P90X and P90X3 Combination Workout Schedule

I’m the kind of person that is much more likely to push hard and complete a full workout if I have a set training schedule. It keeps me on track and I follow along with it just like I would if a coach had told me to do X & Y. The schedule tells me what’s on the agenda for the day…and I get it done. Sometimes (especially at 5 am), the last thing I want to do is make decisions…when I’m barely awake and groggy-eyed. If it’s all written down for me, I’m much more likely to complete the full workout rather than skip out early because that’s all I felt like doing.

3 Week Workout

After getting through the entire P90X3 program, you probably know after reading my final review that I’m ready for a change…specifically, more weights! Both my husband and I felt like we lost muscle during that program, so we’re ready to add back in some of the original P90X workouts along with the ones we liked from the 3rd. I think combining the workouts we feel that give us the best results, we’ll see just that…the best results. 🙂

Hopefully, warm weather is going to be here to stay soon (it’s definitely not here right now…). I want to be the most confident me when I run in a sports bra, wear a bathing suit, or just while I’m out and about with a tank top. I feel so much better when I’m in my best shape so I’m looking forward to getting there again. This workout plan will get me there in no time!

Here is the basic schedule we plan to follow over the course of the next several months…and week 1, day 1 started this morning! Feels so good to have a set plan again and we can’t wait to see some real results!

Week 1

  • Monday – P90X Plyometrics (just one round of each move), 3 mile run
  • Tuesday – P90X Ab Ripper, 4-5 mile run
  • Wednesday – P90X Back & Biceps, 45 min on the elliptical
  • Thursday – P90X Chest, Shoulders, & Triceps, 3 mile run with pickups
  • Friday – P90X3 Triometrics, 3 mile run
  • Saturday – P90X Ab Ripper, 5-6 mile run (increasing distance gradually)
  • Sunday – 1 hour on the elliptical or rest (as needed)

Week 2

  • Monday – P90X3 CVX, 3 mile run
  • Tuesday – P90X Ab Ripper, 4-5 mile run
  • Wednesday – P90X3 Incinerator, 45 min on the elliptical
  • Thursday – P90X Shoulder & Arms, 3 mile run with pickups
  • Friday – P90X Legs & Back, 3 mile run
  • Saturday – P90X Ab Ripper, 5-6 mile run (longer eventually)
  • Sunday – 1 hour on the elliptical or rest (as needed)

Week 3

  • Monday – P90X3 Decelerator, 3 mile run
  • Tuesday – P90X Ab Ripper, 4-5 mile run
  • Wednesday – P90X Shoulders & Arms, 45 min on the elliptical
  • Thursday – P90X3 Triometrics, 3 mile run with pickups
  • Friday – P90X3 Dynamix, 3 mile run
  • Saturday – P90X Ab Ripper, 5-7 mile run (longer eventually)
  • Sunday – 1 hour on the elliptical or rest (as needed)

I set up this schedule to rotate what body parts we workout each week, alternating between lower body and upper body. Monday will be focused on legs and plyometric-type work and then a short run afterward. Tuesday, I wanted to keep the workout very short so we’re going to do the Ab Ripper, which is only 15 minutes. This will give me time for a long run afterward (before my husband leaves for work and I need to be home). On Wednesday, I’m focused on upper body and then will have a cross-training day on the elliptical. I think it’s important to have non-running days so your legs aren’t pounding on the asphalt every single day and it’s always good to switch it up a bit to use different muscle groups and motions. On Thursday, we’ll have another upper body workout (except for week 3, which is lower body). After this workout, I’ll go out and run, adding some ‘pickups’ along the way. In the beginning, this will probably look like 5 minutes of warm up and then I’ll add in 1 minute pickups (not sprinting, just faster paced), alternating with one or two minutes of recovery (regular pace). On Friday, we’ll have a lower body workout (except for week 3, which is a stretching/range of motion/lunges workout) and then an easy 3 mile run. Finally, on Saturday, we’ll do a short ab ripper workout and then I’ll head out for my weekly long run while my husband uses the elliptical. I plan for these long runs to be fairly ‘short’ in the beginning (between 5-6 miles). However, as time goes on, the distances will increase and, eventually, I’ll work my way up to 12+ miles as I prepare for the Fort-4-Fitness half marathon in late September. Sunday will be devoted to either an easy workout on the elliptical (usually an hour) OR I’ll just take the day off completely. Often times, we go on a family bike ride to the park after the kids wake up, so that’s usually a good workout, too. I pull a trailer behind my bike that is filled with about 70 pounds of kid weight and it’s a 5 3/4 mile ride round trip (and sometimes we go to a park that’s further away). I love, love, love that the area I live in has paved trails now. It would have been so nice to have something these here when I was growing up. It really does make for a more active community!

