Does P90X Generation Next Work? Workout Reviews (Complete List)

The Workouts

P90X Gen Next Sample Workout

Metabolic Overload Training (MOT) 

Upper Body

Lower Body

Full Body Strength

Full Body Power

Core Circuit

Push Strength

Pull Strength

Neuro Performance Training (NPT)

Speed and Agility

Plyometrix Gen X

Acceleration Deceleration

Cardio Boxing

Active Recovery Training (ART)

Active Mobility

Active Flexibility

Myofascial Release

Bonus 5’er Workouts (5-min each)

5er Abs

5er Shoulders

5er Classic Push Pull

5er Glutes

5er Arms

The Data Analysis Summary

This program is not like Tony Horton’s P90X series. It is very much like Amoila’s catalog of bootcamp-style fitness programs including The Work, 645, and Chop Wood Carry Water. As I expected, it is clear to me after reviewing the entire P90X Generation Next workout list that BODi is simply leveraging the P90X brand recognition with this launch. Although I am not a big fan of this approach, they earned this right. Regardless, I believe P90X Gen Next is a great program for those seeking a new fitness challenge!

PROS of P90X Generation Next:

Coming soon!

CONS of P90X Generation Next:

Coming soon!

Overall, I HIGHLY recommend P90X Generation Next!

Moving on to my final analysis, the table below demonstrates the VERY detailed results from comprehensive heart rate analysis for all 20 workouts for P90X Generation Next (click to expand for easier reading). The data includes calories burned, average heart rate, max heart rate, time in each of 5 workout zones plus the percentage of time in max zones 4 and 5. Normalized calories are also shown (calories/workout time). The subsequent graph also summarizes the workouts with regard to heart rate analysis (calories burned, average heart rate).

I feel really good about the data set and the regression analysis below indicates a very strong correlation to the data set for normalized calories and heart rates, which is a good sign (very close to perfect correlation R2 = 1). Although not shown in graphical format, max heart rates vs. average heart rates for all 15 P90X Gen Next workouts (excluding 5er’s) provides a good fit at y = 1.3281x – 8.4875 (R2 = 0.956).

You can see from the data set that P90X Gen Next provides a range of intermediate to relatively advanced workouts that challenge in different ways. (By the way, I know that you are not actually “burning” calories, ha, it is just a term like “expenditure”.) Based on my data I get an average calorie burn of 380 cals/workout over the 15 P90X Generation Next workouts, which is actually fairly average overall compared to many programs and mostly attributed to the longer average workout length. The average % of workout in the upper zones 4/5 and average normalized calories of 8.83 cal/min hover near the intermediate range in my scale for most workouts, although there are a few strength tempo routines that approach advanced level (e.g., Full Body Power at 12.2 cal/min as well as Push Strength/Lower Body in the 11-12 cal/min range)! This is not surprising since I found the fast pace of strength tempo workouts maintained elevated heart rates. The Active Recovery workouts lower the averages for many of the heart rate metrics, while I found the cardio fairly intermediate overall. This program is not easy, although it could have been harder. Waz does provide opportunities for you to make it harder based on the weights you lift and selected intensity of cardio moves. 

Check out the comparison below to some key performance indicators relative to other top Beachbody programs P90X3, Insanity Max:30, Hammer & Chisel, 22 Minute Hard Corps, Body Beast, Country Heat, Core De Force, Shaun Week, Shift Shop, LIIFT4, Transform :20, 6 Weeks of The Work, 10 Rounds, 645, LIIFT MORE, Tough Mudder T-Minus 30, Chop Wood Carry Water, Dig Deeper, 25 Minute Speed Train, Power of 4, and Dig In (click to expand for easier reading). Numbers shown are averages of all 16 Insanity Max:30 workouts, all 20 P90X3 workouts, all 19 Hammer and Chisel, all 13 22 Minute Hard Corps workouts, all 15 Body Beast workouts, all 11 Country Heat workouts, all 14 Core De Force, all 7 Shaun Week workouts, all 11 Shift Shop workouts, all 34 LIIFT4 workouts (excluding B4 LIIFT4), all 51 Transform :20 workouts, all 33 10 Rounds workouts, all 90 645 workouts, all 52 LIIFT MORE workouts, all 24 Tough Mudder T-Minus 30 workouts, all 24 Chop Wood Carry Water workouts, all 24 Dig Deeper workouts, all 51 25 Minute Speed Train workouts, all 25 Power of 4 workouts, all 15 Dig In workouts, and all 15 P90X Generation Next workouts (excluding 5er’s). Workout times generally average in the 30-35 minute range for most of the programs, whereas P90X Gen Next has closer to a 40-min average.

The data comparing P90X Gen Next to other Beachbody programs demonstrates heart rate analysis near the middle to top range in terms of total program challenge when highlighting normalized calorie expenditure plus % of time in the upper workout zones and normalized cal/min. Although P90X Generation Next provided max heart rates greater than 180 bpm in my analysis at the highest and second highest ave calories of any program, the average/max heart rates are lower overall. I did expect this given the Active Recovery sessions. What I didn’t expect was the relatively easy to intermediate level of the cardio routines. As such, the Active Recovery and Cardio lowered the average HR data even though the strength tempo workouts were much more challenging for me. With that said, my Beachbody program comparison is a high level exercise and not always indicative of relative difficulty since these reviews have been performed over time. More specifically, the summary data in the table was generated over a time span of 12+ years when I had varied fitness levels and many other factors that may have contributed to the results. In addition, some programs have more lower impact workouts that may depress the average heart rate data sets including primal flow, stretch, recovery, foam rolling and mobility. And, there are many breaks built-in to certain programs for short bursts of energy and power.

So, Does P90X Generation Next Work?

YES! As I always say, I am not going to lie, most if not all of these programs will work if you follow them, especially the nutrition guide and discipline. I know this from my personal experience as well as the experience of thousands on my Team across the World 17+ years as a Team Beachbody/BODi Coach/Partner/Affiliate. I can confirm P90X Gen Next is a great program for bootcamp-style lift and HIIT challenges! P90X Gen Next is ANOTHER tool in the toolbox for achieving your health and fitness goals. I hope you enjoy my P90X Generation Next Review and be sure to reach out to me to get connected to the broad reach of TEAM RAGE and my personal coaching support !!

Favorite Workouts: Upper Body, Core Circuit, Push Strength, Pull Strength

Least Favorite Workouts: Lower Body, Cardio Boxing

Hardest Workouts (for me): Full Body Power, Sample Workout, Push Strength, Lower Body

Easiest Workouts (for me): All Cardio, All Recovery, 5er’s

If you appreciate the hard work that goes into these detailed BODi workout reviews and hybrids, I would be honored if you use the links below for my team credit plus you get a 15% discount. I appreciate you!! As always, please let me know how I can help!!

Nutrition is CRITICAL for getting the results you want with your fitness program and the targets need to be aligned with the clean eating system (Nutrition + Portion Fix recommended, but you may need to bump calories for mass gain depending on goals). My current supplements include the BODi Performance Advanced Stack of ENERGIZE pre-workout, HYDRATE during workout, and RECOVER post-workout with Shakeology and Beachbar snacks. Be sure to let me know if you would like to join my private support team for daily motivation and accountability, the slight edge, for your success. Check out my TESTIMONIALS! Click JOIN TEAM RAGE with any questions. Let’s do this!

