Level 1 Pole Strength Routine

Monthly Gold Membership
$20 / Month
Start immediately cancel any time with no obligation.
Beginner tutorials
Intermediate tutorials
Advanced tutorials
Off pole conditioning
Flexibility tutorials
Hula hoop, chair, and hammock tutorials
30 Day programs
Get help from Veena herself
100% access to all tutorials on StudioVeena.Com
Yearly Gold Membership
$99 / Year
Start immediately cancel any time with no obligation.
Beginner tutorials
Intermediate tutorials
Advanced tutorials
Off pole conditioning
Flexibility tutorials
Hula hoop, chair, and hammock tutorials
30 Day programs
Get help from Veena herself
100% access to all tutorials on StudioVeena.Com

STRENGTH BUILDING – Length 13:00 – Items needed: Pole

This strength building routine was created for new pole dancers to build strength in your whole body by using the pole!

Tips to help you get the most out of this workout:

  • You’ll need a pole.
  • Always watch the related videos listed before doing any workouts or routines. This will insure you’re familiar with each of the exercises used in the routine.
  • Track your sets and reps. Don’t worry if you can’t do all of the reps I suggest. Instead make sure to write down how many you did do so you can try and do one or two more next time.
  • This workout is suitable for those who are new to pole, are recovering injury and have been cleared by your health professional to exercise.
  • Make sure you’ve been cleared by your health professional before starting any exercise programs.
  • Always leave a day of rest between workouts when your starting or just getting back into exercise.
  • To build strength, use this routine 2-3 times a week for 4-8 weeks.

Click the pink text if you’d like to go directly to any related video used in this routine. The links will provide you with more information about each tutorial, including, it’s description and related videos.

Squats on the pole

Side leg hook crunch

Beginner side pole hold grips

Lunges with pole

Leg hook crunch

Pole rows

Pole push

Hip external rotations

Hip internal rotations

Responses

  1. Oooof, I did this for the first time back on the pole in about 6 weeks. BOY was that harder than it looked! but thank you so much this is honestly like the perfect workout set up 🙂