Total Synergistics Advice and In Depth Review – P90X3
Whether you have purchased P90X3 already and are trying to amp yourself up to get started, or you are still trying to convince yourself to pull the trigger, I wanted to provide you with plenty of information about each workout so that you know what you are getting yourself into! There is a lot of great information below including: general advice, tips for specific moves, and much more, so let’s get right into it!
Quote of the Day:
Don’t judge each day by the harvest you reap but by the seeds that you plant. -Robert Louis Stevenson“]
Total Synergistics – Foundation for P90X3
For most schedules that are outlines for P90X3, Total Synergistics will be the very first program you pop into the DVD player. In my opinion, it is the most logical place to start because it hits your entire body right from the get-go and starts to establish an important mindset that you need to maintain throughout the entire P90X3 program: you’re entire body MUST work together for each and every move.
The efficiency of this workout is phenomenal. There is a very quick warm up and then you get right into the workout. Literally every body part you have is hit by this routine: core through planks, back through pullups, arms with some curls, as well as some plyo/cardio moves! There are almost no breaks at all, but that is the price that one must pay in order to complete this workout in 30 minutes. Grab a drink of water when you need to, but try to stay with the tempo of the routine as much as possible in order to maximize your results!
Although it isn’t really a bad thing, some of these moves are fairly compound and can be confusing. I would HIGHLY advise previewing this workout before-hand so that you can familiarize yourself with some of the moves so that you don’t lose time during your workout. Focus on form and quality of repetitions instead of just trying to keep up with the cast during your first few times doing the workout so that you emphasis proper technique. This will allow you to really push yourself in the future without compromising form.
How Difficult is Total Synergistics?
Compared to the older 60+ minute workouts from P90X, you may think that pushing through a 30 minute workout for P90X3 should be a breeze, right? WRONG. These workouts have been designed to maximize the intensity throughout all 30 minutes, so don’t worry about it being too easy. If you find that you aren’t feeling exhausted the way you should be at the end of the routine, you may not have been using the right weights. Throughout the workout keep detailed track of what weights you are using and how many reps you are performing using the P90X3 Worksheets, that way you can increase the reps or weight depending on your prior sessions. Tracking your workouts is one of the best pieces of advice you can get because it will help you workout smarter and find ways to make personalized adjustments to these routines that will give YOU the most benefit.
You really can use a combination of resistance bands, dumbbells, and the chin-up bar to get the same results in this routine. Tony and the cast thoroughly explain how to use each of these tools effectively for each movement.
Individual Exercise Tips and Advice
Push-up Side Arm Balance
- Focus on form throughout this move and take your time. This move focuses on controlling your body and core, so don’t let yourself flop around just to pound out reps
- If you need to modify the push-ups, drop down to your knees to make them a bit easier
- To make it more intense mix up the style of push-up. Try military style push-ups to make it tougher. You could also throw in a leg raise when doing the side plank to really take it up a notch!
- Focus on making sure that you knees don’t go out further than your toes at any point during this movement. Drive your heel toward the floor to keep your back leg straight during crescent pose and work to get that front leg to a 90 degree angle
- If you need to modify, just don’t drop as deep into the poses. Push yourself for the last few, but just go as far as you can while still feeling some strain on the muscles
- To make it more intense, add a small dumbbell to hold between your hands throughout the move
Pull Knee Pull
- Focus on getting your chin to the bar before raising your knees. Really engage your core when performing the crunch. Let your legs return to starting position before lowering yourself from the pull-up
- To modify, use a pull-up assist band or a chair to help make the pull-up a bit easier. Dreya will show how to modify with the bands during the DVD
- To intensify, make sure to do the movements slowly and controlled. Perform an additional couple second hold for the crunch before lowering
Flip Flop Crunch
- Focus on slow controlled movements. Don’t let the hips drop throughout the exercise for best results, even when transitioning from one side to the other
- To modify, your lower leg can be bent in side plank so you can rest on your knee rather than just your foot
- To intensify, hold a very light dumbbell in your hand and transfer it when switching sides
Crawly Plyo Push-up
- Try to explode upwards with each rep since the goal of any plyo exercise is to try to get your body off the ground as quickly as possible.
- To modify, remove the plyo aspect of the exercise and just doe a quick push-up with knee raise
- To intensify, go at your own pace instead of Tony’s. Push through as many reps as possible in the time allowed
- Focus on keeping your heels off the ground for the whole exercise as it will force the engagement of your whole lower body
- To modify, let your heels drop during the squat
- To intensify, use a heavier weight!
Chin-up Circle Crunch
- Focus on completing the arch pattern with your knees before lowering your chin. Lift your legs with your core in order to maximize the motion instead of just using your legs
- To modify, Dreya will show how to perform this with bands
- To intensify, hold a weight between your knees throughout the exercise
- Focus on keeping your chest up while holding your boat pose so that your body makes a V-shape. Legs should stay straight as possible as well
- To modify, let your legs bend at the knees in boat so that your calves are parallel to the ground
- To intensify, pulse your legs up and down slightly while holding boat to get a little extra burn
Balance Arch Press
- Focus on reaching as high as you can with the weight while maintaining balance. The more movement of the weight, the more you will be required to focus on your balance
- To modify, choose a very light weight and tap your toe when additional stability is needed
- To intensify, choose a heavier weight
3 Hop Press
- Protect you spine throughout this move. Focus on keeping the weight close to your chest while jumping and sitting as far back on your heels as you can in the squat. Exhale when pressing the weight upwards
- To modify, don’t use a weight and skip instead of hopping
- To intensify, use a heavier weight and jump higher
- Focus on making two distinctly different paths for each hammer curl motion. They should be practically perpendicular to each other
- To modify, use a lighter weight and tap toe for additional stability
- To modify, use heavier weight
- Focus on keeping the static part of each pose as still as possible.
- To modify, bend your knees instead of straightening
- To intensify, hold a small weight between your feet
Flying Warrior (PERSONAL FAVORITE)
- Focus on controlling the motion throughout. Don’t let your arms start swinging around aimlessly
- To modify, instead of raising leg for Warrior position, maintain a semi-lunge pose to help add stability
- To intensify, heavier weight but don’t compromise form
- Focus on slow movements and maintaining a 90 degree knee bend throughout the whole exercise
- To modify, don’t go as low in the squat and don’t use a weight if additional modification is needed
- To intensify, use a heavier weight and make sure to keep your elbows off your knees
Side Rise Punch
- Focus on not putting too much strain on the working shoulder. The punch should be as controlled motion instead of a forceful one.
- To modify, drop the weight and complete side-tri-rises instead
- To intensify, heavier weight but don’t compromise form
Warrior Squat Moon
- Focus on balance and working on hamstring flexibility. The leg that is on the floor should reach a straight position for each pose.
- To modify, bend your knee when needed and let the back leg tap the floor as necessary to maintain balance
- To intensify, look to the ceiling when in Half Moon to add additional balance component