2016 Shape-UP: T2 Week 2

Disclaimer:

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.

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2016 Shape-Up ♥ Term 2 ♥  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.

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Click  TIMER  to download the 1 minute timer.

 

 

1. Skipping

 

Skipping

 

Have some fun with skipping with Buddy Lee’s (Olympic Champion Jump Rope) check list

  • Maintain your balance by looking straight ahead.
  • Maintain an upright posture.
  • Maintain your weight on the balls of your feet.
  • Jump only high enough to clear the rope (approx. 1 inch off the ground).
  • Land lightly on the balls of your feet.
  • Keep your elbows near your sides.
  • Maintain your elbow joints at a 45-degree angle.
  • When turning the rope, make 2-inch circles with your wrists.
  • Do not sacrifice good form for speed.

 

 

 

2. Mountain climbers:

 

Mountain climber

 

  • Assume a push up position with your arms completely straight. Your body should form a straight line from your shoulders to your ankles.
  • Lift your left foot off the floor, and slowly raise your knee as close to your chest as you can.
  • Return to the starting position, and repeat with your right leg.
  • Continue alternating for the minute with good form

 

3. Push back push up

 

Push back push UP

 

  • Assume a push up position with your arms completely straight. Your body should form a straight line from your shoulders to your ankles.
  • Lower your chest to the floor, and engaging the abdominal muscles and slowly push back bending your knee as you are pushing back.
  • Return to the starting position, and repeat for the minute.
  • Alternative the push back can be done on the knees.

 

Enjoy your exercising

 

Anna