This combination of workouts should be great for us. I’m really looking forward to seeing what type of results I can get from this plan. Of course, as always…I won’t see any results if I don’t watch my food intake, so I fully plan to pay attention to how much I eat and try not to overdo it! However, you probably know me by now… I’m still going to eat ice cream from time to time and I’m still going to indulge in the occasional (non-real food) restaurant entree, but I really want to push hard these next several months and see what kind of results I can get. I want to see more definition in my abs, tone up my bottom (always my ‘problem area’), AND get in awesome running shape so I can PR in my half this fall. All of the leg workouts, plus adding in a little speedwork here and there, should really help me improve upon my time.

I should also note (for full disclosure), we do a little skipping around in some of the workouts above. We’ve done all of these discs enough times now that we know what we can and can’t do…and when we’ve hit our limits. After so many push-ups (in seemingly a million different ways), my wrists start to hurt. So, we stop doing push-ups for the rest of that workout. We’ll just hit the skip button to get to the next move and keep moving forward. Also, many of the original P90X workouts are close to an hour long, but we only have about 30 minutes to complete them in. We find that if we ‘work ahead’ on the moves, we can eliminate a lot of time by not listening to Tony’s instructions for each move. As soon as we finish one move and see what’s next, we start. By the time we’re finished, there is often still 30 seconds to one minute left for that move…so we hit the skip button to get to the next move. This helps to cut down A LOT of time. We also never take the water breaks and skip those, too. It’s easy to waste a lot of time on some of these workouts, but we’ve managed to reduce many of the workout times drastically, but still get almost the full workout in. Just wanted to add my thoughts on that. I hope that made sense. 😉

And I have something new to share with you! I’m now a Team Beachbody Coach because I love the workout programs THAT much!! 🙂 If you want support and accountability from ME, I would love to help you meet your fitness goals! Email me at realfitrealfoodmom@yahoo.com if you want more information. I’d be glad to help you find the right program for YOU and your lifestyle. As a bonus, I hold regular ‘challenge groups’ on Facebook where I share meal ideas, tips, accountability, motivation, and more. I’d love for you to join me. Email me to find out when my next group starts!

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LeAnn Nome

Hi there! Here's a little info about me: I've been married to my husband for over 10 years and I'm a stay-at-home mom to our three young kids (a six year old daughter and four year old twin boys). As you might imagine, they keep me quite busy! In early 2013, we decided that we wanted to be a healthier family. To do this, we cut out all processed foods from our home and we now eat only REAL, whole foods. (When we're on vacation or at someone's house, we're not quite as strict.) We also try to exercise every day. Our goal is to raise healthy, happy kids...while maintaining our own health and happiness along the way! I hope you will follow along with us in our journey.

15 thoughts on “P90X and P90X3 Combination Workout Schedule

  1. Thanks for response and input.
    I practice Martial Arts 2-3 days weekly for 45 minute sessions.
    If I just do the P90X resistance routines and my MA on alternate days will I still get the muscle building benefit?
    In my MA workouts we do techniques in explosive pylo fashion and the workout pace is twice as fast as kenpox.
    Our MA workouts include yoga as warm-up so a separate yoga session is not necessary.
    Look forward to reply.

    1. Hi John! That’s great that you do Martial Arts and P90X on alternate days. I would think you’d get muscle building benefit, for sure! I’m no expert when it comes to MA…I suck at it (ha!), but I think combining that with weight lifting would be an excellent workout routine. For you, especially since you’re a guy, I would recommend heavy weights and doing 8 reps of each move (with the last two being a struggle). That’s a great way to ‘bulk up.’ I hope you see good results! Keep me posted!

  2. Hi LeAnn –

    Thanks for posting this combo schedule. I came across your blog by Googling for P90X and P90X3 equivalent workouts which I could then mix in with my marathon and Spartan/Tough Mudder race training. Unfortunately for me, I don’t have time for both P90X and running on the same day, but since P90X3 is shorter, I’ll be able to go for a quick 3 mile/30 minute run afterwards during the week and continue my long runs on Saturday mornings.

    Thanks for the ideas in your post!

    – Ben

    1. Hi Ben–glad I could help! I’m still doing a combination of P90X and P90X3 workouts along with running. It’s a great schedule for me and keeps me in top shape! Good luck with your race training!

  3. Hi LeeAnn!
    Updating as requested.
    I’m starting Body Beast next week.
    To maintain Martial Arts, decent cardio, and flexibility I’m doing the following.
    Monday AM-MMX
    Wednesday AM-Yoga X
    Friday AM-KenpoX(only 30 minutes) .
    Evenings Body Beast as per the 90 day schedule.
    Think this works and I still gain without any overtraining issues?
    Thanks!

