2016 Shape-UP: T1 Week 1


Square Box Fitness strongly recommends that you consult with your physician before beginning any exercise program.

Square Box Fitness is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, and are voluntarily participating in these activities.

You should also understand you assume all risk of injury to yourself, and agree to release and discharge Square Box Fitness from any and all claims or causes of action, known or unknown, arising from  choosing  to  participate in this exercise program.


2016 Shape-Up ♥ Term 1 ♥  Week 1


Three exercises as follows:

Each body weight exercise is done for 1 minute, the circuit is repeated 3 times.
Total exercise time is 9 minutes.


Click  TIMER  to download the 1 minute timer.



1. Air Squats


squat photo2


  • Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider.
  • Cross your hands in front of you (like a “genie”) to help keep your balance. Sit back and down like you’re sitting into an imaginary chair.
  • Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
  • Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
  • Keep your body tight, and push through your heels to bring yourself back to the starting position.
  • Repeat for 10 to 15 repetitions 3 times.For beginners: Start by using a chair and sit into it. Keep the same form as above, press your weight back into your heels and stand up.


2. Tricep dips off a step


Tricep-Dips off a step


  • Position your hands shoulder-width apart on a step.
  • Slide your backside the front of the step with your legs extended out in front of you.
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  • Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
  • Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
  • Do 15 to 20 reps rest and continue for the minute.



3. Plank 




  • Start on the floor, resting on your forearms and knees.
  • Step your feet back one at a time and come into a plank position. When holding elbow plank, be sure your shoulders are stacked over your elbows and your body is in one straight line.
  • Contract your abdominal muscles to prevent your backside from sticking up or sinking. Your spine should be parallel to the floor, with your abdominal muscles pulling toward the ceiling.
  • Hold 30 seconds or as long as you can, and work your way up to one minute as you get stronger.


Enjoy your exercise