FITNESS GUIDE eR aa cel IEa —— | WARNING! oe ea eee ete eter iret perenne oie enter eet ea CONE ee he ee eee Cutline in the PROX? Fitness Guide, or you have a history of kres, ankle, shoulder, wrist, or Per nee een Ee en ee eno ee ee ce cae eoatiteronmrenannanin accoptihisrespeneibiity, you should return the cntire product pees) Pic me rte rear a Ciera ney reer teat ot Srey meet ea te een te ee ernest ot Sie tee Irae erate ane tit ane eee ee ee eee Berenice trate trie renters ene ewer tere tens preventing injury by stopping or skipping any move that feels outside your comfort zone Hatanytime you feslyou are exercising beyond your current fitness abilities, oryou fel iscomor, Cee Rte eC ence sree ia ee tee eater seta Lee aay eee ee Ree eee eae eee ee ety eee eee ‘You should never workout beyond the level where yc fe! comfortable and ar in contro et eT Cece pee eae eee he acre eer ean partes et eereerrgaaecomnanaceviseaier aterm AVN balance wile working 6 Ce eee Damen eit ere ta errr ee ee ee err eee eee ae errr arti Orly you ean know i you ae in sufficiont physical condition to perfor the POX? workouts; Perr arene tra eter eee ennai rneveriersng Let ocr ete een inet ee ntactPSo><= QUICKSTART GUIDE i a) ee ee ee eae Peon aeerece ee ern eee Kon aon Sas veer ed Watch the “How To Bring ItAgain” vidoo fora quick peer is Ce eer ren tne ‘and supplements s0 you'll gt your best results Sor Potente cen al eee Su ea ens Fitness Guide ond the PYOX2 Fuel Your Performance Riccar ts Welcome to the Future of Fitness: POOX2™ “felt ike fool” rm not 90 proud to say it: Going through the first few workouts of Power 80®, P3CX®, TurboFire®, ana INSANITY®, | got lot In gome of the moves. And’ sure | went alone S0 OK. our egos were davastates while the gang on serben did everything juet night. But ve got through it and that felt amazing, cd’t it? It’s up to you agein—waleome back to your new “equare one, ‘The breakthrough of P80K2 is that Tony has managed to take all of us back to @ now jnning. Check your ego at the door, bacause everything's about to get challenged ft, you and l. We absolutely ean if wore prepared frit! Whon You #0¢ this through, EVERYTHING about your agfity, stamina, strength, and vitalty wil improve. Ang your bedy Your're not alone. But also understand that to succeed, you'll want some support. This is why you should Seriously consider joining our online support community at TeamBeachbody-com, where youl find all the people who are doing PBOX2 aha jumping into tha “deep end of tha 900" th you. Finda Coach wia’s going theugh the program. Take advantaga of Tony's Comme the place to go for advice and lve chats with the mester of motivation himselt And with the help of that support and motivation, hope you'll “pay it forward by sending Us your results We want you ta be counted among our Success Stories so you can have Your chance to be featured in our TV eampaigns. You'll beable to inspire as many people 83s possible withthe fact that roalftneee and health come from doina what 1 takes. and ‘eal people (like you and me) nave what i takes! |heve ne doubt that as you go through P9OK?. vou be telking aboutit to other people. That's ng to croato mora ales. I your ntrusiesm end hard work haipsus get P9OX?in the hands of more people, I want you to get the reward too, That's what being e Teem Beachbody Coach ot about bang an expert—but abot inspiring peop to take action and go forit Believe me, payato find out more about coaching sooner rate than lar. But right now, the priority Is to take @ deep breath end dive in. Welcome to the Future of fitness: PSD GDA CARL DAIKELER Chairman and CEO Beachbody and Team BeachbodyPavey arated Peer traes 2 LesslsMore eee lal eet Reed ‘THE SCIENCE BEHIND PY0X2 eisai Poo Peano een ei Cesc aCe ete ey presi Pua N q eat p ] Peer a ead 28 Supplementation Pe ee eC ee ee ka es Paar Cee ad Coe ae ee eae Soran oe) Pee Cee Bea Pra aro aoa eat ead Baer eee ed cat Cae aod Get a Free P9OX2 Sint 70 Srna Seat pace) eee) Reon Ce eet aed Peasy ects Reed TABLE OF:tONTENTSINTRODUCTION SYD) cd HOW IS IT DIFFEREN au bale Je Peretere eee eae De aera ay Co et re cee oe eee ee Sag ree ieee a Ue en eee Caer Pe ec eee en eee ee eee ene ee ict ee ete enn em ee rete ees SeerMUSCLE CONFUSION™ 2 i eee eu ue enone see oer ea ee eer ey eer ere eeu rea re ae Foerster eerste Reta eer aca Cen eee i Pret cee ets be training § days per week. Remember what you learned ea re ee ce eae NL esa ae er em ket. ee eee eee ene Brie naeae nn eter arnt ort poe eee ee hoe a ek ey oa Lk aa lerem tors oe een ete etm as oe iets nan Porc o ker ein elena Ms ot. So while P90X2 isn't technically harder. i's probably Pom ec tae eee Seek enn ae ee rd oe eure ear tae renee Prenat aera ee ESE a ae ‘So back othe reediness question. I'you can complete the Ft comet ee enn orc ee ree ae ee eee ar ear mee er a er eeePROGRAM OVERVIEW r Pe + i } ical ees es TD iso aa Wiekcome to P9 ‘Youre holsing the ne orkina w rots Ime create the agree ifs been well worth te efor Chances are you've torn through the of ‘you pickes up PSOX*® or @ handful of my P ‘on ONE* ww have, then you're feady for K2. If you haven't, but you" Fit Test, don’t give ita thought. You'l fine p ‘masifications i P80X2 if you need them. new milion geting Fegults from going tothe aym. Wk t ing and exploring tachniquos to ereate PBOX. It neoded variety, choices podifoatione go it could work for everyone and preventinjuries, boredom, and the dreaded plateau effect. Tho result was e taining technique you probably knovr well by now: Muscle Confusion, Aer two am fay test groups, we launched P90 had ever ork an Ne alittle scared at fst, whe others ve tat 12-hour hardeore workouts YourTVsetcould produce ned that POOX demolished the plateau ‘ofits kind that combined weight Waining, ‘weight exercises, yoga, Kenpo Kerate,cora exercises, andfunctional hiness— ali learned that professional athotes fom around the world were using and movie stars were also choosing PSCX over antiquated, stale routines that eit give thom tho results thoy ncoded. This combination of first timo vollintesrs and uno lebity encorsernents wes the tipping point thst opened the ‘door for milions of othe folks totake ths challenge, Seven years after its inception, OK has beseme tno #1 ftnese program in tho USA, Daring its development, we had no idea P9OK would become the phenomenon itis today ‘Ass result Tl tho responsiblity tomato itaven Detter. For P9OX2, lent nuod my quest for fitness knowledge and enlisted the help of some ofthe brightest mindsin the business. 1. Marcus Eliot, Steve Edwards, Steve Holmsen, and S 2 Fuge rae in hslping me davalop PBOK2. Wo call the recut M thought POOX was state-of-the-art fines, walt" you exper goal with Power 90 was to helo people get healthier, stronger, leaner, end better in 90 daye, With P9OX We teak that simple modol and mado it eXtreme. And now with 90K2, you have an opportunity to journey even higher Now gat ready to Bring th... agin! ‘Tony Horton Crestor 0X ana PSOX2THE SEThis is hovr il go down in the Beachbody history books. We onginaly crested PYOX for gracustes of out hit program Power 90. Andvwhile we knew we were making ram, noone {outside of Beachvody jexpecteditte tininto the phenomenon ithas. In faci, most big nares inthe industry thought we were ‘hooting way too high in our expectations ofthe masses, “I'l never People aron't willing to werk thet hard ‘So congratulations: You've proven the “experts” wrong, Not only hard, but you've been seking ve for mora, And here's our ana Ss {kaon applied setence gested toward human performance and visible results: PBOX2, There's « sports adage called “buying into the system? that relers to how wall a team of ethletes comes together under & s philosophy. P8OX2 isthe new system wae asking you te buy imo ‘The original Power 90 wes a combination of ecient finess an fun, unere Tony kept you laughing 80 much you didn't feal ae you were buying into anything, And while there's scienca (called Soctonal Progression") behind its creation, that prograrn wes mainly about cansistaney and just Pushing Ply ‘ith POX, we uoped the sophistication level and asked you to ris to the occasion and Bring It With POOX2, we're bringin’ it agein, this time adding 9 new lover. At ‘ual, Tony ie hisentertaining eet, delivoring a unique Blond of mvation and hum 0x2 isn't necessarily a harder program than P9DX, but it does adhere to the most fern thinking in sports science. "Bo your best and forget the rest” stil the idiom reliving by. only now we've expended “yout best” to include form and function instead of just effort. THAT isthe evtea distinction, As any top athlete wil attest as ‘you ack more rom your body, it beeamee lees about just doing and more about how {You do it. P9OK2 