If you're convinced that workout programs aren't working and you'll never get into great shape, just learn more about P90X and you'll change your mind!
This success story and the open horizons created by P90X—the #1 best-selling home fitness program in the United States for several years—has proven that most of you can achieve a higher level of fitness than you ever imagined. The main thing is to choose the right program at the right time.
The P90X is not for everyone, and it has its drawbacks, but it is effective for most users. You can determine for yourself the type of training that will most effectively help you achieve an ideal body. One of the most famous athletes involved in the P90X program is Joe Bovino.
At the end of the test group, Joe's body was ripped, strong and, undoubtedly, in excellent physical shape. The company that sells the P90X product, Beachbody Inc., cited his achievements as one of the first success stories of the P90X program and invited him to participate in a national commercial and other advertising campaigns for the product (which continues today).
In 2004, I heard about a test group for a new fitness program called P90X, created by my good friend personal trainer Tony Horton. Despite a stressful job, chronic lower back pain, a 40-minute commute from the office to the gym, and many other distractions, I decided to join the group and see what would happen. It was one of the best decisions of my life.
He was also invited to participate in the filming of the “Arms and Shoulders” training video. Nine years have passed since then, Joe is already over 50, but he is still known as “Joe Bovino from P90X”, “Twin Tony”, “Triceps Guy” or simply “P90X Guy”. To this day, whenever possible, he trains using the P90X program, and he is still in excellent physical shape.
And now more about the program itself. A promotional video will help you make a first impression.
And let's move on to the details.
Nutrition
As part of the program, we provide a developed nutrition plan. Remember the main rule when losing weight: you need to burn more, eat less. What does it mean? There must be a calorie deficit: the amount of protein, fat and carbohydrates eaten per day must be burned during training, and at the same time manage to go into the red.
Download the P90X meal plan
Today it has been scientifically proven that only with such a scheme can the desired result be achieved in a short time. Our designed daily diet will help you save time and resources. It is based on healthy ingredients; here you will not find “fast” carbohydrates or too unhealthy fats.
Three stages of nutrition
- Burning fat deposits. Low fat, high protein
- Strength development. Reasonable combination of proteins and carbohydrates, low fat content
- Improvement of endurance indicator. Emphasis on complex carbohydrates, low fat, high protein
So is it possible to pump up at home?
You can't get that big unless you train 7 days a week! Practice!
Our answer is, of course, yes. By training at home, you can easily gain some muscle mass, lose weight, and simply get your body in a sporty shape. But if you set yourself the goal of becoming a huge “jock” whose bodies flaunt on the covers of sports publications, we hasten to disappoint you, this cannot be achieved at home.
After all, in order to build muscle mass, the muscles constantly need stress, which cannot be caused unless you constantly increase all the weights. At home, of course, not everyone has a barbell with a large number of weights or 40 kg dumbbells.
Well, if your goal is simply to get an athletic physique, then you have come to the right place. By following the p90x program and following proper nutrition or diet, you will definitely succeed.
Program overview edit
P90X is a 90-day program that combines different types of workouts, including strength training, cardio, yoga, plyometric exercises and stretching exercises. The program consists of a nutrition guide and a fitness plan. calendar and DVD videos demonstrating different workouts at different intensities from lower to higher intensity levels. P90X has a fitness test to help you determine if the program is right for you.
Workouts and exercises
The P90X program consists of 13-week cycles done six days a week. There are three training schemes (schedules), called “CLASSIC” (classic), “LEAN” (dry) and “DOUBLES” (double), which a person chooses in accordance with his goals and level of physical fitness. Mostly workouts last less than an hour. The schedule can be downloaded here.
Nutrition
The nutrition plan consists of three phases. For the first 30 days, your diet should be dominated by proteins, and the carbohydrate content should be minimal. At the second stage, the percentage of carbohydrates increases. At the third stage, the carbohydrate content increases even more. The nutrition guide can be downloaded here. The authors point out that the choice of phase and its duration is determined by the initial state of the organism. For example, phase 1 continues until the percentage of body fat normalizes, and only then does the transition to phase 2 occur. People with normal or low body fat can proceed directly to phase 2.
Phase 1: Burning excess fat
Low carb high protein diet. It should help you strengthen your muscles and at the same time quickly remove unnecessary fat from your body. Ratio: proteins 50%; carbohydrates (complex) 30%; fats 20%.
