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Paradigm

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Submitted By FloodWater504
Words 1928
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WOR KshEET • ChEsT & BACK • DIs C 1
DATE / WEEK

Warm-Up (2:30 + 6:30)
01 ChEsT - standard Push-Ups 02 BACK - Wide Front Pull-Ups 03 ChEsT - Military Push-Ups 04 BACK - Reverse Grip Chin-Ups
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Water Break (0:49)
05 ChEsT - Wide Fly Push-Ups 06 BACK - Closed Grip Overhand Pull-Ups 07 ChEsT - Decline Push-Ups 08 BACK - heavy Pants
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Water Break (0:47)
09 ChEsT - Diamond Push-Ups 10 BACK - Lawnmowers 11 ChEsT - Dive-Bomber Push-Ups 12 BACK - Back Flys
R ___________________ R_________W_________ R___________________ R_________W_________ R ___________________ R_________W_________ R___________________ R_________W_________ R ___________________ R_________W_________ R___________________ R_________W_________ R ___________________ R_________W_________ R___________________ R_________W_________ R ___________________ R_________W_________ R___________________ R_________W_________

Water Break (1:04)
13 BACK - Wide Front Pull-Ups 14 ChEsT - standard Push-Ups 15 BACK - Reverse Grip Chin-Ups 16 ChEsT - Military Push-Ups
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Water Break (1:00)
17 BACK - Closed Grip Overhand Pull-Ups 18 ChEsT - Wide Fly Push-Ups 19 BACK - heavy Pants 20 ChEsT - Decline Push-Ups
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Water Break (0:37)
21 BACK - Lawnmowers 22 ChEsT - Diamond Push-Ups 23 BACK - Back Flys 24 ChEsT - Dive-Bomber Push-Ups
R_________W_________ R ___________________ R_________W_________ R ___________________ R_________W_________ R ___________________ R_________W_________ R ___________________ R_________W_________ R ___________________ R_________W_________ R ___________________ R_________W_________ R ___________________ R_________W_________ R ___________________ R: reps W: weight R_________W_________ R ___________________ R_________W_________ R ___________________

Cool Down (3:22)

Equipment Required • Weights or resistance bands • P90X® Chin-Up Bar
(+ Chin-up Max, if you struggle with pull-ups)

Post-Workout Nutrition Get better results and recover faster! No more than 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula®. Need more P90X worksheets? Go to P90Xworksheets.com

• Bench or chair

WORKshEET • shOULDERs & ARMs • DIsC 3
DATE / WEEK

Warm-Up (2:46 + 7:23)
01 shOULDERs - Alternating shoulder Presses 02 BICEPs - In & Out Bicep Curls 03 TRICEPs - Two-Arm Triceps Kickback 04 shOULDERs - Alternating shoulder Presses 05 BICEPs - In & Out Bicep Curls 06 TRICEPs - Two-Arm Triceps Kickback
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Ballistic Stretch (0:30)
07 shOULDERs - Deep swimmer’s Presses 08 BICEPs - Full supination Concentration Curls 09 TRICEPs - Chair Dips 10 shOULDERs - Deep swimmer’s Presses 11 BICEPs - Full supination Concentration Curls 12 TRICEPs - Chair Dips
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Ballistic Stretch (0:30)
13 shOULDERs - Upright Rows 14 BICEPs - static Arm Curls 15 TRICEPs - Flip-Grip Twist Triceps Kickbacks 16 shOULDERs - Upright Rows 17 BICEPs - static Arm Curls 18 TRICEPs - Flip-Grip Twist Triceps Kickbacks
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Ballistic Stretch (0:34)
19 shOULDERs - seated Two-Angle shoulder Flys 20 BICEPs - Crouching Cohen Curls 21 TRICEPs - Lying-Down Triceps Extensions 22 shOULDERs - seated Two-Angle shoulder Flys 23 BICEPs - Crouching Cohen Curls 24 TRICEPs - Lying-Down Triceps Extensions
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Ballistic Stretch (0:38)
25 shOULDERs - In & Out straight-Arm shoulder Flys 26 BICEPs - Congdon Curls 27 TRICEPs - side Tri-Rises 28 shOULDERs - In & Out straight-Arm shoulder Flys 29 BICEPs - Congdon Curls 30 TRICEPs - side Tri-Rises
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Cool Down (3:29)

Equipment Required • Weights or resistance bands • Bench or chair

Post-Workout Nutrition Get better results and recover faster! No more than 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula®. Need more P90X worksheets? Go to P90Xworksheets.com

