Fitness In Only 10 Minutes A Day: Video Instructions

Training with a weighted pole is an excellent and easy way to get in shape. You need just a few moments. Take a look at the video below to learn how you can improve your health in just 10 minutes a day.

I developed these exercises by combining ancient concepts from Chinese Qigong and martial arts. This video offers illustrated instructions for the movements I described in my article here.

After the original article ran, we got quite a bit of feedback from interested readers who asked me to make a video of the exercises that they could follow. I was happy to do so, and here it is.

One of my wellness clients, Greg Stevenson, performs the set in the video that I narrate. The step-by-step description below offers more details on the exercises. To read the original article in order to better understand the concept behind the exercises’ use, you can go here.

Weighted Pole Instructions:

1. Begin by standing with your feet a shoulders-width apart, knees bent.

2. Hold the bar in both hands, palms facing out, with arms by your side for one minute to get used to the weight.

3. Curl up the bar and hold it as close to your chest as possible for one minute.

4. Open your hands and slowly let the bar roll down your forearms, stopping at the bend in your elbows. Hold forone minute.

5. Slowly extend your arms forward while rotating out your elbows, balancing the bar across the crook of the elbows. Hold for two minutes.

6. Slowly tilt your forearms down a bit to allow the bar to slowly roll onto your wrists. Hold the bar in this position for two minutes. You can use your thumbs to keep the bar from rolling past your wrist.

7. Slowly roll the bar back up your arms to the elbows, turn your palms up and raise your hands to eye level. Hold this position for two minutes.

8. Rotate your elbows out and grasp the bar with both hands in the middle.

9. Hold the bar vertically in front of you with outstretched arms. Hold for one minute.

10. Finish by putting down the bar.