Doutzen Kroes workout 2012

Doutzen Kroes Full body workout here: Arms workout, core workout, butt workout and legs workout - Everybody get started!

Watch that body

Video inspiration. Don't you wish u look like that when you're working out? I know I do.

Diet, that's why it has DIE in it.

I'm so glad, I'm not the only one. I feel so much better. Comforted. I'm not alone.

At the same time, let's take a look at her body before her "weight gain". Just for a little fitspo thinspo. And I'm sure after watching this, you're gonna watch your diet a little more carefully. I mean compare. Her arms and waist, is defo smaller. But she looks good in both videos too. Just saying.

My P90x schedule

This is my own schedule. It's actually exactly the same as the p90x Lean version schedule given, except that I replaced all the yoga with either cardio or plyometric. It's actually not that I find yoga hard or anything. Actually haven't viewed it. It's actually more of a religion thing? And making my parents happy. They want me doing no yoga:)

P90x Lean Version

Just for those who are interest in the p90x lean version:)

P90X LEAN PHASE 1:
Weeks 1-3:
Day 1 – Core Synergistics
Day 2 – Cardio X
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 - Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 4:Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Cardio X
Day 6 – Yoga X
Day 7 – Rest or X Stretch

P90X LEAN PHASE 2:

Weeks 5-7
Day 1 – Core Synergistics
Day 2 – Cardio X
Day 3 – Chest, Shoulders and Triceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch

Week 8
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Cardio X
Day 6 – Yoga X
Day 7 – Rest or X Stretch

P90X LEAN PHASE 3:

Weeks 9, 11
Day 1 – Chest and Back, Ab Ripper X
Day 2 – Cardio X
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Core Synergistics
Day 6 – Kenpo X
Day 7 – Rest or X Stretch

Week 10, 12
Day 1 – Chest, Shoulders and Triceps, Ab Ripper X
Day 2 – Cardio X
Day 3 – Back and Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Core Synergistics
Day 6 – Kenpo X
Day 7 – Rest or X Stretch

Week 13
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Cardio X
Day 6 – Yoga X
Day 7 – Rest or X Stretch

Nutrition Plan

• PHASE I (Fat Shredder) – Basically it begins with a high protein intake which makes your body build muscles but still burning fats. It requires protein and low carbohydrates diet; this is making sure that excess fats don’t build up within your system.

• PHASE II (Energy Booster) – This is a balance intake of rich protein and carbohydrates still maintain a low fat diet. This phase will enhance your energy level and stamina. It will also ensure your physical performance in the workout activities.
• PHASE III (P90X Endurance Maximizer) – You are to consume complex carbohydrates, lean proteins and low fat food, it is also known as the “athlete’s diet”. It is a way to capitalize on endurance and maintaining a competent physical performance.

Videos: It's not the complete set, but it's a few I managed to find:

(Cardio X, Chest and Back, Plyometrics,(split into parts)

http://www.youku.com/playlist_show/id_2871894.html?page=1&mode=pic&ascending=1

(Cardio X- Higher quality)

http://www.peteava.ro/id-479267-p90x-cardio-x

(Ab ripper- Higher quality)

http://www.peteava.ro/id-479268-p90x-ab-ripper

It has all the videos expects for XStretch and YogaX (10 full videos)

http://www.tudou.com/programs/view/i7VjN9ZJGAc/

Videos that lack from above, is available here

http://www.tudou.com/playlist/p/l8956841i53841834.html

And this is the link for Log sheets, Calender, scheduling your P90x

http://www.paulymath.com/2009/02/26/p90x-log-sheet/

Here is a Nutrition Guide for P90x ( I am not sure if nutrition from the Classic and Lean version differs)

http://www.scribd.com/doc/11428751/P90X-Nutrition-Program

Official Nutrition Guide for P90x (download pdf available)

http://myp90xnutritionplan.com/p90x-nutrition-guide/official-p90x-nutrition-guide-pdf-now-available-below/

Nutrition Log for p90x (daily tracker)http://www.thefitclubnetwork.com/2009/01/p90x-nutrition-plan-made-easy/

This is the timings for each:

1:Chest & Back - 52:50
2:Plyometrics - 58:36
3:Shoulders & Arms - 59:53
4:Yoga X - 92:24
5:Legs & Back - 58:56
6:Kenpo X - 58:46
7:X Stretch - 57:32
8:Core Synergistics - 57:27
9:Chest, Shoulders & Triceps - 55:44
10:Back & Biceps - 51:36
11:Cardio X - 43:18
12:Ab Ripper X - 16:07

I think, if I managed to find the whole complete set, I'd probably load it up here. So it's easier to follow, day by day according to P90x Lean Version. I doubt most girls like the classic version, kinda feel the classic is more for the Dudes, males, man, macho people, you know?

For those of you who purchased the P90x. Good for you:) But I'd like to save my cash.

Me, Personally. I don't do yoga. So, I'd prob replace it for cardio or something.

Anyway, if you know where to view the whole set, or anyone has done this lean version p90x, or whatever, you wanna say anything, please do. My blog is kinda, DEAD.

And wanna say to those very very very few followers. Thank you for reading my blog:) Makes me feel kinda less lonely :)

//Edit

I found the full set videos. Link already placed above:)

28 days Workout Regime

Cardio (Ca)
1# Jump rope
2# Rebounder- High knees, Jumping Jacks, Thud Jumps
3# HIIT ; High Intensity Interval Training
4# Treadmill
5# 4 count Burpees

Cardio aim- Mininum of 30minutes a day.
HIIT will be at 3 to 5 times a week.

Core (C0)
1# Planks (2minutes minimum)
2# Bicycle Crunches (60 reps)
3# Reverse Crunches (30 reps)
4# Normal Crunches (50 reps)
5# Side Crunches (25 reps per side)
6# Hip extensions (30 reps)
7# Body Bridge ( 5 downs)

Resistance training/ weights (R)
1# Squats with two 5kg/11lbs dumb bell (30 reps)
2# Lunges with two 5kg/11lbs dumb bell (30 reps LR)
3# Lateral raises with two 3kg/6.6lbs dumb bell (30reps)
4# Throw punches with 3kg/6.6lbs dumb bell per hand (40 reps LR)
5# Bench press 5kg/11lbs dumb bell (30 reps)
6# Dead lifts 5kg/11lbs dumb bell ( 30 reps)
7# Tricep dips (30 reps)
8# Leg dips ( 40 reps LR)

These are my lists of workouts I've created for myself. Do not misunderstand, it's not EVERYDAY, that I will do EVERYTHING. But I will plan it accordingly for throughout the 28days. For example: Day 1- Ca2, Ca5, Co1, Co2, Co4, Co5, Co6, R1, R4, R6, R7, R8.
I would be doing about 10 choices a day. And with at least one Ca(cardio) chosen.