2016 Shape-UP: T3 Week 1


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 3 ♥  Week 1

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. Jump and Shuffle Back


jump and shuffle back


  • Start in a squat with arms low and slightly behind you, and take a large jump forward landing softly into a deep squat. Or take a large soft step forward.
  • Shuffle backward, taking five to eight small steps until you are back where you started.


2. Sliding Lateral lunges


You will need a slider for this exercise, if you don’t have one use a plastic plate on carpet or a soft cloth on hard flooring.


Side lunges slider


  • Stand with your feet a few hip width apart, with your right foot on the plastic plate.
  • Put weight into your left leg, and as you slowly push your back side back bend your left knee and squat down, slide your right foot out to the side.
  • Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that’s not moving.
  • Complete 10 reps with each leg for the minute.


3. Boxing sit ups


boxing sit up


  • Lie with knees bent, feet on floor, fists up.
  • Engage core and round up slowly keeping the chest board and open; at the top, jab right arm out, retract, jab left. Roll back down.
  • Repeat on other side
  • Continue alternating side for the minute


Enjoy your workout!