WORKSHEET ECCENTRIC LOWER

DATE / WEEK
WARM-UP
All exercises: 10 reps; 3 counts eccentric, 1 count concentric
01 Squat

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RIGHT

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LEFT

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LEFT

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RIGHT

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LEFT

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LEFT

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RIGHT

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LEFT

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RIGHT

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LEFT

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RIGHT

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LEFT

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02 Lunge

03 Sumo

04 Weighted Pistol

05 Side Kick

06 Front Kick

07 Albanian Squat

08 A
 dductor
Lunge

09 Cross Reach

10 TT Plus

11 Bridge Kicks

12 Hip Flexor Splits

13 Calf Dog

COOLDOWN

R = REPS / WT = WEIGHT

2013 Beachbody, LLC. All rights reserved.

Go to sweetlifefitness.net for MORE P90X3 Support, Fun, and Tips.

WORKSHEET ECCENTRIC UPPER

DATE / WEEK
WARM-UP
All exercises: 10 reps; 3 counts eccentric, 1 count concentric
01 Standard Push-Ups

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02 Standard Pull-Ups

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03 Military Press

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04 Military Push-Ups

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05 Chin-Ups

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06 Deep Swimmers Press

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07 Fly Push-Ups

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08 V Pull-Ups

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09 Upright Hammer Pull

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RIGHT

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LEFT

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11 Rocket Launcher Row

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12 Lateral/Anterior Raise
(12 reps)

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13 Plyo Push-Ups

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RIGHT

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LEFT

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15 Pterodactyl Flys

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16 R
 ocket Launcher
Kickback

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17 Flip Flop Combo

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LEFT

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10 Staggered
Push-Ups
(5 reps each side)

14 Vaulter Pull-Ups
(5 reps each side)

18 T
 ricep Skyfers
(5 reps each side)

19 Kneeling Preacher Curl

BURNOUT

COOLDOWN

REPS = R / WEIGHT = WT

2013 Beachbody, LLC. All rights reserved.

Go to sweetlifefitness.net for MORE P90X3 Support, Fun, and Tips.

WORKSHEET COMPLEX UPPER

DATE / WEEK
WARM-UP
COMPLEX (4 rounds of 5 exercises)
ROUND 1
01 Slow Mo Chin-Ups (12 reps)

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02 X Plyo Push-Ups (8 reps)

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03 Lunge Thrust Press (12 reps)

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04 W Pull-Ups (12 reps)

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05 P
 ush-Up Bird
Dog Crunch (12 reps)

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ROUND 2
01 Slow Mo Chin-Ups (12 reps)

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02 X Plyo Push-Ups (8 reps)

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03 Lunge Thrust Press (12 reps)

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04 W Pull-Ups (12 reps)

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05 P
 ush-Up Bird
Dog Crunch (12 reps)

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ROUND 3
01 Slow Mo Chin-Ups (12 reps)

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02 X Plyo Push-Ups (8 reps)

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03 Lunge Thrust Press (12 reps)

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04 W Pull-Ups (12 reps)

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05 P
 ush-Up Bird
Dog Crunch (12 reps)

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ROUND 4
01 Slow Mo Chin-Ups (12 reps)

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02 X Plyo Push-Ups (8 reps)

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03 Lunge Thrust Press (12 reps)

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04 W Pull-Ups (12 reps)

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05 P
 ush-Up Bird
Dog Crunch (12 reps)

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BURNOUT
COOLDOWN

REPS = R / WEIGHT = WT

To order this workout contact your Team Beachbody Coach or visit P90X3BonusWorkouts.com
2013 Beachbody, LLC. All rights reserved.

Go to sweetlifefitness.net for MORE P90X3 Support, Fun, and Tips.

