Bonus
Pole and Non-Pole workouts for all levels.
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WARM UP - Length 3:40 - Items needed: Bodyweight This warm-up focuses on the shoulders, wrists, and fingers. Perfect for beginners who are super new to pole…
WARM UP – Length 11:00 – Items needed: Pole This warm up was designed to not only warm up your whole body but your pole too! It's perfect for beginners because…
WARM UP – Length 10:00 – Items needed: Light resistance band This warm up was designed to be used before performing. This includes those who work in clubs or…
WARM UP – Length 15:00 – Items needed: Chair or Door jamb. Pole (optional) This warm-up is perfect for when you're ready to work on tricks that require…
WARM UP – Length 6:00 – Items needed: None This warm-up was designed to quickly get your blood pumping and muscles ready for pole dance. Tips to help you get…
WARM UP – Length 8:00 – Items needed: None This warm up was designed to target your core and get your blood pumping and muscles ready for pole dance. Tips to…
STRENGTH BUILDING - Length 9:00 - Items needed: Bodyweight This strength building routine is perfect for new dancers and great for those who have been sick or…
STRENGTH BUILDING – Length 22:00 - Items needed: Fit ball , wall or chair. This is a core-focused routine suitable for all levels . If you're struggling with…
STRENGTH BUILDING – Length 13:00 - Items needed: Pole This strength building routine was created for new pole dancers to build strength in your whole body by…
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…
STRENGTH BUILDING – Length 25:00 – Items needed: Pole This 80's-inspired routine will focus on cardio/aerobics and legs , so grab your leg warmers and let's…
STRENGTH BUILDING – Length 15:00 – Items needed: Resistance bands This strength building routine will focus on your shoulders, aiding in injury prevention and…
STRENGTH BUILDING – Length 17:00 – Items needed: None This strength-building routine will focus on your lower body, aiding in injury prevention and helping you…
STRENGTH BUILDING – Length 20:00 – Items needed: None This strength-building routine will focus on strengthening your core, aiding in injury prevention and…
STRENGTH BUILDING – Length 13:00 – Items needed: None This routine will help you improve your tick tocks, strengthen your hip flexors, which is great for…
STRENGTH BUILDING – Length 17:00 – Items needed: Pole This routine can be used once you have a good understanding of all the pole strength tutorials. It is…
STRENGTH BUILDING – Length 13:00 – Items needed: Pole This routine is part of my 30 day shoulder mount program , but it can be used on its own as well. It's…
STRENGTH BUILDING – Length 25:00 – Items needed: Yoga block This workout can be used as a warm-up or as a complete lower body training session. I'm doing two…
STRENGTH BUILDING – Length 25:00 – Items needed: None I have had many questions about training all kinds of stands: Handstand, Forearm stand, Elbow and…
STRENGTH BUILDING – Length 30:00 – Items needed: A Yoga block Small towel for hard floors or disk to slide on if you have carpet. Circle resistance bands Ankle…
STRENGTH BUILDING – Length 13:00 – Items needed: A flat or circle resistance band A small towel Socks or ballet flats (if your feet stick to your floor) This…
FLEXIBILITY and STRENGTH BUILDING – Length 25:00 – Items needed: Pole or Door jamb (something to anchor the resistance band around) Resistance bands These…
FLEXIBILITY and STRENGTH BUILDING – Length 30:00 – Items needed: Massage ball , tennis ball, or peanut Foam roller Resistance bands These resistance bands come…
STRENGTH BUILDING – Length 20:00 – Items needed: Foam roller Resistance band These suggested bands come with an anchor A low anchor for the resistance band (a…
STRENGTH BUILDING – Length 20:00 – Items needed: Resistance band These suggested bands come with an anchor An anchor for the resistance band (a pole, a metal…
STRENGTH BUILDING – Length 20:00 – Items needed: Resistance band - These suggested bands come with an anchor An anchor for the resistance band (a pole, a metal…
STRENGTH BUILDING – Length 20:00 – Items needed: Chair, wall or pole for balance! This routine is focused on building strength and flexibility in the lower…
STRENGTH BUILDING – Length 18:00 – Items needed: None In this routine I've combined sexy floor work into a challenging workout. It's designed to strengthen the…
STRETCHING – Length 19:00 – Items needed: None This flowing routine will take you through some of the Flowmotion stretches. With my Flowmotion technique there…
FLEXIBILITY – Length 30:00 – Items needed: Peanut, massage ball or tennis ball Foam roller Yoga blocks (optional) if modifications are needed This active…
FLEXIBILITY – Length 25:00 – Items needed: Foam roller Yoga blocks (optional) if modifications are needed Chair, wall, or pole (for balance) This flexibility…
FLEXIBILITY – Length 25:00 – Items needed: Foam roller This flexibility routine will take you through exercises, stretches and tips for your middle splits!…
FLEXIBILITY – Length 23:00 – Items needed: Foam roller This flexibility routine will take you through exercises, stretches and tips for your middle splits!…
FLEXIBILITY – Length 18:00 – Items needed: Foam roller Massage ball , tennis ball, or peanut This routine was designed to strengthen, flex, and extend the…
STRENGTH BUILDING – Super set exercise – Items needed: Pull up bar This is a full body workout using a super set. Here's how to do this. Do all three exercises…
STRENGTH BUILDING – Exercise – Items needed: None I wanted to share a bit of my morning workout that targets the hamstrings, glutes, hips and abdominals. Do…
STRENGTH BUILDING – Length 12:00 – Items needed: None This is a full-body Holiday workout! I wanted to give everyone a quick, no-equipment workout to help keep…
STRENGTH BUILDING Drills – Length 4:00 – Items needed: Pole This is a drill video demonstrating different options that can be used for shoulder mounts. It goes…
MASSAGE - Length 24:00 - Items needed: Pole I hope you'll find this routine relaxing and helpful for recovery. Here are a few tips to help you get the most out…
MEDITATION - Length 10:00 - Items needed: None The meditation begins at minute 2:00 and you may use this at the beginning, end of a pole session or anytime…
Duration: 00:19:07 This routine is suitable for those who have a solid Pole hold . If you cannot yet hold your body weight in Pole hold position, please work…
Duration: 00:05:18 Items needed: Fit ball This is a quick routine to help you improve your overall balance, suitable for beginner level pole dancers . If…
Duration: 00:06:25 Items needed: Fit ball This is a shoulder and core-focused routine suitable for Intermediate level pole dancers . If you’re struggling with…
Welcome to my Fit Ball workout series! There are six workouts in this series, and they're all listed after this one. You can purchase a ball here . Each mini…
Welcome to my Fit Ball workout series! There are six workouts in this series and they're all listed in a row. You can purchase a ball here . Each mini workout…
Welcome to my Fit Ball workout series! There are six workouts in this series and they're all listed in a row. You can purchase a ball here . Each mini workout…
Welcome to my Fit Ball workout series! There are six workouts in this series and they're all listed in a row. You can purchase a ball here . Each mini workout…
Welcome to my Fit Ball workout series! There are six workouts in this series and they're all listed in a row. You can purchase a ball here . Each mini workout…
Welcome to my Fit Ball workout series! There are six workouts in this series and they're all listed in a row. You can purchase a ball here . Each mini workout…