P90X3 Incinerator Overview

This P90X3 Incinerator workout targets each muscle group with two different moves before moving on the next set.  You will be using a lot of dumbbells for this one.

“Burning out a muscle is the whole point to the incinerator. You’re going to be doing a resistance exercise followed by a bodyweight exercise, both of the hitting the same primary muscle group. And you’re going to just keep going to failure. Until you cannot go no more. Until you have burned all the gas in the tank. That’s, that’s how the boys get big and girls get lean. You really gotta burn it to bring it, on this one”
– Tony Horton

P90X3 Incinerator Advice

Choose your weights wisely since you have two moves in a row, you don’t want to burn out too soon.

P90X3 Incinerator Equipment

  • Water
  • Towel
  • Court Shoes
  • Dumbbells
  • Chin-up Bar or resistance bands.

P90X3 Incinerator Pros

Fun workout, nice pace, great moves, and really hard.

P90X3 Incinerator Cons

I gassed out too early the first time, and I often either wished I had a heavier dumbbell or a lighter one.

P90X3 Incinerator Moves


Arm Circles – Egoscue Grip forward, then back.


Warmup over

Renegade Row – Plank position, holding a dumbbell in each hand, row one arm at a time up to your torso.

Pull-ups – Regular pullups

Floor Flys – On your back, do straight arms flies

Push-ups – Regular pushups

Rocket Launcher Row – In a wide lunge leaning forward. Perform rows.

Chin-ups – Normal chin ups with palms facing you.

“A” Press – On your back, extend your arms straight up with palms facing each other at chest level. Bend and bring them down so your triceps are on either side of your body

Military Push-ups – Pushup with hands closer together and your elbows close to your sides.

Monkey Pump – Holding dumbbells at shoulder level perform an overhead press, bend to 90-degrees, close your arms and reopen them. Finally lower your forearms parallel to the ground, and then lift to perpendicular and repeat.

Pike Press – In pike-up position, do shoulder presses

Pterodactyl Flys – Standing in a wide lunge, lean forward with arms towards the ground. Lift both arms straight up to the sides, keeping the hands parallel to the floor.

Flipper – Forearm plank, walk your feet a few inches forward and pitch your hips up. Lower your hips and then repeat raising them back again

Popeye Hammer Curls – Bicep curls alternating hands and bringing the weight across the body.

Kneeler Curls – On one knee leaning your torso forward, extend you arms towards the floor with palms up. Do a bicep curl.

Hail to the Cheif – Lying on your back with arms straight up in the air, switch between bringing a weight to the shoulder with the hand that is holding the weight meeting the opposite shoulder.

Skyfers – Tricep dips in table-top position.

Arm and Hammer – Bicep curls where you alternate bringing weights to the front and then to a side hammer curl

Rocket Launcher Kickbacks – In a lunge, lean your torso forward with elbows raised behind and along your torso, extend your arms and back.

Burnout – On Tony’s command you will do push-ups, plank holds, low planks, balance with one arm and leg out, side t-stands, and Downward Dog

Cooldown and Stretch

Read more on P90X3 Here.