This programme provides everything you need to lose weight and have fun while you do it.define your arms, shoulders and back using light hand weights and a variety of punches'. '.strtoupper('k')icks target the inner and outer thighs and lift and tighten the glutes'. '.strtoupper('t')he moves engage the core, so you'll be working your abs, too.pick one of the 20 minute programmes or do both together for a full, calorie blasting workout'. '.strtoupper('y')ou don't have to be a black belt to perform the moves, we've broken them down in a tutorial segment to teach the proper technique.violet zaki, an international fitness expert and karate black belt, teaches at equinox in new york city'. '.strtoupper('h')er emphasis on correct form and defined fitness goals as well as having fun along the way have earned her an enormous following.equipment needed light hand weightsbecause of individual differences in physical conditioning, consult your doctor before attempting these routines or any other fitness programme.