Our kettlebell workouts are popular because they’re free, intense, and good for any athlete who wants to improve endurance, strength, and power. Kenpo is a “real” martial art. At Better Fitness USA we are fans of Russian Sambo, Krav Maga, and the martial art of Kenpo. To be great at Kenpo you may want to focus on workouts that make you powerful and fast. You want to hit with fury and fight with intensity for 18 to thirty seconds. If you hit the ground, Jeff Speakman’s Kenpo 5.0 will teach you what to do and kettlebell training will make you strong and help you last. Try this workout below but adjust it to your current fitness level.
- Warm-up:
- 10 Halos each direction
- Round house (swinging KB around body) 10 each direction
- Round house with dip
- Squats with KB at chest – 10 reps
- Military Press – 10 ea arm
- Clean & Lunge – clean with right arm – lunge with left leg – 12 on ea side
- Single arm row (use heavier wt) this is a squat row with back straight- keep elbow in tight - 12 per side
- Standing upright row with release and catch at top. Arms should be straight at top of row. release KB near top and catch immediately (20 reps)
- Side Press, 10-12 ea side
- Good morning = use heavier KB or use barbell, 15-20 reps
- Bottom up press = use lighter KB to maintain control (I use 16 kg), 10 reps per arm
- 1 minute static squat: hold KB above legs. Do not rest elbows on knees or thighs. Hold for 1 min
- Bunny hop: Swing KB forward, hop forward at same time (20 reps)
- Lunge Press: Hold KB in clean position, step forward with opposite leg, while holding lunge press KB, bring back to clean position, come up to standing, repeat 15 times. Do other arm.
- Triple swing & 3 push-ups. Three swings, stepping forward with each swing, set KB down do three pushups. Do for a distance of 20 to 50 yards.
Cool down and stretch