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!