- Hi, I'm Shana Smith Yates, and today I'm gonna be taking you through a quick upper body workout using your pole. So let's go ahead and get started. So we'll take an inhale to lift the arms overhead, and then exhale, bring the arms back down in front of you. Only lift as high as you're comfortable. If you don't have the range to bring your arms back towards your ears, then just stop here. Two, two, three, four, five, and exhale. Two, three, four, five, and three, two, three, four, five and exhale. Two, three, four, five. And so you're gonna slightly rotate, you're gonna roll back, pulling the bar in towards you, roll to the other side, and then come back up to sitting back to center. So I'm taking my pull into the water, I'm rotating in my kayak, taking my pole into the water the other side, coming back out.