SQUAT   - Stand with feet apart at shoulder width, knees and toes pointing forward. Place both poles in front of you and hold them for support (see the picture). - Squat down at a 90 degree angle and then straighten up. Repeat 8-10 times.   LUNGE    - Starting position is same like above. - Take a long step forward with your right leg between your poles. Then plant your right foot slowly lower, your left knee toward the ground. You right knee should be bent at 90 degrees angle and keep your back straight. - Press into your right foot and push yourself back to starting position. Repeat with left leg and 8-10 per leg.   SHOULDER PRESS WITH POLE   - Stand with feet shoulder width apart with toes and knees pointing forward. Hold the pole behind neck or front of you at shoulder height. - Raise the pole above your head (without locking elbows) then bring it back down behind neck (or front of you). Repeat 10-15 times.

QUAD STRETCH   - Plant one pole front of you for support. - Grasp the pole with left hand. - Gently bend right knee behind you to grasp your ankle with right hand. - Bring ankle towards gluteus and hold 15-20 sec and then switch a leg.   TRICEPS STRETCH   - Stand a good posture. - Grasp the top of the pole grip with one arm. - Bring the pole overhead and then back down . - Grasp with other hand to midway of the pole (see the picture). - Pull down on the lower hand until you feel it your upper arm triceps. - Hold 15-20 sec and switch your hands position.   CALVES   - Plant both poles together front of you and grasp right hand on the pole. - Place the right leg leaning on the pole, heel on the ground and toes pointing up. - Do not lock your knees. - Hold 15-20 sec. and switch leg.