by Robert White

Bobby “Extremely” White is currently in the middle of P90X, a 90-day work-out regimen that’s growing popularity with swing dance instructors. Each week, he reviews one of the programs 12 exercises, and gives an update on how it’s going and where it hurts. Read last week’s post here: “F**** G*** D**** Yoga Day AGAIN?!?!?”.

Since I have finished the first month, this week begins the second month, which introduces two new upper body workouts, but otherwise keeps the same schedule as the first three weeks of the program.

Day 1: Shoulders, Chest and Triceps Day 2: Plyometrics, Day 3: Back and Biceps, Day 4: Yoga, Day 5: Legs and Back, Day 6: Kempo (a martial-art type cardio workout), and Day 7: Lying in the fetal position, whimpering (rest day).

DAY 35

In many ways, I think the second month can be the hardest part of P90X because of motivation—you might be seeing your first results, but the novelty of working out is wearing off; and for me, a continuous string of weekend workshopss has made it particularly difficult to balance everything.

The first month is officially over, and my results are good, but not incredible. There are a few reasons I can think of why; First off, perhaps I’m not eating as much protein as I should be, though I do eat every few hours when possible. (And, as I’ll mention more next week, perhaps my eating is just off, period). Another reason is perhaps I am just getting used to the exercises and, though I feel like I’m bringing it now, it will take a while of bringing it to get to the good results. Finally, perhaps I am simply expecting too much too fast. It’s HARD to get into incredible shape, and it takes time.

It is especially hard for a body type that has a lot of ectomorph in it. My personal trainer, Marty Klempner, explained the body types to me, and further research has shown that he knows what he’s talking about: Ectomorphs are lean, tend to have long limbs, have fast metabolism, fast growing hair, and have a real hard time putting on muscle. (My fellow ectomorph swing dancers are Carla Heiny, David Rehm, Todd Yanacone, etc.) The other types are mesomorphs, who have slower metabolism and are naturally muscular or curvy, for the ladies. These will see the best results after any workout program. And finally, endomorphs, who are those who have very slow metabolism, short limbs, and have a very hard time losing weight.

Though most people are on a scale, or are combinations of these body types, its easy to see that I am, for the most part, a textbook Ectomorph, (though I am by no means an extreme Ectomorph). What this means for my workout is that results won’t be through the roof; in fact, every muscle I do end up with will be hard fight. So, maybe I shouldn’t be so disappointed, but proud of what I have done so far.

Workout Breakdown: LEGS AND BACK
There are a few things you should know about the Legs workout. First off, there are things called wall squats. Then there are things called one-legged wall squats. Then there are toe-roll squats, one legged squats, and sneaky lunges. But, you can’t deny this workout is incredible for swing dancers. But don’t take my word for it. I asked swing dance mastermind Nick Williams if he wouldn’t mind writing up his thoughts on the Leg Program, and this is what he had to say:

“Legs and Back are often overlooked by swing dancers. They figure with all the dancing they do, they don’t need to work out the legs. This workout will not only be able to improve the legs for dancing, but also work the other muscle groups that your dancing has been ignoring. Followers will be able to sit into their swivels with ease, and leaders will be able to balance on one leg for some “fantastical” (new word) kicks. Not only that, but before legs and back, I could barely do any pull-ups. I thought I had a strong back, but I was wrong when it came to lifting myself up. The Legs and Back combo are perfect for training for aerials. Leaders use this muscle combo for most tricks. It will allow for better balance and more powerful, dynamic aerials. Followers will be able to jump high and land softer with the combo of Legs and Back and Plyometrics. They will also be able to hold their shape better thanks to the Back workout.

My dreaded workout in the Legs and Back workout is the wall squats and single leg wall squats. Most people will agree with me. I had muscular legs already, but wall squats showed me that they were nowhere near strong enough. I must tell you, my thighs look amazing after all those squats. Also, I had no idea my hamstrings and glutes were so ignored in my daily routines, but this works them out beautifully. If you’re one of those people who think they have strong legs, try adding weights to this workout and you’ll love the results. Of all the workouts, I’m not usually very sore the next day because legs have always been my strong suite, but maybe I just need to work harder now.”

Choice Tony Horton Quote: I have to say, when Tony announces it’s time for single-leg wall squats, then bites his hand with a crazy smile on his face, I crack up every time. Also, when he sing-songs “Happiness is this right here,” you know exactly what he means.

Workout Song: Speed-squats. “Sabotage,” by the Beastie Boys. Play.

The Next Day, my legs can be sore, but not too bad. Also,after the first time you do it, you’ll discover that there are these strange muscles that exist inside your butt or thigh that you never knew existed, and which will hurt when you try to walk. Also, be careful on this workout; there was one time last year when I wanted to bring it harder on this workout, and decided to sit more into the squats rather than keep my shoulders over my knees; I couldn’t walk the next day. So, bring it in small increments and really pay attention to how they move their bodies in all these squat exercises.

X-TREME COSTS
I finally broke down and bought a heart rate monitor. I’m glad I did…I worked as hard as I usually do in Plyometrics and the monitor alarm went off three times, saying my heart rate was dangerously fast. Then I realized it was automatically set for a forty-year old person. So, I learned how to program it. But it does help keep me aware of how hard I’m working. I’m going to try to wear it a few times while swing dancing, just for gits and shiggles. $60.

Ugh. More protein.$50

TOTAL COST SO FAR: Approx. $1,065

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