Power 90 circuit 3-4 sculpt outline

I want to provide a list of exercises that comprise each of the exercise videos we've incorporated into our fitness regimen. I've already begun this task by editing an older blog entry I made that described the portions of the P90X regime we were doing last winter: I added a table there that lists all the exercises contained on of the four DVD's we were using. So this entry is a continuation of that itemization project.

Why itemize the exercises from each of the video rotuines we're using? Because providing these lists will be more informative than simply saying "we're using circuit 3-4 sculpt from Power 90." Offering this sort of information will give my readers a better idea of just what sort of strength training I do twice per week. The descriptions could also be of use to the DIY'er who doesn't want to run out (or sit in front of their computer) and buy fitness videos: using the information I give here and in other entries in this blog, a person could put together their own rough approximation of many of the fitness routines I'm describing. So, in this entry I'll offer an overview of another of our current strength-training routines, the Power 90 circuit 3-4 sculpt routine.

We currently do this one on Mondays. On Fridays--our second strength-training day of the week--we do a routine I'll describe in greater detail later that's called "Power 90 master's series circuit 5-6 sculpt." Wow, that's sure a mouthful. And, as I've observed earlier, if it sounds confusing in comparison to the routine I'm describing in this entry, I think that's deliberate.

The routine I'll describe now is the shorter of the two we currently perform every Monday and Friday. This one takes about 38 minutes, and that includes the introductory stretching/warm-up session and final stretching/cool-down period.

This routine divides into four sub-sections, each of which is separated by a short stretching/water break period. The overview I'll post below is actually excerpted from another site that offers reviews of various exercise routines and that can be viewed here. I include a link to that site among the links found on the right side of the main page of this blog as well, by the way.

Below, then, is the overview I excerpted from that site. I've done a very limited amount of editing so as to make the overview more consistent, but the form is substantially that posted by Leela at that site way back in 2001. The weight-lifting exercises, by the way, like in most Tony Horton routines I've seen, are performed using dumbbells.

Segment 1:
warm up, stretch

Decline pushups: 15-20 target. Down-hold, up-hold.
Heavy Pants (8-15)
Military press (8-15, twist 90 degrees on the way up)
Bicep curls (8-15)
Back Scratches (triceps) (8-15)
2 walking lunges. Reverse direction . 2 more. (5 sets of these)

stretch
Segment 2:

Wide pushups (to 20)
back flyes (same as other tape. I really forgot the name of this exercise) (8-15)
swimmers press (8-15)
wide angle (open arm) bicep curl (8-15)
(2 arm) kickbacks with hold at top (8-15)
2 walking lunges. Squat 5 times. 2 more in other direction. Repeat this whole thing 5 times.

Stretch break
Segment 3:

wide-tri-die: 7 wide, 7 tri pushups, and max out on the standards (til you can't do anymore)
lawnmower pulls
shoulder flys (8-15--not lateral raises, as Leela wrote)
21s (bicep curls--7 halfway lower, 7 halfway upper, 7 full distance)
chair dips (up to 20)
15-15-15 squats (feet shoulder width. feet wide. plie, with hands pushing out thighs)

water break.
Segment 4:

upright rows (8-15)
calf raises, weight optional (20--Leela did not list these)
forearm blasts (work): forearm curls for 20, then wrist curls for 20
lower back extensions (hold for 5 seconds. do five of these)
max pushups
max squats (25?)

stretch

If it's unclear to what exercise each of the items in these lists refers, a google search should help clarify exactly how it's done. If your searches don't turn up helpful results, you may ask for further clarification in the comments section for this blog entry. It's worth noting that one of the virtues of using the actual exercise videos as opposed to a list like this one is that they emphasize, demonstrate, and explain well in the videos the correct form to use when performing these exercises.