More ideas from siipka
“Arm press” – Keep the arms slightly bent and have the body resemble a “T”. Straighten the back and lower the shoulders. Hold each palm on top of the pole and press down. Keep in mind to only be moving your arm muscles. Press down 15-20 times, take a break and repeat. Good luck!

“Arm press” – Keep the arms slightly bent and have the body resemble a “T”…

"The Chest Press" Hold one pole with both hands and slightly bent arms in front of your chest. Straighten and lower the shoulders. While holding, press the pole together and release. Challenge: While pressing the pole together, bend your knees.

"The Chest Press" Hold one pole with both hands and slightly bent arms in front of your chest. Straighten and lower the shoulders. While holding, press the pole together and release. Challenge: While pressing the pole together, bend your knees.

"Half Moon Swing" Hold one pole with both hands above the head with both arms slightly bent. Bend the whole torso in line with the body to the right, but make sure to keep your legs and hips still. Repeat this to left side as well. This exercise is great for both warming up and stretching. Good Luck!

"Half Moon Swing" Hold one pole with both hands above the head with both arms…

Nordic pole dancing?!

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