P90X Plus Kenpo Cardio

Bringing it again this morning with some P90X Plus Kenpo Cardio. A quick coffee and I was good to go first thing this morning – fasted cardio time babies. 

So a quick 6 minute warmup not to dissimilar to Kenpo X with stretches and yoga. Then it’s bang into the workout. It’s a repeat workout with 3 rounds and a 1 minute cardio break between each block. The cardio break is twists, skipping, jumping jacks and pivots. 

Now the workout, each move is done for a total of 1 minute often split as 30 seconds per side

Round 1:

1 – Jab, Cross, Shuffle

2 – Hook, Uppercut, Shuffle

3 – Jab, Step, Cross

4 – Double Hammer, Lunge, Sword

5 – Low Block, Hammer, Front Kick

6 – Side Speed Kicks

Cardio Break

Round 1 – Repeat

Cardio Break

Round 2:
7 – Jab, Uppercut, Back Kick

8 – Claw, Hammer, Lunge
9 – Claw, Hammer, Kick

10 – Back Fist, Hammer, Knee Kick, Front Kick

11 – Elbow, Sword, Back Kick

Cardio Break

Round 2 – Repeat

Cardio Break
Round 3:
12 – The Gladiator

13 – Spinning Sword
14 – Spinning Sword, Back Hammer
15 – Double Sword, Knee Kick, Back Kick
16 – High Block, Knee Kick Burn Out
Cardio Break
Round 3 – Repeat
Cool Down 
2.5 minutes of the usual ballistic stretches. 

This is a routine where you need some familiarity with the moves as it moves fast and you only get to sip some water a few times. 

I have to say I was drenched in sweat at the end. As I did the cooldown sweat was dripping off me onto the mat and yes I cleaned the may post workout lol

Definitely more condensed and intense than Kenpo X as it is combination moves and not the build up that Kenpo X does for a lot of moves. But here’s the thing I believe Kenpo X is a pretty good workout. Yeah sit down now. It’s not as intense as some of the routines but you can’t be so hard or intense every single day. What it does do is bring you heart rate up to that fat burning zone and not into the cardio zone. Also it is as intense as you make it, engage your core every time you move and you toast calories. But some effort in and again more calories burned. 

Yes by all means use Kenpo Cardio as an alternative but Kenpo X can do an equally good job. 

As for sleep, yet I got a full night of uninterrupted sleep. Feeling great today. But typical Northern Irish weather, it’s raining and my wife is working on some course work. So my little boy and I are inside today. We are currently going through Thomas & Friends. All his trains are out, tracks are built and he has his Thomas t shirt on. But that’s autism for you, completely focused on a single topic. Consumed by it. He’s currently watching some Thomas episodes on Netflix as I type this. He won’t be too impressed with our next job – some verb cards. Now there will be a battle. 

Enjoy your weekend, we definitely will and tomorrow it’s X Stretch time. 

Yours in health and fitness

LLAP

Tony

A Change of Pace & A Little Regret

It’s been a rough week sleep wise. With junior’s infection, disrupted sleep and the heat making it difficult to sleep I’m exhausted. I was actually told that yesterday at a meeting.  They offered to let me sleep in the room for half an hour but I powered on. 

On Wednesday I managed to get through P90X Shoulders and arms keeping my numbers from the following week. Thursday I just did P90X3 yoga. I wasn’t looking forward to 50mins of yoga so I did something a little shorter. P90X3 is good if not a little rushed. You don’t get the isometric holds in yoga but it’s the sense of accomplishment in getting something done that’s important. 

