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A 20-m Sequence to Prepare the Mind and Body for Training

The purpose of the Warm Up Routine is to prepare the body for the demands of the physical activity attributed to Pole Dance training. A proper warm up can also decrease muscle soreness and improve the range of motion. Dancers should experience an increase in both the heart rate and overall body temperature while demonstrating the Warm Up Routine.


  • Begin each Training Session with the Full-Body Warm Up Routine.
  • Create a Warm Up Playlist of your favorite songs!
  • Drink plenty of water before, during and after training sessions.
  • Each workout is self-paced. Train at your preferred pace.