wl connect your sense of performance with your sa warenos Finishing with good form e new more important than finishing ize "Muscle Confusion, aks the perioized training schedule of P8OX, ugh program. I taught i adaptation, mastery, recovery, and how to train in with transitions in between. For PSOX2, we continue with these principles, but allow more individuality, because {8 PSOX rad you've earned our respect 'Pe0X2 is designed to lat you get the most ut of it based specially on your egends, cn raining phase and corresponding recovery period is dosignedso Itean botaloted to your spect neodsNEARLY EVERY MOVEMENT You DO IN P90X2 IS CONCEIVED WITH AN ULTERIOR MOTIVE: APPLICATION TO REAL- WORLD FUNCTIONALITY. ane In addition to getting you into amazing shove, Beachbody programs ehways strive ta help you function better in every aspect of your daly le Whether it lifting # box, throwing @ bal, oF running a maratron, our programs can help You Complete itin = way that's efficent end sete for your body. With PEOX2, weve taken tis concept {oa laserspeciie vel Neary every movement in P9OK? is conceived with a7 ulterior motive: I pales to real-orld functionality, The human body is an ineredible machine Untortunetaly, we're rot tought at » young age how t0 cope with life and Keop our bodies functioning properly. Tho result ie that most fof us age with injurios or bac habits that load to a breakdown in our Kinetic (or movement) hain, which Includes our skeleton, muscles, ‘and nervous system and the way they wark together to create mavement and function. The ‘movements, workouts and entre rsining schedule of PSOX2 are designed around retsning the Kinetic ‘hain, unirring inefficient movement patterns sd einstaling the comact ones, withthe utimste ‘im af getting your body to move the way i's supposed to s0 its stranger and more agile Follow PRGX2 through ots end ad you feta vitally every ther physical ask you de wil become easier Se (ne of the ways we improve functionality = by Intodueing intabity into the exercise wee doing Thincof tas» greduate course ater your undergrad ‘ogres in Muscle Cnfusion now were challenging thowhaleaystem atonce Wedo isin several evs, Sometimes we Uae outside aids ike stabilty and mesic bale, whieh remove the eacurty of 8 fav base. Omar mee, use unter movervents, which mimic roa} worid functional wth st halt they a onatime, throwng everything ofbalaee, Having an unstable platform forces your body to create is ov stablity by fring ts muscles harmony. As your stability improves, youll bein to discard old patterns that recrulted ligaments and tendons for srength, and revert ack tothe mere natutal and strong way of using themuscle groupsinharmonyto costo stably You'l walk with less efor, your posture wil Improve, and your everyday movernonts will become smoother. As your muscular balance improves, you'll find it easier to make athletic js. Your strength and speed will improve, and youl find teaser to build muscle end/or lose ft. The new take on doing your besten! forging the rests forming Vou cdo you best to nish wah Set with prec fo In PBOK2, when your form fas, You're done. No arching your beck stirping your Shoulders, oF tying to move your dumbbel to cheat an oxorcice,Rocosrch alte athletes and youl find poopla who mastr form, rom the wey defensive back positions mec o backpedal end change Gecion wih his dsignatod rocoWver tothe wey an ‘Oympliter wil absolxealy stop rainnguwion form i lost Injury happens ven an atlate sacrifices form, Progress is made when the body laare that form mauors. Welcome (oth big time, The P92 system is about waning the right musces intheA significant factor in increasing athie performance is mobility. Most acuits are in we when they watch the way children move Without » lifetime of wear and tear and bed movement petterns, childran move with a fiuisty attributes t0, woll, youth. To combat learned patterns and. preserve the natural ‘process of growing uo, P9OX2 hes incorporated four very different flexibility techn quas: self myofascial release, static steiching, ballistic stretching, end neuro-integrated stretching Solf myofascial release is done with foam taller (ora piece of PUC pipe or medicine bel. Self myofascial releace will smooth out your ‘muscle fazoi (connoctive issue that covers wach ‘of your muscles), which enables your muscles to function more eFciently. Thing