Strength Exercises for Pole Dancers – Full Workout

Strength Exercises for Pole Dancers – Full Workout

Strength Exercises for Pole Dancers

Here is a new workout where I show you some strength exercises for pole dancers. This one is a little tougher than our last strength workout ( incase you want to go over that one. This one really is a full body workout that will get you sweating.

I’m often asked how to build strength for pole dancing, so I thought I’d share a workout of mine. Our workout is written below so you can try it out on the pole.

Please subscribe and I will bring you more pole goodness.

***************

Complete each section and rest for 30 seconds before moving on.
If 30 seconds is too difficult, rest and continue doing 30 seconds in total. If 5 reps on the pole is too much, go down to 3. Always make sure you are even on both sides.

I am using a 4kg medicine ball for my Russian Twists (although I probably should have gone heavier) and a 6kg medicine ball for my press.

Aerial V Inverts – 5 reps
Russian Twists – 30 seconds
Aerial V Inverts other side – 5 reps
Russian Twists – 30 seconds

Shoulder Mount – 5 reps
Squat to Press – 30 seconds
Shoulder Mount other side – 5 reps
Squat to Press – 30 seconds

Climb Overs – 5 reps
Flutter Kicks – 30 seconds
Climb Overs other side – 5 reps
Flutter Kicks – 30 seconds

Seated Pull Ups – 5 reps
Kneeling Press Ups – 30 seconds
Seated Pull Ups other side – 5 reps
Kneeling Press Ups – 30 seconds

Alternatives:
Aerial V Inverts – V Inverts from the floor / Knee Tucks
Russian Twists – with or without a Medicine Ball
Shoulder Mount – Hangman / Knee Tucks from a Shoulder Mount position
Climb Overs – Outside Leg Hang / Pike Lifts (Straight Leg Knee Tucks)

***************

SUBSCRIBE:
MUSIC:
WEARING: Crop top and shorts by Dragonfly. Vest by Pole Street.

***************

Website:
Twitter:
Facebook: s