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Strength and Conditioning
Intro
Intro
Coming up this month
Live class links...
Group chit-chat / Accountability group
Class Videos- December
5th December Conditioning with Anneke (Conditioning Package) (40:49)
3rd December (Make me Vom) - Spin Pole (37:47)
2nd December (Middle Splits with Athena) (53:23)
1st December (Welcome to Thailand) (40:33)
Class Videos- November
28th November (Baby got Back with Molly) (34:47)
27th November (Back Bends with Athena) (54:45)
26th November (Hold It with Hayley) (44:41)
24th November (Camp It Up) (31:35)
21st November (Conditioning Quickie) (36:57)
19th November (Ye Olde Conditioning Workout) (44:11)
17th November (Madness with Mitchy) (37:59)
14th Nov Strength and Conditioning with Anneke (40:04)
12th November (Strong D’s & Beautiful V’s) (47:00)
10th November (Leg Day) - No Pole Required (40:49)
7th November (Conditioning with Molly) (34:26)
5th November (The Pole Destroyers Quiz- Charades Edition) (42:41)
3rd November (Chair Workout) (44:44)
Class Videos- October
31st October (Halloween Workout) (36:47)
29th October (Choreo Cardio) (64:29)
27th October (Obliques on Fleek) (48:33)
24th October- Death by Ankle Weights (44:07)
22nd October (Conditioning Quickie) (37:21)
20th October (The Wheel of MISfortune) (44:05)
17th October (Resistance Band Workout) (43:17)
15th October Conditioning with Molly (36:29)
13th October (Descent) (38:48)
10th October (Spin Pole Conditioning with Anneke) (43:25)
8th October (Core Blimey with Molly) (38:54)
7th October (Middle Splits with Athena) (52:25)
6th Oct (Conditioning but make it SEXY with Andrea) (37:34)
3rd October (Conditioning Quickie) (33:30)
1st October (Combination Station) (49:28)
Class Videos- September
29th September (Death by Roxy) (43:04)
26th September (Baby got Back with Anneke) (41:19)
24th September (It's the Climb) (38:22)
22nd September (Dynamic Conditioning) (34:02)
19th September (Flip a Coin) (49:46)
17th September (Welcome Home) (38:53)
15th September (Pole HIIT with Molly) (36:07)
12th September (Bad Side ONLY) (39:40)
11th September (Back Bends with Athena) (54:21)
10th September (Inversion Conversion) (36:14)
8th September (Get Low) (39:42)
5th September (Ye Olde Conditioning Workout) (34:44)
3rd September (Legs, Lines and Ankles with Andrea) (40:51)
1st September (Combination Station- Basework Edition) (48:15)
Class Videos- August
29th August (Conditioning with Anneke) (42:01)
27th August (Legs and Lines with Molly) (39:42)
25th August (Bank Holiday Blast) (45:26)
22nd August (Hey Siri) (44:50)
20th August (Men Suck) (39:49)
18th August (Death by Roxy- Birthday Edition) (41:48)
15th August (Pick your Poison) (43:06)
13th August (Dynamic Conditioning) (43:35)
12th August (Middle Splits with Athena) (58:14)
11th August (Like a Virgin) (39:57)
8th August (Ye Olde Conditioning Workout) (43:00)
6th August (Conditioning Quickie) (30:40)
4th August (Madness with Mitchy) (44:40)
1st Aug (Death by Ankle Weights) (42:30)
Class Videos- July 2025
31st July (Backbends with Athena) (61:15)
30th July (Momma's Home) (42:33)
28th July (Death by Harvey) (40:41)
25th July (Socks and Slides) (41:05)
23rd July (CORE Blimey!) (40:16)
21st July (HIIT Conditioning with Molly) (36:40)
18th July (Strong D's and Beautiful V's) (41:06)
16th July (One Arm Only) (43:39)
14th July (HIIT with Molly Pretzel) (37:51)
11th July (Inversion Conversion) (32:12)
9th July (Don't stop moving!) (42:15)
