Well to start with. What is P90X? Click Here To Find Out

Now that you know what P90X is, see the below notes to find out if you are ready for this amazing program. This fit test is taken direct from the P90X  fitness guide.

"Before starting an extreme fitness program like P90X, it's important to know where you stand and if your current fitness level is adequate. Providing an honest assessment of your abilities and your mind-set will allow you to take advantage of your strengths and overcome your weaknesses.

This program is typically designed for people who are already "fit". But for all users, make sure to only do what you can do safetly through this 90 experience. For those who still are not sure, BeachBody has provided some guidelines to help get you started. If you can't do what is listed below then you MAY want to try one of our other programs. (Click here to see a listing of other BeachBody Programs Is P90X For Me)

Note:  Perform this test a few days before your expected "Day 1" of the P90X start date. Total test time is about 40 minutes. Keep up with the specified times and write everything down. You will perform the test again at the end of the program.

Items Needed For The Test:

Heart Rate Monitor - Body Fat Tester - Tape Measure - Scale - Partner to help record data - Chin Up Bar - Timer - Towel - Water -

THE FIT TEST

Resting Heart Rate

You’ll want to monitor your morning resting heart rate throughout this program. This is a good indicator of your overall cardiovascular fitness. If possible, take your resting heart rate as soon as you wake up (BEFORE GETTING OUT OF BED). Over the course of the program, your resting heart rate should drop. If it goes up a few days in a row, you may be overtraining or getting sick.

 

HOW TO TAKE YOUR RESTING HEART RATE

Put on your heart rate monitor. Be sure it is secure and working correctly before beginning. Try to be as relaxed as possible when taking this reading. Remain calm and quiet for 2 minutes, then record your resting heart rate below. If you don’t have a heart rate monitor, take your pulse from either your neck or wrist, and count the beats for 30 seconds. Multiply by two to get your resting heart rate.

 

Heart rate Prior to DAY 1:

Heart rate After DAY 90:

That was the easy part . . . most likely you passed that.

 

Now take about 10 minutes to warm up. Start by marching in place, then do any low-impact movements you like (jumping jacks, light jog in place, etc.) until you build up a light sweat, then stretch out lightly. You never want to work "to failure" when you’re cold and tight. The warm-up on Power 90 Cardio 3-4 through the yoga moves is a good way to get you ready.

 

1_PULL -UPS

maximum number of pull-ups to failure

Grasp your chin-up bar using wide grip (palms facing forward, away from body, two fists wider than shoulders). From a hanging position, pull body up smoothly until chin clears the bar. Lower body back down, being sure to straighten the arms, and repeat without bouncing up. Don’t be discouraged if you are not able to do very many. Do as many as you can, to “failure.”* Record the number of pull-ups you can do here. (If you’re only able to do 1/4, 1/2, or 3/4 of a pullup, go ahead and record it anyway.)

 

Prior to DAY 1:

After DAY 90:

 

*TO FAILU RE?

Physically “to failure” is when your body stops you by not being able to go any further without causing injury. Do not force past failure.

 

P90X Minimum - Should be able to do at least 3 pull-ups if male, 1 pull-up if female. How ever many people will not be able to do ANY pull-ups when first starting the program. If this is the case we will show you how to use resistance bands to workout your back. By the end of the program nearly everyone is able to perform a series of pull-ups.

 

Rest 1 minute before going on to the next exercise .

 

2_VERTICAL LEAP 

Next - jump with step

Stand sideways with shoulder against wall and raise arm straight overhead against the wall. Record that height here.

 

Prior to DAY 1:

After DAY 90:

 

Then lower arm, take JUST ONE STEP back and proceed to jump straight up, trying to touch highest point on wall (no gathering up a head of steam prior to your jump—think “jump ball”). Record that height here.

 

Prior to DAY 1:

After DAY 90:

 

Subtract the first measurement from the second; that is your vertical leap. Record your vertical leap inches here.

 

Prior to DAY 1:

After DAY 90:

P90X MinimumP90X - Should have a vertical leap of at least 5 inches if male, 3 inches if female.

 

Rest 4 minutes before going on to the next exercise .

P90X Minimum_

3_PUSH-UPS

maximum number of push-ups to failure

Put down something soft, about 2 or 3 inches high (pillow or cushion), to make contact with chest on each rep. Be sure to keep body straight with hands at “normal” push-up width. Record number of push-ups performed to failure here.

