Dr Amys Pole Workout DVD is a great pole dancing dvd to start with if you are a beginner. She is a chiropractor that found a workout that strengthens the body as well as provides a fun way to workout.
Her videos include a warm up, resistance exercises (a free resistance band comes with the dvd!), spins, combinations of spins, climbing, inverting and other tricks such as the Cross Ankle Release , the Fan Kick and the Chopper.
Here is a video clip of the workout:
She also has a second volume that teaches the advanced tricks and moves. Here is a clip of that dvd:
You can purchase either or both volumes here:
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Train both sides! Once one side starts to hurt, give that poor bruised knee grip etc a break by doing the same move on your other side :-)
Tylenol and Ibuprofen will help the pain the best. Avoid aspirin as it can thin the blood and can increase or worsen bruising!
How to stop sweaty feet while pole dancing...there are lots of tips to try here if you are plagued by sweaty hands and feet!
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