Skimble
Download in de App Store
Intense Workout

Pole Fit

Intens   24 minuten

Doelgebieden: Full Body

Uitrusting: Wall

Dayna Magee
 		    Toegevoegd door Dayna Magee
Pole Fit
Tags
Lichaamsgewicht Workouts Volledige Lichaam Workouts Muur Workouts
Beschrijving

Warm up stretches and strengthening exercise for pole. Modify for skill level.

Exercises

Set 1: 2 rondes
Shoulder Cross Stretches
Shoulder Cross Stretches
15 seconden
Tricep Stretches
Tricep Stretches
15 seconden
Chest Stretch
Chest Stretch
15 seconden

Set 2: 1 ronde
Shoulder Rolls On Barre
15 seconden
Shoulder And Chest Stretch On Barre
15 seconden
Overhead Stretches
Overhead Stretches
15 seconden
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
15 seconden
Standing Leg Stretches
Standing Leg Stretches
30 seconden
Quad Stretches
Quad Stretches
15 seconden
Quad Stretches
Quad Stretches
15 seconden
Side Stretch On Pole
Side Stretch On Pole
15 seconden
Side Stretch On Pole
Side Stretch On Pole
15 seconden
Hip Circles
Hip Circles
1 minuut

Set 3: 2 rondes
Single Leg Cross Stretch On Barre
15 seconden
Single Leg Calf Raise On Barre
20 seconden

Set 4: 2 rondes
3rd Position Releve
20 seconden
1st Position Releve
20 seconden
2nd Position Releve
20 seconden
2nd Position Grand Plie
20 seconden

Set 5: 4 rondes
Front Leg Raise With Barre
20 seconden
Lateral Leg Raise With Barre
Lateral Leg Raise With Barre
20 seconden
Rear Leg Raise With Barre
20 seconden

Set 6: 2 rondes
Wall Push Ups On Barre
Wall Push Ups On Barre
30 seconden
Barre Tricep Dips
Barre Tricep Dips
30 seconden
Pole Tricep Push Ups
Pole Tricep Push Ups
30 seconden

Set 7: 2 rondes
Pole Climb Pull-Ups
Pole Climb Pull-Ups
20 seconden
Pole Squats
Pole Squats
30 seconden
Tuck Lift
20 seconden
Side Bends On Pole
Side Bends On Pole
20 seconden

Set 8: 1 ronde
Squat Bounce With Alternating Hands
Squat Bounce With Alternating Hands
20 seconden
Elbow Plank
Elbow Plank
30 seconden
Squat Jacks
Squat Jacks
20 seconden
Left Tricep Pushups
Left Tricep Pushups
30 seconden
Squat Jacks
Squat Jacks
20 seconden
Crunches
Crunches
30 seconden
Right Tricep Pushups
Right Tricep Pushups
30 seconden
In and Outs
In and Outs
20 seconden
Seated Leg Lifts
Seated Leg Lifts
20 seconden
Seated Flutter Kicks
Seated Flutter Kicks
20 seconden
Pilates Hip Circles
Pilates Hip Circles
10 seconden
Pilates Hip Circles
Pilates Hip Circles
10 seconden
Right Oblique V-Ups
Right Oblique V-Ups
20 seconden
Left Oblique V-Ups
Left Oblique V-Ups
20 seconden

Gerelateerde Workouts

Complete Strength 42
Complete Strength 42
20 min 10 sec, Intens
Streches
Streches
14 min 30 sec, Beginner
Schedule Workout
Schedule Workout
14 min 59 sec, Intens
Warm Up
Warm Up
5 min 55 sec, Beginner
Pilates
Pilates
19 min 25 sec, Gemiddeld
Poised
Poised
14 minuten, Gemiddeld

Workouts met dezelfde uitrusting

Restoration Masterclass (Woman)
Restoration Masterclass (Woman)
1 uur 28 min 45 sec, Gemiddeld
Absolute Restoration (The Woman)
Absolute Restoration (The Woman)
1 uur 5 min 30 sec, Gemiddeld
Total Body Workout With Wall Exercises
Total Body Workout With Wall Exercises
5 min 21 sec, Gemiddeld
💪 Fusion Strength
💪 Fusion Strength
28 min 35 sec, Beginner
☯️ The Internal Pillar
☯️ The Internal Pillar
29 min 45 sec, Beginner
Balanced Upper Bodyweight
Balanced Upper Bodyweight
12 min 20 sec, Intens
Doe deze workout in Workout Trainer
✓ Volg stap-voor-stap multimedia workouts
✓ Geïntegreerde smartwatch & hartslagmonitor ervaring
✓ Verdien punten, strijd op het scorebord, blijf gemotiveerd!
✓ Planning om te passen bij je drukke levensstijl
Download in de App Store   Download Workout Trainer van Google Play.
Training loggen
Aanbevolen Uitrusting

Doe deze workout met de beste trainingsapparatuur. We raden aan om een bluetooth borstband hartslagmonitor of een smartwatch te gebruiken voor meer trainingsoptimalisatie & prestatietracking.

Toon Meer

Dit Vind Je Misschien Ook Leuk

60 Min Cardio

60 Min Cardio

Intens 1 uur  
Traveling Cardio

Traveling Cardio

Intens 1 u 2 m  
No Equipment
Get Delt With

Get Delt With

Gemiddeld 6 min  
Shoulders   No Equipment
WORK IT

WORK IT

Beginner 1 u 9 m  
Cardio Machine, Wall, Bench
Lower Body

Lower Body

Intens 19 min  
Lower Body   Kettlebell, Dumbbell, Strength Machine
Body Slim Down

Body Slim Down

Beginner 17 min  
Full Body   Exercise Mat

Trainingscategorieën

Uitgelicht

Uitgelicht

weight loss

Gewichtsverlies

abs & core

Buikspieren & Core

bodyweight

Lichaamsgewicht

youtube

YouTube

community created

Door de Gemeenschap Gemaakt

weightlifting

Gewichtheffen

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Volledig Lichaam

Meer: Hardlopen, Yoga & Pilates, Fitness Tests, Armen, Billen & Benen, Rekken, Kracht, Fietsen, Opwarming, Afkoele, Meditatie & Ademhaling, Lage Impact, Wandelen, Rotsklimmen, Uithoudingsvermogen, Kickboksen, Dans, Vrouwgericht, Mangericht, Seniorgericht, Gezondheidsproblemen, Seizoensgebonden, Pro, Gratis