Sexy Pole Strength Routine STATIC pole
STRENGTH BUILDING – Length 15:00 – Items needed: Pole
This is a strength building routine for the whole body and it’s suitable for all levels, however, If you’re new to pole dance start with the Pole strength routine before moving on to this one.
Tips to help you get the most out of this workout:
- 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.
- Perform 8 to 10 reps of each move. If you’d like an extra challenge run through this routine 1 more time for a total of four sets.
- 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.
I love it! Builds pole muscle memory whilst being fab cardio and strength 💙💙💙
I love this routine! and those shoes, what brand of shoes are those?
I love the way you added the waves to the triceps push and rows. Looking forward to doing this routine at next pole workout!
The heels are pleasers! I bought them here in Vegas at Red Shoes LV
Love it, too! I also like the waves with the triceps pushes and rows. It really helps with coordination as well as getting comfortable with the pole.
Yes! It looks like you’re not doing much but it’s a workout!
Great routine!!!!!
This doesn’t seem to be included in the app?
It will be…there is an issue (not on our end) with pushing the update. We hope they will have it resolved sometime this week!!!!
Omg! This was tough for me … or maybe I’m just exhausted today! 😅 The heels made the workout more challenging!!!
Wow, the side crunch to side sit really got me. I was “perspiring” up till then and now I am sweating! What a workout and fun too!
Just did this as my warm up, Wow those side crunch to sit really got me warm and I loved the addition of the body waves to be arm moves.
omg – this was everything ! love, love and love and i’m exhausted after the 15 minutes – what a powHer workout – and i get to do it in heels – winning ! thank you! definitely a fave !
Yup….yup yup. I definitely needed something like this. Thank you for this routine! Great practice for trying to be lighter on my feet when I’ve got heels on. Let the record show I only fell once during my first time doing this. :/ And, it’ll be my warm up for every workout until I’m better in heels!!
💜💜💜
Awesome routine, got me sweating and some challenging strength training in.
Can’t wait to try this.
This is what I’m currently doing after the hard core warm up and before practicing my elbowstand. Fun and challengingâ£ï¸
Sounds like a good plan!
Wow this is great! why haven’t I seen this before? It’s time to surf around on Studio Veena and check for non seen lessons 🙈
this is still one of my faves ! thank you !
This workout was awesome for targeting so many aspects of pole dance; Warmup, flexibility, straight lines, strength, dancing, and stage presence. Thank You!
Love this routine! How do I bookmark this?
Thank you! At the bottom of the description you’ll see a little heart, that’s your favorite button 😍
Thanks! You have a fantastic teaching style! I have had a pole in my home for a few years but have had a difficult time finding a teaching style and program that is easy for me to follow and very direct. Your program is perfect for that! I love that you have a variety of units and styles to follow. Speaking as a former teacher, you provide excellent instruction!! Thanks!!
Wow, thank you for that kind comment 🙏🏻 Would you mind if I added it to my testimonials?
Sure! Add it 🙂
It’s ok if you don’t want me to add this to the testimonies but if it helps, I can remove your name and photo if you’d prefer?
Sure! Add the testimony! Feel free to use my picture and name too. Thanks for asking! 🙂
Awesome, I appreciate it!