20 Apr

P90X3 Incinerator: Upper Body Burnout in About 30 Minutes

What is P90X3 Incinerator?

The Beachbody wizards have come up with some creative names for several really effective upper body exercises in P90X3 Incinerator…

Monkey Pump



These aren’t the names of rides at any amusement park or fancy bar drinks your Uncle Ted makes.

These are some of the exercises you’ll be doing in P90X3 Incinerator.

Here’s a reminder of what the P90X3 series looks like:

Let me explain what you need to know about P90X3 Incinerator…

If you use one of my links to purchase something it helps support my business.  Thank you! (No hard feelings if you don’t.)  You can get more information about that here.

Instructor-Tony Horton


Equipment-Dumbbells (5, 8, 10, 12, 15, and 20’s), pull-up bar (with assist band), Power Stands*, mat


Extra-Ladies, here’s a link to my favorite colored dumbbells.

*Depending on your exercise level I’d recommend getting 5, 8, 10, 12 and 15 lb. DB’s to get started. (I also use 20 lbs. when I do P90X3 Incinerator.)

A FEW TIPS-Measure your door frame and check the weight limit on any pull-up bar before you invest in it.  Also, Power Stands are my favorite push-up stand because they’re big and sturdy but whatever push-up stand you have is fine.

Length-31 minutes

HRM-184 calories


My rating-A

The Important Stuff about P90X3 Incinerator

P90X3 Incinerator is a routine of paired exercises. You do one exercise with a dumbbell/band and then follow that with an exercise that focuses on the same muscle group but uses your own body weight for resistance.

There are two badass women (Tamara and Jessica) in Tony’s team. Tamara is showing you how to do the entire workout with a band.

The exercises are slow and controlled. Pay attention to your form.  Don’t waste the 30 minutes you’re committing to this workout by having crappy form.

There are 10 reps in the first exercise of each pair (except for Monkey Pump). You do those with the group.  Then your job is to do maximum reps in 30 seconds on the second exercise.

I’ll tell you exactly what size dumbbells I use for each exercise.  If you’re a man then you’ll (probably) want to use a heavier weight.

Read to the end for helpful tips on every section of Incinerator as well as links to a few places you can compare prices on P90X3.


The warm-up is a little over 2 minutes of a few aerobic moves to get blood flowing to those upper body muscles.  There are some nice yoga stretches here, too.

Main Workout (The Exercises in P90X3 Incinerator)


Renegade Row

I use 12 lb. DB’s.  There are 10 reps.

Keep your core strong.  Don’t sag.

Pull-Ups (I use an assist band)

Do max reps over the 30 seconds.  I squeeze out about 12.

Jessica does this without an assist band.  She’s awesome.  I kind of hate her.


Floor Flys

I use 15 lb. DB’s.  There are 10 reps.

Don’t get cocky and go too high on your weight here.  You have to do push-ups next.


I use power stands for these (because I have them) but you don’t need them.  Do as many push-ups as you can with proper form.  I do 13-15 reps.  You may be able to do a lot more.


Rocket Launcher Row

I use 15’s  There are 10 reps.

Make the move smooth.


Do maximum reps in 30 seconds.  I do about 8 (with the assist band).



I use 20 lb DB’s.

There are 10 reps.

This is different than a fly.  Look at the team for proper form before you do them.

Military Push-Ups

I use my power stands again, but you don’t need them.

I do about 12 reps.

Your arms stay next to your ribcage for this style.


Monkey Pump

I use 8 lb. DB’s (use 5’s the first time you do these).

There are 8 reps this time.

There are several steps to this (very original) move.  Don’t skip any parts of the exercise.  Yes, this is hard.

Pike Press

You can use your power stands.

Stick your butt up in the air and do a shoulder push up.  Your head is going straight down.  Do as many as you can in 30 seconds.  I do about 14 reps.


Pterodactyl Flys

Remember the leg you were leaning on for the rocket launcher?  Put the other leg in front for this exercise.

I use 10 lb. DB’s.  Don’t let the weight crash in to your ankle.  There are 10.


This is weird but cool.  I’d never done this exercise until I did Incinerator.  The exercise is done in a low plank position.  Listen and watch the team to know what to do.  You’ll feel this in your back and triceps.


Popeye Hammer Curls

I use 12 lb. DB’s. 

There are 10 reps.

Make sure your palms stay facing your body on each rep.

Kneeler Curls

I keep my 12’s for this max-out set.

You’re in a kneel on one knee.  I do about 16 reps.


Hail To The Chief

I use 12 lb. DB’s on this exercise.

You’ll be on your back with the weights moving across your face.  Go slow!  Don’t pick up a weight that’s too heavy!  You do not want to learn the hard way that you should have picked a lighter weight.  There are 10 reps.  Go slow (there, I said it twice).


You can use your power stands for this exercise.  Do as many as you can in the 30 seconds.

Keep your knees together and lift your hips high.  I do about 20.


Arm and Hammer

I use my 12 lb. DB’s.  There are 10 reps of each style.

Sometimes I wish I’d picked up my 10’s before the set is over.


Rocket Launcher Kickbacks

Use whichever leg you weren’t leaning in to for kneeler curls as your support leg.

I use 8 lb. DB’s. 

This is your max-out set.  I do about 16.


For 2 minutes you alternate between versions of push-ups, high plank hold, low plank hold (sphinx), side arm balances, and a few other moves.  Tony prompts you to do each exercise.  (He actually does Burnout with the team).  This is a cool section.

Cool Down/Stretch

The cool down/stretch is a little over a minute in length.  It wouldn’t hurt to do a few additional upper body stretches after the workout ends.

Now What?

P90X3 Incinerator is a great upper body strength-training program in well under an hour. Pair it with a short run and a core workout and you’ve covered it all.  P90X3 is worth the investment.

You can find P90X3 Incinerator in the family of P90X3 videos by Beachbody and in the library of workouts with a Beachbody on Demand membership.

*Beachbody on Demand is now available to stream on Amazon!  But to get a free trial period you’ll need to go through the Beachbody site.

Get answers to your questions about Beachbody on Demand right here.

Use the comment section to tell me what YOU think about P90X3 Incinerator!

Thank you!

P90X3 Incinerator-Upper Body Burnout in About 30 Minutes-One Strong Southern Girl-This P90X3 workout hits every major upper body muscle group in about 30 minutes. Find out what equipment you'll need here.



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