b>Courtesy of @committedtruthfitness

As part of EBONY’s 90-day fitness challenge (see our March/April 2015 issue), a few staffers were given the opportunity to train with Thomas Holt. The former US Army medic and Miami Police Department SWAT team member provided editors with an easy and efficient workout routine. With an emphasis on cardio kickboxing, the full-body regimen proved to be a welcomed challenge. So, go ahead and try it out for yourself!

And again no equipment required, check out the step-by-step plan below:

Step 1: Visualize your fitness goal.

Mentally prepare yourself for the workout.

Step 2: Warm Up!

Set of Boxer Shuffles, Magic Jump Rope, Slow Right Cross and Slow Left Cross

(Do 30 seconds of each exercise twice)

Step 3: Break Time

Do Boxer Shuffles for 30 Seconds

Step 4: Get Intense!

Right Side Double Jab for 30 Seconds

Right Side Double Jab for 30 Seconds

Left Side Double Jab for 30 Seconds

Left Side Double Jab and Cross for 30 Seconds

Twisting Upper Cuts for 60 Seconds

(Do all exercise denoted above twice)

Step 5: Break Time

Do Boxer Shuffles for 30 Seconds

Step 6: Keep it Moving!

Speed Bags for 15 Seconds/Three sets of Boxer Shuffles for 15 Seconds

Right Elbow Cross and Back for 30 Seconds

Left Elbow Cross and Back 30 Seconds

(Do all exercise denoted above twice, unless specified)

Step 7: Break Time

Do Boxer Shuffles for 30 Seconds

Step 8: Get Back to Work!

Front Snap Kick with the Right Leg for 30 Seconds

Front Snap Kick with the Left Leg for 30 Seconds

Side Raise Kick with Right Leg for 30 Seconds

Side Raise Kick with the Right Leg for 30 Seconds

Rear Kick with Right Leg for 30 Seconds

Rear Kick with the Left Leg for 30 Seconds

Step 9: Break Time

Do Boxer Shuffles for 30 Seconds

Step 10: Bonus Round… Try to Keep Up!

Ab Routine (see video above and website below for visual instruction)

20 Crunches

20 Up and Overs/Reach Throughs

20 Toe Touches

20 Leg Raises

20 Lateral Leg Raises or Windshield Wipers

BONUS: Final Step!

Thank your workout partners for toughing it out with you! And of course, keep your fitness goals in mind!

Not quite sure how to safely perform each exercise? Go to www.Resoltz.com/CoachTommy for details.

Stay on track with @ebonymagazine and  https://www.facebook.com/coachtommyholt #EbonyFitnessFridays!



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