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 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.
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 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.

Reverse elbow and handstand

Comments

38 comments

thepaintwitch2 months ago

Needed some conditioning today. . . really liked this one! Squats definitely hit different in 7in heels, LOL.

Veena2 months ago

Haha yeah ?

flyingover50makeda5 months ago

I thought I remembered this one - I see I was here back in 2017! Almost 10 years later and it's an oldie but still such a goodie !

Veena5 months ago

Man I miss this pole space! :)

flyingover50makeda5 months ago

That was Vegas right ?

Veena5 months ago

Yes!

flyingover50makeda5 months ago

I remember because I was living in the desert is a lovely home as well at the time - I was in Palmdale outside of Los Angeles! Lol - we go way back - hugs !

Veena5 months ago

I’ve heard of Palmdale! That’s awesome. It’s so fun to look back at the places I’ve had the privilege to live in for a while.

Felix1 year ago

Love this routine! How do I bookmark this?

Veena1 year ago

Thank you! At the bottom of the description you’ll see a little heart, that’s your favorite button ?

Felix1 year ago

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!!

Veena1 year ago

Wow, thank you for that kind comment ?? Would you mind if I added it to my testimonials?

Felix1 year ago

Sure! Add it :)

Veena1 year ago

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?

Felix1 year ago

Sure! Add the testimony! Feel free to use my picture and name too. Thanks for asking! :)

Veena1 year ago

Awesome, I appreciate it!

chuyehara6 years ago

This workout was awesome for targeting so many aspects of pole dance; Warmup, flexibility, straight lines, strength, dancing, and stage presence. Thank You!

flyingover50makeda6 years ago

this is still one of my faves ! thank you !

PoleAdventures7 years ago

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 🙈

Veena8 years ago

Sounds like a good plan!

PoleWithSoul8 years ago

This is what I’m currently doing after the hard core warm up and before practicing my elbowstand. Fun and challenging❣️

PinkPhoenix8 years ago

Can't wait to try this.

nstransky8 years ago

Awesome routine, got me sweating and some challenging strength training in.

Veena8 years ago

💜💜💜

33barbwire8 years ago

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!!

flyingover50makeda8 years ago

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 !