.

8. Back to Core (40 min). This is a completely different core routine from Insanity Asylum that I really like. It’s great because it works the lower back and helps with one of my weaknesses. Totally different type of core routine.

The great part about all of these routines if that they are all unique and hit your abs in slightly different ways. This helps with keeping your results coming with your core strength and your fitness in general. If your are sick of the same ab routine then try switching it up with any of these. I promise you won’t be disappointed. P90X2 combines a ton of core exercises so I am also excited to add that to the list soon.

Have you tried any of these? Do you have a favorite Ab routine I should add to the list?

What Type of Workout Is One on One: Upper Body Balance?

Upper Body Balance is a Chest and Ab routine…mostly.  I say “mostly” because the chest moves involve instability that work more than just your chest.  Your shoulders, Triceps and even lats help to stabilize you as you do these moves.  Allowing for a great upper body workout.  In between each Chest move there is an ab move.  So not only are you hitting your core during the chest move by doing push ups on medicine balls for example, but you are also hitting up your abs.

What is the Length and How many Exercises?

This is roughly a 52 min workout.  There is a good amount of warm up and cool down as well.  There are 16 exercises listed at the beginning but in typical Tony Horton fashion, he adds a bonus round if you are so inclined.  The greatest part about this workout is watching Tony struggle.  But if you can keep up with him then you still ahead of the game.

My Impressions/Review

This is a fun workout.  It’s a great introduction to the instability exercises that you are going to do in P90X2.  Tony does a great job at explaining how to do each one of these moves.  Whether its the “impossible” push up, 4 medicine ball push ups, swimmers push ups, etc.  He shows you how you can use basket balls and even a foot ball to do these.  When you sandwich that in with the ab routines this workout is definitely worth doing.  Like I said above, I liked to incorporate into my misc day (Saturdays) instead of Chest X 2.0 when I was doing P90X Chest/Back that week.

Tony is also in full form in this one…there are ball jokes thrown around all over the place.  This is actually one of the workouts I recommend to those trying to find some more chest routines after they complete P90X.  I can see this one being thrown into the schedule during the foundation phase, especially since it’s only a 5 day schedule.  Can you tell I like this workout?  If your used to doing push ups in P90X then this will add a whole new element.  This truly gets you ready for P90X2.

If you want to buy One on One: 4 Legs you can do so by CLICKING HERE.  Or you can Pre-Order P90X2 by reading my “How To Pre-Order P90X2” Post.

What Type of Workout Is One on One: 4 Legs?

Not to state the obvious, but One on One: 4 Legs is a leg workout…with a twist.  Instead of the more traditional leg exercises that you are used in with P90X: Legs/Back, you are doing all new moves.  There is One major difference, you do them all on One leg.  So there is a huge instability factor involved while doing these exercises.  Because of this, you will not need any weight.  This workout is weight free.  All you use is your body weight.  It doesn’t sound tough but it definitely is.  Having to balance on One Leg for all of these moves takes focus and concentration.  It also takes a lot of good balance.  These types of exercises trigger more stabilizer muscle fibers to trigger, which in turn makes you pretty damn tired.

What is the Length and How many Exercises?

The workout runs around 53 mins I believe.  This includes both a warm up and a cool down, which you definitely shouldn’t skip.  There are 10 exercises in all but since they take so much focus and balance, you do them slowly.  There are moves like single leg squats, and half moon lunges.  Both become extremely difficult toward the end.  Tony Horton does a great job at telling you how many reps you need to do and if what he says isn’t enough, all you have to do is add another 5 reps and I can guarantee that you will feel it.

My Impressions

This workout was tough, but in a different way.  I was able to get through the whole thing and worked up a good sweat.  It isn’t your typical Tony Horton leg routine.  It takes focus in order to balance during each exercise.  The better form you use, the more deliberate your movements are, the harder the workout is.  I found myself doing an extra 5 reps on a couple of the exercises for some extra burn, so I recommend doing the same thing.  I also recommend not getting ahead of Tony.  If you rush these exercises you won’t get much out of them.   The point of this routine is to work on your balance and core strength, not to power through each move as quickly as possible.  Oh and for every time you have to touch the ground, you have to do 1 push up.  I had to do over 40 when I finished…have fun with that ;).