WORKshEET • LEG s & BACK • DIs C 5
DATE / WEEK

Warm-Up (2:27 + 7:34)
01 LEGs - Balanced Lunges 02 LEGs - Calf-Raise squats 03 BACK - Reverse Grip Chin-Ups 04 LEGs - super skaters 05 LEGs - Wall squats 06 BACK - Wide Front Pull-Ups 07 LEGs - step Back Lunge 08 LEGs - Alternating side Lunge 09 BACK - Closed Grip Overhead Pull-Ups 10 LEGs - single-Leg Wall squat 11 LEGs - Deadlift squats 12 BACK - switch Grip Pull-Ups (switch every 2 reps)
RT________LT_________ R_________W_________ R ___________________ RT________LT_________ R________________sec R ___________________ R_________W_________ R_________W_________ R ___________________ R________________sec RT________LT_________ RT________LT_________ R_________W_________ R ___________________ RT________LT_________ R________________sec R ___________________ R_________W_________ R_________W_________ R ___________________ R________________sec RT________LT_________ RT_______LT_________ R_________W_________ R ___________________ RT_______LT_________ R________________sec R ___________________ R_________W_________ R_________W_________ R ___________________ R________________sec RT________LT________ RT_______LT_________ R_________W_________ R ___________________ RT_______LT_________ R________________sec R ___________________ R_________W_________ R_________W_________ R ___________________ R________________sec RT_______LT_________ RT________LT_________ R_________W_________ R ___________________ RT________LT_________ R________________sec R ___________________ R_________W_________ R_________W_________ R ___________________ R________________sec RT________LT_________

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Water Break (2:00)
13 LEGs - Three-Way Lunge 14 LEGs - sneaky Lunge 15 BACK - Reverse Grip Chin-Ups 16 LEGs - Chair salutations 17 LEGs - Toe-Roll Iso Lunge 18 BACK - Wide Front Pull-Ups 19 LEGs - Groucho Walk Toes Out 20 LEGs - Calf Raises Feet Parallel Toes In 21 BACK - Closed Grip Overhand Pull-Ups 22 LEGs - 80/20 siebers-speed squats 23 BACK - switch Grip Pull-Ups
RT________LT_________ R___________________ R___________________ R________________sec R_________W_________ R___________________ R________________sec R_________W_________ R_________W_________ R_________W_________ R___________________ RT________LT_________ R___________________ RT________LT_________ R___________________ R___________________ R________________sec R_________W_________ R___________________ R________________sec R_________W_________ R_________W_________ R_________W_________ R___________________ RT________LT_________ R___________________ RT_______LT_________ R___________________ R___________________ R________________sec R_________W_________ R___________________ R________________sec R_________W_________ R_________W_________ R_________W_________ R___________________ RT________LT________ R___________________ RT_______LT_________ R___________________ R___________________ R________________sec R_________W_________ R___________________ R________________sec R_________W_________ R_________W_________ R_________W_________ R___________________ RT________LT________ R___________________ R: reps W: weight RT________LT_________ R___________________ R___________________ R________________sec R_________W_________ R___________________ R________________sec R_________W_________ R_________W_________ R_________W_________ R___________________ RT________LT_________ R___________________ RT: right LT: left

Cool Down (4:18)

Equipment Required • Weights or resistance bands • P90X® Chin-Up Bar
(+ Chin-up Max, if you struggle with pull-ups)

Post-Workout Nutrition Get better results and recover faster! No more than 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula®. Need more P90X worksheets? Go to P90Xworksheets.com

• Bench or chair

WORKshEET • CORE sYNERGIsTICs • DIsC 8
DATE / WEEK

Warm-Up (6:31 + 3:30)
01 stacked Foot / staggered hands Push-Ups (switch every 5 reps) 02 Banana Rolls (16 reps / 2 min) 03 Leaning Crescent Lunges 04 squat Runs 05 sphinx Push-Ups 06 Bow to Boat (4 sets/1:48 min) 07 Low Lateral skaters 08 Lunge & Reach
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Water Break (0:42)
09 Prison Cell Push-Ups 10 side hip Raise 11 squat X-Press 12 Plank to Chaturanga Run 13 Walking Push-Ups 14 superman Banana 15 Lunge Kickback Curl Press 16 Towel hoppers
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Water Break (0:44)
17 Reach high & Under Push-Ups 18 steam Engine 19 Dreya Rolls 20 Plan to Chaturanga Iso 21 halfback 22 Table Dip Leg Raises
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Cool Down & Stretch (5:06)

Equipment Required • Weights or resistance bands

Post-Workout Nutrition Get better results and recover faster! No more than 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula®. Need more P90X worksheets? Go to P90Xworksheets.com

