Pole Fit 101
Intense   Ic_time_32x32 55:00    Target_32x32 Core   
All basic pole diva beginner 1 moves simplified as an exercise for pole-less fitness


Created By
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Holly W.

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Exercises

5 rounds of:
: Light
Effort: Moderate
Chair Reverse Leg Lifts

30 seconds
: Light
Effort: Moderate
Chair Reverse Leg Lifts

30 seconds
: Moderate
Effort: Moderate
Back Hook Kick Backs

30 seconds
: Moderate
Effort: Moderate
Back Hook Kick Backs

30 seconds
: Moderate
Effort: Moderate
Boomerang Leg Lifts

30 seconds
: Heavy
Effort: Vigorous
Attitude Arabesque

30 seconds
: Moderate
Effort: Vigorous
Attitude Arabesque

30 seconds
: Moderate
Effort: Moderate
Windmill Curtsey Lunge

30 seconds
: Heavy
Effort: Vigorous
Ballerina Oblique Lifts

30 seconds
Rest
Rest

30 seconds
: Heavy
Effort: Vigorous
Ballerina Oblique Lifts

30 seconds
Rest
Rest

15 seconds
: Heavy
Effort: Very Hard
Boomerang Sitting Circles

30 seconds
Rest
Rest

15 seconds
: Heavy
Effort: Very Hard
Boomerang Sitting Circles

30 seconds
Crunches
Crunches

30 seconds
: Heavy
Effort: Vigorous
Cradle Teddy Crunch

1 minute
: Maximum
Effort: Vigorous
Carousel Kick Ups

1 minute
: Maximum
Effort: Very Hard
Fire mountain Climbers

30 seconds
Chair Seat
Chair Seat

1 minute