Phase 2: Strength Development
In the second phase, the diet will consist of a balanced combination of carbohydrates and proteins, and a reduced amount of fat. This is necessary to obtain additional energy and increase the performance of the body. Ratio: proteins 40%; carbohydrates 40%; fats 20%.
Phase 3: Increased Stamina
The last phase will be similar to a typical sports diet: complex carbohydrates, protein, reduced fat. Emphasis on carbohydrates. This combination is needed to get the most out of your last four weeks of the program and truly get into the best shape of your life. Ratio: proteins 20%; carbohydrates 60%; fats 20%.
More information on the topic: https://sportwiki.to
P90X in Russian[edit | edit code]
Incredible results before and after
Example of the results obtained
P90X
(Power 90 Extreme) is a commercial training and exercise program from Beachbody, which also produces the popular INSANITY®, Brazil Butt Lift®, TurboFire®, THE ASYLUM®, Body Beast® and many other programs. P90X is high intensity and lasts for 90 days. In fact, it is a classic CrossFit that includes strength training, aerobic training, plyometrics, combat skills, yoga and plastic development. P90X uses periodization and also involves taking sports nutrition and following a three-phase diet.
Flaws
- a commercial
- Not fully translated into Russian
- Virtually no muscle gain, since extremely high intensity results in severe catabolism
- Excessive exercise without prior physical training can be hazardous to health. The authors recommend starting classes with a lightweight version of P90
- A multidirectional approach leads to a decrease in results for individual goals (in other words, you are chasing two birds with one stone..). For example, if you want to burn fat and get ripped, then in fact half of the elements of the program will be useless. You can safely give up yoga, plyometrics, combat techniques, etc.
- Additional equipment is required, namely: a yoga mat and blocks, a horizontal bar, dumbbells (preferably set), an expander, a heart rate monitor, push-up racks.
- The food menu does not correspond to the Russian range of products
- Most of the published achievements (before and after) are implausible because they require much more time or the use of anabolic steroids
Optimization[edit | edit code]
If you want to avoid unnecessary complications and achieve high-quality results in a simpler way, then it is recommended to follow the classic strategy (which is in many ways similar to P90X):
Stage 1
- weight loss (if required)
- Diet for weight loss
- Workouts for weight loss
- Sports nutrition for weight loss
Stage 2
- gain muscle mass
- Diet for gaining muscle mass
- Training program for beginners
- Sports nutrition complex for gaining muscle mass
Composition of the P90 program
The P90 program includes 10 main and 4 bonus workouts. The complex is designed for 90 days of classes, 6 times a week with one day off. The program provides 3 phases of training with progressive complexity, one month for each phase. In the first phase you will find a series of trainings “A”, in the second phase – a series of trainings “B”, in the third phase – a series of trainings “C”.
P90 workouts also demonstrate a lighter version of the exercises, so you can optimize the session to suit your abilities. Among the members of the P90 team, by the way, you will be able to notice Anna Renderer, the founder of the POPSUGAR fitness channel. It is very convenient that strength training additionally shows the correct technique for performing exercises:
Tony Horton offers 2 calendar options: Cardio-Based and Resistance Based. Choose a calendar depending on what you want to focus on: cardio and fat burning or strength training and muscle tone. In the first case (Cardio-Based), you will do 3 cardio workouts and 2 strength workouts per week. In the second case (Resistance Based), on the contrary, 2 cardio training and 3 strength training per week. On Saturday you will always find the Saturday Special program.
In total, the P90 complex includes 10 main videos with three difficulty levels:
- Sweat (Sweat A, Sweat B, Sweat C) – cardio training of a predominantly low-impact nature with elements of mixed martial arts. No equipment is needed, but the P90 team uses a small 3x2 square marking on the floor (you can do without it). Classes last 30-35 minutes.
- Sculpt (Sculpt A, Sculpt B, Sculpt C) – strength training for muscle tone. For classes you will need dumbbells and an expander (or just an expander). Classes last 30-35 minutes, in the third month 45 minutes.
- Ab Ripper (Ab Ripper A, Ab Ripper B, Ab Ripper C) – short core workouts for 10-15 minutes. For classes you will need a mat.