Be sure to use this new 15% off promo code savings when you use any of the links on this page only! >>> MIKENBODI

Please contact me directly if you have any issues using the promo code, need links to different products, or, would like help selecting the products to maximize your results! >>> MikeNowakFitness@gmail.com

• P90X Exclusive this month!! GET the P90X Subscription with P90X Gen Next/nutrition plan + entire P90X Catalog (145 workouts) for only $9.99/month (cancel anytime)!!
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The Reviews

P90X Gen Next Sample Workout

A high-energy preview of the program’s smarter, faster, science-backed training approach. In one efficient session, you’ll experience the blend of strength, power, athletic movement that defines Generation Next—and see firsthand how much you can accomplish in less time.

My expectations were low going in to the P90X Gen Next sample workout based on past years of sample workouts for new programs on BODi. Although the samples usually provide a good teaser of the type of formatting and movements, the workout is often fairly easy given all of the instruction and promotion. I can now say with certainty this P90X Gen Next sample workout is NO JOKE!

The workout begins with approx. 3-4-min of warmup to mobilize with body weight overhead squat, reverse lunge twist, side lunge, plank pike toe reach, and World’s greatest stretch. I would liked to have seen more standard stretching after the dynamic warmup similar to the original P90X. After the warmup there are 3 Blocks of work that sample the various moves in the program. There are modifiers throughout. 

Block 1 – Strength tempo

Block 2 – Cardio

Block 3 – EMOM finisher

Block 1 Strength tempo includes 3 rounds of circuits consisting of 4 total body movements. The exercises are performed for 45-sec followed by a 15-sec break. The tempo count is 5-sec down and 1-sec up overhand grip pull-ups (or dumbbell pullover), standard push-ups, Goblet squats, and lateral to front raises (no tempo, but pause at the top of each rep). Block 2 cardio is 3 rounds x 4 moves at 45-sec on/15-sec off box jumps with bench, lateral shuffle touch, bench hopper, and plank frogger. Block 3 is the EMOM finisher; that is, Every Minute On the Minute. There is 9 minutes of work subdivided into 50-sec per challenge followed by 10-sec break for all 3 rounds. The exercises consist of weighted lateral lunges (10 per leg), weighted suitcase deadlift (20 reps), and gorilla jump lunge burpees (10 reps). There is approx. 5-min cooldown and stretch at the end.

My heart rate data shows 570 calories burned in 49-min with average and max heart rates of 143 bpm and 174 bpm, respectively, with most of the workout in Zone 5 (19 min 50 sec)! I used 15-60-lb dumbbells in this workout. My normalized calorie burn was 11.8 cal/min, which is high compared to most BODi programs. In other words, P90X Gen Next does appear to be advanced. Sure, there are modifiers, but the workout is extremely fast pace with little rest between sets so it will challenge any fitness level.

Overall, the sample workout did not feel like the P90X series most know and love. In fact, it is not even close from my perspective. We all need to get over it. BODi is simply using the P90X brand recognition here. With that said, I will take off my P90X Tony blinders moving forward and just review this program for what it is… P90X Gen Next is very challenging, if you push yourself. My heart rate was in the highest Zone 5 for 20-min! I was exhausted by the end and my legs are particularly sore hours post-workout. P90X Gen Next has the look and feel of Amoila’s BODi programs such as The Work, 645, and Chop Wood Carry Water. Amoila used the same strength tempo and EMOM disciplines. Further, many of the exercises are identical to Amoila’s setlist (e.g., suitcase deadlift, lateral lunges). As such, the good news is I am confident this will be a strong program to get us results. The gorilla lunge jump burpees and tempo pull-ups were especially difficult. I am excited for the review!

A few additional comments…

• The pacing is relentless. You basically get either 15- or 10-sec breaks between moves similar to a Tabata format. There is slightly more rest between Blocks of work. This is counter to P90X with the extended breaks between movements.
• Waz uses the bench for some of the cardio work. Please be careful with the bench box jumps.
• I was pumped to see pull-ups in this workout. The tempo counts were brutal similar to some Body Beast tempo back exercises.
• Waz adds plyo clap pushups in the last round of Block 1. Reminds me of the plyo pushups from P90X. I was able to hit all of those reps, although it was difficult.
• The workout has background music, which I appreciate. Some of the most recent BODi programs do not have music and you are left to use the trainer playlist or your own. I appreciate the music since I do need the trainer instruction audible with this new program to start.
• I like the P90X Gen Next set. It would have been nice to bring back the OG P90X set, but the new set is impressive.
• Waz is okay as a trainer. I was not particularly motivated by his instruction or encouragement. It felt forced. Perhaps this improves in the actual program as he gains more experience. I was on a call with Waz where he shared his live training bootcamp experience so I expect this to get better. He said it is one of his strengths. Waz is not anything like Tony. Tony is much better at working with his cast members and providing instruction on how to best perform moves safely. To be honest, I am not a big fan of Tony’s jokes in Power of 4 so I am okay with trying out a new trainer. 
• I hope to see dumbbell chest work in this program. P90X was all body weight push-ups, which is comparable to the P90X Gen Next sample. We will see how it goes with Upper Body in Pillar 1, for example.
• I am not seeing a yoga focus in P90X Gen Next, which is a major deviation from P90X where Tony made yoga a cornerstone of the program. I do think the program would be better overall with yoga. I do see a few very basic yoga flow moves in the Active Flexibility session.
• There also seems to be limited abs focus other than Core Circuit and the 5er Abs bonus. Core Circuit shows up twice in “recovery” weeks 4, 8, and 13. Most workouts do not have specific core moves, although you challenge the core in many of the dynamic compound movements. Although it is not Ab Ripper X, I do recommend stacking 5er Abs for those interested in more core work during the non-recovery weeks of P90X Gen Next.

Overall, loved the sample workout simply because it worked me HARD! This is good. I enjoyed the pull-ups and the cardio variations were challenging. Bring on P90X Generation Next!!

Push Strength

A hard-hitting chest, shoulders, triceps, and quads workout that channels the best of P90X push training with a modern Metabolic Overload punch. Build strength, stability, and the kind of definition you can feel.

Day 1 P90X Generation Next… let’s do this!! After a much too short warmup, there are 3 Blocks in this workout. Blocks 1 and 2 focus on 3 rounds of circuits consisting of 4 total body movements. The exercises are performed for 45-sec followed by a 15-sec break. Block 1 is Goblet squat, narrow wide push-ups, alternating step ups, and wide stance rotational push. Block 2 consists of sumo squats, incline bench press (tempo 3 down 1 up), curtsey lunges, and push press. Block 3 finisher involves 5 pyramid sets at 2-4-6-8-10-12 reps per move per set of squat thruster, tricep push-ups, and bench tricep dips.

My heart rate data shows 483 calories burned in 41-min with average and max heart rates of 143 bpm and 173 bpm, respectively, with most of the workout in Zone 5. I used 20-60-lb dumbbells in this workout. My normalized calorie burn was 11.8 cal/min, which is identical to the sample workout. In fact, Push Strength was fairly similar to the sample workout overall in format and some of the selected movements. I spent a good part of the workout in the upper red zone for heart rates. Again, this would be characterized as an advanced workout. It would be wise to take pause for breaks as needed (this will clearly extend the overall length). Pay attention to your body and begin with lighter weights as you learn how your body responds to the dynamic pace and muscular endurance challenge.

