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 ( • Pole Dance Strength Tr... ) 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.
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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)
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SUBSCRIBE: www.youtube.com...
MUSIC: / chilled-house-mix
WEARING: Crop top and shorts by Dragonfly. Vest by Pole Street.
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Website: www.polefreaks.com
Twitter: / polefreaks
Facebook: / polefreaks

[@PoleFreaks]

*Build strength for pole dance with my FREE 30 Day Pole Strength Challenge:*
bit.ly/PoleStrength30DC

lovely stuff

[@antonellam6043]

i really like pole ♥ your strenght exercises are great ! Greetings from Argentina

[@PoleFreaks]

Hi! Thank you so much :D Xx

[@mel-mel6492]

great teach....thanks..

[@marymaria8373]

Lol your dog....he’s just chillin

[@PoleFreaks]

Haha, he's so silly!

[@KrisannaMarie]

That dog rules!

[@PoleFreaks]

Haha! Thank you :D He makes me very happy!

[@marcoguitarsolo]

Brilliant, thanks! Press ups could do with a little cleaning up, seems like your back's a bit arched. The rest was great though!

[@PoleFreaks]

I was going to aim for full press ups but was far too exhausted at that point as well! My press ups have always been a weak point, but I'll get there if I put more training it :) Glad you like the video :)

[@genevievepineda2600]

Great work 😊 Where do you get the poles from?

[@PoleFreaks]

Thank you :) All of my poles are from X Pole

[@sunyoung0419]

wow...

[@PoleFreaks]

:D

[@manipura4049]

This looks like you would burn 1000 calories, Geesh! Good one!

[@itslitwithleshai3819]

How often should we do this?