2016 Shape-UP: T3 Week 4


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 4

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. Jumping Jack Combo


jumping jack combo


  • Jump forward, step or leap forward
  • Then either run backward or do jumping jacks back to the start.
  • Continue jumping forward and jumping jack back for the minute.
  • Alternatively you can take 2 steps forward and run backwards to the start.


2. Chair Pistol Squat


Chair pistol squat


  • Start by sitting close to the edge of a chair with arms in front, chest lifted, left foot solidly on the floor, and right leg elevated .
  • Engage your abs and lean your torso slightly forward to prepare to stand.
  • Dig your left heel firmly into the exercise mat (or floor), shift glutes backward (as you do in a regular squat), and straighten your left knee not quite to full extension while squeezing up on your glutes.
  • Hold your right leg up off the mat and balance for 3 counts. Lower slowly and repeat. Do 2-4 sets of 10 reps on each leg.


3. Side Plank Pop-up


Side plank pop up


  • Lie on your right side with both legs bent.
  • Place the bottom forearm on the ground. Elbow under shoulder.
  • Sent your weight towards your knees aiming to distributed your weight between the forearm and the side of your knee.
  • Lift your right side and hip off of the floor and pop your left leg out straight.
  • While the top leg is in the air squeeze your backside and lower the leg bring your knee in back to starting position.
  • Do this 5- 10 times and then repeat on the other side.


Enjoy your exercising!