Here is an excerpt from my P90X site that I may be helpful for others...

Tip: Need to raise your heart rate with Kenpo X? Make it more intense!

When I do Kenpo X, I notice that I have difficulty keeping my heart rate up into my upper zone. Now, it may be because my cardio conditioning has improved. I often do HIIT or some sort of cardio workout in addition to P90X Classic. This, of course, would be considered "doubles" in P90X speak. So I had to find a way to get my cardio benefit from the Kenpo X workout. I guess I could just substitute a more intense cardio workout for Kenpo X. However, I like the way Kenpo X works the core by using the hips to throw punches and raising the legs to do kicks and knee strikes.

By the way, I am not alone. I have read many blogs and forum posts where other people are having the same problem. I have, however, found a solution that works for me and it just may work for you too.

The primary solution is to increase the intensity of the workout. Here is how I do it...

Keep bouncing while Tony is talking between exercises... kind of like a boxer. Keep your hands up in the "on guard" position, don't let them drop. Think like a boxer. Keep moving and stay on your toes.

Do more reps (punches, kicks, elbows, etc.) than Tony and the crew. The secret here, however, is not to give up form for speed. Try to maintain good form. Continue to use your hips when throwing your punches. You will notice that your heart rate will be much more elevated when using your hips. So just listen to Tony and use your hips.

During the break do more jumping jacks than the Tony and the crew. Also, do more "X's". You can do this by going a bit faster and starting before Tony finishes his count down, "...and 5, 4, 3, 2, 1. When Tony says 5, start doing your "X's". Try to to them a bit faster too. You should be able to do 12 to 14 by the time Tony and the crew does 10. Again, maintain good form. Do NOT give up form for speed.

When doing blocks and elbow strikes from the horse stance. Do what Tony says, get down low and stay low. Do not creep up. This puts more stress on your quads which make the exercise more difficult. Again, do more blocks and elbow strikes than the crew while maintaining good form.

When I do the above, I get my heart rate right up where I need it to be. It does make it much more difficult, but that is what "bring it" means. If your heart rate get into your zone and you are feeling spent, you can always drop back into what the crew is doing.

Keep bringing it!!!

THANK YOU
Like a Tip in a Video Game,
I found Kenpo X to be a bit light for someone like me, so this works out well..I'll try it,

I do have P90X+.....Kenpo...Hrm...Tempted to do that...

Newtwarrior wrote:

QUOTE:
I do have P90X+.....Kenpo...Hrm...Tempted to do that...

B)

Actually, I ordered P90X+ too. As soon as it gets in I may have to sub in Kenpo Cardio Plus to see if it is a bit more intense.

Did Kenpo + the other day myself. I can't give a proper evaluation of it after only 1 go, though. I spent too much time trying to get the new moves down. It is only 45 mintues long. My heart rate didn't get way up there, though. Today is another Kenpo day for me (my last of the programme) and I'm going to do the "normal" one. I know it, it's longer and since I don't know +'s moves yet I feel at this stage it will give me the better work out. When I'm offically done my 90 days I'll spend more time learning the Kenpo +. One thing i know i'll hate about is the lady who NEVER EVER stops smiling.

Good tips. I stopped doing Kenpo a couple of weeks ago for that very reason. I just could not keep my heart rate up to a decent level so I switched it out for plyo.

Everybody get yourself a pair of weighted gloves and it will bring Kenpo to the next level also. I have a pair that are only 1 pound each and you can really feel it in the shoulders and back.

SixLug wrote:

QUOTE:
Everybody get yourself a pair of weighted gloves and it will bring Kenpo to the next level also. I have a pair that are only 1 pound each and you can really feel it in the shoulders and back.

That is a great tip! Many others have said the same thing. I will have to add that to my routine too.

Bought some weighted gloves today. Next Kenpo day is Tuesday...looking forward to testing it out.

jonahgirl wrote:

QUOTE:
Good tips. I stopped doing Kenpo a couple of weeks ago for that very reason. I just could not keep my heart rate up to a decent level so I switched it out for plyo.

Plyo twice a week?
now that's hardcore.

Les wrote:

QUOTE:
jonahgirl wrote:

QUOTE:
Good tips. I stopped doing Kenpo a couple of weeks ago for that very reason. I just could not keep my heart rate up to a decent level so I switched it out for plyo.

Plyo twice a week?
now that's hardcore.

I just love the plyo workout. Not to brag but I never had a problem doing it from the get go. But I did do lots of plyo exercises every day for the past year in my regular workouts which is probably the reason. I remember the first day last Feb. when I added plyo to my routine I thought I was going either die or puke. I did it to condition my lungs and now I take no asthma meds.
Note: I never thought there would be a way to make mountain climbers even worse until I did the Plank to Chat run in Core Synergistics. Now that one is down right evil.

jonahgirl wrote:

QUOTE:
Les wrote:
Note: I never thought there would be a way to make mountain climbers even worse until I did the Plank to Chat run in Core Synergistics. Now that one is down right evil.

Agreed... Plank to Chart run is probably the most brutal exercise in P90X!

Btw, I just got the P90X+ disks. Although I am still on round 1 of P90X (day 55), I decided to add Interval X Plus to my workouts today. Maybe it is because it is new, but it kick my butt today! Its a great workout!

Nice advice! I did Kenpo yesterday for the first time, though because I also do HIIT regularly and do have a martial arts background, I found that it was hard keeping my HR elevated at all times. Appreciate the added tips....will definitely use them next time.

Yes, Interval X + is kick-tail. I did it the other day for the first time.

Stick Legs wrote:

QUOTE:
Yes, Interval X + is kick-tail. I did it the other day for the first time.

I am also doing Interval X Plus. It is a killer workout. I use it as part of my doubles instead of cardio x.

Im new to P90x today is my 6th day...yes week one almost done! Anyhow today is Kenpo X day and from reading about it...it seems to not be intense enough. Even watching it didnt look like it would elevate the heart enough. I was thinkin of switching it and doing CArdio X instead. What do you guys think should I at least give the kenpo X a try or not?? Any advice is appreciated.

I took the weighted glove suggestion and it worked great! They keep me right in the zone.

Hmm weight gloves....dont have those, but I do have small DB about 2lbs that could work. Hopefully I dont punch so hard they go flying into Tony hahaha. I give a shot!

siksauce wrote:

QUOTE:
Im new to P90x today is my 6th day...yes week one almost done! Anyhow today is Kenpo X day and from reading about it...it seems to not be intense enough. Even watching it didnt look like it would elevate the heart enough. I was thinkin of switching it and doing CArdio X instead. What do you guys think should I at least give the kenpo X a try or not?? Any advice is appreciated.:)

Personally I think you should try it first before switching it out. Cardio X, to me, is less intense than Kenpo X.

just wear weighted gloves, 2.5 lbs on each arm...simple. Works for me got my heart rate up to 177 with them....

I have used weights in my hands as well. Worked like a champ.

As far as if Kenpo X is intense enough. I think after doing it once you will realize that it is very intense. At least if you push yourself. As I have said on several diffent posts, P90X is only as intense as you make it. You have to push yourself to the limits. If you don't, it wont be that difficult.

Cardio X is definetly not as intense as Kenpo X.