XKO (Extreme Knockout) Kickboxing Workout

Larry Lam
Year Released: 2000

Categories: Boxing/Kickboxing/Martial Arts


Production/Look Excellent. Very Hollywood. This looks to be filmed on a large sound stage, very industrial looking metal framework along the edge of the stage with lighting along it. The stage is dark with an occasional smokey look, but not interfering with the workout, reminds me of the first couple of Reebok step videos with Gin and that "MTV" look.

As far as the background people…size of the crowd changes during sections…but it is a good size group, like a Tae Bo audience. Once again, very produced in wardrobe department as well. Crowd is dressed in black outfits from various makers with splashes of red and white here and there for contrast.

Sound Great sound done by Power Music.

Equipment/Space A chair or support is needed for the lower body tape. Very little space is required. Longest combo is 4 shuffle steps to the side.

Intensity/Modifiability Larry has this tape split up into sections allowing beginners to experienced kickboxers the opportunity to get a super workout in one tape. There are instructions and reminders throughout to modify your workout toward safety for beginners and if you are an experienced kickboxer and put your all into this tape…you won't be disappointed.

The workout

If you want drills and the feel of a live KB class taught by a Martial Artist, this tape is for you. But, if you are looking for cool choreography with dancy moves and multiple combinations that build into a routine…you won't find it here, this is strictly a punch and kick, get your heart rate up workout.

Instructional-4mins Larry has in-put from an Aerobic person, Debra Yates, during the intro and Debra is usually working out next to Larry on the right of the screen. This intro is the best instructional section I have ever found in any KB tape. Larry explains/demonstrates punches and kicks extremely well along with showing clips of the class in slo-mo demonstrating the same move. Debra's input is showing modifications and differences between aerobic kicks and KB kicks. They both stress safety and the importance of form first. Warm up-6min Larry starts the class with a traditional Martial Arts courtesy bow. The bulk of the warm up is bob and weaves, simple bounce moves, jab & punches but not with all out effort..yet. Jumprope movements are used to keep the energy up. All this with some lunge type leg stretches interspersed throughout.

Basic-10min Your feet are moving constantly in this section. Shuffles, side to sides, an L step…all of these with punch combos with more intensity. You'll see jacks, speedbags, knee smash ab crunches and some front kicks will be introduced. Larry has the beginners end when this section is over. He says cool down, watch the rest of the tape and get some water. Might not be a long workout for beginners, but if you haven't done too many KB tapes and are new at it…this could be enough for you.

Advanced-10min Everyone changed clothes..still looking hip..and dark, the crowd also got bigger. This is certainly more advanced. Starting with side knee crunch combos and you'll be kicking more here, roundhouses and sides. More focus on intensity with all your moves to get the most out of it. You end this section with flurries..very fast uppercuts and it leads you into the…

Burn-5min Another outfit change and the crowd is now smaller. The music is much more hip and fast. You continue with flurries and fast moving combos…you feel like you are in Flash Dance with that ultra fast foot work. Then there is a fast side punch combo, punching hi and lo while squatting. Then slowing down getting ready for the cool down. Loved this section..the music was right, the drills are fun and it's the end!

Cool down-3.5min Soft piano music. Standing stretches and deep breathing with a couple of martial art type of moves for the arms…ending with the courtesy bow.

Bonus tape-lower body workout-14min Great lower body workout consisting of standing kicks. This is where you will need a support. Very basic but effective. Larry demonstrates proper technique on kicks and puts you through 45 second drills with each leg. You will be doing front, roundhouses, side and a combo round/side kick in this section. I love this tape. I am not a big fan of the "on the floor" lower body work and I am thrilled when I can do it standing! Also like that it's a separate tape…easy to tag on to another workout. Anyone who wants to learn proper form for kicks should buy this tape for the instruction alone!

Quirks

OK…things that were a little off and might bother folks. During the warm up static stretches, everyone bounced with the beat until the last one and Debra(the aerobic world person) told Larry "no bouncing"..it was cute because Larry told everyone to stop or Debra was going to kill them…almost like it had happened in rehearsal and you can't teach an old dog new tricks. Beginners may not like getting left at the end of the basic section and having to fast forward to the cool down. Larry cues his own right or left instead of ours. Occasionally the camera is on the crowd instead of Larry with a change of movement or different punch so you see them slowly catch on and you might miss a beat or two into the change.

Over all…I love this tape. I guess I am fairly advanced exerciser and I like a lot of intensity. It's more important than choreography for me and this tape was right up my alley. The visual look of this tape also played a big part of my liking it. I am partial to good production. I also felt like I was in a live class very similar to one that I take which made me happy:O).

Instructor-Larry is superb. He is very natural in front of the camera and has no problem cuing, reminding everyone of technique and motivating you at the same time, he makes you feel comfortable and part of the crowd. I can't stress enough how good he is on instruction and form.

Nancy C

10/02/2000