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

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