Looking for an intense workout that’s fun, effective, and doesn’t require any equipment? Look no further!
“Agility X…this workout is all about using targets for precision, training for speed, endurance, balance, change of direction, and power…”–Tony Horton, P90X3 Agility X
Here’s a look at the P90X3 program (where you’ll find the Agility X workout)…
Ever wonder what Y Lunges are? What about Gump Jump Push-Ups?
If you’re like me you’d never heard of any of these exercises before trying P90X3 Agility X.
P90X3 Agility X is a fun cardio routine with creative exercises that anyone can (eventually) master.
Like with most of the P90X3 workouts, you’ll need a little bit of balance and coordination to crush every move. (And add patience to that list the first few times you do it.)
You can make Agility X as easy or intense as you want.
My suggestion–don’t waste your time. Make the exercises big, go deep in every lunge, and get in as many reps as you can. Make this the best 30-minute workout of your life every time you do it.
When Tony mentions that ‘target’ in the opening quote he’s talking about having a literal target to help guide you through the exercises in this workout.
He uses 2 long pieces of tape on the floor to create that target. We all have tape. Go ahead and do this routine with the target-tape on the floor to help you the first few times you do Agility X. (If you’re on tile or hardwood you have some built-in lines on the floor for you already.)
Let me tell you what to expect from P90X3 Agility X…
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The Framework of Agility X
*Optional-You can ABSOLUTELY do this routine without a line taped out on the floor. But if you have tape, go ahead and put it out like Tony shows you.
My rating– A
The Important Stuff about P90X3 Agility X
The shoes you wear in Agility X matter. There are a lot of lateral movements. You need good support. If you have a pair of cross-trainers, wear those.
Tony puts two pieces of tape on the ground running parallel. He doesn’t tell you how far apart he makes them but you’ll want to adjust them for your personal ability, anyway. I use the width of my aerobic step (about 3.5 feet) to space them and I make them about 2.5 feet long. Don’t get out a measuring tape. Just put them down. Tony has little ‘X’s’ drawn on his tape. I’ve never done that. You can if you want to.
You don’t have to put tape on the floor. If you’re working out on a tiled floor you can use the grout lines in your tile for a visual to do the exercises. I usually forget that I need tape for this workout and I get by just fine without it but Tony does use the tape for every exercise.
There are 18 exercises in the main body of this workout. There’s very little time in between each move. Have your water close by. You’ll need it.
Be prepared for Tony Horton to yell out prompts faster than you can possibly do them. If he was doing the workout then he’d probably scream things out at a more reasonable tempo, but he’s not, and he doesn’t. It’s kind of annoying but you get used to it.
Remember to read to the end of this post for tips on each exercise in Agility X as well as a few links on where you can compare prices for P90X3.
The warm-up is 4 minutes long. It gets your heart going and warms up your muscles just the right amount. There are a few leg stretches.
Main Workout (The Exercises in P90X3 Agility X)
Explode and Hold
Tony yells out what direction for you to jump and you hold that position on one foot. These are all lateral jumps. Make the most of it when he yells ‘freestyle’.
These are alternating forward lunges. Tony changes the speed a few times while you’re doing it. Make your lunges deep. Fire up your legs.
Joel Jump Squats
This is a variation of the Explode and Hold move. It requires balance. Jumping backwards and landing on one foot is weird. You won’t be able to jump very far. That’s ok.
Toe Tap Skater
This is another balance/coordination move. You balance on one foot and shoot the other leg out to the side in 3 different directions, one after the other. You switch to balance on the other foot after 30 seconds.
There’s no actual leaping in this exercise. Enjoy it. The exercises get harder. Just go as fast as you can. You’ll feel it in your legs.
Near and Fars
Don’t get frustrated by this exercise. (It’s a lateral leap into the space between the tape and then a lateral leap out on the other side.) I do it wrong half the time. Just keep moving.
It doesn’t have to be perfect. You’re burning calories and getting healthy as long as you’re moving.
Ring Around the Posey
This time you run in circles around the tape. You keep your head forward the whole time so that sometimes you’re running lateral and sometimes you’ll be going backwards. Tony yells out direction changes faster than a human can do them.
Scissor Kick Jumps
Your hip flexors will hate you about 10 seconds into this exercise. You can do anything for a minute, right?
You have to scissor your legs in front of you as your move lateral over the tape. Flex your legs if you have to but try not to let your scissor foot hit the ground.
You run in a figure 8 around the tape.
Tony shouts out feet changes like, ‘grapevine’, and ‘face forward’, ‘change direction’…etc. Just listen and do your best. Tony likes to yell out commands faster than anyone can actually do them. Remember Tony does almost none of the workout, though.
Plyo V Lunge
This is a cross-over front lunge. There are 3 variations. Two of the variations have a power move in there. These are tough.
If you’re not drenched in sweat by now then you’re not pushing yourself hard enough.
High Step Shuffle
This time you move around the tape with changing leg and direction patterns. You’ll be used to Tony screaming out commands that aren’t humanly possible to keep up with at this point. Push yourself. Give 100%.
Gump Jump Push-Ups
These are fun. Your hands are between the tape with your legs out to one side. You do a push-up into a side-arm balance then you jump your feet over to the other side (keep your hands in the middle of the tape) and do it again*. Be strong. Don’t do a wimpy push-up.
*Some of my explanations aren’t stellar. I apologize. If you’ve done the routine before, my description will (hopefully) remind you of what’s coming. If you’ve never done Agility X then (I hope) you’ll be able to get the basic gist of each move before you get started (even if you still have a few questions about each exercise).
Tap That Line
This move is a toe-tap going around one piece of tape. Move your feet fast and don’t stop. Of course you will have to change directions several times but you expected that.
Jump Knee Jump
You do two knee jumps over the lines. There are two versions. You can stop between each jump or not. Try not to stop between.
I do this wrong every time. I usually end up across the room and don’t know how I got there. But I never stop lunging. You shouldn’t either.
Squat Jump Lunge
There’s only about 5 minutes left in your workout. Push yourself. This time you do a cross-over front lunge with a jump in between. Make the jump count.
You stay down in a runner’s stance and shuffle to different spots around the tape. Don’t expect to keep up with Tony’s commands. These are a lot harder than you think they’re going to be.
When he yells out ‘cross’ you’re supposed to move at a diagonal. I always forget what ‘cross’ means when he screams it.
Long Jump Sprint
Watch how he wants you to move your arms. It’s not the natural movement for a long jump so you’ll have to focus if you want to do it like he’s asking. Do a jog back to place and repeat. You’re almost done! You’re awesome.
Plyo Line Push-Ups
This is your last move! It’s hard. I hate push-ups but they’re an amazing exercise so I always do them. This exercise is done in a plank position the whole time.
There’s a 4 minute cool down/stretch.
P90X3 Agility X is an effective workout. Tony needs to create more videos like this.
I really appreciate that he gets down to business as soon as you press play (this is true of most of the P90X3 workouts). And no one tries to sell you anything or talks about stuff that’s not important to the workout. I love this one.
This is a good workout to borrow from your neighbor.
You can find it in Tony Horton’s P90X3 series from Beachbody on Amazon.
And in the library of workouts with a membership to Beachbody on Demand–(Check out the FREE trial with this link).
❤❤I love Beachbody on Demand!
It’s how I access every Beachbody workout these days. If you want to know more about it then check out, Beachbody on Demand–5 Reasons to Give it a Try.
Thanks for reading this far. I noticed. *high five*