5-1- P90x Core Synergetics Schedule and Routine

P90x Core Synergetics Workout Routine – Complete List of Exercises

What are p90x core synergetics?

Joining the gym and working out is an interesting thing because there are many different ways to work out. In a gym, you can do different types of workouts like pushups, sit-ups, lift a weight, and many other types, which can make your body muscles visible, stronger, and make the body durable in daily routine works. But if you want a best-shaped strong body then this workout is worthless in your life.

P90x nutrition and fitness plan can also help to keep you in the best shape.

One of the best workout examples is the p90x core synergetics workout, which focuses on the development of abs and abdominal muscles. The length of P90x is long enough to get all of the core muscles working, as well and the back and upper body at the same time.

The result of burning all the calories in this training appears as a stronger body for moving around on regular basis.

For complete information on P90x, check out our p90x workout review and p90x lean schedule.

P90X Core Synergetics Workout Benefits

Every exercise has its effects on muscles. For example, lifting a dumbbell strengthens the bicep, running makes the stronger thighs muscles, the same as the p90x has its direct effect on the abbs and core muscles.

For example, a bridge is an example of core exercises to strengthen the core muscles. In this exercise, the person lies on his back with bent knees, and then he pulls his back up to get a neutral position.

In this condition back is neither pressed nor arched on the floor. By avoiding tilting his hip he has to align his hips with his knees and hold this position as long as easily possible.

For more muscle-related information, do follow our article on p90x muscle confusion and p90x plyometric.

P90x core synergetics workout list is longer than that of normal p90x workouts but due to its long period, we get better results. The workout during p90x synergetics is interesting and provides you enthusiasm and makes you energetic for daily routine work.

P90x core synergetics workout provides you the strong trunk and lumbar spine muscles. These muscles are very important for the body because they support the whole of the body in any kind of daily routine work and as well as any exercise, in short, stronger the trunk and lumbar muscles stronger the body.

P90x Core Synergetics Benefits

Those females who have been pregnant probably experienced less ability to lift the weight, this is because of the weakness of the trunk and spine muscles.

One more benefit of this exercise is improvement in your balance ability. You spend a lot of time standing that helps you to promote your body to increase balance ability. For flexibility and balance purposes, you can also check p90x yoga.

There are many other benefits of p90x workout, you can find in the article p90x pros and cons/benefits.

Equipment for P90x core Synergetics. 

Following equipment generally are used in p90x core synergetics routine

P90x Core Synergetics Equipments

πŸ‘‰ Yoga mat

πŸ‘‰ Pull up/ chin-up bar

πŸ‘‰ Push upstands

πŸ‘‰ Yoga block

πŸ‘‰ Heart rate monitor

πŸ‘‰ Foam roller

πŸ‘‰ Resistance bands

πŸ‘‰ Adjustable dumbbell set

πŸ‘‰ Stability ball

πŸ‘‰ Medicinal ball

πŸ‘‰ Weight bar

πŸ‘‰ Towel

πŸ‘‰ Suitable sneakers

πŸ‘‰ Comfortable clothes

If looking to start p90x home workout series or only interested in the core Synergetics workout part, do a checkout list of p90x equipment like p90x dumbbells and P90x resistance bands etc. for better results.

Who Should Do P90x Core Synergetics?

The answer to this question can be given shortly as β€œeveryone”. I describe it in detail or specifically, its best answer will be the fat persons and or who feel their core muscles weak and want to make them stronger and clear. For example, according to human nature, everyone wants to look pretty, but normally have fats on their belly and face back muscle fatigue and doing some work. This training makes perfect abs and core muscles stronger enough that not only make the beautiful body but also provide strength to complete daily tasks which include lifting heavy stuff.

Core Synergetics P90x Workout is for Everyone

Women can also perform all these exercises, do checkout p90x for women for more details.

P90x Synergetics Rounds

As every exercise and workout cannot be completed in a single set or round, the same formula is applied in the p90x core synergetics routine except one difference that is it’s a long workout. There are the following rounds in this workout.

Round one

P90x Core Synergetics Round 1
Round 1
Sr No.Work outRapsTime (Seconds)
1Stack foot/ stagger hands push-ups564
2Banana Rolls12119
3Leaning crescent lungesΒ 5141
4Squat run2,360
5Sphinx Push-Ups538
6Bow to Boat3108
7Low Lateral Skaters473
8Lunge & Reach331

πŸ‘‰ Stack foot/ stagger hands push-ups

This type of exercise does not matter, but time matters. Like in this round of p90x core synergetics routine you need to hold this position for at least 64 seconds. Five raps with this time lap are enough.

