2016 Shape-UP: T2 Week 3


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 2 ♥  Week 3

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. Fast feet and 6 high knees


fast feet and high knees


  • Fast Feet: This is a rapid movement of the feet 5 to 10 centimetres off the ground.
  • Followed by 6 high knees: Lift your knees as high as you can for the count of 6 then return to fast feet to recover.
  • Repeat as many sets of 6 high knees as you can in the minute.


 2. Box Squats


box squats


  • You can do this exercise with or without weights.
  • Start by sitting on a chair towards the middle of the seat.
  • Contract the muscles in your abdomen and backside.
  • Pressing your weight onto your heals and with a straight back, stand straight up.
  • The visual cue is to image a rope attached to the top of your head and it is pulling you up vertically.
  • If you are doing this exercise correctly there is a tendency to fall back into the chair.
  • Repeat for 10-15 with good form or the minute.



3. Raised Legs crunches


raised leg crunch


  • Start by lying flat on the floor with your feet up on a flat bench or chair
  • Bend your elbows, keeping your hands behind your earlobes.
  • Engage your abdominal muscles by drawing your belly button in towards your spine.
  • Slowly release your left hand and extend forward slowly allowing your head, shoulder blades and torso to lift off of the floor.
  • As you continue to sit up, twist over your right side in order to touch the bench immediately next to your right foot.
  • Slowly untwist your body and release your torso, bringing your right hand back in towards your ear.
  • Repeat on right hand, then alternate sides  for the minute.


Enjoy your exercising!