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Description

All basic pole diva beginner 1 and 2 moves simplified as an exercise for pole-less fitness


Exercises

Set 1: 5 rounds
: 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
Rest
Rest
15 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


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