7th July (Handstand Conditioning with Edan) - No Pole Required (46:46)
4th July (Resistance Band Workout) (43:33)
2nd July (Descent) (36:44)
Class Videos- June 2025
30th June (The Dice of DOOM- Summer Edition) (46:32)
27th June (Make me Vom) - Spin Pole (37:24)
25th June (Flip a Coin) (33:19)
23rd June (Split It)- No Pole Required (58:16)
20th June (Baby Got Back with Molly) (35:09)
18th June (The Wheel of MISfortune) (37:04)
16th June (Mammas Home!) (36:46)
13th June (HIIT Me Baby One More Time) (39:37)
11th June (Conditioning Quickie with Hayley) (30:29)
9th June (Conditioning but make it sexy with Andrea) (43:03)
6th June (Combination Station) (45:55)
4th June (Burn Baby Burnnnn) (39:23)
3rd June (Middle Splits with Athena) (44:50)
2nd June (Let's get Animal) (43:08)
Class Videos- May 2025
30th May (Get Low) (36:12)
28th May (Descent) (38:31)
26th May (Pick your Poison) (37:48)
23rd May (Death by Ankle Weights) (37:38)
21st May (Leg day - No Pole Required) (44:17)
20th May (Middle Splits with Athena) (55:42)
19th May (Choreo Cardio) (62:26)
16th May (Conditioning Quickie) (30:38)
14th May (Don't Stop Moving) (40:28)
12th May (Make me Vom)- Spin Pole (36:51)
9th May (HIIT Me Baby One More Time with Molly) (36:04)
7th May (Hold it! with Hayley) (39:19)
5th May (Flip a Coin with Hayley) (47:54)
2nd May (Birthday Workout) (38:01)
Class Videos- April 2025
30th April (Death by Roxy) (43:02)
28th April (Bad Side ONLY) (37:49)
25th April (Push It) (39:58)
24th April (Back Bends with Athena) (54:48)
23rd April (The Wheel of MISfortune) (38:28)
21st April (Bank Holiday Blast with Hayley) (30:05)
18th April (Conditioning Quickie) (31:59)
16th April (Check In Session) (54:17)
14th April (Mamma's Home) (42:25)
11th April (Really Wheely Cartwheely) (36:26)
9th April (Inversion Conversion) (34:49)
7th April (Baby Got Back) (37:07)
4th April (Core Blimey) (101:44)
2nd April (The Dice of DOOM) (39:06)
Class Videos- March 2025
31st March (Chair Workout) (36:07)
28th March (HIIT Me Baby One More Time with Molly) (34:50)
26th March (Leg Day- Stella Quiz Edition) (40:42)
24th March (The Hat Game) (38:03)
21st March (Death by Ankle Weights) (39:08)
20th March (Flexi with Athena) (57:42)
19th March (Make Me Vom) (42:38)
17th March (Hold it) (43:19)
14th March (It's the Climb) (38:36)
12th March (Flip a Coin) (32:20)
10th March (Resistance Bands) (60:06)
7th March (Burn Me Bitch) (36:12)
5th March (Conditioning Roulette) (33:57)
3rd March (Bad Side Only) (39:59)
Class Videos- February 2025
28th Feb (Conditioning Quickie) (30:36)
26th Feb (HIIT me baby one more time) (35:45)
24th Feb (Legs and Lines) (39:46)
21st Feb (Baby got Back) (38:44)
20th Feb (Flexibility with Athena) - No Pole Required (56:39)
19th Feb (ARMageddon) (39:01)
17th Feb (Emoji Madness) (39:46)
14th Feb (Stong D's and Beautiful V's) (37:01)
12th Feb (Socks and Slides) (36:09)
10th Feb (Wheel of MISfortune) (42:08)
7th Feb (All Millar, No Filler) (33:17)
5th Feb (HIIT me baby one more time) (38:57)
3rd Feb (Let's have some FUN) (41:25)
Class Videos- January 2025 (31 Day Strength and Conditioning Challenge)
31st Jan (Final Check In Session) (52:53)
30th Jan (Decorating with Dan) (41:59)
29th Jan (Push it) (41:51)
28th Jan (Choreo Cardio) (57:25)
27th Jan (Don’t Stop Moving) (42:58)
26th Jan (Flex and Recover with Athena) - No Pole Required (30:34)
25th Jan (Hey Siri) (42:14)
24th Jan (Death by Ankle Weights) (40:14)
23rd Jan (Conditioning but Make it Sexy!) (45:58)
22nd Jan (Split it) - No Pole Required (62:59)