- Saturday Special (one lesson for all 3 months) - aerobic training with strength, isometric and plyometric exercises. No inventory needed.
And 4 bonus workouts:
- Speed Sweat (25 minutes) – cardio workout without equipment.
- Speed Sculpt (30 minutes) – strength training with dumbbells and an expander.
- Speed Abs (8 minutes) – workout based on planks on a mat.
- Horton's Greatest Hits (35 minutes) - no-equipment interval training for the entire body.
And although the Beachbody team assures that training is accessible to absolutely everyone, we do not recommend starting the P90 program for people who are overweight and have zero physical fitness. In this case, it is better to start training at home using the low-impact program from Leandro Carvalho - YouV2.
Want to start doing fitness at home? Or are you just looking for a suitable program that will be accessible to everyone? Try Tony Horton's P90 complex and you're guaranteed to get the results you want without extreme stress.
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Other trainers
Trainers of ballet (barre) programs
Ballet (or barre) programs stand out among home workouts. They are based on adapted exercises from classical choreography, which are performed near the barre. Ballet training does not put a shock load on the joints, does not sway muscles, helps to work on problem areas, improves posture and lengthens muscles.
Among the popular ballet program coaches we can recommend to you: Suazanne Bowen, Leah Sarago, Mary Helen Bowers (Ballet Beatifull), Tracy Mallett. They specialize in barre training and offer a variety of weight loss classes. Be sure to check out the following articles:
- Ballet Body from Lia Sarago (a program with which you can start ballet training)
- BarreAmped Classic by Suzanne Bowen (beginner program)
- Booty Barre by Tracy Mallett (intermediate to advanced)
- Review of all Mary Helen Bowers workouts (+ detailed review from our subscriber)
- Approximate ballet training plan (will help you decide on the direction of training)
- All of Suzanne Bowen's workouts
Popular comprehensive programs
If you are looking for comprehensive programs that involve calendar classes for a month or more, then we have a whole section of Comprehensive Programs. They offer full-body workouts with a set schedule so you don't have to plan your week's workouts yourself. Sean T, Autumn Calabres, and Tony Horton have many comprehensive programs, but they have already been discussed above. We offer you a small selection of the most popular complexes among our subscribers:
- True Beginner (a set of trainings for the very, very beginners)
- JNL Fusion (30 minute cardio and full body workout)
- Core De Force (martial arts-based cardio training)
- Shift Shop (cardio and strength training)
- Tapout XT (resistance band training)
- 3 Week Yoga Retreat (yoga for beginners for 3 weeks)
The Beachbody team offers a lot of comprehensive programs, so we recommend that you also look at:
- All Beachbody workouts in a convenient summary table
- Workout Scheduler: a site for creating your own calendar
Popular trainers on Youtube
On our website there is a section of YouTube trainers who offer free training on the most popular video hosting site. You won’t find such a variety of effective workouts as on YouTube anywhere. We offer you a selection of popular and popular video channels, thanks to which you will begin to lose weight and improve your figure at home. For more details, see the section: Youtube trainers.
- Tone It Up (the article offers an overview of the workouts + feedback from our subscriber)
- Blogilates (low-impact Pilates-based workouts)
- GymRa (workouts for problem areas)
- The Body Coach (short HIIT workouts)
- Popsugar (Various workouts from different fitness trainers)
- Top 10 YouTube channels on fitness in Russian (ready selection)
Also pay attention to the following sections and articles on our website:
- Trainers in Russian
- Les Mills workouts
- Workouts by Cindy Whitmarsh
- Paul Katami training
- Programs of other trainers
- Beginners Section
- General Workout Reviews
- Training Questions and Answers
Beachbody P90X3 program review
Greetings to all who stopped by!
Background
I have been doing home workouts for a long time, I especially like the complexes developed by Beachbody: they are distinguished by very good video design, pleasant trainers and, most importantly, thoughtful and varied workouts with ready-made training and nutrition plans.
I looked towards Tony Horton after performing the Core de Force complex, which greatly impressed me. I wanted the workouts to be thoughtful, aimed at both burning fat and increasing muscle strength.
Probably everyone who is even the slightest interested in home strength training has heard about his P90X. But doing the program an hour a day is an unaffordable luxury for me... But P90X3 is just what I need!!! And Tony... Emotional, charismatic. And WHAT does he look like at 55!
