2016 Shape-UP: T4 Week 6


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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.

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2016 Shape-Up ♥ Term 4 ♥  Week 6

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. Mummy Kicks




  • Stand upright, legs shoulder width apart and arms raised to chest height, palms face the floor.
  • The movement requires the right arm crossing over the left, making an “x” shape, while making this motion, kick the respective leg forward (right arm crosses, right leg kicks).
  • Alternating each side’s arm and leg movement. Increase the difficult by increasing speed.
  • Remember to keep your arms and legs straight continue over the minute.



2. Seesaw Lunges




In this exercise the front lunge activates the quadriceps muscles. The reverse lunge activates the gluteal muscles.

  • Stand with your feet hip-width apart, hands on your hips.
  • Step forward with your right leg into a lunge, and lower yourself until your left leg nearly touches the floor. Or as low as you can without shifting the knee over the front toe.
  • In one motion, rock backward with your right leg into a reverse lunge.
  • Keep shifting between forward and back lunges with the same leg, 5 to 10 times.
  • Alternate leg for the same number of repetitions on the left leg.
  • Continue for the minute.



3. Elbow Plank




  • Start on the floor, resting on your forearms and knees.
  • Step your feet back one at a time and come into a plank position. When holding elbow plank, be sure your shoulders are stacked over your elbows and your body is in one straight line.
  • Contract your abdominal muscles to prevent your backside from sticking up or sinking. Your spine should be parallel to the floor, with your abdominal muscles pulling toward the ceiling.
  • Hold 10 seconds at a time or as long as you can, and work your way up to one minute as you get stronger.


Enjoy your workout!