I may be reaching here after only pressing play on the sample workout and Day 1 Push Strength, but it appears the “extreme” nature of this program is primarily related to the fast pace of the routines as Waz transitions between exercises and sets with little breaks (i.e., mostly 15-sec). It is challenging, no doubt, and you have to be aware of proper form for safety and manageable weights to maintain the tempo. I tried to go as heavy as possible on the weights so keeping up with the pace with any extended recovery was difficult. Going lighter on the weights would make this much more manageable. As such, this reinforces to me the program is nothing like P90X where there is a lot more rest and mostly similar to The Work. I was excited to see the dumbbell incline chest press, which is a great addition to Push Strength, but generally there are dynamic compound variations. I did like the wide stance rotational push sequence. I was able to push hard on the last set of narrow wide pushups with the plyo version. Hitting push press at the end of Block 2 immediately followed by 5 progressive finisher sets of squat thruster/diamond pushups/tricep dips was brutal. I hit all reps at the prescribed pacing, although it was TOUGH and I neared complete burnout. The sweat was flowing today. Overall, strong start to the program. I am interested to see how the rest of the schedule unfolds. I am not a fan of little to no rest since it naturally requires me to scale back on heavier weights counter to my ultimate goals, at least in Week 1. I can see how my cardio and muscular endurance will excel with P90X Gen Next. I will keep pushing to see what my body will allow. If you appreciate the hard work that goes into these detailed reviews be sure to support my team with your streaming and supplement orders to get the best results out of this program using the links below. Thank you and BRING IT, friends!

Nutrition is CRITICAL for getting the results you want with your fitness program and the targets need to be aligned with the clean eating system (Nutrition + Portion Fix recommended, but you may need to bump calories for mass gain depending on goals). My current supplements include the BODi Performance Advanced Stack of ENERGIZE pre-workout, HYDRATE during workout, and RECOVER post-workout with Shakeology and Beachbar snacks. Be sure to let me know if you would like to join my private support team for daily motivation and accountability, the slight edge, for your success. Check out my TESTIMONIALS! Click JOIN TEAM RAGE with any questions. Let’s do this!

Be sure to use this new 15% off promo code savings when you use any of the links on this page only! >>> MIKENBODI

Please contact me directly if you have any issues using the promo code, need links to different products, or, would like help selecting the products to maximize your results! >>> MikeNowakFitness@gmail.com

• P90X Exclusive this month!! GET the P90X Subscription with P90X Gen Next/nutrition plan + entire P90X Catalog (145 workouts) for only $9.99/month (cancel anytime)!!
• Special Offer: GET BODi ACCESS to P90X Gen Next and EVERY Beachbody program ever created HERE!
• Download the individual programs here without a BODi subscription!
• CLICK HERE for the shop with ALL products!!

Plyometrix Gen X

The evolution of P90X plyo—more athletic, more explosive, and more dialed-in than ever. Train power, reaction time, and jump mechanics with dynamic moves that ignite your whole body.

I was excited to press play on this new version of plyo. The original P90X plyometrics routine was a major challenge for me when I started my journey with this series. My performance evolved over time thanks to those workouts where plyo turned into a strength for me; from taking many breaks to eventually double timing the moves and pushing my limits. 

After the typical warmup of 6 moves at 30-sec each for this Gen Next Plyometrix version, the main plyo workout focuses on two blocks of work with 30-sec on/30-sec off involving 4 moves at 3 rounds each. There are low impact modifiers for each exercise. Block 1 comprises bilateral movements (both feet) with squat jump, bench box jump hops, broad long jump 180, and four criss-cross to tuck jump. Block 2 is unilateral focus (single foot) involving jump reverse lunge, Bulgarian plyo right, Bulgarian plyo left, and bound in a box. The Block 3 finisher is 4 additional moves for 1-min each (1 set only) of burpee ski lunge, four mountain climbers to two heel kicks, broad jump to bear crawl, and jump lunges with power jacks. There is a short 4-min cooldown and stretch at the end.

My heart rate data shows 443 calories burned in 41-min with average and max heart rates of 138 bpm and 177 bpm, respectively, with most of the workout in Zone 4. My normalized calorie burn was 10.9 cal/min, which is lower than the sample workout and Push Strength. Max heart rate at 177 bpm is high though and spiked during the burpee ski jumps! To be completely honest, this version of Plyometrix actually has the feel of the original P90X plyo and P90X3 Agility X for certain moves; for example, unilateral bound hop, squat jump, ski lunge, jump lunge, and power jacks (i.e., X jump). There is also some familiar speed and agility type work from Joel, Shaun T and Amoila including bear crawls. 

As mentioned in the sample workout write-up, you need to be careful with the bench box jumps for safety. The single leg Bulgarian plyo exercise with the bench is very difficult and definitely the most challenging in the workout (and even program thus far). I found it best to position my back foot on the bench edge vs. on top to get better leverage for the plyo lift off. Crazy move. Overall, this was a great workout. I liked it. It wasn’t grueling for me by any means unlike some of The Work cardio routines like the Crucible. However, it was challenging enough and I am certain my legs will be sore. There are 30-sec breaks, which I feel are maybe a bit long and allow for significant heart rate recovery. I would personally rather see closer to 20-sec breaks between exercises in this workout and the longer 30-sec break for the tempo strength weighted workouts vs. 15-sec to facilitate heavier lifts. Waz is a strong bootcamp instructor, although I can’t say I am particularly motivated by him. He does not interact much with the cast, which is I feel is lacking in these initial workouts. Tony made his P90X crew(s) famous by allowing us to get to know them, which in turn made it a more relatable experience. Anyway, thumbs up for Gen Next Plyometrix!!

5er Abs

A fast, focused core blast that hits every angle to fire up your midsection and leave your abs fully lit in just five minutes.

5er Abs is a short bonus that can be added as a stack or stand alone for some extra core challenge to the main program. In fact, I think it is a great stack to add each week since the traditional ab isolation work is rather limited in the other P90X Gen Next workouts. There is no warmup here. There are modifiers without dumbbell. The ab moves alternate isolation and movement including 8 moves for 30-sec non-stop of low plank hold, weighted Russian twist, side plank right, weighted butterfly sit-up, side plank left, weighted jackknife, hollow hold, and dumbbell plank pull-through.    

My heart rate data shows 29 calories burned in 5-min with average and max heart rates of 103 bpm and 122 bpm, respectively, with most of the workout in Zone 2 (2 min 50 sec). I used a 20-lb dumbbell in this workout. I like this core routine. If you do this as a standalone I recommend some warmup in advance, otherwise it is a solid stack to any other workout. The dumbbell work helped elevate my heart rate as the workout progressed. The weighted butterfly sit-up is an effective variation while the side planks do a good job targeting the obliques. The various iso plank moves would be more effective with longer hold times (e.g., 60-sec vs. 30-sec), but the 5er workout concept is too short to make this happen. The dumbbell pull-through at the end is a good finisher that has been used in other similar BODi programs. Overall, good stuff. It could have been more challenging, but it is a good bonus to stack in a short period of time when your core is already warmed up. Try it!

Upper Body

A signature upper-body blast that hits every major muscle group above the waist with fast-paced, strength-driven efficiency. Build power, stability, and definition while pushing your limits the P90X Gen Next way.