Pros:
– duration of training – only 30 minutes each;
– variety – cardio, strength training, Pilates, yoga, dynamic stretching, non-trivial and interesting exercises;
– very competent structure of training, attention is paid to everything! And the exercises for the legs are worthy and really effective;
– availability of several options for program execution – as many as 4 calendars are available;
– Tony is charismatic, communicates with the group, creating an atmosphere of support, although you need to get used to his style of communication;
– there is a ready-made meal plan;
– countdown of time both for an individual exercise and for the entire workout.
Minuses:
– an intensive complex, for experienced practitioners (but this is also a plus on the other hand);
– you need a horizontal bar (or some imagination on where to attach the expander when replacing the horizontal bar);
– a lot of jumping jacks and plyometric exercises – you need to carefully control the execution so as not to get hurt;
– non-trivial exercises – before performing each workout for the first time, you need to familiarize yourself with it and understand what exactly you have to do and how;
– training in English, without Russian voice acting.
Workout
note
You will have to train every day, the complex is designed for 90 days. True, in the middle of the week we will have a yoga class, and on Sunday – dynamic stretching.
The complex is independent of its predecessors P90X and P90X2, so you can safely take on it if these programs have not been completed and you are ready for such loads. P90X3 is considered the most optimized and effective of this series.
First, however, you will have to select training calendars. And, as I wrote above, there are already 4 of them.
The first is standard, with an even distribution of strength and cardio loads throughout the week (Standard calendar).
The third is for those interested in gaining muscle mass, with an emphasis on strength training (Mass calendar). However, in this case you will have to watch your diet: excess calories with an emphasis on proteins to promote muscle growth.
The fourth is a complicated calendar for real extreme sports enthusiasts (Doubles calendar).
The complex included 16 main workouts and 4 bonus ones. Equipment used: horizontal bar, set of dumbbells of different weights, expander, sometimes a chair. Along with Tony, there are three other people in the group who show various modifications of exercises, including simplified ones. The atmosphere of the training is very inviting - people communicate with each other, joke, giggle =)
Conditionally, training can be divided into several types.
Strength training: Total Synergistic (dumbbells, horizontal bar), The Challenge (horizontal bar), Incinerator (dumbbells, horizontal bar), Eccentric Upper (dumbbells, horizontal bar), Eccentric Lower (dumbbells, chair), The Warrior (no equipment).
Strength cardio training: Agility X (without equipment), Triometrics (without equipment), Decelerator (pull-up bar).
Fat-burning cardio workouts: CVX (dumbbell or medicine ball), MMX (without equipment), Accelerator (without equipment).
Balance, flexibility, stretching workouts: X3 Yoga (without equipment), Pilates X (without equipment), Isometrix (without equipment), Dynamix (without equipment).
Bonus workouts: Cold Start (no equipment), Ab Ripper (no equipment), Complex Lower (dumbbells), Complex Upper (dumbbells, horizontal bar).
Result
Tony-Tony, what miracles!!! When controlling nutrition (calorie intake is less than calorie expenditure), the results after completing 21 Day Fix Extreme, Core de Force and P90X3 really impressed me:
- -2 cm in chest volume (eh),
- -3 cm in waist circumference,
- -3.5 cm in the circumference of each hip.
Considering the constant training and the fact that I eat more or less right all the time, this is a fantastic result for me.
I'll show you what I have at the moment.
I followed the standard calendar. Someday I will definitely return to this complex again!
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Manicure at home
Disadvantages of the P90X
However, there are several disadvantages:
Financial expenses
Those who participate in the P90X program can save on the cost of a gym membership and travel to and from training, but this does not mean that they are completely free of expenses. For example, in the United States, most people still need to buy a set of DVDs (approx. $120) and the necessary training equipment.
Most Russian P90X users did not buy the DVD set, pay for international shipping, or purchase the P90X applications. They downloaded videos from torrent sites for free. Of course, this significantly reduces costs, but in any case you will have to spend money on the necessary equipment. Also, for such an intense program as P90X you need to eat right and use sports supplements for muscles.
Sports supplements, which Beachbody also offers to purchase, can cost a pretty penny. These are a great addition to your workouts but are not required, but you will want to make sure you are eating right during the intense 90 days of P90X training.
High intensity training
P90X isn't just a 70s aerobics workout, it's a high-intensity fitness program, so it's not for everyone.
