Reps
Reps are an important (and fun!) part of your class, and will contribute directly to your progression in pole fitness.
If you really want to master the next tricky move then increasing your upper body and core strength with reps will most definitely help!
Below is a list of rep exercises along with sample rep workouts which you can do in between classes (ideally twice a week!).
Remember, don’t do your reps without a good warm-up, and if you are unsure about how to do any of the exercises, just ask at your next class.
Abs/Core
- Hundreds
- Ankle touches
- Plank
- Crucifix plank
- Pike crunches
- Side sit-ups
- Pilates hip raises
- Reaching oblique side crunches
- Aleknas
- Walking plank
- V sit-ups
- Russian twists
- Side plank
- Back lifts
- Toe taps
- Flutter kicks
Legs
- Squats
- Lunges
- Wall squat
- Side leg raises
Arms
- Press-ups
- Saddlebag slimmers
10 min quick blitz workout
(Rest for approx 10 seconds between exercises)
- Press ups – 30 Seconds
- V Sit ups – 30 Seconds
- Lunges – 30 seconds each leg
- Squats – 1 minute
- Hundreds – 30 Seconds
- Ankle touches – 30 Seconds
- Side leg raises – 30 seconds each leg
- Saddle bag slimmers – 30 seconds each side
- Russian twists – 45 seconds
- Flutter kicks – 1 minute
- Wall squat – 35 seconds
20 min workout
(Rest for approx 10 seconds between exercises)
- Press ups – 40 seconds
- Aleknas – 1 minute
- Side leg raises – 45 seconds each leg
- V sit ups – 40 seconds
- Pike crunches – 40 seconds
- Squats – 1 min 30 seconds
- Lunges – 40 seconds each leg
- Reaching oblique side crunches – 45 seconds
- Russian twists – 1 minute
- Hundreds – 45 seconds
- Ankle touches – 30 seconds
- Side plank – 40 seconds each side
- Plank – 1 minute
- Flutter kicks – 1 minute
- Pilates hip raises – 40 seconds each side
- Wall squat – 1 minute
- Saddle bag slimmers – 30 seconds each side
- Back lifts – 45 seconds
- Crucifix plank – 20 seconds
Read testimonials from some of our students or contact us to find out more.