Here we go. Are you ready for the upper body challenge! This routine focuses on the standard two blocks of four circuit moves at 45-sec per set with a 15-sec break between moves performed for 3 total sets. After a dynamic warmup, Block 1 is tempo bench press, strict Arnie press, chest fly, and skull crusher. Block 2 consists of tempo pull-ups (or dumbbell pullover), narrow supported row, prone fly, and supinated biceps curl. Block 3 finisher involves EMOM (every minute on the minute) push-ups, hammer curls, bench tricep dips, lateral raises, and pull-up burpees. The target for the 3 rounds of finisher sets is 12 reps per move per set with the exception of 6, 8 or 10 reps for the pull-up burpees dependent on fitness level since 1 rep is a pull-up + burpee (I hit 10 reps each set). The timing of the finisher sets leaves approx. 10-sec break between moves on average, for me. The workout ends with a very short cooldown and stretch.

My heart rate data shows 418 calories burned in 46-min with average and max heart rates of 125 bpm and 167 bpm, respectively, with most of the workout in Zone 2. I used 15-40-lb dumbbells in this workout. My normalized calorie burn was 9.04 cal/min, which is lower than Push Strength and Plyometrix routines. Consistent with Push Strength, the pacing is fast with Upper Body, moving between exercises and sets quickly to sustain elevated heart rates and promote muscular endurance. As usual, I tried to lift on the heavier side so I had to stay focused to keep up with the dynamic timing between sets. I found the tempo chest press and tempo pull-ups especially challenging with the eccentric slow count down (lowering rep). The tempo count was on the order of 3-sec down and 1-sec up. The last set of tempo pull-ups was absolutely brutal (needed assist for final reps)! The EMOM finisher block definitely provided the burnout I was seeking at the end. As such, you can observe the significant ramp in my heart rate in the dynamic data. Waz otherwise hits most of the common upper body muscles in this routine. I felt worked. Success! I am looking forward to active recovery on the schedule tomorrow after a strong start to the P90X Generation Next program. Bring it, my friends!

5er Arms

A quick-hit arm session that packs in targeted reps to build strength, definition, and serious burn without wasting a second.

I love a good arms routine. I am always searching for options that are effective while on a busy schedule at home and work. I think I found another gem; P90X Gen Next 5er Arms! This one is solid. Arms focuses on 4 total movements for triceps and biceps. The moves are performed for 40-sec each with a 20-sec transition between exercises. The arms moves are dumbbell skull crusher, alternating iso bicep curl, bench dip, and cross body hammer curls. I used 20-30-lb dumbbells in this workout and definitely had a good pump in the arms by the end. My heart rate data shows 27 calories burned in 6-min with average and max heart rates of 96 bpm and 122 bpm, respectively, with most of the workout in Zone 1. This is another useful 5er workout to add to your fitness toolbox!

5er Classic Push Pull

A punchy push–pull circuit that delivers balanced upper-body work and a surprising amount of intensity in just five minutes.

I am a big fan of classic push pull type workouts. I was really looking forward to this specific 5er given the focus on push-ups and pull-ups to achieve burnout. There are some great BODi push-pull routines (e.g., Tony Horton One-on-One Thirty Fifteen), but none that are accomplished in only 5 minutes. The 645 Pull-up Challenge with Amoila in the 645 program is awesome, although that session only targets 50 pull-ups in less than 10 minutes with sets of 10 push-ups used as a penalty for having to take a break during pull-up reps. The P90X Gen Next 5er version leverages pyramid sets of pull-ups combined with push-ups. That is, pyramid “up” via 1 pull-up + 1 push-up, 2 pull-ups + 2 push-ups, 3 pull-ups + 3 push-ups, etc… as many as you can perform in 2 minutes. You then pyramid “down” beginning at the highest rep count back to 1 pull-up + 1 push-up. I was able to hit 7.5 reps each of pull-ups/push-ups in my final set at the 2 minute mark while completing the pyramid back down to the start with 30 seconds to spare (added bonus push-ups to finish)! I ended up with around 63 pull-ups and 83 push-ups in the 5 minutes! I did have to use pull-up assist during some of the pyramid down sets. My back muscles were totally exhausted. My heart rate data shows 26 calories burned in 5.5-min with average and max heart rates of 96 bpm and 110 bpm, respectively, with most of the workout in Zone 1. I definitely felt challenged though. I did note a spike in heart rate after finishing up the workout not captured in the data presented here, maxing out at 127 bpm post-workout. I will definitely be pressing play on Classic Push Pull again soon!!

Nutrition is CRITICAL for getting the results you want with your fitness program and the targets need to be aligned with the clean eating system (Nutrition + Portion Fix recommended, but you may need to bump calories for mass gain depending on goals). My current supplements include the BODi Performance Advanced Stack of ENERGIZE pre-workout, HYDRATE during workout, and RECOVER post-workout with Shakeology and Beachbar snacks. Be sure to let me know if you would like to join my private support team for daily motivation and accountability, the slight edge, for your success. Check out my TESTIMONIALS! Click JOIN TEAM RAGE with any questions. Let’s do this!

Be sure to use this new 15% off promo code savings when you use any of the links on this page only! >>> MIKENBODI

Please contact me directly if you have any issues using the promo code, need links to different products, or, would like help selecting the products to maximize your results! >>> MikeNowakFitness@gmail.com

• P90X Exclusive this month!! GET the P90X Subscription with P90X Gen Next/nutrition plan + entire P90X Catalog (145 workouts) for only $9.99/month (cancel anytime)!!
• Special Offer: GET BODi ACCESS to P90X Gen Next and EVERY Beachbody program ever created HERE!
• Download the individual programs here without a BODi subscription!
• CLICK HERE for the shop with ALL products!!

Active Mobility

A regenerative Active Recovery session that keeps you moving and performing at your best. Improve mobility, restore mechanics, and stay primed for the next challenge.

This session is part of the active recovery training (ART) series for P90X Gen Next, which I believe is a critical aspect to success with this program. It is important to focus on proper form using this full body dynamic mobility approach. The routine begins with a “pre-test” that is later repeated at the end of the workout to gauge progress in range of motion. The pre-test consists of six classic moves at six reps each; overhead squats, 3 way lunge (forward, side, reverse), hinge good mornings, push-ups, Superman angels, and Russian twist reach. The primary Active Mobility movements in the main part of the workout are performed for roughly 30-sec each. The exercises include supine bridge on back, single leg bridge drive, windshield wipers, tabletop spinal twist, rainbow, deadbug, hip circles, leg sweep, Superman, swimmers, scorpion, child’s pose, cat cow, birddog stretch to reach, adductor rock, forearm rock stretch, seated 90-90, kneeling camel, foot stretch, kneeling leg extension touch, runner’s lunge, lizard, quad stretch, groin stretch, forward fall with arm extension, forward hang, and neck shoulder rotation. As mentioned, this is followed by a re-test of the six mobility movements at the end.

My heart rate data shows 130 calories burned in 33-min with average and max heart rates of 92 bpm and 116 bpm, respectively, with most of the workout in Zone 1, as expected. I am going to be honest, I REALLY needed this active mobility routine today after a few days of fast-paced weighted and plyometric workouts. My total body had some residual soreness heading into the recovery session and I was able to work it out. My mobility and flexibility definitely increased, most notable with my shoulders, hips and back. This was confirmed with the improvement in re-test at the end of the session. The forearm stretch felt amazing along with the targeted hamstring movements. Overall, I enjoyed Active Mobility and I am confident it will help me maximize performance in the next workouts. The transition between moves was fairly quick at 30-sec. I could have benefited from a longer time interval for certain exercises and even a static hold when engaged. There are some similarities to the original P90X X Stretch, although it is half the length and does not contain yoga flow. I noted a couple moves from Amoila’s programs like deadbug from 645. In general, as I have mentioned, P90X Gen Next mostly reminds me of Amoila’s bootcamp style programs (i.e., The Work and 645) with a classic P90X twist. I am ready for Lower Body tomorrow! Let’s do this!!