Tony Horton encourages everyone involved in the P90X program to tailor the exercises to suit themselves, taking into account the characteristics of the body, and also take the necessary breaks during training. However, older people, or those who have injuries or are overweight, will find it quite difficult to withstand 90 days of this intensive training. Also, those who suffer from serious chronic diseases or have serious injuries should avoid these workouts, so as not to aggravate these problems.
Lack of individual approach
Tony Horton did not create the P90X specifically for any specific person.
He created it for all men and women who want to be slim and strong. And some people are not satisfied with such a mass approach. Serious bodybuilders, for example, prefer fitness programs aimed at increasing muscle mass. They want to look like the Hulk, not Spider-Man. During training, some women try to pay more attention to their sexual curves and prefer dance fitness classes or programs to strengthen the buttocks, or less regulated programs that allow you to combine classes from a list of exercises. And others simply will not exercise without the attention, motivation and individual approach of a personal trainer.
Program languages – English and Spanish
Beachbody offers P90X in English and Spanish only. Fortunately, to practice this program, you just need to watch the exercise on video.
P90 version history edit
P90X was created by professional trainer Tony Horton, who developed home workout programs. In 1998, in collaboration with fitness trainer Debbie Siebers, they released a series of programs called “Great Body Guaranteed.” Horton's next program was Power90 In-Home Boot Camp, which combined strength training and cardio training.
There are currently several different versions of the P90: Power 90, Power 90 Master Series, P90X, P90X+, P90X One-on-One, P90X2, and the most recent, P90X3, released in 2013.
P90X, released in 2004, is the most popular and has the highest intensity. Also taking part in its creation were Beachbody CEO Karl Daikeler, Beachbody fitness advisor Steve Edwards, nutritionist Carrie White, creative director Ned Farr and Mason Bendevold. It took two years to develop. Horton consulted with various fitness experts and experimented with several sports disciplines before developing the 12 existing stages. The program was tested for 90 days. Farr's video diary was originally posted monthly on the Beachbody website and can now be found on YouTube.
P90X has been Beachbody's best seller for several years now.
pros
- As trainer and author Tony Horton himself admits, the program is one of the most difficult, but very effective in the field of home fitness. With careful and consistent implementation, excellent physical shape is guaranteed.
- A unique combination of strength, aerobic exercises with breathing exercises and yoga allows you to significantly speed up your metabolism, remove extra pounds and acquire the coveted sculpted shape. Those wishing to build muscle mass will benefit from proper nutrition, which Tony Horton included in the program.
- Magnificent hips, a toned stomach, strong arm and back muscles will adorn not only men, but also women. The complex is equally suitable for both.
- Flexibility and coordination are excellently developed by yoga classes. They also prevent the feeling of “clogged” muscles and contribute to the harmonious development and improvement of physical abilities.
- Classes take place according to a clear schedule. This sequence of actions disciplines a person and develops endurance.
Tony Horton's P90 Gentle Program
Do you dream of losing weight, but don’t want to train hard? Does your physical shape leave much to be desired? Do you want to strengthen your cardiovascular system? Then the Power 90 program, developed by world-class fitness guru Tony Horton, is just for you!
The essence of the P90 program
It has long been known that most fitness programs are not intended for beginners, since the intensity of training and the pace of exercise itself are quite difficult for an unprepared person.
What should those whose bodies are far from perfect do? After all, according to statistics, it is people with poor general physical fitness who suffer from excess weight and need sports. It was for this category that American trainer Tony Horton developed the gentle P90 program.
The program includes a proper nutrition plan and calendar sheets for recording exercises.
To get visible results, you don’t have to work hard in the gym.
Who is this program for?
P90 is suitable for people of any age and level of physical activity. The sets of exercises in this program are simple and effective, even a beginner in the world of fitness can perform them. If you want to keep yourself in good shape or are just starting to build muscle definition in your body, this workout will be ideal for you. In 90 days you won't recognize your reflection in the mirror.
Why does P90 really work?
Tony Horton, the creator of numerous fitness programs, brought together all his twenty years of coaching experience and formed P90 workouts. Horton is trying to bring fitness to the masses: these workouts can be done by people of any age and fitness level. The real effect of exercise occurs due to constantly changing loads on different muscle groups.
