Forward Leg Swings Dig your poles into the ground and stand on one foot. Swing your free foot back and forth 20 times on each side. Side to Side Leg Swings Dig your poles into the ground and stand on one foot. Swing your free foot back across your body and away from you 20 times on each side. Shoulder Circles Start with your arms straight like you’re making a cross with your body. Move your arms in small forward circles from the shoulder joint. Make the circles bigger with each repetition until your moving your shoulders throughout your entire range of motion. Complete 20 reps in total and switch directions. Walking Lunges Take a big step forward with your body upright and touch your back knee to the ground. Repeat on the other side and complete 10 reps on each side. You can do this warm-up exercise with your poles or with your hands on your hips. Hip Circles Stand tall and hold your poles for balance. Raise your right leg and swing it to the side as far as you can without turning your body. Repeat 20 reps for each hip. Torso Stretch Hold one of your poles over your head with your arms straight. Without bending your arms, lean as far to the left as you can. You should feel a stretch through your right side. Hold the stretch for three seconds and then lean to the right as far as you can until you feel a stretch in your left side. Repeat five times on each side.