Lower Body

A P90X Gen Next–powered leg day that delivers functional strength, explosive drive, and precision mechanics. Sculpt your lower body and upgrade the way you move from the ground up.

I was not looking forward to Lower Body today when I woke up. I generally dislike lower body workouts given my history of lower back and knee injuries; however, I do understand how important they are to overall performance and results. I previewed this one ahead of time and quickly noted it would be a rocker! Lower Body targets the standard two main blocks of 4 moves per block performed for 45-sec each (3 sets). There is also the challenging 9-min EMOM finisher series at the end to finish up. Blocks 1-2 and EMOM finisher all incorporate a cardio plyometric move to facilitate metabolic conditioning. Block 1 is dual front squat, Bulgarian split squat right, Bulgarian split squat left, and 180 degree squat jump. Block 2 consists of Romanian deadlift, lateral bench step downs right, lateral bench step downs left, and lateral side hop to front broad jump. Block 3 finisher is alt lateral lunges (8, 10 or 12), suitcase deadlift (14, 16, or 18), and gorilla jump lunge burpees (6, 8, or 10).

My heart rate data shows 533 calories burned in 46-min with average and max heart rates of 141 bpm and 178 bpm, respectively, with most of the workout in Zone 5 (19 min 53 sec)! I used 20-35-lb dumbbells in this workout. For the EMOM series, I hit 10-, 16-, and 10-reps for sets of alt lateral lunges, suitcase deadlift, and gorilla burpees, respectively. These reps left the recommended 10-sec rest between EMOM sets. My normalized calorie burn was 11.5 cal/min, which is consistent with the other strength tempo workouts in Phase 1 of P90X Gen Next. The calorie burn is the highest to date in the main program workouts thus far and second only to the sample workout. Max heart rate was 178 bpm… woah!

This was a tough workout for me overall; perhaps even the most challenging in the entire program. Bulgarian split squats are my nemesis from back in the Body Beast days. Brutal. I thought the lateral single leg step downs were also difficult. You can’t go too heavy on the weight or you will not be able to perform the slow tempo count down against gravity properly to get the most out of the exercise. I liked the incorporation of cardio plyo to each block. The EMOM finisher sets ramped my heart rate to the max, which was a strong way to end Lower Body. I have to say I am a little surprised there is no dedicated ab work this first phase of the program. I do understand you work your core in these dynamic movements, but it is not the same. As such, I recommend stacking 5er Abs if you are looking for more core focus. Good stuff. Next up will be Cardio Boxing and Myofascial Release to complete Week 1. Stay STRONG!

5er Glutes

A concentrated lower-body burner that zeroes in on glute power, activation, and shape in a tight, efficient five-minute push.

Bring on the bonus glutes work! As usual for 5er, there are 4 moves at 40-sec per move with approx. 20-sec break. The exercises comprise variations found in Lower Body Strength and Pull Strength from P90X Gen Next. The exercises include RDL hinge, single leg driver on bench right, single leg driver on bench left, and skier swings. My heart rate data shows 36 calories burned in 5.5-min with average and max heart rates of 109 bpm and 148 bpm, respectively, with most of the workout in Zones 1/3. I used 30-lb dumbbells in this workout. 5er Glutes has the feel of The Work as well as the BODi Tough Mudder program. The single leg drivers are tough if you select a challenging weight. The skier swings is a new variation of standard dumbbell or Kettlebell swings from other programs. My heart rate spiked during the swings with the 30-lb DBs and kept ramping post-workout before recovery. It was a good test indeed. I imagine the skier swings will be extra difficult in a full workout later in P90X Gen Next. Success!

5er Shoulders

A rapid-fire shoulder finisher designed to strengthen your delts, improve stability, and light up your upper body fast.

I am always looking for short, effective workouts to keep progressing while busy. I was excited to see one of the 5er routines for P90X Gen Next is Shoulders. I generally like to stack these types of workouts, but they can be a solid standalone; that is, something is better than nothing when busy and the 5ers do try to chase burnout. There are 4 moves at 40-sec per move with 20-sec break between. The exercises are Arnie shoulder press, lateral to front raise, upright row, and prone fly on the incline bench. My heart rate data shows 41 calories burned in 5.5-min with average and max heart rates of 114 bpm and 146 bpm, respectively, with most of the workout in Zone 3. I used 15-35-lb dumbbells in this workout. This is a solid shoulder workout for only 5 minutes. Similar to the other 5ers, my heart rate ramped post-workout providing additional calorie burn for results. The shoulder movements are standard stuff besides the prone fly on incline bench. I like this variation since it forces you into good form and isolates the backside of the shoulder muscles. I will definitely be pressing play on 5er Shoulders again! 

Nutrition is CRITICAL for getting the results you want with your fitness program and the targets need to be aligned with the clean eating system (Nutrition + Portion Fix recommended, but you may need to bump calories for mass gain depending on goals). My current supplements include the BODi Performance Advanced Stack of ENERGIZE pre-workout, HYDRATE during workout, and RECOVER post-workout with Shakeology and Beachbar snacks. Be sure to let me know if you would like to join my private support team for daily motivation and accountability, the slight edge, for your success. Check out my TESTIMONIALS! Click JOIN TEAM RAGE with any questions. Let’s do this!

Be sure to use this new 15% off promo code savings when you use any of the links on this page only! >>> MIKENBODI

Please contact me directly if you have any issues using the promo code, need links to different products, or, would like help selecting the products to maximize your results! >>> MikeNowakFitness@gmail.com

• P90X Exclusive this month!! GET the P90X Subscription with P90X Gen Next/nutrition plan + entire P90X Catalog (145 workouts) for only $9.99/month (cancel anytime)!!
• Special Offer: GET BODi ACCESS to P90X Gen Next and EVERY Beachbody program ever created HERE!
• Download the individual programs here without a BODi subscription!
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Cardio Boxing

High-energy boxing built for the modern P90X athlete. Punch, pivot, and move with purpose as you build coordination, conditioning, and full-body stamina.

Cardio Boxing presents like a unique approach to a boxing workout with plyometric cardio stacked with various punch combinations. The routine begins with a boxing circuit to practice the footwork and punch variations followed by a cardio block of 10 movements. Waz does a good job of coaching the boxing work to properly power the movements through your total body with intention. He begins with individual moves and then combos. The footwork includes forward back, forward back left right, slip center slip, and roll forward back. The punches consist of jabs, crosses, hooks, and uppercuts. The cardio exercises are 30-sec each of high knee jabs, jumping jacks, lateral shuffle, heel kicks, pop squats, push-ups, mountain climbers, low plank, high plank low plank, and plank jack. The main workout is then 5 rounds at 3 min each and a finisher. Each round comprises a boxing sequence followed by cardio focus at 45-sec per move each with a 15-sec break before the 60-sec combo finisher of the  same moves. Round 1 is jab/cross/hook, squat jump 180, and combo jab/cross/hook with squat 180. Round 2 is cross/uppercut/cross, narrow to wide pushups (plyo), and combo cross/uppercut/ cross with narrow to wide push-ups. Round 3 is jab/jab/cross/roll/hook, double tap hops, and combo jab/jab/cross/roll/hook with double tap hops. Round 4 is jab/cross/slip/cross/hook, plank in-and-out, and combo jab/cross/slip/cross/hook with plank hops. Round 5 is hook/hook/uppercut/uppercut, burpee tuck jumps, and combo hook/hook/uppercut/uppercut with burpee tuck jumps. The workout finishes up with combinations of boxing/cardio with 20-sec punches/40-sec cardio; jabs/squat jump 180, cross/narrow to wide pushups, uppercuts/double tap hops, freestyle box/plank in-and-out, and freestyle/burpee tuck jumps. There is a short 4-min cooldown and stretch at the end.

