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P.A.P. UML Workout

June 24, 2011 –

At the 2011 Beachbody Summit last week, we were able to choose a trainer for an hour long workout. Unfortunately, they put Tony, Shaun T, and Chalene all at the same time. Strange. Anyhow, I went to see my man Tony.

There is simply nothing more motivating than having Tony Horton walk around in the crowd. I have been doing his workouts for 18 months. I have been waking up to his face every morning and listening to his same jokes. But it has been just me. Now here I am in the same room with him! It was almost like a dream. I couldn’t believe it. And here were other Tony disciples all around me. We were cheering each other on. It was great!

So Tony threw a brand new workout at us. He is loving the P.A.P. workouts. What is P.A.P.? It stands for Post Activation Potentiation. I highly encourage you to read more about P.A.P. in my review on the Volume 3 workout. You can read about the science behind this new workout HERE!

This P.A.P. was  a UML (Upper, Middle, Lower) complex as each complex hit those targeted areas. As a reminder, each complex is repeated 4X!

The first complex we did was focused on the Upper Body.

1) Max Push-Ups (for 30s)

2)  Low Plank Hold (60 sec)

3) Stretch (Arms up and down, bend at knees)

The second complex we did focused on the Middle (Core).

1) Bicycle on your back (Slow and Fast)

2) Boat (60s)

3) Superman

The last complex we did focused on the Lower.

1) Side to Side Plyo Jumps

2) Mary Katherine Plyo Lunges –  12

3) Side Arm Hold (Arm Up, Leg Up, Toe Down) – 30s per side

As a BONUS, Tony took us threw the following sequence once.

1) Burpee up to a Jump Knee Tuck

2) Jack in the Box Jump Knee Tuck

3) Side to Side Plyo Jumps

It was ~75 minute workout. We finished with a very long cool down and some very interesting voice exercises. It was like Ohms on steriods. It was definitely a workout for the books. It was tough and I thought it was alot more challenging than the P.A.P. workout from the 1-on-1s.

You can see some pictures of the workout in my Summit Day 2 slideshow below. The workout pictures start ~2:35.

3 Responses to “P.A.P. UML Workout”

  1. Coach Indo says:

    Great review, as always…I’ll be back for more!

  2. […] – You can also see the P.A.P. UML (Upper, Middle Lower) routine Tony took us through at the Beachbody Summit in June. Click HERE […]

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