    1. Hey John! Thanks for the update! I have yet to try Body Beast, though I really want to! I think your workout plan sounds really good! I think the MMX, Yoga, and Kenpo will be great for your martial arts/flexibility and then the body beast will be great for building muscle. I think as long as you listen to your body and don’t overdo it (if it needs rest on a particular day), I don’t see any reason why that would be ‘too much.’ I hope you see great results! Good luck! And I would love to hear what you think about body beast after you start it. I think my husband and I would really like it!

  4. LeAnn:
    Thanks again!
    I reviewed the Body Beast DVDS and they look great.
    Shorter than P90X and from what I see, great muscle building.
    I’m sure your husband would enjoy it and this is something that would get you training together.
    I will give you an update on progress in a few months.

  5. Hi!
    Excellent site and information.
    Having a difficult time choosing between P90x and x3.
    Is there any way to shorten the P90x routines down to 30-45 Minutes?
    What if I skipped cool downs and fast forwarded during the chit chatting cutting down on rest?
    Now, that being said would a short version of P90x but equal in results to x3?
    Thank you.

    1. Hi Jerry! My own opinion: I much prefer P90X to the 3rd installment. I know others who think the opposite, but I prefer lifting weights..and there is MUCH more of that in p90x. We can shorten the workouts by QUITE a bit just by cutting out the extra chit chat time. Now that we’ve been doing the program for so long, as soon as we see what’s coming next on the bottom bar, we can start doing the move. By the time Tony has finally stopped instructing/making jokes, we’re usually half way through our set. And there are some moves that we just plain old don’t like to do…and so we skip them. I would say, you can easily reduce at 55 minute workout down to 35-40 minutes by speeding up the warmup, cutting out the cooldown, and skipping ahead here and there. As far as the two being equal, I definitely think you can get good results from a shortened version of p90x. In fact, personally, I think the results will be better. But, again…I know a lot of that comes down to personal opinion. 🙂 I hope that all made sense–I know I was kind of rambling there, but yes…the answer to your question is that p90x workouts can definitely be shortened once you’ve gotten the hang of each routine. Good luck!

  6. Any suggestions on how to cut the original p90x workouts to 30 minutes?
    I prefer not to buy x3.
    If there is a way to get the better of the two down and get the full benefits that would be great.

    1. Hi Jerry! We can get several of the workouts down to around 30-40 minutes, however we move fast and I admit that we occasionally cut a move out here and there. How we do it is when we insert the disc to get started, we start our warm up moves right away…but cut the warmup WAY down. We do high knees, running in place, jumping jacks, etc quickly and then do a short version of all the static stretches. Because we have done these workouts so many times, we have the moves pretty well memorized now and don’t need to wait for Tony’s instructions. So, right away, we’ve skipped a good portion of time and move on to the actual workout. We start the moves as soon as we see what’s up next and then are often finished with ALL of the reps when there is anywhere from 15 seconds to over a minute left. I hit the skip button to get us to the next move and we start immediately again. So, doing that throughout the whole workout moves us very quickly. We also never take the breaks and skip those right away, too. And for us, personally, after I’ve done 4 sets of pushups or 4 sets of pullups, I’m done! I cannot do anymore…so we skip the remaining sets of those. So, no, I guess we’re not doing the workout like it should be done, but it helps us cut it down to a more manageable time, yet we still feel like we get all the benefits of the workout. It works for us! I hope that helps! 🙂

  7. Outstanding site!
    Wondering…if I move through the workouts and limit warm ups, can I get P90X down to 30-40 minutes tops and get the same results as I would with the X3 version?
    I have seen X3 and it seems to be lacking in the muscle build department.
    The original seems better(to me), but I can only devote 30-40 minutes to it.
    Input and suggestions appreciated!

    1. Hi Nick! Sorry it took me a couple of days to respond. YES…I think you can get the original P90X workouts down to closer to 30-40 minutes after you’ve done them a few times and are familiar with the moves. As much as we love Tony, sometimes his joking around and ‘teaching’ takes too long after you’ve heard it all a time or two, so we find ourselves ‘skipping’ ahead or working ahead and getting a 55 minute workout done in about 40 minutes. Some workouts are easier to hit ‘skip ahead’ than others, but if I had to recommend either program to someone, most of the time I would recommend P90X. You’re right, I think it’s more focused on muscle-building, whereas I think P90X3 is more towards leaning out. And P90X uses more free weights, where P90X3 uses more of your own body weight (which isn’t my favorite). Hope the input helped you some! If you have any more questions, just let me know. After writing this post, I became a Beachbody coach because I love the whole array of programs they offer!

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