Combines strength, balance, flexibility, and breath work to enhance your physique and calm your mind.

 

Yoga Poses

Runners Pose. Crescent Pose. Warrior Poses. Triangle Pose. Twisting Triangle. Standing Splits. Half Moon to Twisting Half Moon. Tree. Royal Dancer. Standing Leg Extension. Crane. Frog.Plough into Shoulder Stand.

 

Sculpt the six-pack abs of your dreams and benefit your health and physical performance

 

Abs Routine

In & Outs. Seated bicycles. Reverse bicycles. Seated crunchy Frog. Crossed leg/wide leg situps – Ifer scissors. Hip rock ’n’ raise. Pulse-ups (heels to heaven). Roll-up/ v-up combos.  Oblique v-ups. Leg climbs.  Mason (Kayak) twist

 

Intense cardiovascular workout with punching and kicking for endurance, balance, and coordination

 

Kenpo Moves

First Half/Warm-Up

Twist and Pivot. Jab. Jab,Cross. Jab,Cross,Hook . Jab,Cross,Hook,Uppercut. Step, Drag, Punch High then Low. Jab,Cross, Switch. Hook Uppercut Switch. Knee Kicks. High Kicks. Side Kicks. Back Kicks.

Second Half

Three Direction Kicks. High Sword/Low Hammer. Step,Drag,Claw,Low,Punch. High Blocks. Inward Blocks. Outward Blocks. Downward Blocks. Star Blocks. High Block,Low Punch. Knee,Back Kick. Back Knuckle,Ball Kick, Back Kick. Hook,Uppercut, Low Side Kick. Elbow Series.

 

Explosive jumping cardio routine proven to dramatically improve athletic performance

 

Plyo Routine

Jump Squat. Run Stance Squat. Airborne Heisman. Swing Kick. Squat Reach Jump. Circle Run. Jump Knee Tuck. Jumping Lunge. Twist Combo. Rock Star Hop. Gap Jump. Military March. Lateral Leapfrog. Hot Foot.

 

 

 A fun, low-impact cardio routine that will leave you feeling lean and mean

 

 Cardio Routine

Jogging on the spot. Jumping Jacks. Wacky Jacks. Yoga X movements. Middle: In the middle you’ll go through some workouts from Kenpo X: Kickboxing. 3 Directional Kick. Upper-Cuts. Two Punch Combo. Kick and Punch Combo. Middle (2): After Kenpo you’ll go into some plyometrics exercises: Jump Squat. Swing Kick. Circle Run. Jump Shot. Gap Jump.End: You’ll then get into some core synergistics:Squat Run. X Squat. Cool down including more yoga x.

 

Build and support multiple muscle groups while conditioning your body

 

Core Routine

Stacked Foot/Staggered Hands Push-up. Banana Roll. Leaning Crescent Lunges. Squat Run.Sphinx Push-up. Bow to Boat. Low Lateral Skaters. Lunge & Reach. Prison Cell Push-up. Side Hip Raise. Squat X-Press. Plank to Chatarunga Run. Walking Push-up. Superman Banana. Lunge Kickback Curl Press. Reach High & Under Push-ups. Steam Engine. Dreya Roll. Plank to Chatarunga Run. Halfback. Table Dip Leg Raise.

 

 

Achieve a higher level of athleticism over a longer period of time, plus prevent injuries and avoid plateaus

 

Stretch Routine

Sun Salutations. Neck Stretch. Back Up the Car. Head Rolls. Expand Chest. Shoulder Stretch. Forearm Flex. Dreya Stretch. Cat Stretch. Glute Stretch. Arm Circles. Should-Tricep Combo. Hamstring stretch. Camel. Roller-rolling on ball. Shoulder Stand. Back Hero. Quad Stretch. Frog. Seated Stretch. Standing Hamstring. Downward Dog. Upward Dog. Child’s Pose.

 

 

Target both large and small upper-body muscles to push you to the brink

 

Chest, Shoulders And Triceps Routine

Chest – Slow-Motion 3-in-1 Push-Ups. Shoulders – In & Out Shoulder Flys. Triceps – Chair Dips. Chest – Plange Push-Ups. Shoulders – Pike Presses. Triceps- Side Tri-Rises. Chest – Floor Flys (Switch every 4 reps). Shoulders – Scarecrows. Triceps – Overhead Triceps Extensions.Chest – Two-Twitch Speed Push-Ups (4 Fast, 3 Slow). Shoulders – Y-Presses. Triceps – Lying Triceps Extensions. Water Break. Chest – Side-to-Side Push-Ups. Shoulders – Pour Flys. Triceps – Side-Leaning Triceps. Extensions. Chest – One-Arm Push-Ups. Shoulders – Weighted Circles (2 X 20 reps)

