The Fit Test P90X: Start With The Heart Date

The Fit Test P90X
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 set lengths and
overcome your weaknesses.
The P90X Fit The set ta keys approximately 40 minutes to complete. Be sure to completely
perform all the exercises in the order they appear. Keep up with the timing, and make a
note if you do anything differently; you will repeat this Fit The set when you complete the
P90X, so it is vital that you are able to do it the same way, in the same Ord e r. That way
you’ll get a true indication of the improvements you have made. Pay attention, and be
honest with yourself.
W H AT YOU WILL NEED TO TAKE THE FIT TEST
Heart ran the monitor
_Tape measure
_Scales
_Partner to help record data.
W H AT YOU WILL NEED TO TAKE THE FIT TEST

_Pull-up bar
_T I m e r (stop Watch or watch with second hand)
_Towel
_Water
Start with the heart

Date_________________
You’ll want to monitor your morning resting heart ran the throughout this program. This is a
good indicator of your overall cardiovascular fitness. Take your resting heart rate as soon as
you wake up (BEFORE GETTING OUT OF BED). Over the course of the program, you’re
resting heart rate should drop. If it goes up a few days in a row, you are either over training
or getting sick.
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 re sting 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 re sting heart rate
Heart rate Prior to DAY 1__________

Heart rate After DAY 90___________
N ow take about 10 minutes to warm up. Start by marching in place, then do any low-impact
move m e n t s you like (jumping jacks, etc.) until you build up a light sweat, then stretch out
lightly. You never want to work " to fa i l u re" when you’re cold and tight. The warm-up on
Power 90® Cardio 3-4 through yoga is a good way to get good and ready.
1 _ PULL UPS
Grasp your pull-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 disco u raged if you are not able to do very many. Record the number of pull-
ups you can do here
Prior to DAY 1__________

After DAY 90___________
P90X Minimum_ Should be able to do at least 3 if male, 1 if female. However, many people
won’t be able to do any pull-ups when starting P90X. You’ll get more out of the program if
you can do pull-ups, but you can substitute by using the B-LINES™ Variable Resistance Bands
with the door attachment.
Rest 1 minute before going on to the next exercise.
2 _ VERTICAL LEAP
Stand sideways with shoulder against wall and raise arm straight overhead against the wall.
Record that height here.

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.

After DAY 90___________
Subtract the first measurement from the second, and record your vertical leap inches here.

After DAY 90___________
P90X Minimum_ 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
3 _ PUSH - UPS to failure

Put down something soft, about 2 or 3 inches high (pillow or cushion), to make co n tact
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

After DAY 90___________
P90X Minimum_ Should be able to do at least 15 if male, 3 if female (or 15 push-ups off your
knees).
Rest 4 minutes before going on to the next exercise.
4 _ TOE TOUCH
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 le g s 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 ex tend fingers beyond toes, measure how much
further fingers reach beyond toes. Do not strain or force this. Record distance in inches of
fingers to toes here

After DAY 90___________
Use a “–” if not able to reach toes (e.g., –3 inches) or a “+” if reaching beyond toes (e.g., +3
inches).
P90X Minimum_ Should be able to reach at least 6 inches from your toes, or a “–6.”
What does “to failure” mean?

Usually in exercise it’s your mind that stops you from progressing. Physically “to failure” is
when your body stops you by not being able to go any further TO FAILURE? Without causing
injury.
5 _ WALL SQUAT
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 disco m fort and hang in there until you
can’t hold yourself up any longer (to fa i l u re). 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 minutes__________ seconds__________

After DAY 90 minutes__________ seconds__________
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 CURLS
Choice of weight is important for this exercise. A 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 use a minimum of 20 lbs. and women should use a minimum
of 8 lbs. E x tend arms straight down in front of body. Be sure that arms are fully ex tended
between each curl. Using both arms at the same time, perform as many curls as you can
until fa i l u re. Don’t rock or cheat, and no breaks lo n g e r than 1 second between re p s.
Record number of curls co m p le ted here

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. Rest 3 minutes before going on to the next exercise.
7_IN & OUTS

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

After DAY 90___________
P90X Minimum_ Should be able to do at least 25. Rest 4 minutes before going on to the
next exercise.
8_HEART RATE MAXIMIZER
Perform jumping jacks nonstop for 2 minutes at a quick and steady pace. During the final 30
seconds, go as fast as you can to maximize your heart rate. When you finish, be pre p a red
to measure your heart rate over a span of 4 minutes. Should be able to finish the test
standing and able to breathe.
Record heart rate immediately after jumping jacks here

After DAY 90___________
Heart rate after 1 minute rest

After DAY 90___________

After DAY 90___________

After DAY 90___________

After DAY 90___________

The Fit Test P90X: Start With The Heart Date

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The Fit Test P90X

W H AT YOU WILL NEED TO TAKE THE FIT TEST

Start with the heart

Heart rate Prior to DAY 1__________

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3 _ PUSH - UPS to failure

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What does “to failure” mean?

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7_IN & OUTS

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