WORKSHEET COMPLEX LOWER

DATE / WEEK
WARM-UP
COMPLEX (4 rounds of 5 exercises)
ROUND 1
01 Knee Drop Squat
(10 reps)

RIGHT

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LEFT

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02 Bounding Split Squat (16 reps)

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03 Triple Speed Skater (16 reps)

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04 DS Double L (10 reps)

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02 Bounding Split Squat (16 reps)

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03 Triple Speed Skater (16 reps)

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04 DS Double L (10 reps)

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RIGHT

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02 Bounding Split Squat (16 reps)

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03 Triple Speed Skater (16 reps)

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04 DS Double L (10 reps)

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RIGHT

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02 Bounding Split Squat (16 reps)

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03 Triple Speed Skater (16 reps)

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04 DS Double L (10 reps)

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RIGHT

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05 The Stabilizer
(10 reps)
ROUND 2
01 Knee Drop Squat
(10 reps)

05 The Stabilizer
(10 reps)
ROUND 3
01 Knee Drop Squat
(10 reps)

05 The Stabilizer
(10 reps)
ROUND 4
01 Knee Drop Squat
(10 reps)

05 The Stabilizer
(10 reps)
BURNOUT

COOLDOWN

REPS = R / WEIGHT = WT

To order this workout contact your Team Beachbody Coach or visit P90X3BonusWorkouts.com
2013 Beachbody, LLC. All rights reserved.

Go to sweetlifefitness.net for MORE P90X3 Support, Fun, and Tips.

WORKSHEET INCINERATOR
DATE / WEEK
WARM-UP
01 Renegade Row (10 reps)

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02 Pull-Ups

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03 Floor Flys (10 reps)

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04 Push-Ups

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05 Rocket Launcher Row (10 reps)

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06 Chin-Ups

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07 A Press (10 reps)

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08 Military Push-Ups

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09 Monkey Pump (8 reps)

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10 Pike Press

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11 Pterodactyl Flys (10 reps)

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12 Flipper

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13 Popeye Hammer Curls (10 reps)

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14 Kneeler Curls

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15 Hail to the Chief (10 reps)

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16 Skyfers

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17 Arm and Hammer (10 reps)

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18 Rocket Launcher Kickbacks

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BURNOUT
COOLDOWN

REPS = R / WEIGHT = WT

2013 Beachbody, LLC. All rights reserved.

Go to sweetlifefitness.net for MORE P90X3 Support, Fun, and Tips.

WORKSHEET TOTAL SYNERGISTICS

DATE / WEEK
WARM-UP
01 P
 ush-Up/
Side Arm Balance

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02 Crescent Chair

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03 Pull Knee Pull

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04 Flip Flop Crunch

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05 Crawly Plyo Push-Ups

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06 Relev-Pli, Weighted

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07 Chin-Up Circle Crunch

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08 Boat Plow (10 reps)

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LEFT

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RIGHT

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RIGHT

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LEFT

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09 B
 alance Arch Press
(10 reps)

10 3 Hop Press (10 reps)

11 G
 lamour Hammer

12 Branon Boat

13 F
 lying Warrior
(4 reps Right, 4 reps Left)

14 Squat Rockers

15 Side Rise Punch

16 Warrior Squat Moon

COOLDOWN

REPS = R / WEIGHT = WT
2013 Beachbody, LLC. All rights reserved.

Go to sweetlifefitness.net for MORE P90X3 Support, Fun, and Tips.

WORKSHEET THE CHALLENGE

DATE / WEEK
WARM-UP
Pick a number for push-ups, another for pull-ups. Hit that number for every exercise.
Pull______ Push______

Pull______ Push______

Pull______ Push______

Pull______ Push______

Pull______ Push______

01 Wide Pull-Up

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02 Standard Push-Up

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03 Wide Pull-Up

R__________________

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04 Standard Push-Up

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05 Chin-Up

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06 Military Push-Up

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07 Chin-Up

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08 Military Push-Up

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09 Close Grip Pull-Up

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10 Wide Push-Up

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11 Close Grip Pull-Up

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12 Wide Push-Up

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13 V
 aulter Pull-Up
Right Hand Forward

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14 Staggered Push-Up
Right Hand Forward

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R__________________

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15 V
 aulter Pull-Up
Left Hand Forward

R__________________

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R__________________

R__________________

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16 S
 taggered Push-Up
Left Hand Forward

R__________________

R__________________

R__________________

R__________________

R__________________

BURNOUT
COOLDOWN

REPS = R / WEIGHT = WT

2013 Beachbody, LLC. All rights reserved.

Go to sweetlifefitness.net for MORE P90X3 Support, Fun, and Tips.