Today I was feeling just as tired and really couldn’t face Legs & Back so I did another swop. It was for RIPT90’s deadlift killer. I’ve never done this one before. Truth is I have never done the whole RIPT90. It was a gift, I did the leg routine before and wasn’t impressed. The pacing was off and there is absolutely no cool down. Deadlift killer wasn’t impressive either. 20 reps of deadlifts, single leg deadlift, stiff leg deadlift, stiff single leg deadlift, sumo deadlift and 25 sit ups. Done for 3 rounds and 50 jump lunges at the end. The cool down was a lift jog followed by a side oblique stretch and nothing else for legs. I just did my own 10 minute cooldown of P90X stretches. Back to the cupboard with RIPT90. P90X you have ruined me for other trainers lol, the bar is set high. 
The other reason for not doing legs and back was my preworkout. It made me feel sick today. The culprit was Real Pharm Unreal Blue Sky flavour. What was left of the tub is now binned. 

So the little regret today is not that I worked out it was choice of programme. Deadlift killer was 38 minutes plus my 10 minute cooldown leaving it 10 mins short of Legs and Back. I should have stuck with legs and back. 

Also as this week has been a write off I will be repeating it. I will finish it off with P90X Kenpo Cardio tomorrow and then X Stretch on Sunday. Life happens folks, kids get sick, we get a poor week of sleep and the nutrition slips. I won’t let it get me down. I will repeat and go from there. 

Hopefully the sun is shining with you and you are able to enjoy it. Weather is going to break here after today so this evening it’s off to the beach for some ice cream and fun. 

See you in a few days 

LLAP

Tony

Lack of Sleep & P90X

It’s week 3 Day 1 of Classic P90X, as per the calendar that means -> Chest & Back and ARX. I was looking forward to the chest pump of Chest & Back today but my little angel had other ideas. Last night was a horrid night, late to bed, soreness and interrupted sleep. 

So let’s back up a little, yesterday was a lazy day at home. That was until we had to go out and run and errand for the delightful mother in law. Junior went along for the ride and fell asleep mid afternoon. Every parents worst nightmare. Combine that with Autism and you get a very late night. So late to bed it was and then he was up every few hours at 1,3 and 5am. Complaints of soreness prompted reliable calpol and then nurofen. (Or suitable alternate brands). A word of advice on that try and leave 3 hours between these initially – first calpol and then 3 hours later nurofen. The staggering means the child won’t be without pain relief. 

So 7am came around and the little guy was up bouncing about looking breakfast. Today’s order was brioche. Off to nursery he went. 

My P90X journey just did not happen today. I had setup everything but was yawning and feeling very tired and sleepy. I started off, got through the warmup. Thinking yes I can do this. First round held up my numbers from last week – 40 standard push ups, 20 wide grip pull ups, 28 military push ups and 16 reverse grip chin ups. Disaster during the break. I sat down to look at my next numbers and hit a wall. Couldn’t stop yawning and a wave of tiredness hit me. Got to do 28 double wide push ups and just collapsed. Energy gone. Sapped into a black hole. I paused the DVD and just did shavasna on the mat for about 20 mins. 

So P90X ground to a halt, no ARX either. I’ve looked at my calendar and I will repeat today next Monday and shift the other days accordingly. I will drop X stretch on Wednesday of next to make room. 

Currently watching Twin Peaks S3. Up to ep3 when I decided to take a break and write this. It’s as weird as every – brilliant. Also attempting not to take an afternoon nap. 

Until later in the week

Tony
LLAP

Ok so it’s been a while

Hey Folks

Quite simply it’s been too long since I blogged. So many reasons, some I can’t get into, some I will get into as I have restarted blogging as I’m going to try and use this as journal going forward. Not just a fitness blog but a life blog. Daily trials and tribulations of being a dad, coping with PTSD, depression, anxiety and autism.

I’m not going to promise daily blogs, at a minimum one a week is very doable.

Bear with me as I settle back into life and hopefully share my experiences.

So a quick recap of my current situation. My youngest has been diagnosed with autism spectrum disorder and would be classed as moderate – severe autism. I too have had a moderate diagnosis. Still alive and in counselling. Fitness wise I’m carb cycling and on week 2 of P90X.

Watch out for more soon. Feel free to ask me questions I will do my best to answer them.

Yours in health and fitness

Tony Mac

LLAP