Target Areas in Pole-What will help you improve the most?

01 Upper Body strength

Shoulders, chest, biceps, triceps, forearms, and wrists

02 Core

Abdominals, obliques, lats

03 Lower body

Quadriceps, Glutes, calves, hamstrings, hips

04 Flexibility, strength, muscle endurance are key to making pole fitness a good workout that flows and has aesthetics

Want to learn more about body anatomy and composition?

Here are some games to learn it in a fun way:

Bone structure/skeleton- Click Here

Muscle Anatomy - Click Here

Workouts:

Train at Home or the Gym

Legs (2-3 sets)

10x Front leg lift right

10x Front legs lift together

10x straddle leg lift right

10x straddle leg lift left

10x straddle legs lifts both (circles like)

Core (2-3 sets)

5x The dish hold for 10 sec

5x the arch hold 10 sec

3x Dish and arch roll (hold 10 seconds each) ‘superwomen roll’

2x 30 second plank (elbow plank)

2x plank with foot hold (30 sec) right leg

2x plank with foot hold (30 sec) left leg

5x V sit ups-pike (if too easy increase to 10-15)

5x V sit ups- straddle (if too easy increase to 10-15)

Upper body: (increase or decrease on capability)

10x standard Push ups

10x diamond push ups

10x push ups with tucked elbows

More workout options

Creative at-home workouts (3-4 sets)

Quick gran towel 60 seconds

15x Slow rises (very slow!) add weights

Spelling B (3-5 words, depending on length)

15x Rock and hold

15x Sit ups

15x Pendulum

10x elevated push ups

From: https://greatist.com/move/pole-dancing-exercise-strength-moves-you-can-do-at-home#1

Basic (How to design workout)

20x Squads

20x Tiptoe squads

POWER IS KEY (explosive movements)

Grip and finger exercises for strength (tennis ball, tight hair bands)

From: https://www.thepolept.com/fitness/how-to-design-a-training-programme-to-be-a-better-pole-dancer/

General class Conditioning:

20x Tiptoes with bands pull-downs

20x squads (tiptoes and normal)

10x lunges (per side)

Downwards dog walk (30 seconds)

10x Downwards dog left leg lifts

10x Downwards dog right leg lifts

10x Downwards dog right bent leg lifts

10x Downwards dog left bent leg lifts

Lounges stretch/ hip and balance 15 counts

30 side crunches

30 crunches

30-second plank

Target Areas in Pole-What will help you improve the most?

01

Upper Body strength

Shoulders, chest, biceps, triceps, forearms, and wrists

02

Core

Abdominals, obliques, lats

03

Lower body

Quadriceps, Glutes, calves, hamstrings, hips

04

Flexibility, strength, muscle endurance are key to making pole fitness a good workout that flows and has aesthetics

Want to learn more about body anatomy and composition?

Train at Home or the Gym

Legs (2-3 sets)

10x Front leg lift right

10x Front leg lift right

10x Front legs lift together

10x straddle leg lift right

10x straddle leg lift left

10x straddle legs lifts both (circles like)

​

​

Core (2-3 sets)

5x The dish hold for 10 sec

5x the arch hold 10 sec

3x Dish and arch roll (hold 10 seconds each) ‘superwomen roll’

2x 30 second plank (elbow plank)

2x plank with foot hold (30 sec) right leg

2x plank with foot hold (30 sec) left leg

5x V sit ups-pike (if too easy increase to 10-15)

5x V sit ups- straddle (if too easy increase to 10-15)

Upper body: (increase or decrease on capability)

10x standard Push ups

10x diamond push ups

10x push ups with tucked elbows

More workout options

​

Creative at-home workouts (3-4 sets)

Quick gran towel 60 seconds

15x Slow rises (very slow!) add weights

Spelling B (3-5 words, depending on length)

15x Rock and hold

15x Sit ups

15x Pendulum

10x elevated push ups

From: https://greatist.com/move/pole-dancing-exercise-strength-moves-you-can-do-at-home#1

​

​

Basic (How to design workout)

20x Squads

20x Tiptoe squads

POWER IS KEY (explosive movements)

Grip and finger exercises for strength (tennis ball, tight hair bands)

From: https://www.thepolept.com/fitness/how-to-design-a-training-programme-to-be-a-better-pole-dancer/

​

General class Conditioning:

​20x Tiptoes with bands pull-downs

20x squads (tiptoes and normal)

10x lunges (per side)

Downwards dog walk (30 seconds)

10x Downwards dog left leg lifts

10x Downwards dog right leg lifts

10x Downwards dog right bent leg lifts

10x Downwards dog left bent leg lifts

Lounges stretch/ hip and balance 15 counts

30 side crunches

30 crunches

30-second plank

20x Tiptoes with bands pull-downs