POLE STRENGTH & CONDITIONING 30 MINUTE WORKOUT
ฝัง
- เผยแพร่เมื่อ 30 ก.ย. 2024
- enjoy this full body conditioning and strength class. Get stronger for your pole tricks and tone that body while doing so :)
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Hope you enjoyed this video!
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So far, I can only barely get through half of it, every other day I'm coming back to see if I can push myself to do one minute more. I did 16 minutes today, I'm proud of myself
All for the deadlift invert
Good job! Keep improving. And yes I am working on that deadlift invert as well 😅
What about now?
I cant lift myself
I love when you say “see, that wasn’t that bad” as I’m crying LOL
haha oh I am sorry! Or am I ? 😂😅😘
I reached the point where I got frustrated because I was just to weak for the more advanced pole tricks but I still wanted to do something to make some kind of progress. I only did your workout three times and I`m already so much stronger! My motivation is back, thank you!
Glad it helped!
Aww yay!
I discovered that I have to do strengthening and conditioning before I can begin attempting routines. I hope you stuck to it! Oh yikes as am watching it I see what you mean. Oh hell no not doing this video 😅
I was like oh I'll do this instead of my regular conditioning routine because it usually takes an hour for my routine because i take breaks in between sets and this is half an hour it should be easier...i ate those words lol
Ahh that's ok! Don't worry. You will build up your stamina and you'll be able to power through in no time :)
OMG I just got my pole, I installed and I can't wait to do this routine tomorrow to start the week with everything!! I love the video and I burned some calories just watching you!!
Have fun!
amazing. thank you. I did pole a couple years ago and had to quit as we moved away from the area and the new area was just too damn expensive to be able to afford pole classes. SO! I got a pole installed in my new house and have been looking for HOURS for something similar that I had in my previous class. This matches almost 100% THANK YOU
Ahh I am so happy that I can help you with that! Thank you so much for sharing your insight
I did not like it. I hated it. But that means its awesome. I can count every muscle after this :D
Cant wait 'til I achieved something that does not feel like being a potato ^^
Big thank you. Searched for some pole related exercises and always felt that it was not "enough". But this exercise is really really really good!
You got this! Thank you so much for your feedback. At first I was like "ah damn what did I do wrong" haha ;) I will start making more pole videos soon!
Thank you for a full workout that explains everything! This is definitely needed more on TH-cam.
I have another one up now and I am definitely thinking about going more in depth about pole on this channel. If you have questions or wishes let me know
@@scorpionshape I did the new video last week and loved it!
This was a great workout. Especially for beginners. I will be using this daily. Thank you.
You're so welcome!
This workout kicked my butt!! When you said we’re gonna do it all over again I was like 😳 🤯 😆 Thanks for all the sweat 😅
haha I am sorry but also: you are welcome ;)
Love the timer. I appreciate the whole structure of the video . Thank you!! :)
Glad it was helpful!
Wow... I considered myself to be in pretty good shape before this workout! I can't wait to keep working at it until I'm as smooth as you :)
Keep it up
Same...I have a pole at home and play on it everyday...but I couldnt finish this workout. Not even close tbh
Thank you so much for this! I just got my x-pole and I'm feeling so out of shape. I'm looking forward to checking out your other videos and building my strength back up :)
you are so welcome!
Absolute LOVE this workout! Thank you so much for sharing your skill set. It's really helping me get stronger.
You're so welcome! check out my other videos :D
Never seen such. Didn't know what to expect😮. I like it: fun, different, challenging, and i get to use my pole. TY!
I love how challenging pole conditioning workouts can be! I have a couple other ones on my channel, feel free to check them out :)
This workout was amazing. I got into Pole a few years ago but than stopped after a few classses because classes were canceled due to corona. I paused for a few years but always wanted to get back to it again. This workout was perfekt for that! It was fun to do something on my pole again and I really feel like I will build the right muscles for starting with tricks and combos again. Thank you!
You're so welcome!
I am actually writing a story with a character who can pole dance
This is an amazing reference since you actually show a workout routine instead of a dance.
Thank you for saving me!
Ahh you are so welcome :D If you have more questions feel free to ask me on instagram :)
makes me lose calories just by watching! :D Looks intensive, thanks for sharing!
It definitely was a sweaty one but also so much fun :D
Thank you for this video! Havent trained pole since April 2020 and I'm really out of practice. 👍💪
You got this! Just start with a little bit and progress as you go along :)
I feel proud of myself for my first work out because I got through 16 minutes with 4 pounds strapped to my ankles. I'm definitely exhausted though.
Uhh thats amazing! Doing it with extra weight is definitely a challenge!