My heart rate data shows 426 calories burned in 43-min with average and max heart rates of 131 bpm and 172 bpm, respectively, with most of the workout in Zone 3. My normalized calorie burn was 9.91 cal/min, which is similar to Plyometrix and lower than the strength tempo routines. This was a fun workout. I found the boxing easy after completing the 10 Rounds program and other more advanced boxing sessions. The cardio stack each round via plyo does significantly ramp the intensity and I felt pushed overall by the end. My max heart rate of 172 bpm was achieved during the burpee jump tucks. I was able to nail the plyo narrow wide push-ups and plank in-and-outs. Some of these exercises remind me of Shaun T. You know who doesn’t remind me of Shaun T? Waz. Seriously, the guy is in phenomenal shape and I believe P90X Gen Next is essentially a killer bootcamp, but I still do not find him motivating the more workouts I press play (e.g., constant stream of him saying, “team!”, “wooo!”, “bum”, and “mack daddy”). There is a lot of forced comedy and limited engagement with his crew. His instruction is very good otherwise. Bring on Week 2!

Myofascial Release

A restorative Active Recovery experience designed to keep you training hard without breaking down. Release tension, improve tissue quality, and bounce back ready for more.

Bring on the foam roller! I assure you this Myofascial Release workout has been well earned here at HowDoIGetRipped! The goal here is to facilitate recovery via breaking muscle adhesions while increasing blood flow, hydration, lengthening muscles, and repairing micro-tears from the demanding workouts. As usual with foam roller work, when you locate tight spots be sure to hold the position to help with the release (as uncomfortable as it may be). A ball is also leveraged to promote recovery of the feet. Each variation in this workout is performed for approx. 60-sec each, although I do recommend taking longer for those trouble spots, as needed. The release movements involve foot release with ball followed by a series of full body foam roller variations; ankles, calves, hamstrings, glutes, hips, quads, IT bands, adductors, lower back, upper back, lats, shoulders, wrists, and arms.

My heart rate data shows 61 calories burned in 25-min with average and max heart rates of 83 bpm and 95 bpm, respectively, with most of the workout in Zone 1. This is a fantastic routine. My body felt amazing after the extended foam roller activity. I really should do Myofascial Release every week! I was glad to see Waz focus on breathing in this workout, which is really important as you approach those adhesions to release. Although 60-sec is a good amount of time for each muscle, I definitely could have used some more time in certain areas. Man, my IT bands were especially tight as well as glutes and calves. Hurts so good! Overall, I really liked this version of foam roller work in only 25-min. There are some similarities to other foam roller workouts from LIIFT MORE, P90X2, and 645. With that, I liked this session and will be doing it regularly.

Pull Strength

Back, biceps, glutes, and hamstrings come together in vertical and horizontal pull patterns that build power, reinforce posture, and transform your strength. Clean reps, strong lines, big results.

I was pumped to press play on Pull Strength given the focus on pull-ups and chin-ups, which is one of my favorite aspects of P90X Generation Next. Of course there are other total body movements to trigger muscle growth and endurance. After a short warmup, Waz targets the standard two blocks of strength tempo 4 moves x 3 sets at 45-sec on/15-sec off and then a Block 3 finisher series. Block 1 is overhand grip pull-ups, dumbbell clean, hip thrust on bench, and upright row. Block 2 consists of Romanian dead lift (RDL), SA row right, SA row left, and pull over. Block 3 finisher involves a progressive series of chin-ups, skier swings, and bent over reverse flys. The Block 3 progression is 2, 4, 6, 8, and 10 reps each move per set, or as many sets as you can execute in a 6-min time window. I ended up achieving the set of 10 reps so that gave 5 total rounds of the circuit in 6 minutes. There is a 3.5-min cooldown and stretch at the end.

My heart rate data shows 392 calories burned in 44-min with average and max heart rates of 125 bpm and 166 bpm, respectively, with most of the workout in Zone 3 (15 min 33 sec). I used 15-60-lb dumbbells in this workout. My normalized calorie burn was 8.99 cal/min, which is on the lower end of the spectrum compared to the other strength tempo workouts. This heart rate data is more aligned with the cardio from the neuro-performance training sessions. I found the workout challenging, but not as exhausting to me as some of the other strength tempo routines from Week 1. It is possible my endurance has improved in as little as a week with P90X Gen Next. The skier swings were a rocker, as usual, with 35-lb DBs. I was able to hit most of my tempo pull-ups without the assist until the last reps while the chin-ups were not an issue since they were broken up into the progressive 2/4/6/8/10 rep sets with the other moves. The finisher is a tough series, as confirmed by the upper zone ramp in my heart rate measurement. The 10 reps circuit progression means I was able to accomplish 30 reps each of chin-ups, skier swings, and reverse flys in 6-min. Success!! The hip thrusters on the bench were tough. You really need to be careful getting into position safely with the bench; it is harder to do safely with more weight. There are options for using a single DB over double DBs to make it easier. Otherwise, strong workout if you push hard.

Active Flexibility

A dynamic recovery session that blends mobility, controlled stretching, and movement-based flexibility work to help you restore range of motion and improve overall biomechanics.

I needed this active recovery session today. Active Flexibility leverages a foam roller as a tool to enhance the range of motion of static hold stretches across the today body. The foam roller is optional, but I do recommend it. Active Flexibility is structured to support injury prevention, reduce muscle tension and soreness, improve blood circulation to muscles to speed recovery, correct imbalances, and improve performance in other workouts. Perhaps more important is the mental reset this routine provides in an otherwise intense program. The key is to find the edge of discomfort, but do not push the boundary of pain. Each variation is performed for approx. 30-40-sec with the foam roller. The movements include; arm extension, shoulder stretch, open leg reach with twisting arm raise, plank, down dog to plank, beast to down dog, runner’s lunge rock, World’s greatest stretch, quad stretch, calf stretch, triangle pose, plank, child’s pose, shoulder stretch, thread needle, cat cow, prone cobra, pec stretch, neck stretch, upper back, glutes, butterfly, front pigeon 90-90, toe reach, camel, feet stretch, and toe stretch.        

My heart rate data shows 109 calories burned in 40-min with average and max heart rates of 84 bpm and 100 bpm, respectively, with most of the workout in Zone 1, as expected. These heart rate numbers are lower than Active Mobility, which is a more dynamic routine. If you recall, some of my review of Mobility suggested a need for more static hold stretches. I am happy to report that is the focus of Active Flexibility. I know it was effective based on the shaking I experienced and significant improvement in range of motion by the end. It is important that you sync breathing during deep engagement of the muscles with the roller. Overall, there is very limited yoga flow in Active Flexibility with only a few basic variations (e.g., triangle pose and World’s greatest stretch). This is counter to the yoga in the original P90X that was the cornerstone of the program. This is yet another major difference between P90X Generation Next with Waz vs. OG P90X with Tony. I particularly enjoyed the prone cobra exercise for my lower back as well as the pec chest shoulder stretch with foam roller extended. Other notable moves that helped me are neck stretch, groin (butterfly), feet, and toes, which are often neglected in most recovery routines. Good stuff. I recommend adding Active Flexibility on a weekly basis to your schedule!