of tas raling over the knote that have accumulated over vyoate of abuso or neglet. It works nthe same fy @ rolling pin breaks up and flattens out lumps in dough. The aim of sports massage is to reshape this tissue, Daly foam raling can domoretoenhanee your pertorman thorapeutis movemé We've also provides more traditional static etratohing alternatives an Toller in play, nd we want you to use ther too. Long, slow stretching, especially after exercise, is sila very effective oo, not jst for recovery, but for overall attitude and stress etease.In2 perfect ‘world, we'd like to see you take 1 day week ‘and do @ long, slow sttetching routine, which fffectively turns your X2 Recovery + Mobility routine neo a double workout lays you foem cll, other days you use ‘tho strateh option. And we stil have our ballistic stretches from POX. Huggore, shakers, ang other movemont that take your joints through & full ren ‘motion in the ecol-downs are still a practice! mponent of POOX2, You're aso going to get femilior with something now Neuto-Intagrated Stretching (NS) technique that combines two stretching principles called Mechanical Elongation and Reciprocal Inhibition. This basically means one mu der to lengthen another, and Well doit for secifie periods of time with the 21d of 9 resistance band, tabilty be This stretching technique is especialy effective iter dynamic workouts like Plyocide end PAP. Upper and PLA. Lower, Bui t001{r20 10 use it jnyiime you're in the mood, as long as you're totally warmed up, AnUGE COMPONENT IN INCREASING wuman PERFORMANCE 18 MOBILITY.Inthe third traning phase of PIOX2, well Introduce You to somathing termed Complex Training and a ‘Bhenomenon called Past-Aerivation Potentiation TPA.) Until now, these techniques were only valable tothe wortdsolteathictes By studyeg the Telationshipbetwoen athltas ond Complex Training, (we've bean abe toutine the most pertinent eleren inatrening program targeted tothe masses. ‘The Chairman ofthe Beachbody Scientific Advicory Boardis br Nareus lot angie PeakPerformarce Project (Pa) is integral to PQOX? and the evolution of POX. Pa an applied sclance training fecity in Sante Barbara California, where the oeto of PAP ‘on athletes has boon tudled for any isabriefsummary of what they ve found, “AP, 2 major route to improving performance is through tho appicabon of Complex Trang involves con with biomechanicaly simisr plyomotribalstic movements as a means of taking advantage of Post Activation Potentiation (PAPI, 3 phenomenon that afore to enhancement of muse fev0n as ‘result of ts contract history. Pa has found tht Compiee Training is far superior i. developing athletic power to either resistance training or plometne training alone, and hile ere are ther mechanisms involved in P3 Complexes, the successful manipulation of PAP. plays or For those wishing to sig dogper into the science, ‘aol provide inks on the Web site Fr sow here! the abbrovited explanation of PAP. “Heavy loading prior to an explosive movement induces. @ high degree of central nervou: ayatom stimulation, resulting in greater moto nit recruitment and force, whieh can last from to 30 minutos.” Tarsletion: Doing aweightod resistance exercise prior t2 an explosive movement ean increaee the amount of power produced by conditioned individual, This meane the patterns in the body that make you jump higher, move faster, and Tit more weight are Improved by refaiguing the bodys muscles in @ partiulat woy, Note: We said in Conditioned individuals. hers 8 reason don't get into PALE until the third phase of the program. In each training complex, we follow the two PAP cxercises with two more movarmonts that torget areas in the body weve found to be weak Ina hign percentage of athietes. These exercises fate focused on pelvie and scapular (hip and shoulder! instabilty So mst only wil Complexraning help Increase your over and explosive strength fl greatly reduce ‘he chance of your going injured. Spore progr weotking with PS have seen thst ae or non-cortact- rolated sports injuri drop to vitally zor, Noxzoal Force Pretriniog ‘Time (Seconds) CeesBea UC Cesar TAKA EXPLOSIVE RESULTS) NN PHASE Tein rirg tae ons G ‘specficallyemyouratiachmnent to the ground This refers not Jest to your Ings but 0 your fentira netic chin, meaning {your musular,stleta, and nervous systems, Theres saying thet ‘You carte #eannon from @ canoe” (thor words, it your base st sob he reat of you cenaiy wort Be when you ‘Stomp to do anything explo ve Tha goa ft Phave 1 feo halp you create a sod tttachment to th sath e0 you can 6 ther moverers without compromieng sour fom hen this heppene, oul ook fool and psform bata. PHASE feanaston and swangthon txertung above ten ee Tha oining pose wi be noo! famier to PODXer tothe origina’ program These ae the indi! workout tat hve eve verte et 8 yeaa, ut now they maang from unsbio~ ot Metc™ postions Tos il promote Seong gov hace more seems Incyte io fealarid movement tebutng in enkanondpetonmanca. Since thisis the phase whore the meet vise body compost chong 889 veightloss or muscle gnn.ocur WoN reorpoat! our two acdionl wort (Slane Shur tere dus swap these wo workout for Ghost sacks Balaces Xe Showers? ‘ame ten you var tolenghen ised ‘leat hiss Corkesongingsons PHASE This is the money ph wate we take athe charges ‘reve bean making in your ody an fous hem on pure performance, The key to this phase is PAP and doing repeat sre of ovem cellos “corpixos? Thase werkouts vit estoy youinan oh go beaut way Afr f few wooke of BALR, your body wl es ‘ore springy andioco, 0 you were [0 ‘brew vers far Camele)"youthening i &) Tea R TLR td Notice on your etandar that we give you a vais amount of time to choose how long each phase ‘ot your program should bo. The ie becausd each ‘ime you doa round of POX, you're Ikely to have ‘Steront goals. Some might take only 30 cays to complate, while ethers might ake up to Greeks Phase 1 going to be very challenging for mary Deople and we recommend that you get pr 8201 at before moving on. You don't have 0 éompletely master it thet could take your onto lire) but you shoul fool reasonably profient at ‘ich workout botore moving ahead, Stil, don't ‘extend eny phase for too long or youl get stale, 4nd adaptotion improvements wil slaw down Optimally, we recommend 3 to 6 weeks, ‘Those ioking 0 gain muscle mass or lose excess body fat may want to spend a tle extra time in Phaso 2, which 's why it Includes two ext Workout options. Romomber, you never want to oxc00d § weeks in ony one training phese before moving through the rest al the program and additional recovery periods. Think back to what you learned in P30X Ary type of raining done for 100 long wil lead to a retulte plateau, Even if you dos't care at all about belanco oF performance, doing the fist and third phase Will Neip you got Better reauite in Phase 2 Wo recommond 3 to 6 weeks. Phase 3, the performance phase, is where you're likelyto see the quickest improvernents in your fitness. But Keep in mind thatthe flame that burns twice as bright burns half #s tong. And we all know how THAT fous. You shouldnt push ths ‘hase fort long before moving ito a recovery period. We recornmend oniy 3t0 4 weeksNo recovery wosks are bullt into F802 because ies designedta betallored to your specific goals, So because there's no absolute schedule for this program, you won't find a specific recovery week structured into your program. Instead We provide en exempia and lat you work it in where you need it Senoduling workouts can be challenging in our everyday Hes Having the freedom to schedule your workouts, and your recovery periods, means you can fit them In around hectic times. This works out wel because there's no set amount of time when You'll definitely need a fixed recovery period. In POX, the training phases were all vary similar. This means the evaptetion/mastory ale happene ‘quicker (G00 tho P3OX Fitness Guide). For this Teason, the original P9OX “recovery” week was flso a transition week. It invalvad changing the nergy systems that had been stressed in the prior ‘weeks The principle fs simple You newd to change "up what you're doing to avoid a results plateau, ‘The throe training phases in P80X2 are much more variable than the ones in P9OX. Since thare's less adaptiveimestery overlap, I's not ‘necessary to take a transition week after each 3 Wweeks of raining, ar evan necessarily after each phase. Esch new phase of PSOK2 has diferent targeted workouts that create change in new areas, meaning that you reset the adaptive mastery cycle. Guidelines for your nerconalresevory period are fairly stroighttorwore: Transition into a recovery porlod whon you're very ced, but before you're. ‘exhausted Tha bet incite that younsed recovery time is when your