WORKshEET • ChEsT, shOULDERs, & TRICEPs • DIsC 9
DATE / WEEK

Warm-Up (8:52)
01 ChEsT - slow-Motion 3-in-1 Push-Ups 02 shOULDERs - In & Out shoulder Flys 03 TRICEPs - Chair Dips 04 ChEsT - Plange Push-Ups 05 shOULDERs - Pike Presses 06 TRICEPs- side Tri-Rises 07 ChEsT - Floor Flys (switch every 4 reps) 08 shOULDERs - scarecrows 09 TRICEPs - Overhead Triceps Extensions 10 ChEsT - Two-Twitch speed Push-Ups (4 Fast, 3 slow) 11 shOULDERs - Y-Presses 12 TRICEPs - Lying Triceps Extensions
R ___________________ R_________W_________ R ___________________ R ___________________ R ___________________ RT________LT_________ R ___________________ R_________W_________ R_________W_________ R ___________________ R_________W_________ R ___________________ R ___________________ R ___________________ RT________LT_________ R ___________________ R_________W_________ R_________W_________ R ___________________ R_________W_________ R ___________________ R ___________________ R ___________________ RT________LT_________ R ___________________ R_________W_________ R_________W_________ R ___________________ R_________W_________ R ___________________ R ___________________ R ___________________ RT________LT_________ R ___________________ R_________W_________ R_________W_________ R ___________________ R_________W_________ R ___________________ R ___________________ R ___________________ RT________LT_________ R ___________________ R_________W_________ R_________W_________

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Water Break (0:53)
13 ChEsT - side-to-side Push-Ups 14 shOULDERs - Pour Flys 15 TRICEPs - side-Leaning Triceps Extensions 16 ChEsT - One-Arm Push-Ups 17 shOULDERs - Weighted Circles (2 X 20 reps) 18 TRICEPs - Throw the Bomb 19 ChEsT - Clap or Plyo Push-Ups 20 shOULDERs - slo-Mo Throws 21 TRICEPs - Front-to-Back Triceps Extensions 22 ChEsT - One-Arm Balance Push-Ups 23 shOULDERs - Fly-Row-Presses 24 TRICEPs - Dumbbell Cross-Body Blows
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R ___________________ R_________W_________ R_________W_________ RT: right LT: left

Cool Down (4:18)

Equipment Required • Weights or resistance bands • P90X® Chin-Up Bar
(+ Chin-up Max, if you struggle with pull-ups)

Post-Workout Nutrition Get better results and recover faster! No more than 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula®. Need more P90X worksheets? Go to P90Xworksheets.com

• Bench or chair

WOR KshEET • BACK & BICEP s • DI s C 1 0
DATE / WEEK

Warm-Up (2:36 + 6:32)
01 BACK - Wide Front Pull-Ups 02 BACK - Lawnmowers 03 BICEPs - Twenty-Ones 04 BICEPs - One-Arm Cross-Body Curls 05 BACK - switch Grip Pull-Ups (switch every 2 reps) 06 BACK - Elbows-Out Lawnmowers 07 BICEPs - standing Bicep Curls 08 BICEPs - One-Arm Concentration Curls 09 BACK - Corn Cob Pull-Ups 10 BACK - Reverse Grip Bent-Over Rows 11 BICEPs - Open-Arm Curls 12 BICEPs - static-Arm Curls
R ___________________ R_________W_________ R_________W_________ R_________W_________ R ___________________ R_________W_________ R_________W_________ R_________W_________ R ___________________ R_________W_________ R_________W_________ R_________W_________ R ___________________ R_________W_________ R_________W_________ R_________W_________ R ___________________ R_________W_________ R_________W_________ R_________W_________

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Water Break (0:42) 13 BACK - Towel Pull-Ups (switch every 3) 14 BACK - Congdon Locomotives 15 BICEPs - Crouching Cohen Curls 16 BICEPs - One-Arm Corkscrew Curls 17 BACK - Chin-Ups 18 BACK - seated Bent-Over Back Flys 19 BICEPs - Curl-Up/hammer Downs 20 BICEPs - hammer Curls 21 BACK - Max Rep Pull-Ups 22 BACK - superman (6 x 10 seconds) 23 BICEPs - In-Out hammer Curls
R___________________ R_________W_________ R_________W_________ R_________W_________ R___________________ R_________W_________ R_________W_________ R_________W_________ R___________________ R ___________________ R_________W_________ R___________________ R_________W_________ R_________W_________ R_________W_________ R___________________ R_________W_________ R_________W_________ R_________W_________ R___________________ R ___________________ R_________W_________ R___________________ R_________W_________ R_________W_________ R_________W_________ R___________________ R_________W_________ R_________W_________ R_________W_________ R___________________ R ___________________ R_________W_________ R___________________ R_________W_________ R_________W_________ R_________W_________ R___________________ R_________W_________ R_________W_________ R_________W_________ R___________________ R ___________________ R_________W_________ R___________________ R_________W_________ R_________W_________ R_________W_________ R___________________ R_________W_________ R_________W_________ R_________W_________ R___________________ R ___________________ R_________W_________