Nutrition is CRITICAL for getting the results you want with your fitness program and the targets need to be aligned with the clean eating system (Nutrition + Portion Fix recommended, but you may need to bump calories for mass gain depending on goals). My current supplements include the BODi Performance Advanced Stack of ENERGIZE pre-workout, HYDRATE during workout, and RECOVER post-workout with Shakeology and Beachbar snacks. Be sure to let me know if you would like to join my private support team for daily motivation and accountability, the slight edge, for your success. Check out my TESTIMONIALS! Click JOIN TEAM RAGE with any questions. Let’s do this!

Be sure to use this new 15% off promo code savings when you use any of the links on this page only! >>> MIKENBODI

Please contact me directly if you have any issues using the promo code, need links to different products, or, would like help selecting the products to maximize your results! >>> MikeNowakFitness@gmail.com

• P90X Exclusive this month!! GET the P90X Subscription with P90X Gen Next/nutrition plan + entire P90X Catalog (145 workouts) for only $9.99/month (cancel anytime)!!
• Special Offer: GET BODi ACCESS to P90X Gen Next and EVERY Beachbody program ever created HERE!
• Download the individual programs here without a BODi subscription!
• CLICK HERE for the shop with ALL products!!

Speed and Agility

Challenge your inner athlete with this fast, footwork-focused session. Develop speed, control, and quickness that elevate every other workout in the program.

Here we go… another neuro-performance training (NPT) routine with Waz. Let’s see how this compares to Plyometrix and Cardio Boxing. These athletic sessions sharpen reaction time, balance, and movement precision under fatigue. Speed and Agility has the standard two blocks of 4 cardio exercises at 40-sec on/20-sec off for 3 rounds. The workout ends with a Tabata-style finisher block at 20-sec on/10-sec off. Block 1 is fast feet on command (left/right/plyo up/plank down), lateral shuffle, sprinters lunge, and lateral ice skater. Block 2 leverages a bench consisting of toe touch on bench, reaction on command (right or left travel around bench), bench hops, and plyo push-ups on bench. The Tabata finisher includes 4 sets of squat jumps to lateral lunge and plank in-and-out to squat release (8 total intervals). There is a short 2.5-min cooldown stretch to completion.

My heart rate data shows 367 calories burned in 39-min with average and max heart rates of 128 bpm and 158 bpm, respectively, with most of the workout in Zone 3. My normalized calorie burn was 9.45 cal/min, which is again consistent with the other NPT cardio routines in this program. I would classify this as intermediate level. The workout felt easy to me and max heart rate was only 158 bpm even as I double-timed the pace on many sets. There are a good amount of breaks that allow significant heart rate recovery for these P90X Gen Next cardio sessions. It is still effective and the exercises are fun, in my opinion. The toughest move for me was toe touch on bench similar to Sagi in Beast: Cardio from Body Beast. Some of the exercises on command remind me of P90X, especially the travel around the bench, which felt like Tony’s run around the towel variation. The plyo pushups were challenging during the later reps. The Tabata-style work at the end is similar in concept to some of the easier Max:30 combos. Overall, the heart rate data for Speed and Agility is lower than P90X3 Agility X, although both workouts have a similar feel in design. Onward and upward!

Full Body Strength

Classic P90X intensity meets modern science in this total-body strength session built for maximum return in minimal time. Every compound move torches calories, builds real strength, and leaves you feeling unstoppable.

I was excited to press play on Full Body Strength today given the range of challenging moves from tempo pull-ups to renegade rows. As Waz says, “a full body attack”. After a short dynamic warmup to prepare mobility, there are the typical two blocks of 4 moves for 3 sets at 45-sec on/15-sec off. Block 1 pairs a lower body move with upper body including squat thruster, chest press to leg raise, 2 RDL to 2 bent over row, and devil’s press (DB burpee to double swing then shoulder press). Block 2 is tempo control consisting of negative pull-ups (5-sec down, release, jump back up), tempo push-ups (5-sec down), heel elevated squat, and frontal to lateral raise. Block 3 finisher involves a body weight sequence, a weighted circuit, and one more final body weight sequence. The body weight comprises 3 moves in succession at 5 reps each AMRAP (as many reps as possible) in 90-sec; squats, hand release push-up, and high plank frogger. The weighted circuit is 30-sec per move for 3 rounds of renegade row left, renegade row right, ground to overhead, and X-situp. Waz then adds another 90-sec sequence of the bodyweight work to burnout. There is no recovery time in the Block finisher. The workout finishes up with a short 4-min cooldown and stretch.

My heart rate data shows 497 calories burned in 46.5-min with average and max heart rates of 136 bpm and 168 bpm, respectively, with most of the workout in Zone 5 (14 min 10 sec)! I used 15-40-lb dumbbells in this workout. My normalized calorie burn was 10.7 cal/min, which is near the upper range of strength tempo workouts in this program that provide sustained, elevated heart rates by design. This is definitely a challenging workout if you safely push yourself on your weight selection and pace. Like most of the strength tempo workouts in P90X Gen Next, Blocks 1 and 2 move very fast with limited rest while incorporating some tempo and dynamic compound movements. There were a lot of squats and thruster variations in this session. I was glad to see a core-specific move included with the classic X-sit (cherry bomb from the P90X series). The tempo 5-sec down pull-ups were tough, although I was able to hit all of the reps unassisted. I have always found negative pull-ups really help build strength to break plateaus and increase reps/performance. The devil’s press sequence was just brutal. I liked the heel elevated squat variation as a different way to hammer the legs and shoulders with weights. I was also able to hit all of the full sets each for the Block 3 finisher circuits. It was tough with no recovery built in. Success!

Core Circuit

A core attack that strengthens your entire midsection with rotational, anti-rotation, and athletic stability work. Expect tight transitions and nonstop engagement that challenge every angle.

Well, we finally have a dedicated abs and core routine with Core Circuit! This workout shows up in the P90X Gen Next recovery weeks 4, 8, and 13. It is on the schedule twice in these weeks. Depending on my review here, I do wonder if it should be added more frequently in the program given the lack of dedicated abs/core work otherwise (or at least some other abs/core stack). The original P90X has Ab Ripper X and Core Synergistics, where ARX is done weekly on the schedule. Let’s do this!

The warmup consists of 30-sec intervals of birddog, birddog crunch, kneeling hip circles, and beast to down dog. The main workout is two blocks of 4 moves at 30-sec per move with 15-sec break between for 3 rounds. There is then a 6-min finisher series at the end. Block 1 focuses on anti-rotation, rotation and stability with single arm plank, weighted Russian twist, tall kneeling alt halo, and plank pull through. Block 2 alternates dumbbell weight and bodyweight consisting of half kneeling woodchop R/L, military high low plank, weighted butterfly sit up, and alternating side plank. The finisher block is 4 moves for as many rounds as you can complete in 6-min of oblique crunch (5 reps), shoulder taps (10 reps), hollow rocks (15 reps), and twisted mountain climbers (20 reps). There is a short 2-min cooldown and stretch at the end.

