P90X3 - Days 5 & 6 - Workout Review

Read about Days 1 & 2 Workouts here.
Read about Days 3 & 4 Workouts here. 

Day 5 - CVX:  Fast heart rate, short rest breaks: that's my 6 word minimalistic review of the P90X3 CVX (Cardiovascular) workout.

Maybe the workouts are catching up with me, or maybe I was just having an off day. But this was the hardest workout to get through so far. CVX is full of faster paced full body moves like lunges, jumps, high knees, but you carry a weight in your hands the entire time and lift that in various directions as your lower body lunges and squats. Tony recommends not using anything heavier than a 12 lb weight; I used a 6 lb sandbell, and that was heavy enough.  CVX is the day after the pull up and pushup workout (The Challenge), so my upper body was really feeling the movement today.

I had to push pause and take several extended rest breaks throughout and never was I so glad to see the P90X3 screen clock hit 0:00. But I did get through it… glad I don't have to see it again for another week.

Day 6 - The Warrior: After CVX zapping my energy the day before, I was worried about my stamina getting through this no equipment, full bodyweight moves workout.  Surprisingly, I nailed almost every move.  Elevator pushups, rolling boats, and one legged squat jumps are just a few of the challenges in this workout. But by far the hardest was the thumbs up pushup, which is essentially a plank, pushup, and then plank with contralateral limbs raised off the ground, so that you're in plank position with only one hand and one foot on the ground at a time. I modified by not doing the pushup in the middle, but still struggled with the 1 arm/1 leg plank.

The 30 minutes went by quickly as Tony structures each set with a upper body move, a cardio blast, a core move and then a lower body exercise. Rest for 30 seconds. Repeat with a different set structured the same.

Overall, a great workout - elevated heart rate, lots of sweat, and feeling pretty tough at the end.

Shuffle the Deck Workout

Looking for an easy way to spice up your workout?  Doing a new routine not only revs up your muscles, it is also good for your brain to try something new. Not to mention, it breaks up the monotony of your fitness plan, can enhance your enjoyment of the workout, and give you a motivational lift. This simple workout involves body weight only, meaning you can do it anywhere! Since you'll be moving at a quick pace, this is a full body strength training workout with built in cardio! It's good for rainy days, days you don't feel like going to the gym, and for when you're traveling.

Shuffle the Deck Workout

Equipment required:  A full deck of playing cards, yoga mat (optional)

Instructions:  Begin with a 3-5 minute warm-up. Shuffle a full deck of playing cards really well. Place them face-side down in a stack. Flip over the first card and do the corresponding number of exercises for that suit. (Eg. a 3 of hearts = do 3 squats). After completing the required number of repetitions for that suit card, flip the next card and proceed with that exercise. Continue to move through each card in the deck, with minimal rest in between exercises.  Rest for 60 seconds after any Ace card. After completing all 52 cards, be sure to stretch each body part and cool down.

Exercises:
Follow the exercise guide below.  The number on the card corresponds to the number of repetitions to do for that exercise. For the diamond exercise (plank pose), hold plank for the corresponding number of counts (eg. 7 of diamonds = hold Plank while counting to 7).  Jacks, Queens, and Kings all count as 10 repetitions.  Aces are cardio cards and you should perform one minute of any cardio activity when you reach an Ace.

Spades = Push ups (feel free to do modified version if you cannot to a full pushup)
Hearts = Squats
Diamonds = Plank Pose (hold for the number on the card = eg. 4 of diamonds = hold plank for 4 counts)
Clubs =Glute Bridges

Jacks, Queens, Kings = 10 repetitions

Aces (of any suit) = perform 1 minute of a cardio activity (jumping jacks, jump rope, mountain climbers, jog in place). Remember to rest 60 seconds after any Ace.
 

Enjoy!  And feel free to post comments here after you've done the workout! Was it easy? Hard?

Disclaimer: Do not begin any workout program without clearance from a medical professional. If you feel pain, dizziness, or shortness of breath at any point during a workout, stop immediately and seek medical attention. The above workout is intended for individuals with no medical issues who are cleared for a fitness program by their doctor. The author assumes no liability for individuals who partake in this optional workout.