Overall I liked this workout a lot and I am kinda bummed that I haven’t included it into my routine until now.  It is great for a change of pace or if you want something that works your Legs a little more. See the Video below for a preview.

If you want to buy One on One: 4 Legs you can do so by CLICKING HERE.  Or you can Pre-Order P90X2 by reading my “How To Pre-Order P90X2” Post.

So, first off…what is P.A.P? P.A.P. stands for Post-Activation Potentiation. Sounds a little “sciency” uh? That’s because it is. It is an idea delevoped by Dr. Marcus Elliott at his Santa Barbara training facility for high profile athletes called “P3“. In the most laymen terms, Post-Activation Potentiation is a training routine that involves complexes of heavy strength movements followed by explosive exercises that is said to fire your muscles so that they are more activated to help you perform better. Here is a better idea of what it is and what it involves from Steve Edwards and Dr. Elliott:

First:

“that prior heavy loading induces a high degree of central nervous system stimulation, resulting in greater motor unit recruitment and force, which can last from five-to-thirty minutes”

and secondly:

“PAP intervention enhances the H-reflex, thus increasing the efficiency and rate of the nerve impulses to the muscle”

In laymen terms, this means that doing heavy lifting prior to explosive activity can actually help you fire higher threshold muscle cell motor units which, even even simpler terms, means that you will jump higher, run faster, or life more weight.

Underlying Mechanisms of PAP

1. Heavy loading prior to an explosive movement induces a high degree of central nervous system stimulation, resulting in greater motor unit recruitment and force, which can last from five to thirty minutes (Chiu, Fry, Weiss, et al 2003) .

2. Along with more central nervous system stimulation, PAP has been attributed to Phosphorylation of myosin regulatory light chains, meaning that following a heavy strength movement actin and myosin which function together to generate force and muscle contractions are more sensitive to calcium and more active. The greater the phosphorylation of the myosin light chain protein, the faster the rate of contraction and tension (Chiu, Fry, Weiss, et al 2003).

3. Another scientific finding that explains this effect is the enhancement of the H-reflex, increasing the rate of neurotransmission to the muscles (Hodgson, Docherty, Robbins, 2005).

As you can see, they are definitely on to something special at P3. These guys know their stuff and if you follow their blog you will see that a lot of their athletes are having very good years in their given sport.

So how is the workout? First, it is very different than what you are used to. It involves a very long and dynamic warmup. Tony takes you through a series of warm up moves that makes sure your ready to take on some of these moves.

Having done one of the actually P.A.P. workouts while getting ready for the Next P90X (P90X:MC2), I can tell you that this workout is a great “appetizer” of sorts. This workout gives you a great idea of what to expect but doesn’t fully let you taste the true power of P.A.P….yet. There are 2 complexes that Tony goes through. Each complex consists of 4 moves, each designed to help you perform the next and make sure your getting the most of P.A.P. The first complex is upper body and if you do it correctly is a very tough complex. There are some strength moves, power moves and stretching. The second complex is even tougher…at least for me. It is all legs and involves of of the hardest Core/Leg/Plank moves I have ever done. When you can start to hold this thing for 30 secs straight through each set of the complex then you are doing very well. During the rehearsal during MC2 I saw that women tend to do much better with this move then men. So don’t challege your wife/girl friend with this move because she might destroy you.

Overall this workout is a great addition to your dvd arsenal. It is something totally different and will allow you to have an upcoming sneak peak at what is in store with the Next P90X. Tony Horton takes you through each exercise and shows you how difficult it can be, even for him. It’s something that I have added to my routine and I think you will love it. I have been waiting to talk about it for months now so I am glad it is finally out and ready for everyone to try!