My heart rate data shows 300 calories burned in 38-min with average and max heart rates of 117 bpm and 147 bpm, respectively, with most of the workout in Zone 3. I used 25-30-lb dumbbells in this workout. I liked this routine enough. Honestly, Core Circuit still feels a lot like Amoila’s programs of The Work, 645 and Chop Wood Carry Water. Many of the movements are similar and the flow is consistent with Amoila’s bootcamp style. With that said, it is a solid workout. It is nothing like the P90X series, which has been a theme for P90X Generation Next. The single arm plank is a great move that had me shaking in the last seconds of the sets. The other planks went well. Weighted butterfly was challenging, especially maintaining slow controlled motion as you lower to the ground. As far as the finisher block, I ended up with 4 total cycles through the circuit. Perhaps I could have gone faster, but I was mostly just keeping pace with Waz and crew. The hollow rocks were the most difficult move for me in the entire workout with a similar “banana” concept to variations from P90X Core Synergistics. Overall, great core session. I don’t think I would stack this one during the regular non-recovery weeks in the program since it contains a lot of dynamic weighted work and it is rather long for a bonus add-on. I still recommend 5er Abs or simply pressing play on the original P90X Ab Ripper X if you want more abs/core, for example. I think P90X Gen Next could have benefited from an ARX-type routine to stack with some of the weighted workout days.  

Acceleration Deceleration

An athletic Neuro-Performance session that teaches you to start, stop, and shift direction with total control. Build power, stability, and real-world athleticism in every drill.

And here we are… the final workout in my P90X Generation Next Review with Acceleration/Deceleration! Right on; this has been a fun bootcamp-style program! This routine is all about controlled body weight using your bench as a fitness tool to speed up and slow down the prescribed movements. That is, train like an athlete! After a short dynamic warmup there are two blocks of 4 moves at 40-sec on/20-sec recovery at 3 rounds. As always, there is a Block 3 finisher to wrap-up the challenge. The pace/speed of moves is varied throughout. Block 1 is in-in out-out, Heisman, 4 alt pogos (single and double), and 4 squat jacks to surrender. Block 2 consists of dead stop off bench, forward lunge to knee tap (each leg), and traveling beast. Block 3 finisher is 10/8/6/4/2 reps each in a 5-min circuit progression of double hop lunge split rotation, crab walks, squat switch blade, and box jumps on bench. If you finish early just hold a high plank. There is a short cooldown and stretch at the end.  

My heart rate data shows 386 calories burned in 41-min with average and max heart rates of 128 bpm and 170 bpm, respectively, with most of the workout in Zone 3. (I had a connection issue with my heart rate monitor when the battery ran out. Fortunately, I had a backup ready to go and I turned it on immediately to resume the workout. As such, the reported data is combined from the two separate sessions.) My normalized calorie burn was 9.41 cal/min, which is lower than most strength tempo routines and even slightly lower than the other neuro-performance workouts. I honestly didn’t feel very challenged in this workout with the exception of the Block 3 finisher where I amped up the pace to finish all of the total sets with max heart rate achieved at 170 bpm. I do like the concept of acceleration and deceleration to promote functional, athletic-based movements for optimum performance. The variations are basic, for the most part, with some similarities to Amoila, Joel, Shaun T, and Tony moves. My heart rate data is significantly lower across the board compared to the similar focus of Accelerator and Decelerator from P90X3 where I was averaging 400+ cals and nearly 150 bpm HR in approx. 30-min. My favorite move in this workout is the forward lunge to knee tap. I didn’t think the dead stop from bench sequence was very effective for me. It was fun to push myself hard in the 5-min finisher circuit. As mentioned before, I think the breaks are too long for the cardio routines in this program so there is a lot of built in recovery time. It is also possible I am in really good cardio shape at the moment so let me know what YOU think based on your experience! One more workout to complete for my P90X Generation Next review… let’s finish STRONG. BRING IT!

Full Body Power

This is power training evolved—controlled explosiveness, athletic movement, and full-body engagement. Train your nervous system to fire faster and hit every workout with more strength and speed.

Full Body Power is the last strength tempo workout left in my P90X Generation Next review. I expected a rocker for this metabolic overload training. Bring it! The workout format is slightly different from the other strength tempo routines consisting of three “clusters of work” focused on left hand, right hand, and core for 30-sec per move at 3 rounds. Block 1 Cluster 1 is glute swings R, glute swings L, and hollow hold. Block 1 Cluster 2 is clean to press R, clean to press L, and low plank reach. Block 1 Cluster 3 is SA devil’s press R, SA devil’s press L, and unilateral reset. Block 2 is a 10-min strength block hitting the back, chest and legs ramping from 5 reps set 1 with 1 additional rep per set each move comprising underhand chin-ups, decline bench push-up, and single leg squat to bench each side. (Add up to 10 reps for Block 2 moves at later sets if you are capable). Block 3 finisher involves EMOM at 6-min of total work including heromaker (push-up renegade rows to DB swing squat drive) and box jump on bench. Heromakers are performed for 50-sec (target 4-6 reps) with 10-sec break while box jumps are 45-sec with 15-sec break. The routine finishes up with a short cooldown stretch.

My heart rate data shows 590 calories burned in 48-min with average and max heart rates of 146 bpm and 182 bpm, respectively, with most of the workout in Zone 5 (21 min 45 sec)! Max HR at 182 bpm… wow! I used 30-35-lb dumbbells in this workout. My normalized calorie burn was 12.2 cal/min. All of the heart rate numbers are the highest rates and zones I achieved in the entire P90X Gen Next program. This is a rocker of a workout! I went as heavy as I could while trying to hit all the sets prescribed as advanced from Waz in the circuits. I was able to achieve up to the 10 rep sets in Block 2 and I targeted 5 sets of heromaker per round in Block 3 finisher with 35-lb DB.

I am not surprised this is one of the toughest workouts in the entire P90X Generation Next program. Waz assigns some of the most challenging weighted compound movements in the clusters like DB swings and devil’s press while hitting a range of challenging bodyweight variations such as chin-ups and box jumps on bench. I really like the addition of core-specific moves in the Block 1 clusters given the overall lack of abs/core focused exercises in the strength tempo routines. It took all I had to get up to the 10 rep rounds in Block 2, but I made it happen. The EMOM finisher series was a killer way to end the workout strong, especially with the heromakers with heavy DB at 5 reps per round. Awesome stuff! This concludes my detailed review of EVERY P90X Generation Next workout… stay tuned for my comprehensive analysis of the data with charts and graphs to compare to other BODi programs including pros and cons found in “The Data Analysis Summary” section near the top of this page. P90X Gen Next is a great program. If you appreciate all of the hard work that goes into these reviews please use the links below to get your BODi access and supplements to maximize results. We appreciate you! Join us!!

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Nutrition is CRITICAL for getting the results you want with your fitness program and the targets need to be aligned with the clean eating system (Nutrition + Portion Fix recommended, but you may need to bump calories for mass gain depending on goals). My current supplements include the BODi Performance Advanced Stack of ENERGIZE pre-workout, HYDRATE during workout, and RECOVER post-workout with Shakeology and Beachbar snacks. Be sure to let me know if you would like to join my private support team for daily motivation and accountability, the slight edge, for your success. Check out my TESTIMONIALS! Click JOIN TEAM RAGE with any questions. Let’s do this!

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