At Home Workout 401


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.


At Home Workout 401

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.  Reverse Lunges

reverse lunge


  • Stand with your feet hip-width apart, hands on your hips, chest up, and shoulders back (a).
  • Keeping your upper body still and core tight, take a large step back with your right foot, then bend both knees to lower into a lunge (b).
  • Press through your left heel to return to standing.
  • Repeat, stepping back with your left foot.
  •  Continue alternating for the minute.


2.  Fast Feet


mid foot fast feet


  • This is a rapid movement of the feet 5 to 10 centimeters off the ground.
  • Contact should be on the mid foot not the toes or heels. This will activate the muscles around the ankles.
  • Muscle in the legs and upper body are relaxed, head up, hips tall, avoid the sitting type position.
  • Keeping this form repeat fast feet action for as long as you can for the minute..


3.  Push Ups

knee push up


  • Kneel on your exercise mat and place the palms of your hands flat on the floor shoulder-width apart. Your fingers should be pointing forward. Your arms should be vertical and your hands directly under your shoulders.
  • Adjust the position of your knees until you feel you are putting sufficient weight on your hands. Do not allow your lower back to sag, as this can lead to injury.
  • Keeping your abdominal muscles tight to support your spine, lengthen your neck and tuck your chin slightly in. Inhale, bend your arms and smoothly lower your chest toward the floor.
  • Push back up to full arm extension, exhaling as you do. Pause for a second and then repeat.
  • Perform as many repetitions as you can in good form and then rest for the remaining minute.


Enjoy your workout!