2016 Shape-UP: T1 Week 5


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 5


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. Run 1,2,3 drop the bottom


123 drop the bottom


  • Start with a 3 step run on the spot.
  • After the third step jack the legs out and drop your bottom to the ground keeping the chest up.
  • Jack the legs back in and resume the 3 step run.
  • This exercise requires you to drop your bottom and not bend through the back. If this is difficult, omit the drop and continue marching on the spot.
  • Repeat for the minute.



2. Weighted Squats


weight squat


  • Firmly hold a weight close to your chest or simply clasp your hands and rest them on your chest directly under chin. Feet are slightly wider than shoulder’s width apart. Elbows are close to your body.
  •  Squat down keeping an engaged core and your chest up until the legs are slightly higher than 90 degrees. Only lower to the position that is comfortable for you.
  • Engage the bottom muscles and while they and the core are engaged slowly return to the starting position.  The idea is to move through the hips using your bottom muscles.



3. Bent leg Jack knife


jack knife


  • Start on your back with legs in table top position. Arms over your chest (weight is optional and not essential) Engage the abdominal muscles to press your back to the mat.
  • Extend arms and legs simultaneously,  Upper arms are inline with your ears and toes are pointed.
  • Lifting your shoulders and bending your knees at a 90-degree angle, reach your hands towards your toes on the outside of your knees.
  • Repeat for the minute ensuring the back stays supported with the abdominal muscles engaged.


Enjoy your exercise!!