πŸ‘‰ Banana Rolls

In this exercise, the best time to complete this role is 119 seconds, which means that you have to hold a banana roll position for 10 seconds and then become straight for 12 raps. Then turn around and repeat this rap in reverse like superman.

πŸ‘‰ Leaning crescent lunges 

You have to complete five raps in this workout with each of 141 seconds, by making an angle of 45 degrees.

πŸ‘‰ Squat run

Five raps of this workout with each of 60 seconds by holding lightweight. You can pump your arms as if sprinting

πŸ‘‰ Sphinx Push-Ups

Five raps with each of 38 seconds, you can add more if you are calm with it.

πŸ‘‰ Bow to Boat

At least three raps, each rap consist of 108 seconds, if you are comfortable and use to this position you can do five repeats.

πŸ‘‰ Low Lateral Skaters

In this exercise, you have to hold yourself in this position for 73 seconds which is enough for doing these four raps.

πŸ‘‰ Lunge & Reach

This exercise may have different time laps according to your practice. For example, if you are a fresh candidate of the p90x core synergetics routine you should do three raps of 31 seconds. But if you are used to if you and add 31×4 seconds for four raps

Round Two

Core Synergetics Round 2
Round 2
Sr No.Work outRapsTime (Seconds)
1Prison Cell Push-Up987
2Side Hip Raise470
3Squat X-Press291
4Plank to Chaturanga Run260
5Walking Push-UpsΒ 460
6Superman Banana660
7Lunge-Kickback Curl Press2400
8Towel HoppingΒ 560

πŸ‘‰ Prison Cell Push-Up

Regular push-ups in this round by holding your knee at your chest for 10 to 15 seconds, and you can repeat for 87 seconds.

πŸ‘‰ Side Hip Raise

If you know this position you have to hold your lifting position for 53 to 70 seconds. Be sure to touch down every time you go down, and repeat for at least four raps.

πŸ‘‰ Squat X-Press

in this position, you have to lift lightweight in your hands and make a shape of capital X and hold for 91 seconds, which are enough for two raps only.

πŸ‘‰ Plank to Chaturanga Run

You can do one or two raps of this workout for 60 seconds; these 60 seconds are enough to make your muscles pump.

πŸ‘‰ Walking Push-Ups 

Walking push-ups is very important to make your thighs strong. You can do this by taking four steps forward and four backward in 60 seconds.

πŸ‘‰ Superman Banana

It is the reverse type of banana role in which you can move back and forth and repeat for 60 seconds.

πŸ‘‰ Lunge-Kickback Curl Press

This exercise should take 200 seconds to complete one rap. Of you complete all the conditions for this position 1 or two raps are enough for you.

πŸ‘‰ Towel Hopping 

Make five raps, each of which should be of 60 seconds.

Round Three

P90x Core Synergetics Round 3
Round 3
Sr No.Work outRapsTime (Seconds)
1Reach High & Under Push-Ups569
2Steam Engine4,584
3Dreya Roll261

πŸ‘‰ Reach High & Under Push-Ups

Five raps, each of 69 seconds.

πŸ‘‰ Steam Engine

Do complete raps and ideal raps as much as you can do in 84 seconds.

πŸ‘‰ Draya Roll

Two to four raps in 61 seconds

Bonus Round

πŸ‘‰Plank to Chaturanga Iso 

6 to 7 raps in 64 seconds. Each rap has a hold of 10 seconds.

πŸ‘‰ The Half-Back

Two to three reps in 60 seconds

πŸ‘‰ Table Dip Leg Raise

Ten raps in 56 seconds

πŸ‘‰ Cool Down 

Take 4 seconds to inhale and same time for exhaling and repeat it several times.

Bonus Round

Bonus round
Sr. No.Work outRapsTime (Seconds)
1Plank to Chaturanga IsoΒ 664
2The Half-Back360
3Table Dip Leg Raise1056
4Cool DownΒ 760

Conclusion

P90x Core Synergetics is the most significant training exercise for core muscles, abbs, back, and upper back body. P90x abs ripper X can also help you in this purpose. It provides strength to the core muscles and back muscles for daily routine work, other than this it has also positive effects on mental health. In this traditional exercise, muscles get stretched and may cause fatigue when it is done properly. If you want to get the best-required results then you have to do complete exercises with all requirements. You should also apply safety measures for your protection.

You can also check p90x calendar for other p90x programs like p90x legs and back and p90x arms and shoulder workout.