Here is a new workout where I show you some strength exercises for pole dancers. This one is a little tougher than our last strength workout incase you want to go over that one. This one really is a full body workout that will get you sweating.

I’m often asked how to build strength for pole dancing, so I thought I’d share a workout of mine. Our workout is written below so you can try it out on the pole.

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Complete each section and rest for 30 seconds before moving on.

If 30 seconds is too difficult, rest and continue doing 30 seconds in total. If 5 reps on the pole is too much, go down to 3. Always make sure you are even on both sides.

I am using a 4kg medicine ball for my Russian Twists (although I probably should have gone heavier) and a 6kg medicine ball for my press.

• Aerial V Inverts – 5 reps
• Russian Twists – 30 seconds
• Aerial V Inverts other side – 5 reps
• Russian Twists – 30 seconds

• Squat to Press – 30 seconds
• Shoulder Mount other side – 5 reps
• Squat to Press – 30 seconds
• Shoulder Mount – 5 reps

• Climb Overs – 5 reps
• Flutter Kicks – 30 seconds
• Climb Overs other side – 5 reps
• Flutter Kicks – 30 seconds

• Seated Pull Ups – 5 reps
• Kneeling Press Ups – 30 seconds
• Seated Pull Ups other side – 5 reps
• Kneeling Press Ups – 30 seconds

Alternatives

Aerial V Inverts – V Inverts from the floor / Knee Tucks

Russian Twists – with or without a Medicine Ball

Shoulder Mount – Hangman / Knee Tucks from a Shoulder Mount position

Climb Overs – Outside Leg Hang / Pike Lifts (Straight Leg Knee Tucks)

I hope you enjoy this workout. Let me know how you get on 😀