Im an old intermediate pole dancing student that doesn't have a studio nearby anymore and want to get back to it on my pole at home. I'm so weak atm and miss the dancing community. It's so great to get some inspiration and structure on video
I do also miss my pole classes a lot! It's just not the same at home. Keep it up!
Definetly putting this into my pole conditioning routine. Thank you for sharing!
Yeah!! SO happy to hear this :D
What do you prefer? Military service or pole dancing warm-up exercises?
Hahahaha, good one
I’m on day 2 of doing pole fitness at home , lol my body is sore , I just keep slipping off , I’ve tried rubbing alcohol b I constantly put rubbing alcohol on the pole n my hands
Hey, try liquid chalk :)
Don't foget to wipe down your pole too
loved iiiit!! Thank you very much for the great workout! :)
You're so welcome!
This is awesome! I put up my pole yesterday and I am dripping gin sweat. And I am pretty active, I work out five days a week but I grimaced for the whole workout. THANK you for this! Question- for the handspring exercise, my top elbow keeps bending. Do I need to push or pull to prevent this from happening? I think I am doing something wrong.
Do you mean the exercise at 6:20? Try and focus on pulling from your shoulder/back instead of your bicep. Pulling your shoulder down and back. It's probably an issue of not having enough strength and/or muscle memory :) Keep on working on it. If you have more questions feel free to reach out
Thank you!!! I’ll try it again 🙂🙂🙂
First time doing this and anything on the pole at all. It was challenging. I will continue to do this until....Thank you!
Great job! for the first time on the pole this one is definitely challenging ;)
Just bought my pole. Hope I can get strong enough to do flag!
Good luck with your journey! If you stay at it you will definitely get there
Only got through 23-ish minutes before I had to tap out... Amazing workout! One day I'll complete it all! :D
Uh great job! I have some simpler ones on my channel if you want to check them out :)
Pretty decent workout, I worked up a MAJOR SWEAT!!
I don't even get that in the gym, only thing was the coordination was a bit off I wasn't sure when we were starting or her just giving the example. EITHERWAY SHE DID GREAT!! THANK YOU❤❤❤
Thank you so much for your feedback! Happy you enjoyed it. I will make it clearer for the next videos!!
Would you do another one of these just with a dance focus so a tutorial for a choreography:)
Like a little pole flow? Sure I could try that. Any wishes for what tricks to include?
@@scorpionshape maybe basic invert tricks :) like you can do a lot alone on the ground and then maybe the first invert figure but after that at least I could need some help how to get further tricks :)
oh yeah true, like having trouble putting them together in a flow?
@@scorpionshape Yes!😊🙈
Yes! Please 😍 I’m also clueless with flows !
what app did you use for the timers?
Thank you for creating this! I’m definitely going to use this at the beginning of my pole training today! 🙌🏼❤️😍
You're so welcome!
Girl i am sore!!! Feels so good. tomorrow im gonna try the full workout instead of stopping halfway. Ur epic
Great job! Thank you so much :)
Thank you so much for this video, I had no idea how out of shape I was till I did this! Thank you! Looking forward to more of your videos ☺️
Glad it was helpful!
Holy shit you're an athlete!!!! A straight beast!! That's some insane moves.... And no breaks?!!!
Ahh how sweet you are haha. I have been doing quite a lot of sports in my past so dont get discouraged. If you need more breaks by all means take them! And see how you get better every time :)
I have some other "easier" conditioning videos up
That you fpr the workout it was really challenging, but much needed! I'll try doing it regularly and am looking forward for the strength progress :) Subscribed instantly
I love this and do this to get ready for pole tricks! Please keep posting more of this, I really love your content :)
Thank you so much :D I have a second one up already :)
I love it so much, please more😍😍
Oh really? I can definitely do another pole workout :) Any areas you want focus on?
I’ve been doing pole for over three years and I still unable to invert without stepping into. Going to use this video to help
Thank you for your feedback! I'll make a video specially for inverts :)
@@scorpionshape thank you so much
Hi, I just did your workout and it's amazing. I stopped before the timer for some exercises but I hope I'll get better. I'll share this video! Thanks!
This was excellent! I'm new to pole and this was such a great workout
Glad you liked it!!
How often would you recommend doing this? So excited to try tonight Xox
It's really up to you. You could probably do it every day until it's no longer challenging you or it gets boring ;)
Is this good as a daily exercise?
yeah sure as long as it feels good to you :)
I'm sweating like a pig 😂 brilliant, I'll be coming back to this!
please do and check out my other videos as well :)
Hi do I need to warm up first ?
yes do that :)
I can’t seem to stay on the pole I just slide off straight away, I’m worried the 50mm is not right for my hands?
