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The Kenzai Approach to Exercise

Personalized Exercise Program

OUR EXERCISE METHOD

Exercise trends come and go, but one approach consistently delivers good results - a planned training program that ramps up slowly with more intense exercises coming in as the body becomes stronger. This is what professional athletes do, and it's what we do at Kenzai.

No matter which program you choose, you'll always start off with short, light workouts that won't shock your system or leave you sore for days. As you become more confident and capable, the workouts increase in difficulty. Whether it's body weight movements, barbell lifts, or long distance runs, by the end of your program you'll be amazed by what you're capable of when you train smarter, not harder.

VIEW A WORKOUT

  • EXAMPLE WORKOUTS

  • EXAMPLE WORKOUTS

    Chest

    Push-up

    The push-up is the most basic chest-focused exercise. Simple, effective, and portable, it's hard to beat! Using push-up bars protects the small bones of the wrist from wear and tear and allows you to go deeper each rep for better muscle development.


    How to do it:

    Put your push-up bars just slightly more than chest-width apart. Set them at a 45° angle so that your knuckles are pointing to the corners of the room. Lift up your torso and create a solid line with your back, neither humping over nor slumping down. Lower down towards the floor with control. You should feel the entire upper body moving as one stable unit, as if you were in a full body cast.

    Breathing:

    Exhale as you push the body up. Inhale on the way down, finishing the in breath before you reach the bottom of the movement.

    Target muscle:

    Pectoralis major and minor. As you go low, you can feel the center pec major as the main muscle. The shoulders and core provide stability as you move. In later sets the triceps will start to burn.


    Good Form

    45° Push-up bars

    Your push-up bars are wider than chest width apart and angled inwards.

    Solid back

    The back line remains steady and firm throughout the exercise.

    Poor Form

    Sagging back
    Don't let the spine collapse, use your core to keep the torso firm.

KENZAI EXERCISE

Approachable Exercise

Kenzai workouts are designed to not shock your system or leave you sore for days. They start slow and gain intensity over time.

Workout Anywhere

All of our workouts are designed to be portable, done with minimal equipment, at home, on the road, or in the gym.

Detailed Exercise Routines with Instructions | Kenzai

Details Matter

Every exercise has detailed information, tips, and video guidance to make sure your form is correct.

Personalized Exercise App | Kenzai

Workouts at the Tip of Your Fingers

Workouts can be accessed from the website or with our workout companion app that counts sets, reps, and times for you.

FREQUENTLY ASKED QUESTIONS

How long do the workouts take?

At the beginning of your program, workouts are a quick 20-30 minutes. Towards the end of the program they can stretch to 60 minutes, but we work hard to ensure they never go over the hour mark. As we train we’ll teach you how to get through your workouts quickly so you’re making the most muscle in the shortest possible time.

What will I do in a workout?

Workouts begin with a short cardio session. You can choose to do jumprope, jogging, cycling, swimming, and many other choices. After cardio, we move to muscle-building exercises using resistance bands. In a program like Kenzai Run we’ll have a variety of specialized runs for you to take on. Every workout ends with a guided stretch session to keep you supple even as you gain strength. If you like, you can split your cardio off from the main portion of the workout (for example, do jumprope in the morning and the rest of your workout in the afternoon).

Can I do Kenzai workouts in addition to my normal routine?

Yes, it’s possible to do Kenzai training in parallel with another physical activity. Be sure to let your trainer know so that we can account for the extra energy expenditure in your diet. Many trainees put their other activities on hold during training, only to find after their Kenzai program their performance has dramatically improved.

What equipment do I need?

Kenzai Body, Run, and Kenzai Silver only require some resistance bands and push-up bars. Kenzai Iron calls for barbells, weights, and dumbbells for at least three days of the workout week.
Personalized Exercise Routines | Kenzai

Every Kenzai program is also a full course on how your mind and body really work.

Learn more…

Diet Accountability and Support | Kenzai

A team of trainers and peers work with you to get life-changing results.

Learn more...

Personalized Nutrition Plans | Kenzai

No fad diets or supplements, just real food in the right portions.

Learn more…

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