Each workout consists of strength and cardio exercises, as well as stretching complexes. This compound approach allows you to see progress after just a few sessions. Every day the load increases, this gives a gradual visual result. There are no extreme and inaccessible exercises that are fraught with stretching and overload.
By working out using the P90 system, you don’t have to worry about your joints.
List of workouts
P90 consists of three phases, each lasting 30 days. As you move into the next phase, you will feel an increase in the load on your muscles, while your body will learn to overcome its maximum throughout the entire 90 days.
Training calendar entry level
Training calendar intermediate level
Phase A. Baseline
- Sculpt. Relief. Training in this phase will allow you to form basic muscle relief and tone your body.
- Sweat. Cardio. The workouts have a fat-burning effect and will allow you to reach a new level of endurance.
- Ab Ripper. Press. Abdominal exercises will strengthen your abdominal and core muscles.
Phase B: Breaking Limits
- Sculpt. Relief. The exercises of the second phase will form a clearer relief, giving the body an athletic appearance.
- Sweat. Cardio. Training in this phase burns calories twice as intensely, while simultaneously strengthening the cardiovascular system.
- Ab Ripper. Press. This phase contains more intense ab workouts that will result in those proverbial six-packs.
Phase C. Completion of transformation
- Sculpt. Relief. The third phase will complete the transformation of the muscle relief, the visual effect will exceed all expectations.
- Sweat. Cardio. The fat burning effect is higher than in the second phase due to increased training intensity.
- Ab Ripper. Press. The abdominal and core muscles will acquire an athletic appearance, six-pack abs will be proof of the effectiveness of the program.
Ten Minute Trainer
01.11.201501.11.2015|
fitnessfitness|
Do you want to look athletic, but don’t have the time for grueling hour-long workouts? Do you want to get in shape after giving birth, but a small child does not allow you to exercise every day? Does your rhythm of life not allow you to sign up for a gym and visit it regularly? Don't like long workouts? Then Tony Horton's Ten Minute Coach is just for you!
Just spend a few minutes a day on sports and get the perfect body! Tempting, isn't it? Fitness guru Tony Horton is sure it's possible. The star trainer has developed a special short program for daily practice that will help remove fat deposits, as well as develop body strength and endurance in a short time.
Details
P90X is a fitness program that allows you to create your ideal body without leaving your home. A dynamic combination of strength and cardio training forces the muscles to work “to failure.” It is this approach – “for wear” – that guarantees the result: beautiful relief, healthy posture and high vitality. All you need are dumbbells, a horizontal bar and the will to win.
Before starting a training course, you need to make sure that you can complete all its elements. To do this, take a fitness test designed to determine your fitness level. If you have not achieved the minimum result, choose a more gentle Horton method, for example P90.
Contraindications: diseases of the heart, joints, spine.
Why is the Ten Minute Coach effective?
Two reasons allow the “10-minute workout” to be as effective as possible.
- The training takes only 10 minutes a day. That's not a lot. Everyone can set aside 10 minutes for sports.
- The training contains a set of super-effective exercises for all muscle groups (upper shoulder girdle, lower shoulder girdle, abs, core muscles).
It is these facts that allow us to call this program deadly and super-effective. Imagine, experts equate the Ten Minute Coach to a thirty minute run!
Training strategy
The system, under the mysterious code name P90X, consists of 12 types of training (3 months). The training schedule is 6-7 days a week, each workout, depending on the type, lasts 60-90 minutes.
P90X
consists of 3 complexes, among which any person can choose the most suitable one according to his goals and physical condition:
LEAN is the complex with which it is best to start getting acquainted with P90X. If you have never worked out in the gym, or you are overweight, or have a low level of fitness, it is better to start with this program. The program lasts 13 weeks. It alternates three strength training sessions and one recovery workout. This program contains more cardio exercises than strength training.
CLASSIC is a complex based mainly on strength exercises. Suitable for those who are prepared. If you have 1.5 hours a day, if you eat well and sleep a lot, feel free to start! The program differs from LEAN in that it alternates 3 strength weeks and a 4th recovery week. The program also lasts 13 weeks.
DOUBLES is tough. Let's just say - from the 5th week you will do cardio in the morning, and this is in addition to the main workout in the evening. If you haven't completed CLASSIC, don't start DOUBLES, it's really hard.