Thanks - awesome video - I'm doing outdoor workouts in Canada and outdoor space has about 6 or 8 poles so learning to make use of poles in workouts is fun way to do something different
Oh wow that sounds so amazing. Stay tuned for tonight. Theres a second pole workout dropping :)
Thank you!
While I am advancing in pole well enough for someone who was a complete beginner just 1.5 years ago, I recently decided that I need to gain strength or I'll be lagging behind. Especially after recently pulling a muscle due to training too much in preparation for a performance. Thankfully it seems to have recovered well, but that was a small wake-up call. Especially my shoulders are just too weak and need some extra kick, I think.
This is exactly the type of workout I was looking for because it is so close to the actual pole moves. Will be checking out your other videos :)
So happy I can help with this!
A new very quick conditioning workout will drop tomorrow :)
Great girl! And a great dog!) The workout is excellent if you've warmed up and film yourself for motivation and proper shape control, even if you're a guy.)
Thank you so much!! Yes Kiwi really is the best. Make sure to check out my other more recent videos as well :) They have progressed.
The tip with filming yourself is amazing! It helps so much in alignment, fluidity and overall awareness
Nice, I remember normal beginner classes used to include like 1/4th of exercises like this.
Now sessions are like let's articulate one by one each of the 20 fingers... there you go, 45 minutes without a single drop of sweat.
Glad it was helpful! Training alone means that you can do exactly what you want and need ;)
Thank you for this! I've been practicing Pole for 1.5 years now and have been struggling recently. I've just been going to my pole class once a week and sometimes (irregularly) try to "recreate" the pole classes at home. However now that the moves are getting more advanced I feel like my muscles aren't strong enough and currently I have a strained trapezius from holding 3 sec Ayesha yesterday. So I feel like I need a stuctured workout plan that I can follow in addition to my weekly pole class at the studio. This is perfect for that. However: Would you do this on its own or do I need to add a 10 min warmup and/or 5-10 min stretch beforehand?
Yes! strength is so needed at a certain level :)
I would add some stretching, warmup especially since you already have a strained muscle and only go as hard as you can handle right now. You can always progress as needed.
You can go and have a look at my beginner series, those workouts are a little less intense :)
I’m super new and super out of shape so I was looking for something EXACTLY like this to work on . I didn’t get that far into it but that’s the benefit of having your own pole , no disappointment at having to stop and start again at the beginning on a another day.
Thank you so so much for your comment :D Yes definitely use this to the best of your ability!
Amen
Holy crap that made me SWEAT! Thanks so much, great workout x
You're so welcome!
Thank you so much for this just starting my pole fitness journey! Do you know an average of how many calories this workout burns?
Yeah Happy to hear this! Nooo... I really don't know. Also it is different for everyone :) If you have a smartwatch you could try to track your calories (it is more or less correct)
This is my go to Pole workout!!! Thank you!
You're so welcome!
great conditioning workout! I'm just getting back into pole after having a broken ankle and man, am I out of shape... I wasn't able to do all of the moves but they were pretty easy to modify to my current ability. I'm looking forward to doing this again and building strength.
Great job! It is hard to get back after a break but I know that you can do it if you really want :)
Can't do the stronghold one or the pull ups... Help? I do the stronghold one while doing the chair and holding it on my tip toes as long as I can, and the pole ups well, I do my best, lifting on my tip toes and back down.
Yeah just do the exercise to the best of your abilities. All good :) You will progress over time
This was amazing! Subscribed:)
Yay! Thank you!
OMG!! THAT IS IT! I NEED A POLE IN MY HOME PRONTO! my abs, arms, obliques, butt and anything else is burning just to watch you! thank you for sharing this!!
Yes do it! Pole training is one of my favourite exercises since it combines everything
I love it !!!! thanks a lot, you explain much better than my current teacher !!
Aww that is a really nice compliment! If you are looking for something in particular let me know!
Thank you just did this workout, really good, very tough but that’s good! Will be doing this again xx
I am here to push you a little ;)
Ich würde mich über ein Workout am Feetup Trainer freuen. :-)
Oh wirklich? Ich glaube es gibt nur sehr wenige die das Teil haben haha. Aber ich kanns versuchen ;)
@@scorpionshape kann ich verstehen. Andererseits entdecken so vielleicht noch andere deinen Kanal. Als ich mir das Ding gekauft habe suchte ich bei TH-cam nach Workouts dafür.
