If you are finished with the P90X cycle and are in good shape by now, you can maximize your Kenpo X workout by adding some extra knee kicks. If you have never heard of P90X visit this link to read more about it. If you don't have the time to try my previous P90X Kenpo X modification, Maximize your P90X Kenpo X work out with Double Kenpo X!, then this one may be for you. An extra calorie burn can be accomplished in the same amount of time. However, again, this is ADVANCED. I would not attempt this unless you are a P90X graduate or are already in excellent shape. After doing the P90X program, you may not feel like you are getting much out of the Kenpo X workout. I know when I am in top shape, my heart rate is not even up in my fat burning zone hardly at all. These tips are intended to get your heart pumping back into the fat burning zone and burn a few extra calories.
The main and simple modification that you can make is to add a knee kick after every "Drag-Bunch" or "Drag-Block" exercises. Namely, these are:
Drag-Punch-punch
When you are performing this move, step forward, throw the first two punches and as you are dragging your foot forward, follow through and bring your knee up for a knee kick targeting the same place you punched the first time. Imagine stepping forward, punching an opponent in the face, in the stomach, and then kneeing them in the face as they double over.
Hang in there though, you have to get the knee in fairly quickly before you have to reset for the next punch. It gets really interesting when you pick up the pace and give the spirit yell. Make it a goal to be doing the knee kick as you are giving your spirit yell. You have to move REALLY fast!
Drag-Claw-Punch
Same principle as in Drag-Punch-Punch-Knee however, you are clawing or grabbing first instead of punching. When you are performing this move, step forward, reach and grab, pull, then punch and as you are dragging your foot forward, follow through and bring your knee up for a knee kick targeting the same place you punched. Imagine stepping forward, blocking a blow, then punching an opponent in the face, and then kneeing them in the face as they are bent over.
Drag-Block-Punch
Same principle as in Drag-Punch-Punch-Knee and Drag-Claw-Punch-Knee however, you are blocking first instead of punching. When you are performing this move, step forward, throw the the block, then the punch and as you are dragging your foot forward, follow through and bring your knee up for a knee kick targeting the same place you punched. Imagine stepping forward, blocking a blow, then punching an opponent in the face, and then kneeing them in the stomach.
Breaks
On your breaks when jogging in place, bring your knees WAY up. Use your hands for targets, holding your forearms parallel to the floor with your hands out. Then make contact with your hands using your knees each time you bring them up.
Elbow Series
The elbow series can be made more interesting with knee kicks as well. As you start on the right arm bringing it up-down-left-right, bring your right leg up into a knee kick before you start the up-down-left-right motion on the other arm. Or if you are feeling more like side kicks, instead of throwing a knee kick try a side kick instead. You may need to mix it up a bit because at this point, your legs are probably going to feeling pretty beat.
Vertical Punches
Last but not least, you can add a little more resistance to the vertical punches by holding light weights in your hand. A couple of small solid 2, 3, or 5 lb dumbbells will do. It will be easy at first, but as the speed picks up, you will find that it is very difficult to keep up, but you will feel it in your arms!
So give these tips a try if you want to burn a few more calories during Kenpo X. I guarantee that you will be feeling it in the end!
No comments:
Post a Comment