What are you pole work out routines like???

shariya started this discussion · 7/9/2012

I was just wondering what are your pole workouts like?? How often do you guys pole? Do you go to a studio or just use Veenas lessons? What other types of workouts do you do to improve your pole skills faster? I'm getting my pole back up some time this month hopefully and am super excited and am trying to plan out my workouts and figure out other things I can do so I can improve on the pole much faster!!! So any comments will be appreciated thanks guys :)

31 replies

sundcarrie · 7/9/2012
I go to the studio and hide in the corner on Monday Wednesday and Saturday because it is beginners class and we are allowed to work on more advanced moves as long as we don't try to teach the newbies. These classes run 1 hour and 15 minutes and they have a great warm up with some strength training then pole time. Newbies learn pole moves while everyone else works on more advanced stuff. Then Tuesdays an Thursdays I go to intermediate class we warm up and work on new moves but each person is at a different level so it is more like free pole time and our teacher comes around and gives us new moves once we get better at the last one. Then the last half an hour of this hour and a half class we run routines. If I am not too sore I do my own version of class at home on the days I don't have class. I also have a pull up bar at home that I use to do a lot of shoulder and core exercises. There is more but I am probably starting to get boring so I will shut up now.
LillyBilly · 7/9/2012
On an average week (I usually skip one acrobatics/basic pole every week): - Flexibility and conditioning studio - 3 hours (one "regular" class ~1 hr long, one advanced - 2hrs). These are pretty extreme and really improve your technique (pointe, extension etc). - 1 Private lesson - we work on dance technique and build a choreography - 2 advanced pole classes - usually working on new tricks/sequence - 1 Strip dance class (no pole) - 2 Beginner level pole classes - in these classes, advanced students really focus on cleaning up all the moves we already know. - 1 Acrobatics class - handstands and stuff without the pole - At least one streching session at home/between classes with Veena's routine And if I have time or just really need it, some freestyle at home.
shariya · 7/9/2012
That is soo awesome!!!! I need to find a studio that has classes like that!!!! There aren't any where I live right now so I think I will just stick w Veenas lessons and practice most days of the week! Hopefully that will help me. I'm still a beginner so I am going to add in some basic strength training and do lots of stretches!!! That is soo awesome that you guys get to go to a studio most days a week like that!!!!
shariya · 7/9/2012
That is soo awesome!!!! I need to find a studio that has classes like that!!!! There aren't any where I live right now so I think I will just stick w Veenas lessons and practice most days of the week! Hopefully that will help me. I'm still a beginner so I am going to add in some basic strength training and do lots of stretches!!! That is soo awesome that you guys get to go to a studio most days a week like that!!!!
shariya · 7/9/2012
That is soo awesome!!!! I need to find a studio that has classes like that!!!! There aren't any where I live right now so I think I will just stick w Veenas lessons and practice most days of the week! Hopefully that will help me. I'm still a beginner so I am going to add in some basic strength training and do lots of stretches!!! That is soo awesome that you guys get to go to a studio most days a week like that!!!!
calipolepixie · 7/9/2012
When I have a slow week, I do: Pole at a studio 1x a week but 1x a month I try and go 2x a week. Try to practice whatever we learned in class that week at home 1-2x a week. I try and workout to Aletheas DVD's 1x a week Zumba 1x a week I do stretching, push ups & sit ups a couple times each day I have a grip exerciser that I use a couple times a day If I have a busy week, I only do the Zumba and my studio class. That's it, but I am hoping to add Lyra to my workouts soon. I'd also eventually like to learn silks...I want to be an aerial arts diva!!!
shariya · 7/9/2012
That is soo cool!!!! I want to do lyra classes after I get better at pole lol. But u have a great routine I am def taking some tips from you :)
shariya · 7/10/2012
Cool!!! That sounds great. Those are all great sounding resources for pole stuff too!!! Il check it out. It sounds like u don't even need a studio haha
RoseMay · 7/10/2012
