Hold the box with your palms on its sides, so the front of it is touching your forehead. Lower your torso down until your shoulders almost touch the floor, then sit back up again, keeping the box where it is. Repeat 20 times.

Stand with your feet shoulder-width apart, holding the box at waist height with your hands on the bottom side edges. Extend your arms in front of you so the box moves away from your body, as if you were about to put it on a shelf. Bring the box back down to your waist. That’s one rep.

Warm down: End with some light cardio and stretching.