At Home Workout 308


Square Box Fitness strongly recommends that you consult with your physician before beginning any exercise program.

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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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At Home Workout 308


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. 3 Runs and Drop


123 drop


  • 3 quick spot runs then on the third jack legs out, dropping down leading with the bottom and touching the ground with right hand.
  • Return to 3 quick spots runs on the third jack legs out, dropping down leading with the bottom and touching the ground with left hand.
  • Important to drop by leading with the bottom, it is not a bend down to reach the ground. Leading with the backside will build explosive strength in the thighs and core.
  •  Repeat for the minute.



  1. Toe taps on a step




  • Stand in front of a step or platform.
  • Low impact: Touch the right toe to the step return to the ground, then touch the left toe to the step return to the ground repeat as quickly as possible.
  • Higher intensity: Touch the right toe to the step, jump up and switch the feet in mid-air, touching the left toe to the step.
  • Continue alternating toe taps as quickly and safely as you can for the minute.



3. Diamond press Up


Diamond press up


  • This move tones and strengthens the backs of your arms, shoulders and chest.
  • Begin on your hands and knees,  then place your hands together to make a diamond shape with your thumbs and forefingers (a).
  • Keeping your tummy tucked in and your back straight, bend your arms and lower your chest to the floor (b).
  • Pause, then push your body upwards as you extend your arms to return to the start position.
  • repeat for the minute.


Enjoy your workout!