2016 Shape-UP: T1 Week 7


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 7


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. Knee Pull with a Reverse lunge


Knee Pull Reverse lunges


  • Stand with feet shoulder width apart and raise the right knee towards your chest
  • Grab your leg with both hands just below the knee and pull the knee as close to your chest as possible.
  • Release and immediately drive the right leg behind you into a reverse lunge. Then bring the leg forward grabbing it again.
  • Repeat 10 times and then repeat with the left leg.


2. Modified Inchworm




  • Stand with your feet hip width apart
  • Reach your hands to the floor in front of your feet.
  • Begin walking your hands out in front of you taking small steps until you’re in a plank position.
  • Then walk your hands back to your feet returning to a standing position
  • Repeat for the minute.


3. Triceps Bridge


Triceps Bridge


  • Lie face up with knees bent, hip-width apart, heels into the ground toes up.
  • Place the band across your pelvis, make a fist holding the ends of the band and press your fist into the ground by the sides of your hips. The triceps should now be active.
  • Brace your abdominal muscles and squeeze glutes, while driving hips up into bridge.
  • Hold for 1 count, and then slowly lower for 3 counts to return to start.
  • Repeat for the minute


Enjoy your exercising!