Parasols Bar Lunge and Twist
Stand straight with your feet shoulder width apart. Place the parasols bar on the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side (palms facing down over the bar).
Take a step into a lunge with your left leg until your left thigh is parallel to the ground.
Push yourself back up into a standing position, while rotating the torso to the right side immediately lift your right knee to the front as high as you can. Your right knee should be close to your chest.
Lower yourself back down to a lunge position rotating the torso back. Repeat the exercise according to the training plan then switch legs and rotate the torso to the opposite side.