Power 90X Plus Kenpo Cardio Plus Review

There’s one word for this workout – intense! Oh, wait, here’s more words to describe Kenpo Cardio Plus – fast paced, demanding, driven, unforgiving. This workout is extreme to the max. The original Power 90X Kenpo Karate X has always been a favorite of mine and Bruno. This workout builds on the original and ramps it up. I was sweating before the warm up was over and totally soaked by the end.

At 45 minutes in length, it includes a warm up of running in place, twist jumps, jumping jacks, jump rope, yoga moves, standard stretches, ballistic stretches.

The body of the workout is Kenpo karate moves – mostly combinations that maximize impact. Here they are in order: Jab / Cross / Shuffle, Hook / Uppercut / Shuffle, Double Hammer / Lunge / Sword, Lower Block / Hammer / Front Kick, Low Block / Hammer / Front Kick, Side Speed Kicks, Cardio Break – Running In Place, Jump Rope, Jumping Jacks, Twisters, Jab / Cross / Shuffle, Hook / Uppercut / Shuffle, Jab / Step / Cross, Double Hammer / Lunge / Sword, Low Block / Hammer, Front Kick, Side Speed Kicks, Cardio Break – Same As Above, Jab / Uppercut / Back Kick, Claw / Hammer / Lunge, Back Fist / Hammer / Front Kick / Knee Kick, Elbow / Sword / Back Kick, Cardio Break, Jab / Uppercut / Back Kick, Claw / Hammer / Lunge, Claw / Hammer / Front Kick, Back Fist / Hammer / Front Kick / Knee Kick, Elbow / Sword / Back Kick, Cardio Break, The Gladiator, Spinning Swords, Spinning Sword / Back Hammer, Double Sword / Knee Kick / Back Kick, High Block / Knee Kick Burn Out, Cardio Break, The Gladiator, Spinning Swords, Spinning Sword, Back Hammer, Double Sword / Knee Kick / Back Kick, High Block / Knee Kick Burn Out, COOL DOWN.

The cool down includes traditional Power 90X moves like yoga moves, standard stretches, and ballistic stretches.

I modified for balance issues like this: I used an eight by three foot floor space framed in by my couch, my large padded office chair, and my iGallop. This allowed me to go all out without balance being an issue. The few times I started to lose balance something large and padded was nearby to support me until I got my balance back.

I highly recommend Kenpo Cardio Plus for anyone who wants to burn a lot of calories in a reasonably short time (45 minutes). Bring your best game, you'll need endurance and strength to get through this fat burner.

This is one I’d like to do a video of soon. If you’re curious about the original Power 90X Kenpo Karate X Bruno and I did five demo videos and they’re linked in my sidebar under “Our Videos”.

Next: Interval X Plus and Abs / Core Plus

Meal Plan From Yesterday

8 am – 3 ½ ounces chicken breast, 1 cup blackberries, 8 ounces yogurt.

11 am – protein shake in fresh juice from my juicer – orange, grapefruit, apple, ginger, carrot.

1 pm – workout – Kenpo Karate Plus

3 pm – 1 cup nonfat cottage cheese, 1 teaspoon flax oil, 4 tablespoons salsa.

6 pm – 2 glasses white wine, 1 ounce regular fat cheese, 12 olives, 1 ounce nuts.

9 pm – 2 glasses white wine, 2 veggie burger patties, 2 nonfat cheese slices, ½ cup vegetables, 1 tablespoon Smart Balance mayonnaise, 1 teaspoon flax oil.

Totals – calories 1757, 145 protein grams, 116 carbs grams 57 fat grams, 38 alcohol grams

I’m not sure if I’ll be posting again until Tuesday as Bruno has a four day weekend starting tomorrow due to having Friday off for end of semester and Monday due to Martin Luther King Day.

Update & Wishing You A Happy New Year

Just a quick update. We're very busy in Bardelli (Barzarro) World. My husband moved his home office out of the room he shared with our son and onto one wall of our bedroom. All his stored stuff he didn't use much or at all got moved outside into storage sheds. Bruno is a happy little camper in his "new" unshared room. And I loll in bed watching tv while Jerry plays with his Linux and Windows computers.

On the weight and fitness front I'm down to 112 pounds. One hundred and twelve pounds! That's two pounds from goal! Woo Hoo! Although my scale weight is down my body fat crept up to 20.4 percent and 23 pounds. I don't know if the scale shift downward was water loss, muscle loss, fat loss or a combination. Frankly right now I could care less. My break ends on the 7th and by then my new Power 90X Plus will be here! I was invited to pre-order as I'm a Power 90Xer. Yeah!

And I haven't been doing conventional workouts - think Power 90X - but I've been active including horse wrangling. I'll tell that tale later. Talk about high excitement. I've been enjoying holiday fare including champagne, chocolates, chips, dips, crackers, cheese, and beef stick snacks. I have to conclude this three week break from Power 90X hasn't hurt me. I'm rested up and raring to go. Bring it!

Power 90X Chest, Shoulders Triceps Review, Muscle Links Round Up, and More.

