Warming Up
FORWARD AND BACK SQUATS
Thighs and glutes
Place the feet at shoulder width, with the knees and the toes pointing forward. Hold the poles with the palm of the hand in front, behind the head and resting on your shoulders or hold the poles in front of your body. Go into a squat position and bend the knees to 90 degrees and come straight up again. The heels stay on the ground during exercise. The back stays in an upright position. Keep your trunk controlled. As you squat down or come up again, you can also press the poles above your head.
Thighs and glutes
Place the feet at shoulder width, with the knees and the toes pointing forward. Hold the poles with the palm of the hand in front, behind the head and resting on your shoulders or hold the poles in front of your body. Go into a squat position and bend the knees to 90 degrees and come straight up again. The heels stay on the ground during exercise. The back stays in an upright position. Keep your trunk controlled. As you squat down or come up again, you can also press the poles above your head.
UPPER BODY TWIST
Abdominals
Place the feet at shoulder width, with the knees and the toes pointing forward. Hold the pole behind the shoulders or back with the hands relaxed at the ends of the pole. Turn the trunk slowly to the left and to the right by pushing the pole tips forward. The pelvis does not rotate and stays in a fixed position. Keep looking straight forward during the exercise.
Abdominals
Place the feet at shoulder width, with the knees and the toes pointing forward. Hold the pole behind the shoulders or back with the hands relaxed at the ends of the pole. Turn the trunk slowly to the left and to the right by pushing the pole tips forward. The pelvis does not rotate and stays in a fixed position. Keep looking straight forward during the exercise.
BOXING
Arms, back and shoulders
Stand with feet apart at shoulder width and with knees and toes facing forwards. Hold the poles, tips on ground, in front of you, with slightly bent arms. Squat down a bit and lean slightly forward. Make relaxed boxing movements by flexing and straightening the arms alternately. You can vary the tempo as well as box with extreme movements.
Arms, back and shoulders
Stand with feet apart at shoulder width and with knees and toes facing forwards. Hold the poles, tips on ground, in front of you, with slightly bent arms. Squat down a bit and lean slightly forward. Make relaxed boxing movements by flexing and straightening the arms alternately. You can vary the tempo as well as box with extreme movements.
