Tuesday, March 27, 2012

P90X Brazil Butt Lift Hybrid

From the Team Beachbody boards, here is a Hybrid for P90X & Brazil Butt Lift
Here's an example w/ the P90X Classic rotation to give you an idea of how a hybrid could work:

Classic: 
Weeks 1-3 
Day 1: BBL Sculpt or Rio Extreme & Tummy Tuck or Abs Rapido sub for Chest & Back, Ab Ripper X 
Day 2: Plyometrics 
Day 3: Shoulders & Arms, Ab Ripper X 
Day 4: Yoga X 
Day 5: High & Tight and/or Bum Bum & Tummy Tuck sub for Legs & Back & Ab Ripper X
Day 6: BBL Cardio Axe sub for Kenpo X
Day 7: Rest or X Stretch 

Weeks 4, 8 & 13: 
Day 1: Yoga X 
Day 2: Core Synergistics 
Day 3: sub Bum Bum or Cardio Axe for Kenpo X 
Day 4: X Stretch 
Day 5: Sub BBL Sculpt or Rio Extreme w/ light weights for Core Synergistics 
Day 6:Yoga X 
Day 7: Rest or X Stretch 

Weeks 5-7 
Day 1: Sub in BBL Bum Bum & High & Tight for Chest, Shoulders, Triceps , Ab Ripper X 
Day 2: BBL Cardio Axe sub for Plyometrics 
Day 3: Back & Biceps, Ab Ripper X 
Day 4: Yoga X 
Day 5: Sub BBL Sculpt or Rio Extreme & Tummy Tuck for Legs & Back, Ab Ripper X 
Day 6: Kenpo X 
Day 7: Rest or X Stretch 

(you could sequence more BBL workouts (cardio, resistance or abs) vs. P90X, it's really up to you)

Weeks 9 & 11- repeat of weeks 1-3 and Weeks 10 & 12-repeat of weeks 5-7, or could sequence something else entirely for the 3rd phase.


There is a difference between the focus of the resistance workouts for both programs, as P90X resistance workouts focus on a couple of muscle groups w/ isolated exercises, and the BBL resistance workouts focus on total body, combination exercises (work upper, core & lower body at same time). You'll lift heavier resistance w/ P90X because of the isolated exercises & fewer reps, while in BBL, lighter weights due to the fast pace, higher reps completed & combination exercises (you just can't lift heavier w/out slowing down the pace, focusing on less muscle groups and completing less reps). But you can still sub in any of the BBL resistance workouts for any of the P90X, while they focus on total body, you'll still hit the same muscle groups, as in the P90X workouts (most of the major ones, not a few like in P90X). And the deluxe resistance workout, Rio Extreme is different from Sculpt because it alternates between resistance & cardio exercises but can still work as a resistance substitute.

Here's the list of the BBL subs for P90X workouts that I've used:

BBL Cardio Axe sub for P90X Plyo, Kenpo or Cardio X
BBL Bum Bum sub for Cardio X/supplemental workout for Doubles rotation
BBL Tummy Tuck or deluxe BBL Abs Rapido sub for P90X Ab Ripper X
BBL High & Tight or Bum Bum sub for P90X Legs & Back
BBL Sculpt or deluxe Rio Extreme (use challenging resistance) sub for P90X resistance workouts (Chest & Back, Legs & Back, Shoulders & Arms, Back & Biceps, Chest/Shoulders & Triceps) or for Core Synergistics (w/ light resistance)
BBL deluxe Upper Cuts is a very short workout for the upper body, it would not be a logical sub for any of the P90X resistance workouts, but I have used it w/ Abs Rapido, Bum Bum Rapido and some sections from High & Tight for a light day workout or used for a recovery week workout.

Let me know if you have more questions, and if not, best of luck w/ the program or rotation that you'll be working on.

1 comment :

  1. how many calories do i need to intake while doing the Brazilian buttock lift program?
    i intake 1,200 right now. but if you workout dont you need to intake more?
    my healthy diets has fiber & good fats and carbs in it so i have that down.
    but how many calories needed w/ a daily program?
    serious answers only please!

    ReplyDelete