workout performance begins ta decline instead of improve, or whenever You bagin to fe! tred and sles, ike you just cant sleep enough. These aro signs of evertaining. One thing we avaya recommend ie thot whan you langue, take some ret. ers an old saying that “it betior to be 25 percent undertained tan 1 paroant overtrained because over-ening means: there could be a breakcown in the fer of lness ‘Also ko9p in mind that wo uso wooks because thay re convomant. Sven's not a magie number of days, Sometimes 3 days off Is sufficient Sometimes you might need 10 or 12. There ate {oo many variables at ths level of training to have only one schedule that everyone should) follow. When you step up to P80X2, you're in an elite group end now you havo to take more responsiblity for listening to your Bosy and managing your schedule Mostathletc trainers schedule recovery periods, that ange from a few days to 2 week every 3 106 weeks. This maane that. on average, you'l Want 10 schedule at foest ono recovery pariod Into every So-day training cys, But possibly a8 ‘mary 2s our. fs up o you to leton to your body land make decisions like an lite a Cardio Isn'ta term generally associates with athletic or efit training plans, 60 we've thrown it out Cardo is actualy NOT a type of workout but a catchall slogan for anything that tains your hheatt. What you won't soe in this program is raditione!” cardio training usually some kind of stoady-state aerobic workout that, a this eve, Would barely serve as a warmup. Each workout In POOK® targets something sonic And while that epecifity never cals out the word “cardio? your near will be gating # lot of exercise Wit the training schedule provided, you're etnitaly going te get loan, You won't be needing the Lean Schedule option fetured in POOX. Double workouts are ail eective, Dut were not going to Provide tery here. Here's more deta When youdos double schedule, you slmost aways rd up compromising one of ve two workouts P20X2 workouts are acing to take you to task IF youte Bringin' Ie the way you should theres not ‘going tobe much energy left fora second workout So our version of doubles would be to have you 246 X2 Recovery + Mobility anytime you like ‘But we know sore of you will have goals beyond simply completing X2. Endurance athletes end cardio junkies have an almost uncontrollable urge to moves lot If this is you, aways make your other workout ofthe daylight aerobic or base: level session, no matters run, bike ide, swim, or warkout video. This can help increase your aerobic efficiency and actualy help speed up your recovery process. Just keep it ght you start buming up stored fuel and breaking down muscle, Your primary PSOX? workauts are going 1 suffer, One of the parke of P90X2 isthe hotel room vatatons. Every workout st up 80 you can do it onthe road using few tands a door atachmont, and furmture youl in in any note room, Sony, all you folks with hectic waval cehedulee, weve |ust eliminated your easiest excuse for getting Dut of overise. We're also quscting you're cing 10 be shocked by just now effective tie version of the program is. Chances are prety good that Yyouive mace your twist to 9 hotel gym,eae ase You! notice thet Tony repeatedly mentions “the fitness experts” during the workouts When he ereated the PEOX routinas, Tony wes quick o decide that to present world-class programming to people, ne wanted to put together 8 worldclas tearm of acvicora. For 730X2, he did the same thing, and ths time aded extra science you've spent much timo on TeamBeachbody.com you already know some of them, ut hate they all are so you'll know who Tony’ talking about. For ful Bes, check out ToamBeachbody.com, STEVE EDWARDS Athlete, cosch, trainer, mutitionist, and human lab rat, Stove has been overseeing all of Besehbodyé ftnass end nutritional development since 200%, as wall as serving as the Message Boards Fitness Advisor. DENIS FAYE Better known as Beachbody Advice Stat, the formerly weight-svallanged Denis has been sucating Beachbody customers and aiding their transformations since 2002. STEVE HOLMSEN 2 funetionsl trainer, extrome shier, foam rolling afcionade, end Tony Horton's primary covonspitatr, Steve has baer hang raiseTony’s game since Tony enrellad in ono of fis extreme ski comps meny years back ‘SARA RYBA is NewYork based registred diatcian and certified nutritionist has been working on Bezcneody