P90X3 Decelerator Workout Review

OK I am going to have to admit to all of you that I totally FAILED my first day of P90X3 Decelerator. What is worse is that Decelerator is the first workout of the Block 3, which I thought was a bad way to start the final block of my P90X3 journey!! Today I’ll share all of my details in the P90X3 Decelerator Review

P90X3 Decelerator Review – Why I FAILED Miserably

I am writing this post in my second week of Block 3, so I have officially completed Decelerator twice. But the reason I failed miserably for the first week was because of my mindset. I went in to Decelerator thinking it was like an opposite of Accelerator.

If you have done P90X3 Accelerator before, you’ll know it burns a ton of calories and keeps you moving.  My initial thought was that P90X3 Decelerator did the OPPOSITE of Accelerator. I thought, OH, this has to be more of a slower workout (hence, “decelerate”) that focuses on landing right (maybe similar to Yoga or something?).

THIS was the start of why I failed miserably at this workout!!!

Decelerator is NOT the opposite of Accelerator. It focuses on improving your landing, where most injuries happen in athletic events and workouts. But what I didn’t realize is the amount of resistance cardio and pull-ups that you would have to do (I thought I would be doing ZERO).

Now that I actually KNOW what Decelerator is all about, I can say it is a tough yet FUN workout. It’s going to take some time to get the moves down right, but I know that with time and effort it can happen.

P90X3 Decelerator Review Moves

Here are the moves you will encounter in P90X3 Decelerator:

• Bounding Squats – This reminds me a lot of the first move in Agility X. Standing on one leg, jumping forward 45 degrees to the right foot, hold, then jump again to the left foot.
• Crane Cracker Push-Ups – The TALK of the town here, folks. This one will take some time, and if you can do this right now – you are awesome lol. In plank, do a push-up, right knee on top of your tricep, then extend your left leg out. This is a crazy-go-nuts move.
• Good God Squat – Parallel position rising up on your toes, reaching your arms overhead (great for the shoulders) and a flat back parallel to the ground.
• Elevator Pull-Ups – I liked this move, mainly because I’m trying to improve my pull-ups, and this one will help you do that for real! Holding onto the pull-up bar, you perform  pull-up and hold either on the bottom, middle, or top of the pull-up as Tony calls it out.
• 2-Pop Hop – Parallel squat, jump up and land on your right leg, and then lower your left leg back into a squat. This one is tough for those of us with bad balance, but it works you!
• Crawly Plyo Push-Up – In a low plank with your torso hovering above the floor, bring your right knee and elbow together and explode off the ground. This one took me some time. The first week I walked my arms over to each side. On the second week, I did the full move but WOW that is a good one for the chest and aerobics.
• Holmsen Screamer Hold – Those who have completed P90X2 will remember this move (I personally love this move). You lunge, jump, drive your back knee in the air, and then return back to the same lunge.
• Chin Pulls – Holding on to the chin-up bar you do a chin-up but then also pull your knees up to your chest at the top of the pull-up (I kind of remember these from P90X+).
• Joel Jump Freeze – On your right leg jump forward to your left foot and keep the right foot up, then jump back. It’s a line-agility type of move, and works great for your lower core and balance.
• Starfish Push-Ups – Wow! Another interesting push-up move like the Crane Cracker push-ups. This move is pictured above to the right, where I have my arm and leg up (like…a Starfish…duh…lol). You do a push up, and then a version of a side-arm balance, although you actually keep your arm and feet up in a starfish pattern. Great for your obliques and I.T. Band (P90X3 Decelerator works this in so many ways)
• Duper 2 – on your right foot, extended left leg to your side. You then bend your right knee and tap the floor on the outside of your left foot. Great squat and balance move, so don’t get frustrated if you don’t get it right away. If this one is easier for you, go deeper into the squat.
• Vaulter Pull-Ups – I used the chin-up max for this one as it uses more of your lat muscles and back muscles to pull up to the left and right of the pull-up bar. Tony uses kipping at the end (using your body synergy to get you up). This one will take some time, and my ultimate goal is to do this without the chin-up assist. If you don’t have the chin-up max, you can also use a chair and put one foot on there for support.
• Elevator Tiptoe Squat – Calf muscles will burn! Come up on the balls of your feet and bend your knees to the appropriate cues.
• Superman/Bow – Time to focus on the lower back muscles. You do a superman, then go to bow. Typical move we’ve seen before in other P90X series.
• Spinning Plyo Squat Lunges – You can modify by skipping the jump in between these things, but it will help you with some great calorie burning. You start with a squat, then lunge to the left, then squat again, then lunge to the right, then squat AGAIN then you spin around and repeat. P90X3 Decelerator kills you right about here lol.
• Big Brother Burpees – Jump back into plank, do a push-up, tap your right knee to your right tricep, open your right arm into a side arm balance, lower back to plank, jump the feet up, and do a jump knee tuck. The tough part of this for me is tapping the right knee to a tricep while in a push-up. This then ends P90X3 Decelerator workout.

How did YOU do with P90X3 Decelerator? Comment below and let us know!

Also, I’m always looking for new people to join me. If you are doing P90X3, or you want to do P90X3 – Join my Team Sweet Life for free as a team member of Beachbody. If you don’t have the program we can chat about your goals and get you set-up with our online Facebook support group. Be sure to also check out my P90X3 Review as well for more fun!

Comment below, say HI, and I’ll see all of you wonderful people next time!

Yours in Success,

Coach Bob