This is the last of the three strength training workouts in the first phase of P90X. However, unlike the other two workouts, Chest & Back and Shoulders & Arms, which rotate out during Phase 2, Legs & Back is a workout that is completed each non-recovery week.
Another difference for me between this workout and the other two is that I actually break a sweat (just a reminder, we work out at 6 a.m. each morning so it’s not as easy to sweat as it is in a warm gym).
The Workout
After the warm-up and introductions (Tony’s assumed favorite, Drea , makes another appearance in this video), we get straight into some serious moves. Tony recommends writing down the number of reps you complete for each exercise during the weight training videos. However, for the Legs & Back video, we only were supposed to write down the number of pull-ups we did. The legs exercises don’t have a place on the worksheet to record your reps or weight.
The legs exercises don’t repeat, but the four pull-up exercises are repeated once. Some of the legs exercises include: balance lunges, calf raise squats, step back lunges, dead lift squats, chair salutations (the Yoga move) and speed squats. Basically, this workout consists of a variety of squats, lunges and pull-ups. By far the most difficult moves are the wall squats (90 seconds) and the single leg wall squats (switch legs every 10 seconds for 60 seconds each).
The second and third times we did this workout were double days for me. I ran five and a half miles in the morning the first time and did the workout in the evening (Post Superbowl!). I admit, I did not feel great and I didn’t give it my all. However, the next week, I ran an easy seven miles with my running group in the morning and then had breakfast and a nap and then we did the video in the afternoon. This time I felt much better and was able to really work hard. The wall squats were particularly hard, most likely because I had run so far that morning!
Although parts of this workout are miserable for me, I think it’s a great workout and I can tell I’m getting stronger. I still can’t do a pull-up or chin-up, but I have been pushing the chair farther away, which makes it harder. I saw improvements in the number of reps I can do as well.
Ab Ripper Update
I can do all the moves now to completion now except Crunchy Frog and Oblique V-ups! I even did the bonus 10 Mason Twists! I have started lifting my arms during the bicycles and in and outs (not the entire time). It feels great to see progress!
Week 4 – Recovery Week
Tomorrow is our third day of Week 4, Recovery Week (lots of yoga, minimal weight training). Check back for a post on recovery soon!
I love Legs & Back routine. I think its one of the hardest ones. I also find that ARX is much harder on these days- I’m so wasted from the workout, that I have a hard time keeping my form as good in ARX. Calf raises are my nemesis, and sneaky lunges hurt so good!
Our legs are going to be so strong by the time the marathon rolls around! Jeremy & I use an Excel spreadsheet to record all our exercises, including the legs workout. Let me know if you want to see it?
Hello! I have just start back into P90x (i couldnt finish the program the first time due to time constraints). This time I am doing it in conjunction with training for a marathon. I wanted to know that did you find it easier to run the day of Legs & Back workout, or the day after? I did the workout yesterday and i am pretty sore, and I am supposed to do a short 3mile speed workout. I am not as fit as you but this is the first time I am combining leg workout with running. I just wanted to get your personal opinon on what as worked best. Thanks!
Hi there! I did my long run Saturdays and legs and back Sundays. Monday was rest day as Legs and back made me very sore especially in the beginning. Hope that helps!
Yes that does help! One quick clarification…since this is a pretty tough workout, i wasnt sure if doing that workout after a long run would be too stressful on the legs or if it would be okay to do both on same day? Legs & Back in the morning and run later? What is your opinion on that? You seem to be a pretty active runner so I would appreciate your insight! Thanks!
I wouldn’t do that- maybe if the long run is very easy and under 10 miles but otherwise I think it’d be too much! Plus the chances of you actually doing both are less likely- If it were me I’d end up skipping p90x. But that’s me!