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). Step using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back.

Slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes 90 degrees.

Straighten the legs again and go back to the starting position. Repeat the exercise according to the training plan.

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 right leg until your right thigh is parallel to the ground.

Push yourself back up into a standing position, while rotating the torso to the left side and immediately lift your left knee to the front as high as you can. Your left knee should be close to your chest.

Lower yourself back down to a lunge position rotating the torso back.

Go back up to the starting position.

Repeat the exercise but switch legs and rotate the torso to the opposite side. Repeat the exercise according to the training plan alternating sides.

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. Stand with your feet wider than shoulder width apart. Bent forward at your hips.

Rotate your torso to the right side until you can almost touch the right foot with the bar end.

Rotate your torso to the left side until you can almost touch the left foot with the bar end. Keep your legs extended and back straight. Repeat the exercise according to the training plan alternating sides.

Lie straight and face down on the ground. Your arms should be fully extended in front of you.

Simultaneously raise your arms, legs and chest off the ground and hold this contraction for a second.

Slowly begin to lower your arms, legs and chest back down 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 forward). Sit on the ground and spread out your legs. Keep your legs fully extended.

Rotate the torso to the right and lift your right leg, until your toes touch the end of the bar.

Go back to the starting position.

Rotate the torso but this time to the left side and lift your left leg, until your toes touch the end of the bar.

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