In lieu of my P90X Chest and Back workout, I took my newly designed workout out for a spin.  Man, it was a butt kicker.  In my opinion, it is every bit as intense as the P90X Chest and Back workout (maybe more).

Ok, so the basic premise of the program is that I do 30 second intervals of exercise back to back with a thirty second rest.  So I do a chest exercise for 30 seconds followed by a back exercise for 30 seconds and then plyo for 30 seconds.  This is considered 1/4 of a round.  After each quarter round I take a 30 rest period.  I do 5 rounds of this.  Actually, it is probably better if I lay it out as a table (see below)…

Chest Back Plyo/Cardio Rest
30 secs 30 secs 30 secs 30 secs
Push ups or bench press Pull ups or lat pull downs Run in place Rest
Wide push ups or wide grip bench press Wide pull ups or wide grip lat pull downs Split lunges Rest
Diamond push ups or close grip bench press Close grip pull ups Squat Jack ups Rest
Flyes Rows Jump knee tucks Rest

What you see above is 1 round.  I do a total of 5 rounds (40 minutes).  Of course, this does not include the 5 minute warm up and the 5 minute cool down.  So in total the workout lasts 50 minutes.

I was very inspired by the Tabata training that Steve does.  In fact, I was going to just go ahead and do Tabata training, however, I was curious if I could create an extreme, yet effective program myself.

You can read the details of the program and the workout schedule by clicking here… i30x5 Fitness Program.  The program is a work in progress and I will be tweaking it as required.  The abs/core routines need some work.  I still have to post the shoulders, arms and legs workouts.  I try to post those workouts tomorrow.  At some point I would like to add pictures and videos of the exercises.

Anyway, back to the workout.  It is nearly 4 hours since I did the workout and I am worn.  I am sure that I will get acclimated to the intensity of the workout at some point.  If you perform this workout at full intensity I guarantee you will get your butt handed to you.  That means that you must do as many reps as possible with good form for each exercise.  Heck, your looking at 20 sets of chest, 20 sets of back and 20 sets of plyo.  5 rounds may be a bit much, but it is do-able.  I will admit that after 3 rounds I thought to myself, “man, 4 rounds of this is probably enough”.  However, I wanted to give this workout a go with 5 rounds.

Oh, btw, since the workout is composed of 5 rounds of 30 second intervals I call it the “i30x5″ (prounounced “i” “thirty” “by” “five”).  Is that corny?

If this works out, I may have to sell it to Beachbody… LOL!!!

I could use a laugh.  Today’s video pick of the day…