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Power 90 Extreme (P90X) Inventor Tony Horton Launch year 2003 Available? Yes Current supplier Beachbody P90X, or Power 90 Extreme, is a home exercise system developed by Tony Horton in conjunction with Beachbody and director Mason Bendewald. It claims to improve physical fitness in 90 days through a rigorous segmented training program combined with a nutrition and dietary supplement plan. P90X's advertising emphasizes "muscle confusion", a trade marked term, shorthand for a method of cross-training and periodization, achieved through switching the order of exercises and incorporating new and varied movements.[1] According to Horton, muscle confusion prevents the body from adapting to exercises over time, resulting in continual improvement without plateaus.[2] Contents 1 History 2 Program overview 2.1 Exercises overview 2.2 Nutrition 2.3 Suggested equipment 3 References // History P90X is the most recent training product release of the Beachbody home fitness company (as of mid-2008).[3] Exercise instructor Tony Horton has developed a series of home fitness training programs over the past decade. In 1998, Horton and fitness trainer Debbie Siebers created a series of workouts called "Great Body Guaranteed". Horton's next fitness program was the "Power90 In-Home Boot Camp", which combined cardiovascular with strength training[4]. In total, Horton has created six different programs associated with the Power 90 name: Power 90, Power 90 Master Series, P90X, P90X+, P90X One-on-One, and P90X:MC2[citation needed]. P90X was designed to provide a more rigorous regimen for people already experienced with Beachbody's fitness programs[citation needed]. P90X is Beachbody's best-selling product after years of positive word of mouth and heavy infomercial advertisements.[5] Since its introduction, P90X has been used by a reported 2 million people.[2] Program overview P90X is a 90-day program that combines a variety of exercise techniques including strength training, cardio, yoga, plyometrics, and stretching[6]. The program consists of a nutrition guide, fitness plan, calendar and series of DVD videos featuring Horton as instructor assisted by several male and female fitness models who demonstrate a variety of techniques. For workouts that require weights, for example, one of the models demonstrates the exercise using elastic resistance bands. The models also demonstrate some moves at lower and/or higher levels of intensity[7]. Exercises overview The P90X program cycle lasts 13 weeks, exercising six days per week. The program has three "rotations" or emphases, called classic, "lean" and "doubles," that the individual selects according to their personal goals[8]. There are a total of 12 DVD workouts [9] included with the program; each targets different skills and muscles. Most of the workouts are less than an hour in duration, although the abdominal workout ("Ab Ripper X") is performed after six of the workouts, which adds approximately 15 minutes of exercise to the times in the table below. Standard home gym equipment recommended for use with P90X: Yoga blocks, yoga mat, dumbbells, pull-up/push-up bar, push-up handles, gloves, and chair Exercise Week Muscles Worked Type Ab Ripper X Length Chest and Back 1-3, 9, 11 Pectorals, Back, Biceps, Triceps Strength Training Yes 52:50 Plyometrics 1-3, 5-7, 9-12 Legs, Full Body Cardio No 58:36 Shoulders and Arms 1-3, 9, 11 Biceps, Triceps, Shoulders Strength Training Yes 59:53 Yoga X 1-13 Full Body Stretch No 92:24 Legs and Back 1-3, 5-7, 9-12 Quads, Hamstring, Calves, Back Strength Training Yes 58:56 Kenpō X 1-13 Full Body Cardio No 58:46 X Stretch 1-13 Full Body Stretch No 57:32 Core Synergistics 4, 8, 13 Full Body Strength Training No 57:27 Chest, Shoulders And Triceps 5-7, 10, 12 Pectorals, Shoulders, Triceps Strength Training Yes 55:44 Back and Biceps 5-7, 10, 12 Back, Biceps Strength Training Yes 51:36 Cardio X doubles Full Body Cardio No 43:18 Ab Ripper X weekly Abdominals Strength Training N/A 16:07 Nutrition The nutrition plan is broken into three separate phases. The first 30 days emphasizes higher protein and lower carbohydrates in order to teach the user the relationship between carbohydrates and energy. Participants then move into the second phase that increases the percentages of carbohydrates. The third phase is a higher carbohydrate "athletes" diet. Users are asked to move through these phases at their own pace. Suggested equipment The program requires resistance bands or dumbbells and a pull-up bar for strength training exercises, along with a sturdy chair.[10] References ^ Vicky, Hallett (9 December 2008). "Ask the Misfits". Washington Post. http://www.washingtonpost.com/wp-dyn/content/discussion/2008/12/05/DI2008120502362_pf.html. Retrieved 10 August 2009.  ^ a b Tsouvalas, Dean (26 October 2009). "The Ultimate Business Traveller Workout". ExecDigital. http://www.execdigital.co.uk/The-Ultimate-Business-Traveller-Workout_36428.aspx. Retrieved 12 January 2010.  ^ Wilkes, Joe (July 2008). "Test Your Tony Horton IQ". Beachbody Newsletter. http://www.beachbody.com/product/newsletters/313.do. Retrieved 12 January 2010.  ^ "About Beachbody Products - Fitness, Nutrition, Diet, Weight Loss Official Web site". http://www.beachbody.com/product/about_us/products.do. Retrieved 2010-08-05.  ^ Lulay, Stephanie (5 January 2010). "Feel the burn: get ripped in 2010". Chicago Now. http://www.chicagonow.com/blogs/redeye/2010/01/feelin-the-burn.html. Retrieved 12 January 2010.  ^ Carney, Kat (30 April 2004). "Get the jump on fitness". CNN. http://edition.cnn.com/2004/HEALTH/04/30/plyometrics/index.html. Retrieved 10 August 2009.  ^ Farr, Ned (Director); Horton, Tony (Instructor). (2003). PX90 Extreme Home Fitness Workout Series. [DVD (x12)]. USA: Product Partners, LLC.  ^ Chelsea (Aug 2010). P90x Review. Fitness Training Review. Retrieved 7 August 2010. ^ Marks, Jared (May 2009). An Overview of the P90X Workouts. 90 Day Workout Plan. Retrieved 17 March 2010. ^ Register, Jonathan (11 January 2010). "P90X Equipment You Need to Do the P90X Workout". Register. http://trek2befit.com/p90x-equipment-what-do-you-need-to-do-the-p90x-workout. Retrieved 11 January 2010.