2016 Shape-UP: T1 Week 2


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 2

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. Side Lunge shuffle


Side Lunge Shuffle


  • Start with your feet directly under your hips in an athletic stance.
  • Shuffle run to the left.
  • Before you reach the end, step your left foot wide to the side, push your bottom back and come into a side left lunge.
  • With your right fingers touch your left foot. Your left knee shouldn’t go beyond your left toes.
  • Push onto your left foot to return to standing, then shuffle run to the right and repeat the side lunge on the left.
  • Continue the shuffle run left and right as many times as you can in the minute.


2. Overhead lunges with or without weights

overhead lunge


This exercise depends on your core strength to stabilise you. If this movement is too strong keep your hands at the side of your body. It is essential  to have good form with this exercise.

  • Start at the feet at hip-width apart.
  • Hold two dumbbells in each hand palms toward each other, (no need to have dumbbells) Raise your arms so they are straight and biceps are in line with your ears. this will help stabilise the movement.
  • Take a controlled lunge (or large step) backward with your left foot.
  • Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
  • When your left knee is almost touching the floor, hold. Then, slowly push with your left foot to raise your pelvis up a bit, and then straighten your knees and return your left leg back to starting position next to your right leg.
  • Repeat for the right leg.
  • Continue alternating legs for the minute, stopping if your control begins to weaken.


3. Lying overhead reach


lying overhead reach


This move works your abs in a lengthened position as the muscles stabilize your pelvis and rib cage against the weight. You may be lying on the ground, but this move is quite challenging!!

  • Lie on your back with your hips and knees both at 90-degree angles, use your lower  abs to press your lower back into the mat. Holding light weights or no weight,  raise your arms toward the ceiling, keeping the elbow joint slightly bent.
  • Reach your arms overhead only as far as you are able to stop your back arching away from the floor.
  • Raise your arms back to the starting position to complete one rep.
  • Do as many repetitions as you can with a strong form.


Enjoy your exercising!