 

Prior to DAY 1:

After DAY 90:

 

P90X Minimum - Should be able to do at least 15 if male, 3 if female (or 15 off your knees)

Rest 4 minutes before going on to the next exercise .

 

4_TOE TOUCH - flexibility test

You will need a ruler or tape measure for this test. Sit on floor with legs extended directly in front of you. Bend forward at waist and extend arms over legs towards toes. Don’t bend knees. See how close you can get fingertips to toes. If not able to reach, measure the distance from fingertips to toes. If able to extend fingers beyond toes, measure how much further fingers reach beyond toes. Do not strain or force this.

 

Record distance from fingertips to toes here.

Use a “–” if not able to reach toes (e.g., –3 inches)

or a “+” if reaching beyond toes (e.g., +3 inches).

 

Prior to DAY 1:

After DAY 90:

P90X Minimum - Reach Should Be No Less than 6 inches from your toes, or a "-6"

Rest 4 minutes before going on to the next exercise.

 

5_WALL SQUAT - isolating quad/ leg strength

 

Place back flat against wall and lower your body into a seated chair position (quads parallel to the floor, feet directly below knees (think 90-degree angle here). Start timer as soon as you get into the chair position. Breathe through the discomfort and hang in there until you can’t hold yourself up any longer (i.e., to failure). Be sure NOT to place hands on wall or “scoot” with shoulders. You can slide down slowly as you get tired, but once your butt touches the floor, time’s up.

 

Record exact time able to hold wall squat here.

 

Prior to DAY 1: number weight

After DAY 90: number weight

P90X Minimum - Should be able to hold wall squat for at least 1 minute.

Rest 4 minutes before going on to the next exercise.

 

6_BICEP CU RLS - front-facing curls

Choice of weight is important for this exercise. A somewhat heavier weight will be more effective in helping you determine your results on day 90—think of the weight at which you will max out at 10–15 reps. Men should consider a minimum of 20 lbs. and women should consider a minimum of 8 lbs. (see minimum below). Extend arms straight down in front of body, palms forward. Be sure that arms are fully extended between each curl. Using both arms at the same time, perform as many curls as you can until failure. Don’t rock or cheat, and no breaks longer than 1 second between reps.

 

Record number of curls completed and weight used here.

 

Prior to DAY 1: number weight

After DAY 90: number weight

 

P90X Minimum - Should be able to do at least 10 curls with 20lbs. if male; at least 10 curls with 8lbs. if female.

Rest 4 minutes before going on to the next exercise .

 

7_IN & OUTS- the ab test

Starting position: Seated with hands on the floor at your sides, knees bent with feet on the floor. Raise feet off the ground and bring knees in towards your chest. Straighten legs back out and repeat movement without touching floor.

 

Record number of in & outs performed here.

 

Prior to DAY 1:

After DAY 90:

P90X Minimum_ Should be able to do at least 10 curls with 20 lbs. if male; at least 10 curls with 8 lbs. if female.

P90X Minimum - Should be able to do at least 25

Rest 3 minutes before going on to the next exercise .

 

8_HEART RATE MAXIMIZER

You will now perform jumping jacks nonstop for 2 minutes at a quick and steady pace. During the final 30 seconds, you will go as fast as you can to maximize your heart rate. When you finish, be prepared to measure your heart rate over a span of 4 minutes. Should be able to finish the test standing and able to breathe.

 

Step 1: 2 minutes at quick and steady pace—last 30 seconds are at sprint.

Step 2: Record heart rate immediately after jumping jacks here.

Prior to DAY 1:

After DAY 90:

 

Step 3: Heart rate 1 minute from stopping here.

Prior to DAY 1:

After DAY 90:

 

Step 4: Heart rate 2 minutes from stopping here.

Prior to DAY 1:

After DAY 90:

 

Step 5: Heart rate 3 minutes from stopping here.

Prior to DAY 1:

After DAY 90:

 

Step 6: Heart rate 4 minutes from stopping here.

Prior to DAY 1:

After DAY 90:

P90X Minimum_ Be able to finish the 2 minutes of jumping jacks. 

 

Did You Pass The Test? Are You Ready To Take The Challenge? Then Click Here To Begin Your Journey

Did you not Pass The Test But Still Ready To Take A Challenge? Then Click Here To Begin Your Journey