First thing to remember while you are starting with P90X workout program is the fact that you’ll need to be fully dedicated all 90 days. This program requires you to workout minimum 6 days a week, so calculating and planning your time is crucial. P90X Kenpo workout is almost one hour long 55:46 mins to be exact. P90X Kenpo X is sixth and final workout of the week and it is one of the unique workout of P90X program.
So what is Kenpo?
Traditional meaning is the name of several Japanese martial arts. Also, Kenpo is a system of self-defense, but it’s not about fighting. Kenpo X is cardio workout, based on some Kenpo and Karate moves, mix of explosive combinations in order to improve your balance and flexibility. Said in one sentence, Kenpo X is a well-constructed mix of martial arts, plyometrics, and cardio. It is a unique combination that you won’t see in many other programs. Also it’s very engaging mentally as well as physically and it’s the most fun exercise in the program.
Kenpo x is nearly an hour long – DVD run time reaching 58 minute, but you will not notice that. Why? You’ll be moving so much in every direction:
- jumping up and down,
that you won’t notice that you’ve been sweating for almost an hour. The warm-up is a little light on warming up but heavy on stretching. Kenpo X has a long warm-up. It’s about 11 minutes long and it starts with a series of back stretches which also pull at your hamstrings. Then follows first active part that last for 8 minutes. Jabs, cross-body punches, hooks, and uppercuts are for the upper body. Next active part is for the lower body with lots of kicks and punches. You will be finishing with some elbow moves and then a final series of high punches.
- It starts with 12 minutes f stretching work out named Saunders Stretch Cycle,
- than continue with Twist and Pivot – warm up exercise to move the hips (25 times),
- Twist and Pivot with Hook and Uppercut hips – Hook & Upper cut punches from the left and right side (25 times),
- Jabs (30 times), Jabs/Cross (25 times), Jab/Cross/Hook(25 times), Jab/Cross/Hook/Uppercut (25 times),
- Cardio water Break for one and a half minute,
- Step Drag/High-Low Punch(30 times),
- Jab/Cross Switch (20 times), Hook/Uppercut Switch (20 times), Knee Kick -25 times
- Knee Kicks from the left side and then your right side,
- Ball Kick (30 times), Cardio Break, Side Kick (30 times), Back Kick (25 times),
- Three-Direction Kick – make three kicks, one to the back, one to the side, on to the front, (8 times),
- Side Lunge with High Sword/Low Hammer (15 times),
- Step Drag/Claw/Low Punch – glide step forward, claw your opponents shirt down and punch them in the gut (25 times),
- than Water break for minute and a half,
- High Block (25 times), Inward Block, Outward Block, Downward Block, Star Block, one more Cardio Break,
- Front Shuffle with High, Block/Low Punch, Knee/Back Kick,
- Front and Back Knuckles/Ball Knee/Back Kick -throw a high knee and follow it with a back kick (15 times),
- Hook/Uppercut/Low Side Kick (10 times), Elbow Series (30 times), Vertical Punches –last exercise.
- Do it 50 times, slowly increasing the speed (50 times), Cardio Break and cooling down and stretch.
- The cool down is about four and a half minutes.
The good thing about P90X is that you can always use it as a base and then you can change and modify as you like, towards your fitness goals. For example, breaks in Kenpo X aren’t actually breaks at all. The first half to two thirds of the workout might be rough at the beginning, so in that case just continue with jogging in place or jumping rope. Also, if you are a beginner start slow. In Kenpo X there are many mixed moves so it’s best to go through them slowly the first time. Second most important thing to remember performing this work out is to stay tight all the time. At any time be aware of your posture.
In the beginning you’ll feel sore after finishing the Kenpo X workout routine but remember that being sore means you are doing it properly and working hard. So there will be results. And yes, you will burn lots of calories because it’s mostly cardio. If you want to get your heart rate up a little more, don’t be afraid to put a little force behind the blow. Remember, even if you’re not very good at all this different jabs, punches or kicks, you’ll still get an excellent workout out of it.
Kenpo X Benefits
Kenpo X is probably the least intense of all of the P90X workouts, so you can find some comments that is too easy. But easy/hard workout is so relative. So keep in mind that Kenpo X is still harder than most other exercise programs and also there is a reason why Tony Horton put this workout in his program.
First of all, Kenpo X helps you to build self esteem and to learn something about self-defense. Also, it teaches you discipline. In Kenpo X there are a lot of punches, blocks and kicks that require rapid movement, and you cannot find this sort of movements in other P90X exercises. This combination will improve your balance, endurance, flexibility and coordination. Kenpo X is great cardiovascular workout that boosts cardiovascular health, and it will increase your aerobic endurance, also will burn calories. Perhaps the best part of this workout is that you can perform Kenpo X at the comfort of your home, so it’s affordable. Kenpo X suits all fitness levels but beginners are advised to increase their intensity once they are more skilled in their kicks and punches. It requires hard work and dedication, but you will get better and you’ll be enjoying this workout after you see your first results.