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P90X2 Review: Plyocide

P90X2 + How Do I Get Fit = workout review central. This particular review covers Plyocide, the P90X2 follow-up to P90X’s Plyometrics workout. It’s shorter. It’s more intense. It’s more explosive. But that’s just me getting ahead of myself. If you want a preview of this workout, you can check out my 1 on 1 Plyocide review  but in the mean time, there’s been a few change-ups as it’s morphed into P90X2. For starters, there’s a significantly longer warm-up and while many of the moves have remained intact, there’s been a few subtle tweaks. Needless to say, with the “plyo” in the name you know Plyocide is going to be a heart-rate spiking, leg-burning, calorie torching workout. Does it deliver on the promise?

Plyocide Review

Overview

The second workout in P90X2’s Phase 1, Plyocide is focused on quick, explosive (did I already mention that?) action. You’ll find this differs a bit from Classic Plyometrics in that the moves aren’t as deep. That’s not to say it’s easier. Plyocide is well-rounded and gets you working through a variety of compound moves (not just jumping but jumping into lunge, burpees, etc.) with a few “active rest” moves thrown in to keep up the burn while you catch your breath.

Needless to say, I was enjoying  post-workout soreness in both quads and booty within 10 hours.

Plyocide does require a med ball or weight, something to jump off of (a plyo box or very sturdy chair 12-14 inches off the floor) and a foam roller. P90X2 Plyocide does give a non-roller option but you’re selling yourself short without it.

Time

P90X2 Plyocide is, in total, 55-ish minutes. 14 minutes are spent in warm-up and foam rolling and 12 are spent in cool down leaving you roughly 30 minutes to bring the intensity. Plyocide is a HIIT-related workout so you’ll be spiking your heart rate and sweating in short order. But hey…you can do anything for 30 minutes with variety, water breaks and a “can-do” attitude, right?

WarmUp/Cooldown (14 min/12 min)

Plyocide follows the P90X2 addition of extra time in warm-up and cooldown. I continue to mention the warm-up/cool down because they’re a crucial and well-refined segment of the P90X2 program. This isn’t get in and get at it excuse to knock out a 30-minute workout– this is prep, stretch, roll, pay-attention-to-your-kinks-and-work-them-out awesomeness. Again, lengthy warm-up and cooldown addresses the potential downsides of chronic exercise with repeated moves by releasing knots and giving muscle elasticity. I use the warm-up to really focus on the moves to come and “putty up” my leg muscles so they’re pliable and ready to work.

The Workout

Sweaty, burny, panting fury. I don’t mean to overstate the workout but it WILL deliver what you bring to it, so bring the intensity. For mental prep, know that Plyocide is made up of five sets with four moves per set followed by an earned water break to gather your focus, hydrate and recommit to full effort.

Plyocide follows a training pattern bringing both fast-twitch and slow-twitch muscles into the game without prejudice. Each set begins with a focused balance move but switches the rhythm up as it goes with either a “big jump” move, a quick-movement speed drill, a compound move and a  med ball-plyo combo. It’s “muscle confusion” every time with very little down time between moves.

Move Highlights:

  • Killer Katherine Lunge: With a medicine ball (or weight) held at waist level, you perform roughly 30-40 jumping lunges moving the med ball opposite side with each leg switch. Burny.
  • Frog Burpee Hop: A standard burpee but with a “super jump” in the standing position– bringing knees up to elbows. Burpees are a great compound move– this ups the ante (and your heart rate) and brings the exhaustion quick.
  • Set Sprint Plank Plyo Jump: It’s a mouthful because it combines four moves called out randomly. You’ll be doing a sprint speed drill, drop to plank, come up to knee tuck jump, back to speed, down to a “Football set”, to a jump, to a sprint. to a jump, to a plank… you get the idea. This is the finishing move for Plyocide and after all that’s been thrown at you… it’s brutal.
Tips

Think of Plyocide as your HIIT workout for the week. One minute of insane intensity with a 30 second break, repeat. After all, you can do anything for a minute…

Focus on personal intensity. With the variation and muscle switch-up in the Plyocide moves, it’s easy to cry uncle and slow down or cut out on a move early. Don’t unless your form is off. The moves are short (never more than a minute)– focus, bare down and work through the burn. You can get into the 600+ calorie range on this one so get after it and never skip the cooldown.

The Verdict

Plyocide is billed as one of the more intense of the P90X2 workouts– one that delivered some humility to P90X vets. I wouldn’t disagree but it’s not torture either. It’s difficult, it’s exhausting and it’s intense… but it’s also a lot of fun and a workout where the intensity can grow with you as you improve. I’m a fan and am  looking forward to every Plyocide thanks to variety and dynamic challenge.

Beginning your P90X2 journey? Questions? Feel free to email me here or at coachdan74@gmail.com. Better yet, let’s get you the support you need to line up your nutrition goals right now. Make me your (free) Beachbody Coach right here and we’ll get crackin’!

Supplementation

An intense workout like this could use a dose of recovery formula. At only a half hour, unless you’re absolutely spent, sprawled and unable to walk away from the TV, I’d stick to one scoop instead of two. You can order the recovery formula here.

In the mean time, check out the details on P90X2 here and feel free to spread the love via Facebook, Digg, Twitter or link if this was worth your time. Here’s a fist bump for the support!

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9 Comments : Leave a Reply

  1. Nick G says:

    You’re a good writer. I enjoy reading your reviews. Keep it up!

  2. Nick G says:

    Yep, did plyocide, legs and back and ARX2 and I love them all! ARX2 is just brutal! I could feel it in my entire core the next day, especially my lower back. I’m waiting until Christmas to try any other DVDs (its supposed to be a Christmas gift but I couldn’t resist). Looking forward to reading some reviews!

  3. Coach Dan V. says:

    Man, when it comes to P90X2, waiting for Christmas is overrated. We’ll keep the reviews a comin’. Thanks for checking in, Nick.

  4. Tom says:

    I received P90X2 for Christmas and have spent hours looking for a detailed description of each move. You provided this better than any other site. Thanks Dan, how do i make you my coach if i already have one assigned to me? Your writing here motivates me!
    thanks

  5. Ken S says:

    Hey is it me or does x2 seem dare I say easier than p90x?
    Perhaps just phase 1 is a basis training for more challenging work ahead. I don’t mean to sound critical but I was actually nervous starting x2 and find it not so painful and scary. Don’t get me wrong, many of the balance and stability moves are near impossible but missing the heart pounding vein popping of p90 and p90xplus.

    • Coach Dan V. says:

      I know what you mean, Ken. The first phase isn’t as intense as P90X in the “get to it” sense and that’s Lu.d of what I like about it. Definitely a change up in the sense there’s a serious base laid out for core and stability. I still find the phase workouts challenging when engaged but they are a different type of challenge than what we’ve become used to. I’m basing my move to Phase 2 off my ability to do all moves without stumbling and keeping pace with the Dvd. Sounds lime you may be ready for a move to Phase 2? Or are there any moves you’re dangling with?

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