2016 Shape-UP: T3 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 3 ♥  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. Ball Toss Squat


ball toss exercise


  • Stand with your feet wider than hip-width apart, hold a ball at your chest with both hands, elbows down. Look up toward the sky and shift your weight into your heels.
  • Push your hips back to bend your knees and squat to where it is comfortable for you. (the lower the squat the more intense the exercise).
  • Explode up extending your legs quickly and throwing the ball straight up into the air as you reach full extension.
  • Catch the ball with both hands by “falling” under it returning to the squat.  The ball is not lowered beyond the chest.
  • After catching the ball in a squat, immediately go into the next repetition.
  • Continue for the minute.


2. Step Out Squat with a Bicep Curl


step out squats with bicep curl


  • Stand with feet slightly wider than hip-width apart.
  • Make a fist or hold a pair of dumbbells palms facing towards you at shoulder height.
  • Take a step out with your right leg, lower into a sumo squat.
  • Then slowly lower your fits/weights to full extension, pause at the lowered position and then curl fits/weight  back to shoulders.
  • Come back to standing and return right leg to start position.
  • Repeat for left side.
  • Continue alternating the lateral sumo squat and curl for as many times as you can with good form for the minute.


3. Plank with Leg Lift and Cross Tap


cross tap plank exercise


  • Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the ground and your torso should be lifted in a straight line.
  • Engage your core muscles and lift the right foot off the ground. Keep the rest of your body as still as you can.
  • Slowly take the raised right leg and tap the outside of the grounded left leg.
  • Raise the right leg back and over the left leg returning it to the starting position and repeat with the other leg.
  • Continue alternating legs for the minute.


Enjoy your workout