I’ve had several days off from working out due to a bunch of factors including menstrual cramps, a loaded schedule, and just flat out needing a break. But it’s time to get back on the Power 90X horse and bust some booty. I’ve got less than 4 weeks until my 48th birthday on the 31st and I’d love to see my goal weight of 110 pounds on the scale OR see a drop in body fat percentage by Halloween!

Also, until the 31st – which I intend to take off and celebrate Nevada Day and my birthday with the rest of my state – I plan on implementing a strenuous course of Power 90X with a diet clean up and I will share my adventures and results here. And I’ll call this mini-series of blog entries – wait for it – Riding The Power 90 X Express.

And boy am I off to a roaring fast start. Yesterday I did Power 90X Chest, Shoulders, and Triceps and I feel every muscle between the bottom of my shoulder blades up to the top of the base of my neck. It literally hurts to put a pen to paper, snap shut my address book, or hold my cell phone. It hurts to move period.

I’ve reached the penultimate level of DOMS (delayed onset muscle soreness) because the ultimate level would probably kill me. I’ve never been this sore before. I smoked it and now I’m toast. (Actually I was hurting before I finished the workout!) At least three quarters of the 24 sets I did were to failure. (Definition: Failure - Doing a set until you can't do any more reps on your own. It's always good to have a spotter around and it's good in practice to work out to failure as often as you can. - From Demetri's Bodybuilding Terms).

The Power 90X Chest, Shoulders, and Triceps workout is roughly an hour long and is as follows:

Light cardio warm-up and stretch including running in place, followed by 24 resistance exercises described below.

I use Body Rev Perfect Push Up Bars for most push ups because they increase the intensity(not for One Arm Push Ups or Clap Plyo Push Ups). These are the exercises in the order they're performed with my reps listed as done yesterday:

Slow-motion 3-In-1 Push Up (36 reps)

In and Out Shoulder Fly (15 pounds, everyone is instructed to do 16 reps )

Chair Dips (27 reps)

Plange Push Up (33 reps)

Pike Press (12 pounds, 13 reps)

Side Tri-Rise (14 on left side, 16 on right)

Floor Fly Push Up (25 reps)

Scarecrow (10 pounds, 14 reps)

Overhead Triceps Extension (10 pounds, 11 reps)

Two Twitch Speed Push Up (4 fast, 3 slow x 36 total)

Y Press (8 pounds, 15 reps)

Lying Triceps Extension (10 pounds per hand, 13 reps)

Side To Side Push Up (36 reps)

Pour Fly (8 pounds, 12 reps)

Side Leaning Triceps Extension (8 pounds, 12 reps left, 15 reps right)

One Arm Push Up (24 reps)

Weighted Circle (8 pounds, everyone does 40 reps)

Throw The Bomb (10 pounds, 12 reps per side)

Clap Plyo Push Up (18 reps)

Slow Mo Throw (10 pounds, 13 reps per side)

Front To Back Triceps Extension (10 pounds, 12 reps per x 2)

One Arm Balance Push Up (14 per side)

Fly Row Press (8 pound per side, 12 reps)

Dumbbell Cross Body Blows (switched to bands – 15 pounds per side, 20 reps)

Cool down

“Ouch, Ouch, Ouch, Ouch, Ouch.” Crawls away for a protein shake.

THIS IS THE MOST INTENSE WORKOUT! Go ahead, try it.

Sometimes I don't know whether to love or hate Tony Horton.
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To motivate myself I’ve been reading lots of bodybuilding and muscle articles. This always makes me WANT to work out. So I thought I'd share some of them:

Man on a Mission-An interview with Udo Erasmus, the Father of Fats by Nelson Montana

"If dietary fat had a different name than bodyfat, maybe fewer people would be fat "phobic." To the general public, the very word "fat" carries a negative connotation. It's associated with heart disease, cancer, hardening of the arteries, and ugly body flab. Yet, despite the similarity in sound, the two are as different as violins and violence.

Most bodybuilders are aware of this — they know that fats are essential. Fats provide energy. They help the body to burn stored fat. They're also necessary for hormone production (including our favorite, testosterone). But there's more to the slippery stuff than you may realize. That's what Udo Erasmus is out to prove.

Udo is one of the original pioneers in the study of fats. Long before the Atkins diet, the Anabolic diet, and their subsequent descendants, the Zone and the ketogenic diets, Udo was advocating the proper use of fats for optimum health, immunity, and athletic performance."

Dude, Where's Your Calories? by Tony Gentilcore, CSCS, CPT


Excerpt: "I just don't get it. People refuse to accept the fact that in order to build a lean and strong looking physique, you need to eat! Heck, I would go as far to say that even if someone's goal is to shed some unwanted bodyfat, the majority of people still tend to UNDER-eat."

3 Ways to Grow More Muscle -A Stimulating Article by Christian Thibaudeau

Carbohydrate Tolerance: Frontline Fat Loss by Dave Barr

How Much Muscle Can You Really Gain in a Year? (Hmm, sounds vaguely familiar? Like my How Much Body Fat Can You Really Lose In One Week?)

Can I stop typing now? It HURTS!