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R_________W_________ R_________W_________ R_________W_________ R_________W_________ RT: right LT: left

24 BICEPs - strip-set Curls (4 rounds)

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Cool Down (2:13)

Equipment Required • Weights or resistance bands • P90X® Chin-Up Bar • Bench or chair • Towel

(+ Chin-up Max, if you struggle with pull-ups)

Post-Workout Nutrition Get better results and recover faster! No more than 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula®. Need more P90X worksheets? Go to P90Xworksheets.com

WORKshEET • AB RIPPER X • DIsC 12
DATE / WEEK
01 IN & OUTs Target - 25 02 sEATED BICYCLEs Target - 25 03 REvERsE BICYCLEs Target - 25 04 sEATED CRUNChY FROGs Target - 25 05 CROssED LEG/WIDE LEG sIT-UPs Target - 25 06 FIFER sCIssORs Target - 25 07 hIP ROCK ’N’ RAIsE Target - 25 08 PULsE-UPs (hEELs TO hEAvEN) Target - 25 09 ROLL-UP/ v-UP COMBOs Target - 25 10 OBLIqUE v-UPs Target - 25 11 LEG CLIMBs Target - 25 12 MAsON (KAYAK) TWIsT Target - 25
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Cool Down & Stretch (0:51)

R: reps

Equipment Required • Mat

Post-Workout Nutrition Get better results and recover faster! No more than 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula®. Need more P90X worksheets? Go to P90Xworksheets.com

Bring It! ™ Use these recommended items with P90X®. To order, visit Beachbody.com

Tony horton’s Powerstands
©

Beachbody Jump Mat

©

P90X Peak Performance Protein Bars

shakeology

©

P90X Peak health Formula™

P90X Results and Recovery Formula P90X Chin-Up Bar P90X Chin-Up Max

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...ITT Tech Gary Sims Jr. a significant change in the paradigm of any discipline or group: “Putting skilled, tenured teachers in failing schools would cause a paradigm shift in teaching and education.” 08 Fall Paradigm Shift A Paradigm Shift is not just a small change in science, or the modification of a theory. It is a scientific revolution and completely changes the way in which science looks at the world. It often dictates how the public looks at the world. A paradigm shift is often the result of scientists working at the fringe of the paradigm, performing research that most other researchers feel is a little misguided, or a dead end. In most instances, this view is correct but, every so often, a scientist has a revelation. More often than not, they feel the weight of scientific and public opinion, and become ridiculed. However, slowly but surely, other scientists try out the research, and a few lost voices in the wilderness increase into a new way of thinking. For example, explorations of chaos theory took a long time to take root, and his ideas were marginalized, because they lay outside the established classical paradigm of physics. Early Chaos Theorists found difficulties in receiving funding, finding supervisors, and finding journals willing to publish their research. Kuhn’s paradigm definition is a little more than a theory, although the terms are often used interchangeably. It is a complete and overall view of a phenomenon, often relying upon some basic principles...

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...Paradigm Shift Problem Solving Theory Research Paper 1 October 2, 2014 What is a Paradigm Shift? A paradigm shift is defined as a “radical change in an underlying theory” (taketheleap.com). Thomas Kuhn in 1962 describes Paradigm shift as when new knowledge replaces old knowledge (www.taketheleap.com) In technology there has been a definite paradigm shift. Globally we use technology in our daily lives. The Paradigm shift in technology began at the creation of the PC, following internet. Technology impacts our personal, business, education and recreation. (www.taketheleap.com) Just think of the baby boomers and older adults. They have had to adjust to a huge paradigm shift in technology throughout their life time. Going from only having access to radio, to black and white TV, to Colored TV, now HD and 3D. To function in society it is almost impossible to do without some sort of technological device. Whether it be a tablet, laptop, PC or smartphone, we need them in our daily lives. This can be frustrating to the baby boomers. They have had to completely change the way they are able to get through their daily lives, banking, paying bills, email, social network media. To some it makes sense it is easier, everything is at your fingertips. Our children on the other hand have no idea what it is like not to have technology. When our children begin school and they are used to learning programs on computers, phones and tablets, now have to use a pencil and paper to apply their...

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