nutrition guide eines 2008, STEPHANIE SAUNDERS. Formerly a professional dancer, Saph's been a personal trainer and ftnoes instructor for 18 veers, Also a Beachbody Advie® Sta marber on the Message Boards, Steph put the Saunders into tho POOX "Saunders Stretch Cycle” DR. MARCUS ELLIOTT AND THE PEAK PERFORMANCE PROJECT Dr Ellott is tho head of Beschbody’s Scientific Advisory Board, A Harvardheducated Ditysician specializing in performance enhaneoment anc the covelopment of ete ethetes, hls the founder of Pa. This raining facil is dedieated to applying cutting-edge selence for optimal athletic aohievarnent He's trained some ofthe worlds best athletes neluding those atthe U.S. OlympieTTalning Center, the Austrian Insttute o Sport, and the Soors Scenoe Institute of South Arica. Sine 1998, Dr. Elo’ primary focus hes been on peak performance and injury prevention | US. proeesional power based sports including baseball, basketball football, volleybll socser Forte past few yeare weve oon work with Dr ligand Ws taf et P80 apoly the systems that work for athlates atthe cuting edge of sports 0 the general popution,PI0X2Z PREP rae ae hale) ma “BEFORE” AND “AFTER” PHOTOS. Canis “BEFORE” AND “AFTER” MEASUREMENTS BON at a opt ee ee enero eet Paalecenrerni tere een Ror nie tamara stachintefapi tape pine rata ton hide eatnreeeeriony perder ee Heer rei eetarenceer eeareenrar tia re rere eaten tian 1 RESISTANCE BANOS Ce eee co a ke ee pe eat ne Pe Rtn Co a ae rein) Sane a ert Tet er nea ee ee a) Ce . Pts ee ‘As with P90, you're going 1 see alotof pull-ups, chie-ups, and core mover Sone a tn te eens Re ae eer er Ac een aT Peete ia eke Oc oe Cee chee ee CSc at eon ee escrito ani Soh ea Meare cence geet Sir ete 5 pounds (and maybe even 3 pounds). 25 pounds for women and 40 pounds for Neco te oman anon Nance ai genta aenert aad iner ee oennat ne aL acer Inner oe rien ed (OC Lenin enter een seri Oa ve read about the importance of taining with unstable platforms, and nothing Se can ere ers er ommateenen erie brnitre, but we think you'l be botor off doing it the other way evound. Use your ogee Coker Rt ttre ana apcan far is in mind when choosing the size of your ball Tho smaller the ball You have, the BOO ea One rec ea eae eran eunaene eeed EE eee hee roe ee rr Te oe te er een te aoe pi Lae rae Lat sake i een ane RSA ee rea neat ne tan en crete u can just stretch. but you'll be much happier if you inveat ina good foarn roller A ieieear nec cme ener Neh el Baking to reduce muscle and joint pain. The longer you weit ta try i, the louder CCRC Meriter ats ad Done noe nt ta Lean tee ths elver device is going 1o greatly Improve yout workouts. Not only does the Ua een err rat ta are yee neeurn el teat Cun cee rec erate arin i Teac Ler a ce et era re rth ener oy ae Take eerie ane cet he eee poe anne eee enter aan Sethe oi eineesen ae yee a Toon ae ae eee ee eae eerie ten iene P to four And while we cell them optional equipment, ones you've used a proper TRE ae cu ere tat eoreen eerie AS cee nS ent Treen ener CSR Ie eee Mia tae ene eens Ne a Tenor earthen enw eee Sa eee et cena eee rtonrraemndy Se en Sere eee on TUR tn ace are kindof lke stable medicine balls They allow areater range of motion during Oe Detieen eens ot BA/JUMP war ers ror OR ee eet ee eee eo ne ne ai traeoC ec cs ee mn Cd ‘properly. Nutiton is the single most important step in recovering well for hard ‘exercise. So don't ignore the Fuel Your Performance Nutrition Guide that came with te ee Cuda ra uC eee eee am ee Nas ee ne ue wea Re De der oa Rene ete aa Eeohe fucseet ct i ere en Et or‘SUPPLEMENTATION P20X2 is an extremely intense fitness program. Sheer will and determination may get you to the finish line, but to echievo tho best results, you've got to have the proper quality and ‘quantity of nutrition. We make thece supplomnts optional, so you have & choice. But know ‘that P20X2 supplement recommendations will supply your body withthe necessary nutrients to give you added strength, energy, and stamina for each workout Keen in mind, supplements are not drugs. Supplements are taken to subtiy assist the body to naturally reach end achieve beyond normal avoryday activities ‘The cornerstone eupplemente idonified below have boon eroated to help you get the most from your etfors throughout this program, Note: We don't trust 2 supplement that promises to do something for