21st Jan (The Pole Destroyers Quiz) (42:34)
20th Jan (Inversion Conversion) (42:40)
19th Jan (Flex and Recover with Athena) - No Pole Required (32:17)
18th Jan (Combination Station) (49:36)
17th Jan (Strong D’s & Beautiful V’s) (35:59)
16th Jan (Resistance Bands) (46:26)
15th Jan (ABSolutely Fabulous) - No Pole Required (36:01)
14th Jan (Baby got back!) (35:08)
13th Jan (Make me Vom)- Spin Pole (44:26)
12th Jan (Flex and Recover with Athena)- No Pole Required (33:55)
11th Jan (Madness with Mitchy) (37:19)
10th Jan (Flip a Coin) (40:15)
9th Jan (Chair Workout) (39:47)
8th Jan (Legs Bums and Tums POLE STYLE) (42:56)
7th Jan (Death by Roxy) (34:21)
6th Jan (Dynamic Conditioning) (41:04)
5th Jan (Flex and Recover with Athena)- No Pole Required (32:18)
4th Jan (The Dice of Doom) (34:57)
3rd Jan (It's the Climb) (34:18)
2nd Jan (Check In Session) (56:37)
1st Jan (Welcome Workout) (36:58)
Challenge Intro (8:07)
Class Videos- December 2024
27th Dec (Flip a Coin) (46:32)
23rd Dec (Xmas Workout) (39:36)
20th Dec (Hey Siri) (42:31)
18th Dec (Combination Station) (46:13)
16th Dec (WICKED) (39:39)
13th Dec (Ye Olde Conditioning Workout) (37:20)
11th Dec (Mama's Home) (39:36)
10th Dec (Flexi with Athena) (54:29)
9th Dec (One Arm Only) (39:39)
6th Dec (All Millar, No Fillar) (33:23)
4th Dec (ABSolutely Fabulous!) (40:33)
3rd Dec (Strong D's and Beautiful V's) (38:35)
Class Videos- November 2024
29th Nov (Welcome to Thailand) (42:53)
28th Nov (Flexibility with Athena)- No Pole Required (51:48)
27th Nov (Don't stop movin!) (42:05)
25th Nov (It's just 4 songs hun) (44:27)
22nd Nov (Conditioning but make it SEXY!) (44:29)
20th Nov (Inversion Conversion) (45:32)
18th Nov (Madness with Mitchy) (42:51)
15th Nov (Death by Ankle Weights) (42:56)
13th Nov (Conditioning with Molly) (41:10)
11th Nov (Check In Session) (52:14)
8th Nov (Baby got back) (42:43)
6th Nov (Split it) - No Pole Required (60:24)
4th Nov (Make me Vom- Spinning Pole) (41:50)
1st Nov (Dynamic Conditioning) (41:49)
Class Videos- October 2024
30th Oct (Halloween Workout) (41:23)
28th Oct (Flip a Coin) (39:19)
25th Oct (Death by Resistance Band) (44:53)
23rd Oct (The Pole Destroyers Quiz Halloween Edition) (40:49)
21st Oct (Mamma's Home) (36:39)
18th Oct (HIIT me baby one more time) (43:22)
17th Oct (Flexibility with Athena) - No Pole Required (54:42)
16th Oct (Pole Conditioning with Molly) (41:58)
14th Oct (Pole EMOM) (37:09)
11th Oct (Core Blimey) (41:47)
9th Oct (Kettle Bell Workout) - No Pole Required (44:20)
7th Oct (Legs, Bums and Tums POLE STYLE) (34:18)
4th Oct (All Millar, No Fillar) (35:48)
2nd Oct (The Dice of DOOM!) (42:39)
Class Videos- September 2024
30th Sept (It's The Climb) (40:07)
27th Sept (Choreo Cardio) (56:30)
25th Sept (One Arm Only!) (44:41)
23rd Sept (Get Low) (33:27)
21st Sept (Really Wheely Cartwheel) (34:40)
18th Sept (Inversion Conversion) (36:28)
16th Sept (Dynamic Conditioning) (40:13)
13th Sept (Core Blimey) (45:13)
11th Sept (The Floor is Lava) (36:58)
10th Sept (Middle Splits with Athena) - No Pole Required (58:17)
9th Sept (HOLD IT!) (42:30)
6th Sept (Push It!) (39:43)
4th Sep (Ye Olde Conditioning Workout) (49:00)
2nd Sept (Pick your poison) (43:25)
Class Videos- August 2024
30th Aug (Don't stop movin!) (40:01)
28th Aug (Obliques on Fleek!) (38:32)
26th Aug (Bank Holiday Blast) (42:09)
23rd Aug (Show me the D) (34:39)
21st Aug (Hey Siri) (43:45)
19th Aug (Flip a Coin) (36:19)
16th Aug (Death by Ankle Weights) (39:06)
14th Aug (Death By Roxy) (43:09)
12th Aug (Death by Resistance Bands) (53:40)
