2016 Shape-UP: T4 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 4 ♥  Week 8

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 Jacks




  • Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  • Bend your knees slightly then straighten and push through the balls of your feet while straightening your knees to jump up spreading your legs to wider than hip width apart.
  • As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  • As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  • Continue without pause for the minute or as long as you can


2. Squat with upright row



  • Hold a pair of dumbbells or make a fits with your hands,  so your arms are comfortably hanging in front of you.
  • Your legs should be more than shoulder width apart, as you’re preparing to do a sumo squat. (Make sure your knees  don’t go in front of your toes, and that you’re squeezing your bottom when you come up)
  • With your arms hanging, do a sumo squat, and when you come up from the squat, raise your hands into an upright rowing position, with your hands only going up to shoulder height.
  • Squeeze the shoulder muscles, then lower your hands (controlled) and repeat the sumo squat with the upright row form.
  • Repeat for the minute.


3. Sliding Glute Bridge.



This exercise is a more challenging and functional exercise than the static glute bridge or leg curl on the machine.

It’s a simple exercise but perhaps not for the absolute beginner because this sliding motion forces the body to engage the glutes and hamstring muscles to control and maintain the static glute bridge position on top while the legs dynamically perform the movement. It can be very tough! The Glute bridge exercise  is a good modification.

  • Lie on your back with knees bent. Place heels on a slider or paper plate towel or anything that will slide on the floor. Then lift your hips off the floor.
  •  Slide your feet out until your legs are almost straight. Then pull them back toward your buttocks.  Be careful here because the strength of the movement can be a shock and the hamstrings may cramp. Give them a rub and try again.
  • Keep your hips high and engage the abdominal muscles to protect the lower back from injury.
  • Repeat for the minute.


Enjoy your workout!