nothing. Tho P9OK2 system s what we lee to cal "supplement assisted” Moking Shakeology part of your P90X2 Nutrtion Plan is 8 great way to increase energy and redues junk food eravings. Shakoology is a patont- ending, nutrient-dense superfood protein shake. Packed with protein, “amiowants, phytonuttien's, prebiotics, enzymes, and many ree ingredients— Tike adaptogens, camu-carn, and sacha inchi—it gives you unique nutrients ‘you carrt gt om an ordinary diet® Choose rom two flavors: ich, decadent Chocolate or rtrochin,trty Groonbory. Whether you use it a8 « moa! replacement for woight loge or a6 @ health snack alternative, Shakeclogy can help you reduce junk-food cravings, got Toon, improve digestion, ana increase energy to get you hnough your PSOX2 workouts" You need it ‘Tolar more, vsitShaksology com. o order, ask yourTeam Beechbody Coach (0 g0 to ShakwologyPS0X2.com. “There 2 60-minute window ater taining hardin which you need to fuel your body appropriately to maximize your resultsin terms of both weight toss ‘ane perfomance. You'll et beter results and recover faster using Results and Recovery Formula, and it tastes $0 great you won't Bolieve how good # is for you. When reeovaring from intanse workouts, this formula will provide you {with the wtal nitions you need to bounce back from your workout" And the POWER THROUGH P90X24 (caw Ws 4m a AND YOU COULD BE ON TV! ee creme en ce aenneneree nari tenors on) ee an a ee reer ere eet eet er Maen a Site caren erate ny aes Oo ea eer a nenae ane oe eeeten tetera tae a Mr nec ce ee Sora oan See Caan ‘Take “after” photos (in the sare poses and clothing asthe “before” photos) een Sen enn es Oe nea eee een ae aa errant Se ase ee a cd Breen are Bre eee ee ee ee eee rae So ee ere ne ocr Ld Foe eee tad a Te CU ere eel hg Steen eer ey rs eee eeteetee eee Ps ee cc area ieee Ee eet Sete oem eet tear nent’ Coca ese ene AresTo most accurtely determine the progress made in your strength, power, coordination, fx, ‘and cardio endurance, be sure to deeorm th teat undor the same conditions and timaline 08 the FitTest you took prior to day 1. Record your “Aiter Day 90" rosie inthe blanks provided in this socton, It takes fot less time to keep your results than i tok to get them in the first place, You'l be surprised at how well you'l maintain your ‘eurtont fness with tee 00d workouts por week AL this stage, ifs not important t spodity the actual workouts you need to do, because you'l instinctively be able fo fe! i for yoursel, Your favorit tres? The throe you naed the most workon?The points justto keep stimuisting your ody rogulrty and eating well, and you'l kaop those hard-earned improvements. Don't count cn I lasting forever, though. Eventually you'l esd to plan on once again doing a complete program if you want sayin top shape, 902, ke PSOK i an incredibly versatile program. You ean mix and match these workout to Ft ust aboutany sports, eration, or ftnss routine youd ike to do nant. For mare suagestions, check out the ail on eutomiaing PUOX2 and erating hybris workout programs int PBOX newsloner YOU can ais0ackspoctequastons onhybeds, maiananee, ‘or anything ese on tha Team Beachbody Message Boarde at vw. TeamBeachbody-coneee are ee tenets is Sra Seen rena ere eet Peres Mare rene ecco steerer for Alveays begin talioring ahybrid program ene Peete enn! eee seh een en eet erate ene eet re ete a Peer ere ery Peete et oa eee Pera ete Peer nios Peer ere cr a Se ene ee eee esd piace i Coen ye = Oren Peed peer eer ae ieee pease | Deca De anor | cee Se Nee ree Pod Peco DP de ard ena Pane vee erg ee ered Cae Sree ea Ore ts es POR orcs Pea aeTany Peers ees deen Dre ee Pe error ere y nt uorer eet Cromer Paneer POEs ape ered Pees say Paar Lied ce eee De Se eee speed quickness, agit. explosiveness, eerie Cee Cae rg Cpe erg Paes Pagel Sole oe Pee Trains Pas Cea ecoeee eg ee aoe Bets stett ert ee een ere er et a ce ce ee Perse ent tent ee eet cea Pere tt cee ete es Cee ee Ree i Ry een et en en ee | Pee ee ee ee ee me) pee eee gt) eee nD Rare er ere et ee een! | eee wr ea ee a Rear eser eee en eee rat eect ker tae ona Cee eae ean een ed | ee 7 aCe eae mus | ee ee Oe ee ee ae eee es | Pee ee ee ee Pye Sa & De WHAT'S NEXT? >‘Are you teady to get in phenemenal shape? Become stronger, jump higher, and run faster? Then let's go! Because nov you have all th information you need 10 Bring It Again with P90X2.