Stimmt, da hast du recht :)
Do u have any beginner conditioning videos?? I need to work on my core obliques hip flexors shoulders and ankles and wrists
Theres gonna be more coming :)
Is it bad to do longer pauses between the exercises?
no not at all. Take your time :)
@@scorpionshape Thank you
more videos like this please :)
Will do!! On monday a pole ab workout off the pole will drop :)
I keep slipping 😢
Hi, I'm new to pole and I'm having trouble jumping onto the pole without instinctively squeezing my legs. Can anyone give me some advice? I'm talking about the exercise at 00:42
Try to pay more attention to your arms pulling you up and bringing your legs up using your abdominal muscles instead of bringing them together :)
@@scorpionshape Thank you a lot for the advice! I'll try it out!
Do you have any recommendations as to type or brand of pole to install?
Mine is from x-pole but lupit pole is also nice
way too much advertising, can't get into a flow when having to skip an ad every two minutes. which is a shame, the exercises were really good.
I disabled them for my videos in the middle but I had a look and the video got claimed by an artist of the music and they added ads again.
Let me check on it :)
what is the song at 24:48 ?! i luv it
Loved doing this as a warm up for pole class. Thanks for the video.
You're so welcome!
Vegan and pole dancer? I am
Totally in and subscribed!
Yay! Thank you!
I am seeing such a difference now from a month ago! Thanks for this.
You're so welcome!
You have a doppelganger in Toronto. Complete with accent lol
oh really? Do you know her?
Anyone smash their nipple into the pole on the first jump or are you normal?
Haha happens sometimes to me as well ;)
So glad I found this video! Thank you so much!
You are so welcome! I will soon start with new ones :)
These are amazing. Thank you for sharing! Giving it a go right now :)
hope you did enjoy it!!
Another awesome workout! So targeted! Thanks Tanja!
Glad you liked it!!
This is a great challenging workout! What do you do about sweaty hands? I was having a tough time keeping my grip even after wiping the pole !
I use liquid chalk when my hands are extra sweaty. I bought a 4 pack off amazon
Yes liquid chalk is amazing. I love it especially for spinning pole or for workouts like these. Dry hands is also very nice and make sure to clean your pole with disinfectant, that will get rid of oils on your pole :)
Good video for getting that endurance energy needed for pole
Absolutely!
Thank you, Tanja! This was my first ever pole work out. I felt like I got 💯 out of it for my level 😁❤️
Great job!
@@scorpionshape thank you!
This was AMAZING!
Thank you so much :D
I can’t lift my leg off the floor for the climb
That's ok! Keep working on it :) Your strength will come as you continue
Ur stunning, lets hold hands under the rainbows ahahah. Sorry im weird and a tart....Meow
Ahh no you are not weird :D You are maybe different and I love that 🌈
@@scorpionshape Thanks for accepting me for whom i really am gorgeous 😘😍😍😍...Purrrrrr
Got to 16 minutes today! See you tomorrow for more!
Yeah! you got this
Thank you :) So happy I found your video!
Glad it was helpful!
Definitely trying this, thank you 🙏🏾
Hope you enjoy
I ordered an xstage lite. Definitely doing this as soon as it comes xD i want to be able to do the fun advanced stuff. :( i can't do inverts and my arm strength is lacking so I am looking forward to training everyday
Have fun! It's really a time and training thing :) Don't be too unpatient with yourself
@@scorpionshape I was able to do inverts about a month after I said that I think. But I broke my foot in a bouldering accident :( My progress was halted for a year. Now I need to condition myself again. Unfortunately, I can't do some stuff on the xstage lite haha ^^ Also annoyed that my muscles are really tight after a year now, so it will take a while to reach the flexibility that I had. On the bright side, I am more flexible on the upper portion of my body now 💀
Ah damn! Yes injuries really suck. You can see if some of my stretching videos work for you!
Hi! Can i use this as warm up before stretching and poleplractice?
Yes you can! But i found it to be quite exhausting. But yes maybe do one round as a warmup :)
@@scorpionshape cool thank you!!! ❤♥️
Love this! Please make more videos! Xx
Thank you! Will do!
What do you use for grip
You can use liquid chalk or dry hands :)
Cool... wird morgen gleich mal ausprobiert😄 meine pole kam heute an👌👌
Uhh mega! Sag bescheid wies war
haut aufjedenfall rein. echt supi um wieder rein zu kommen.. is schon wieder weng her bei mir 😂
Going to try this tomorrow ❤️👏
Hope you like it!
I was sweating my a$$ off half way through and stuck it out till the end. Awesome workout. I shared it as a challenge to my followers on insta!
Oh thank you so much! Highly appreciate your support in this :D
Amazing that I could push you a little ;)
Thank you!!
Welcome!
You rock!!! 🙏🏽
you are so sweet :) you rock too!
Adorei!
Thank you so much for this vid , it’s very useful you’re the best !!!
Glad you think so!
Love it. More videos pretty please 🙏 ☺️
More to come!