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 404
1. Fast Feet
- This is a rapid movement of the feet 5 to 10 centimeters off the ground.
- Foot 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.
- Elbows are at 90º and leading with the elbows, swing arms back and forth, hands and fingers extended.
- The faster the arm move the faster the feet move! It is an amazing trick!
Keeping this form repeat fast feet action for as long as you can for the minute.
2. Squat Jump
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
- Place your hands behind your head or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
- Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes. (1)
- Pause for a count of one.
- In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads. (2)
- Land with your knees slightly bent to absorb the impact. (3)
- Repeat as many times as you can for the minute trying to do one more each time
3. 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 abs 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 exercise!