Well I'm currently in "pole-offseason" 😀 as it's summer and warm and I'm sweating too much to do anything on the pole. I do a strength routine 3 times a week, using free weights for the lower body and gymnastic style strength exercises for the upper body. Then I try to get in 2-3 hours of flexibility training per week. Also I do a lot of prehab exercises for the shoulders and upper back (and other body parts too, but these are the ones I concentrate on for pole dance) ~1 hour per week, I try to do something daily. One or two times per week I spend one hour pole dancing, but without any tricks (Atm I'm using Aletheas dance DVDs for that). Depending on how much time I have I set priorities: 1. strength training 2. prehab 3. flexy 4. dance Hope this helps :-)
shariya · 7/10/2012
Wow that's a lot of work it def helped thanks!!!
Scarlett Honey aka Lola Grace · 7/10/2012
Wow there are some seriously dedicated and busy ladies on here. Ummm I am way lses structured. I try to have a pole training session every second day (its good to let your muscles recover for 24hrs). My training session starts with a warm up and stretch for about 10 min (I should do more but I get impatient) and then I have a dance to some music (improv) and then I might work on a few specific tricks over and over, and then I will do a few final dances and a wuick stretch to cool down. I NEED music whenever I pole.... I find it really hard to practice moves in isolation, hence why I tend to do a lot of dancing, and then throw moves in during. I also ALWAYS film myself, that why I can look back to see what looks good and what needs work. Plus I think it builds my confidence, seeing myself on film as others would see me from an audience's perspective. Other than pole, I walk for an hour plus everyday, do some light jogging or interval running every second day. Do some resistence training maybe once or twice a week (pushups, planks, lunges, squats etc). I'n the last few motnhs I've been doing an acrobatics and a circus class each week. My muscle isolation, balance and control have improved sooo much, and I can already see more tone and definition in my body. Plus it's super fun! :) Hope this helps :)
shariya · 7/10/2012
Nice!!! Thanks!! That is soo awesome that you have started some circus classes!!
Vdub · 7/10/2012
I try and do cardio 2-3X week, 2 pole classes (2 hours each), 1-2 pilates classes, and stretching. I'd like to add more and structure it a bit better, but this is it for now. There are some great ideas here so thanks for asking the question! BTW, I'm interested to know what rehab exercises RoseMay does as I have have problems with my shoulders and back sometimes.
shariya · 7/10/2012
Nice! How do you like Pilates. How does it help u w ur pole skills? I have been interested in it lately :)
CalBear · 7/11/2012
Pole: 2-3x a week (30min-1.5hours) Stretching/Conditioning: everyday (about 5 days a week right now lol) Regular Yoga: 1-2x a week Acrobatic training(handstands,core,some chinese pole) 1x a week (1.5hours) Contortion: 1x a week (1.5 hours) Gymtime: 1-2x a week (cardio, free weights, pull ups, etc) Try to fit a dance class in once a week if possible (modern, ballet)
ronia · 7/11/2012
wow! I'm really impressed by your work out routines ladies, you are some dedicated pole and fitness addicts! Makes me feel like a real slacker though. 🙂 I would find it impossible to exercise every day, especially with a full time job. Besides exercising every day just isn't for me. I like to give my body a rest, at least one day in between, or two days, or three... 😉 Maybe I'm getting old or its just pure laziness 😀 I used to go to a pole class 2x week and an aerial yoga class 1x week. Now when I have a pole at home I don't go to regular classes, only workshops once in a while. However, I find it so much harder to motivate myself when I'm alone. I usually do 2-3 sessions a week. They are 2-3 hrs long. I start with warm-up (20 min: cardio and conditioning). Then work on new and old tricks (1 - 1.5 hours). If I'm in the mood for dancing I will throw in a freestyle session. I finish with a 30 min. cooldown from Jamilla dvd. I would definitely like to do more. I was thinking of taking up pilates or some dance clasess, maybe some private pole clasess but it's just a plan still...
Vdub · 7/11/2012
Shariya I really like pilates. I've noticed that it's helped with my core. But, like everything else, once you start you have to keep going or else your abs will revert to what they were. It can be a bit pricey to work on the reformer, but if you find a studio that has good mat pilates classes you can save yourself a few bucks.
shariya · 7/11/2012
@calbear do you do all of that at a gym or at home? That's really cool you Do such a variety or workouts.
shariya · 7/11/2012
@ronia you have really good structure to ur pole practice! I'm taking some tips from you thanks :)!!!
shariya · 7/11/2012
@vdud that sounds great! I have a pilates studio around here and they have mat classes and semi privates and privates where u use machines. I would be totally fine w just mat classes. but do mat classes still get u in just as good of shape? And also I always here Pilates is the kind of exercise that u should really have an instructor to help u get the most out of it, do u think that is true? Or could I benefit from learning at home by myself still?
