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 forward with your left leg, landing on the heel first and then on the whole foot. Lower yourself, until your leg is at a 90 degree angle.

Push back up into the starting position.

Step forward but this time with your right leg until your leg is at a 90 degree angle.

Push back up into the starting position. Repeat the exercise according to the training plan alternating legs.

Stand holding a parasols bar above your head with your extended arms.

By bending your knees lower yourself down into a half squat until your thighs are parallel to the ground. Keep your chest and head up and your back straight.

At the bottom position, pause and push your knees out to return to the starting position. Repeat the exercise according to the training plan.

Stand straight holding the parasols bar in front of you with your extended arms at arm’s length.

While you raising the bar to the front, bend over at your hips. Lower your torso until your chest are almost parallel to the ground. Keep your arms and legs extended.

Push yourself back up to the starting position and repeat the exercise according to the training plan.

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). Stand with your feet hip width apart.

Rotate your torso to the right side. While you rotating your torso lift your right knee to your chest as high as possible. Keep the balance on your left foot.

Go back to the starting position and repeat the exercise to the opposite side. Repeat the exercise according to the training plan alternating sides.

Stand straight with your feet shoulder width apart. Extend your arms above your head holding a parasols bar with both hands (palms facing forward).

Bend over to the right leg and start to make circle to the opposite side. Keep your arms and legs extended.

Circle with the bar until you finish at the starting position. Repeat the exercise according to the training plan then switch sides.

Lie on your stomach on the ground or a workout mat. Place the parasol bar above your head holding it with your extended arms.

Raise your chest and arms a few inches above the ground.

Draw the bar to your chin and remain in this position for a second.

Extending the elbows, push the bar forward.

Slowly lower your torso and arms back to the starting position. Repeat the exercise according to the training plan.