2016 Shape-UP: T4 Week 5


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 5

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. Skater Exercise




  • Start with the weight on your right leg, leap sideways to the left, landing softly with a  bend in your left knee. Making sure that the knee aligns with the foot. In this exercise your aim is to land with stability of the knee.
  • Reverse directions, jumping onto your right leg.
  • Continue for the minute.



2. Swiss Ball Wood chop




The  swiss ball woodchop is an abdominal exercise focusing on the oblique muscles used in twisting and side bending. It also works the quadratus lumborum (QL).  Weakness in this area can cause  back pain as a result of twisting or lifting on one side. If you do not have a ball use a light box.

  • Stand with the feet wider than shoulder width apart, holding the ball at arms length in front of you.
  • Rotate at the waist and bend the knees and hips, swinging the ball close to the ground by your foot.
  • Reverse this movement, back to the starting position and continue through until the ball is above the opposite shoulder.


3. One leg bridge fly




  • Lie face up with knees bent and feet flat, raise one leg.
  • Make a fist or hold a weight in each hand in front of your chest.
  • Lift hips so body forms a straight line from shoulders to knees.
  • Once stable lower the arms out to sides until triceps are parallel to floor but do not touch the floor.
  • Using the chest, biceps and keeping a slight bend in the elbow return the weights/fists to the front of your chest and lower the hips back down to the ground returning to start.
  • Repeat 5- 10 times then change leg and repeat making sure equal repetitions on each leg.


Enjoy your workout