Following up part one’s introduction to building strength and endurance with my poolside workout, which includes a great line up of off the pole exercises. Hopefully by now you have a better understanding of how your strength and endurance play a role in your performance, and you’re ready for more exercises you can do to improve your conditioning. If you’re just joining us and missed part one go ahead and soak up that information before diving into part two.
So amping up your conditioning will help you perform better, without ending up feeling like you need an oxygen tank. Once you’ve gotten a feel for your breathing and playing with your dance endurance, the next thing you should do is build a personal off-the-pole conditioning routine (or follow mine below!). This can be done before class, after class, during open studio or as a personal home workout. Now, there are all sorts of bodyweight exercises you can do, as well as workout gidgets and gadgets galore, but I am going to share with you a few of my favorite conditioning exercises using Rubberbanditz resistance bands. I like using bands because they have so many uses and they are super easy to tote around in my pole bag. Plus these key moves can be done just about anywhere as they don’t require much space. My pool made the perfect outdoor gym!
1. Hip Abduction
2. Straight Leg Kickbacks
3. Quad Pulses
4. Hamstring Press down
5. Hip Bridge
6. Hamstring Curls
7. Duck Walk
9. Shoulder Press
Perform three rounds of each exercise before moving onto the next!
If you’re able to do more than 10-15 reps then you’ll want to advance to a heavier band. Keep it challenging! If you’re getting less than 8 reps then switch to a lighter band. Remember: heavy weight, low reps builds muscle; low weight, high reps helps build endurance. We want to be in that sweet spot!