Pole Strength Routine

STRENGTH BUILDING – Length 17:00 – Items needed: Pole

This routine can be used once you have a good understanding of all the pole strength tutorials. It is designed to burn fat, increase muscle stamina, and improve your cardiovascular fitness. Think of it as a muscle pump class but done with your pole.

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 ensure 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 to do one or two more next time.
This workout is suitable for those who are new to pole.
This routine can also be used as a warm-up too!
Make sure you've been cleared by your health professional before starting any exercise programs.
Always leave a day of rest between workouts when you're 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 its description and related videos.

Pole hold (all levels)

Comments

13 comments

flyingover50makeda7 months ago

great pole warm off !!!!

Veena7 months ago

xoxo

PiscesBiker3 years ago

Great routine thank you Veena! It’s the right amount of challenging x

Veena6 years ago

xoxoxo I totally understand the off and on of pole! Glad I can help, that makes my day for sure. Yay for your invert!!!!

33barbwire6 years ago

I have had such a hard time being consistent with pole for the last....oh lord, like a year and a half? Thank you for always being here when I'm ready for some pole! This lesson was the bulk of my workout today, and I was astonished that I kept up ok lol. Plus I got my invert back!! Again!

Veena10 years ago

It will gain strength but dancing will warm you up, just avoid heavy tricks when warming up.

PoleAdventures10 years ago

Ok thanks Veena! I asked because I was not sure if the strenghten routine is necessary to gain a lot more strenght then free dancing. I don't understand a lot about the muscles and anatomy :) So I do the strenght routine when I desire and otherwise a dance and enjoy what I can already! Thanks for all the great lessons Veena 💖💖

Veena10 years ago

A bit, not a but lol

Veena10 years ago

You can dance a but to warm up and to strengthen. This is just a guide so you don't have to figure it out for yourself 💜

PoleAdventures10 years ago

I have a question. When I started with pole I did this routine very often but since I can all the exercises I like more to dance freestyle with the things a can do. Is it ok to dance a bit as a warmup and strength builder or is it necessary to do all the exercises to gain more strenght? I often use hold spin variations, other spins, basic inverts on spinning, pole sits, pirouettes and other light moves. what do you think Veena?

Yennifer12 years ago

Love this routine. I've been doing it at the end of my pole sessions but Im definitely going to try this as a warm up.

Veena12 years ago

Let me know how you like them :)

SteelPhallusLuva112 years ago

I am exciting about the possibilities of taking my pole game to the next level with these routines.

Pole Strength Routine

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