9th Aug (Make me Vom!) (32:15)
8th Aug (Back Bends with Athena) - No Pole Required (53:48)
7th Aug (Let's get Animal) (44:27)
5th Aug (The Pole Destroyers Quiz- Stella Edition) (44:21)
2nd Aug (Slow Mo Challenge) (41:25)
Class Videos- July 2024
31st July (Descent) (42:49)
29th July (Mamas Home) (44:56)
26th July (Core Blimey!) (41:32)
24th July (Full Body HIIT) (38:36)
22nd July (Legs Bums and Tums POLE STYLE) (36:35)
19th July (All Millar, No Fillar) (39:32)
17th July (Pick your Poison) (43:58)
15th (Conditioning but make it sexy!) (42:45)
12th July (It's the climb) (40:58)
10th July (Full Body Pole Conditioning) (44:18)
9th July (Middle Splits with Athena) - No Pole Required (57:00)
8th July (Baby got Back) (79:30)
5th July (Wake up with Dan) (32:38)
3rd July (Dynamic Conditioning) (41:37)
1st July (Death by Ankle Weights) (45:48)
Class Videos- June 2024
28th June (EMOM) (51:16)
27th June (Back Bends with Athena) - No Pole Required (53:59)
26th June (Combination Station) (49:17)
24th June (Flip a Coin) (41:28)
21st June (HIIT me baby one more time) (32:18)
19th June (Choreo Cardio) (60:19)
17th June (Death by Roxy) (49:26)
14th June (Don't stop moving!) (49:05)
12th June (The dice of DOOM) (40:02)
10th June (Obliques on Fleek) (46:27)
7th June (Split it)- No Pole Required (62:27)
5th June (Mamas Home!) (46:02)
3rd June (Check In Session) (54:17)
Off The Pole Conditioning
Welcome to Pole Destroyers- Off The Pole (0:46)
FAQ's
Warm up 1 (7:52)
Warm up 2 (9:25)
Warm up 3 (8:39)
Warm up 4 (10:54)
Welcome HIIT Workout (28:15)
Spin the Wheel (27:47)
Leg Day (34:43)
EMOM (Every Minute On The Minute) (33:28)
ABSolutely Fabulous (27:57)
Resistance Band Workout (23:13)
Don't Stop Moving (27:34)
Inversion Conversion (40:04)
Pull It (20:35)
Chair Workout (28:50)
Push It (21:47)
Kettlebell Workout (23:14)
Inversion Conversion (38:28)
Pull It (24:14)
Slow Motion Challenge (40:38)
Resistance Band Workout (33:55)
Kettlebell Workout (28:11)
Flip a Coin (23:15)
Pull Workout Superset Style (32:12)
High Rep, High Reward (29:06)
Gym Workout Inspiration
Intro (Please Read First)
Workout Split Inspiration
1- Close grip lat pulldown (1:56)
2- Wide overhand grip lat pulldown (1:30)
3- Underhand grip lat pulldown (0:46)
4- Close grip cable seated row (0:52)
5- Pull ups (1:48)
6- Bent over row (0:48)
7- Inverted row (0:40)
8- Lower back extension (0:43)
9- Single arm row (0:47)
10- High cable row (0:58)
11- Cable chest fly (0:58)
12- Dumbbell chest fly (0:36)
13- Dumbbell chest press (0:37)
14- Incline dumbbell chest press (0:32)
15- Incline push up (0:28)
16- Smith machine bench press (1:10)
17- Leg press (1:09)
18- Dumbbell RDL (0:38)
19- Deadlift (0:42)
20- Barbell back squat (1:04)
21- Goblet squat (0:46)
22- Bulgarian split squat (0:51)
23- Reverse lunge (0:36)
24- Walking lunge (0:37)
25- Hip abduction (1:10)
26- Hip thrust (2:17)
27- Hamstring curls (1:15)
28- Barbell strict press (0:49)
29- Dumbbell lat raise (0:35)
30- Dumbbell shoulder press (0:54)
31- Arnold press (0:37)
32- Front raise (0:55)
33- Rear dealt fly (0:37)
34- Landmine press (0:37)
35- Rope face pull (0:34)
36- Rotator cuff (1:28)
37- Cable e-z bar (0:29)
38-Rope push down (0:30)
39- Bicep curls (0:49)
40- Tricep dip (0:32)
41- Skull crusher (0:34)
42- Bench Core Variations (1:23)
43- Russian twist (0:37)
44- L sit hold (1:37)
45- Sit up (0:32)
46- Core with bar (1:45)
47- Ab rollout (0:49)
2nd December (Middle Splits with Athena)
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