Fitness Awards: Box Machine Workout

Posted on: by Thamar Houliston
box workout

Work your abs, glutes and biceps with these four moves. Ready? Go!


Move 1: Take A Walk

take a walk bosu

Place a Bosu on the floor and sit on the dome centre. Place your palms alongside your hips, fingertips facing forward, and position your heels on the floor about 60cm from the base. Straighten your arms and lift your hips off the ball (A). Simultaneously lift your right hand and left foot (B). Pause, then lower and repeat with the other hand and foot. That’s one rep. Reps: 15-20.

Move 2: Overhead Squat

overhead squat

Stand with feet slightly wider than shoulder-width, toes turned out slightly. Hold a rolled-up towel overhead, hands shoulder-width apart (A). Squat down without knees passing your toes (B). Return to start. That’s one rep. Reps: 10-15
Note: The towel helps keep your shoulders aligned.

Move 3: Modified Pull-Up

modified pull up
Set the bar on a Smith machine about a metre high. Lie on your back with your chest directly below the bar and grab it with a should-width, underhand grip so your body hangs in a straight diagonal line (A). Keeping your core tight, pull your chest to the bar (B). Reps: 10 to 12.

Move 4: Half Get-Up

sit-up with kettlebell
Lie face up, legs straight, holding a kettlebell above your head (A). Bend your left knee place your foot flat on the floor, and prop yourself up on your left arm. Sit up until your back is straight (B). Reverse back to start. That’s one rep. Do five and repeat on the other side. Note: Keep weight in line with your shoulder. Lock your elbow.
 Taken from the Women’s Health Big Book of 15 Minute Workouts available at

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