At Home Workout 405


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 405

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.


Knee Repeater


knee repeater


  • Lunge one leg back and extend both arms out in front of your shoulders and head.
  • To return, bend your knee and bring it toward your torso as you bring your hands back toward your body.
  • Repeat this movement 15 – 20 times on each leg for the minute.
  •  The lower you go on the supporting leg (the one that isn’t moving), the more your thigh and backside will exercise.


Genie Squats


squat photo2


  • Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider.
  • Cross your hands in front of you (like a “genie”) to help keep your balance. Sit back and down like you’re sitting into an imaginary chair.
  • Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
  • Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
  • Keep your body tight, and push through your heels to bring yourself back to the starting position.
  • Repeat for 10 to 15 repetitions 3 times.For beginners: Start by using a chair and sit into it. Keep the same form as above, press your weight back into your heels and stand up.


V Sit-UP


v sits



How to do a V-Sit by Popsugar:

  • Start in a seated position with your knees bent and feet off the floor. Your chest should be open and lifted. This is similar to a modified Boat pose in yoga.
  • With your arms by your sides, slowly unfold from your seated v by simultaneously lowering your torso and legs toward the floor. Stop when your legs are around a 45-degree angle, or when you feel your lower back arch away from the floor. Be sure to keep your head and shoulders off the floor and your lower back pressed into the mat.
  • With your core tight and tucked, use your abs to return to the starting position.
  • Repeat for one minute. Keep your abs engaged as you perform this move, instead of relying on gravity; if it gets too hard, then keep your knees bent as you lower down.

This is not an easy abdominal move, since it requires total body strength and control. Be sure to do this exercise only after you have warmed up. The key is to avoid pooching out your stomach by working your deep abs by pulling your navel to your spine. If you notice your posture weakening, keep your knees bent.


Enjoy your exercising