How to Replace Kempo X With Basketball

Kempo X (or Kenpo X) is a high-level cardiovascular exercise regimen that belongs to part of the P90X workout routine. The workout is inspired by the martial art “kenpo” and involves punches and kicks. On a day-to-day basis, the P90X delivers on its promise of providing a strenuous workout. However, there may be times when you want to supplement that workout, or feel that it isn’t personally right for you, for whatever reason. Basketball can be used to replace Kempo X because of the similarity in the amount of cardiovascular work it takes to complete.

Instructions

    • 1

      Shoot baskets. Shoot jump shots in particular. This is as close as you can get to the punches in the Kempo X regimen. Firing off a hundred or more baskets will certainly get your arm toned. If you alternate shooting baskets with your right and left arms, it will produce an efficient arm workout that replicates the punching movements of Kempo X.

    • 2

      Practice lay-ups from both sides of the basketball net. The lay-up procedure will replicate light kicks, used in Kempo X. Push off strong with the leg on the lay-up to get a good cardio workout.

    • 3

      Gather your own rebounds after you shoot. By taking the ball at its highest point, you will have to jump and keep your metabolic rate high.

    • 4

      Run up and down the court, fast-break style as you shoot baskets. This will work the fast-twitch muscles and push your core muscle groups to work to their fullest.

    • 5

      Play full court games with other opponents. Combine fast-break play, shooting and rebounding to keep your metabolic rate up. Play full court press defense to work your core. Bending and crouching in a defensive stance will force your abdominal and back muscles into use.