On your left side, with your right arm on the floor and your left arm holding a dumbbell, cross your arms over your torso. Keep your chest lifted and abs pulled in 15.) Side Rise Punch In a deep squat, with the weight at chest level, begin to rock back ans forth between high heels and lifted toes.

Lower both weights and come into warrior 3, bringing the weights out to the side, until they are parallel to the floor. Standing on oneleg, with a dumbbell in each hand, raise both dumbbells in front of your torso at shoulder level. Next, keeping your legs stationary, lift and lower your torso 4 times. In a boat position, with both torso and legs at a 45-degree angle, begin to lower and lift your legs 4 times, while keeping your torso stationary. Lower both weights, externally rotate both forearms, and repeat the hammer curl toward your shoulders. On one leg, with a dumbbell in each hand and palms facing one another, curl both dumbbells up toward your shoulders.

Perform 3 hop squats to the right, then extend both arms in an overhead press while preforming an outside knee lift. 10.) 3 Hop Press īegin in a squat position, holding a dumbbell at chest level. Press the weight up and overhead, creating an arc from shoulder to shoulder. 9.) Balance Arch Press īegin balanced on one leg, holding a dumbbell at your right shoulder. Rock back on to your shoulder blades and bring back your legs overhead into plow, with your hands on the ground under you.

On your tailbone, extend your legs off the ground at 45 degrees. Extend your elbows and lower your body toward the ground. Holding the Chin-Up Bar with your palms toward you, perform a chin-up, then circle your knees up and around to the right. Ina wide stance, with your feet externally rotated and your heels off the ground, lowe your glutes down to knee level, pause, and then extend a few inches, never straightening your legs. In a low plank, with your torso hovering above the floor, bring your right knee and elbow together and explode off the ground, switching your knee and elbow in the air. Extend back to straight and turn your body to the opposite side. In a forearm side plank, extend yout top arm out over your ear and pull your top arm to your top knee, in front of your torso. At your highest point, pull your knees toward your chest, curling your torso in. Holding on to the Chin-Up Bar, with your palms facing away from you, bring your chest to the bar. Step your foot back into a chair position, and repeat on the opposite side. With your feet and knees together in chair, extend one leg behind you in a lunge. Extend both elbows, lift your right hand toward the ceiling and open your body toward the right. In a plank postion, bend your elbows, lowering your chest toward the floor. All of the 16 exercises are described below. There are a total of 16 exercises in the Total Synergistics routine of P90X3.

Core synergistics p90x workout sheet