 

 

Flex those powerful biceps and focus on toning and tightening these showcase arm muscles

 

 

Back and Biceps Routine

Back – Wide Front Pull-Ups. Back – Lawnmowers. biceps – Twenty-Ones

biceps – One-Arm Cross-Body Curls. Back – Switch Grip Pull-Ups (Switch every 2 reps). Back – Elbows-Out Lawnmowers. biceps – Standing Bicep Curls. biceps – One-Arm Concentration Curls. Back – Corn Cob Pull-Up. Back – Reverse Grip Bent-Over Rows. biceps – Open-Arm Curls. biceps – Static-Arm Curls. Water Break. Back – Towel Pull-Ups (Switch every 3). Back – Congdon Locomotives. Biceps – Crouching Cohen Curls. Biceps – One-Arm Corkscrew Curls. Back – Chin-Ups. Seated Bent-Over Back Flys. Biceps – Curl-Up/Hammer Downs. Biceps – Hammer Curls. Back – Max Rep Pull-Ups. Back – Superman (6 x 10 seconds). biceps – In-Out Hammer Curls. Biceps – Strip-Set Curls (4 rounds). Triceps – Throw the Bomb. Chest – Clap or Plyo Push-Ups. Shoulders – Slo-Mo Throws. Triceps – Front-to-Back Triceps Extensions. Shoulders – Fly-Row-Presses. Triceps – Dumbbell Cross-Body Blows

 

 

Potent combination of pressing, curling, and fly movements that will leave you stronger

 

Shoulder and Arms Routine

SHOULDERS-Alternating Shoulder Presses. BICEPS – In & Out Bicep Curls. TRICEPS – Two-Arm Triceps Kickback. SHOULDERS – Alternating Shoulder Presses. BICEPS – In & Out Bicep Curls. TRICEPS – Two-Arm Triceps Kickback. Ballistic Stretch. SHOULDERS – Deep Swimmer’s Presses. BICEPS – Full Supination Concentration Curls. TRICEPS – Chair Dips. SHOULDERS – Deep Swimmer’s Presses. BICEPS – Full Supination Concentration Curls. TRICEPS – Chair Dips. Ballistic Stretch. SHOULDERS – Upright Rows. BICEPS – Static Arm Curls. TRICEPS – Flip-Grip Twist Triceps Kickbacks. SHOULDERS – Upright Rows. BICEPS – Static Arm Curls. TRICEPS – Flip-Grip Twist Triceps Kickbacks. Ballistic Stretch. SHOULDERS – Seated Two-Angle Shoulder Flys. BICEPS – Crouching Cohen Curls. TRICEPS – Lying-Down Triceps Extensions. SHOULDERS – Seated Two-Angle Shoulder Flys. BICEPS – Crouching Cohen Curls. TRICEPS – Lying-Down Triceps Extensions. Ballistic Stretch. SHOULDERS – In & Out Straight-Arm Shoulder Flys. BICEPS – CongdonCurls. TRICEPS – Side Tri-Rises. SHOULDERS – In & Out Straight-Arm Shoulder Flys. Congdon Curls. TRICEPS – Side Tri-Rises

 

 

Targeted strength and definition workout emphasizes two classic upper-body exercises

 

 

Chest and Back Routine

Standard Push-Ups. Wide Front Pull-Ups. Military Push-Ups. Reverse Grip Chin-Ups. Wide Fly Push-Ups. Closed Grip Overhand Pull-Ups. Decline Push-Ups. Heavy Pants. Diamond Push-Ups. Lawnmower. Dive Bomber Push-Ups. Back Flys.

 

 

Get ready to squat, lunge, and pull for a total-body workout like no other

 

 

 

 Legs and Back Routine

Legs – Balanced Lunge. Legs – Calf-Raise Squats. Back – Reverse Grip Chin-Ups. Legs – Super Skaters. Legs – Wall Squat. Back – Wide Front Pull-Ups. Legs – Step Back Lunge. Legs – Alternating Side Lunge. Back – Closed Grip Overhead Pull-Ups. Legs – Single-Leg Wall Squat. Legs – Dead-lift Squats. Back – Switch Grip Pull-Ups (Switch every 2 reps). Water Break. Legs – Three-Way Lunge. Legs – Sneaky Lunge. Back – Reverse Grip Chin-Ups. Legs – Chair Salutations. Legs – Toe-Roll Iso Lunge B. Back – Wide Front Pull-Ups. Legs – Groucho Walk. Legs – Calf Raises Back. Closed Grip Overhand Pull-Ups. Legs – 80/20 Siebers-Speed Squats. Back – Switch Grip Pull-Ups