Vdub · 7/11/2012
@shariya, matt pilates can work really well depending on the instructor. I've taken classes that were so-so and then I've taken classes that were really good. You just have to try different instructors and see what works best for you. I've tried doing pilates at home, but it didn't really work out for me becaues I felt I needed someone there to correct my form.
Black Orchid · 7/12/2012
Wow! Well I have good intention but not enough time..my hoops & aerial silks stare reproachfully at me as they gather dust! I do a weight workout three times a week, abs three times a week. Pole class once a week and i try to do two other training sessions that week ( including hitting up Open Pole if possible). My stretching tends to happen as part of the training sessions...I havent been good about being consistent outside of it. I teachZUmba once a week so there's my pure cardio. Honestly I've gotten bored with all my other cardio options so I've kinda stopped trying to squeeze in any extra. When I was in competition mode this summer, I started at least running my routines 3-4 times every day for about a month and half to build up my stamina, so I also had longer traiing sessions. I'm in between that phase now so I'm trying to figure out how to keep some of that intensity oing mindfully without burning out my brain or body....
HyperHorsegirl · 7/12/2012
I'm doing the Insanity workout program right now. It's a 63 day high-intensity cardio interval workout plan. It's six days a week, one of which might be a "recovery" day with deep stretching instead of cardio. Tomorrow will be Day 40 for me. I've only missed one day (I started the workout and realized I was WAY slacking/hurting, so much so that I wasn't getting any benefit, so I stopped and skipped that day.) Apart from that, I am at my studio 3 days a week taking various drop in classes. None of them are structured towards learning anything new. I just go for the time with the other ladies and having fun. I take PoleFit and Hottie Body, which are pole strengthening workouts, not dance classes. I also take several pole classes that teach mini routines with basic spins, transitions, etc. Sometimes I'll take a freestyle class or a floor/chair class. It varies. But I'm always there at least 3 times a week. It's just not to work on skills. I've been neglecting my pole at home. Work has been crazy and mostly I'm just tired from Insanity and classes. My days out of class, I just want to be lazy. Still, sometimes I'll do a little dance or something. I hope that once this 3 days a week of classes slows down (it's part of a studio challenge) I'll be more willing to play on it. I'm being stagnant right now and not working on anything.
Elektra Vallens · 7/13/2012
Pole at home 1-2hrs 3x week. I warm up by freestyling, then spend most of my time working on individual moves. Sometimes I freestyle at the end too. Lyra 1.5hrs 1-2x week and Silks 1.5hrs 1-2xweek One time (for lyra and silks each) is a lesson, and sometimes I also go to open studio to practice. In the lesson we warm up, then work on individual moves, then developing routines, then do conditioning (sit-ups, pull-ups, push-ups, trapeze toes touches, climbing, and other things you can do on silks.) Flexiblity 1hr 3x week. Warm up, then splits, then back flexibility. Sometimes I use Felix Cane's flexiblity DVD or Alethea Austin's Pure Splits DVD. Then it's more like 1.5 hrs. As for what I'm not doing regularly, but should be: enough cardio, gymnastics, and ballet.
chipandchar · 2/24/2013
I like this thread. I pole at home every day. I have no studios locally. I always promise myself I'll work out at least 10 minutes to get up and going, but then I'm dancing at least an hour usually. I do a quick warm up. Pole climbs and spins. Work on my left side since I primarily use my right. Then I get into inverts (before I wear myself out because it's safer). I stretch between moves. Like I'll stop and just randomly stretch while my muscles are warm. Then after I'm done on the pole I do tons of stretches. Then, probably 3 days a week, I will do squats, bridges, lunges, and planks, sometimes weights after that. Then stretch some more. Lol I also try to incorporate the Ballet Beautiful workout from Mary Helen bowers whenever I can. I'm always really active. If its summer I'll swim (a lot) and jump on the trampoline or if it's spring, I'll run or go walking. Or biking. I guess that's a lot. Haha but just whatever I can get in, every bit counts toward my overall fitness. Yoga moves are also fun to do between practicing pole moves.

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