PoleFreaks

30 Day Strength
Challenge
n
y M unso ctor
Holl ial Instru ner
r i
o l e & Ae onal Tra
P rs
v e l 4 Pe
Le

© PoleFreaks 2019 1
 CLICK THE DAY NUMBER TO BEGIN EACH DAILY WORKOUT…

30 Day Challenge Progress Sheet

✅ Your printable chart to mark off complete sessions ✅

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

• 1 x 6 Press-Ups (full or on • 1 x 30 seconds Flutter Kicks • 1 x 8 Press-Ups (full or on • 1 x 40 seconds Flutter Kicks • 1 x 10 Press-Ups (full or on
knees) • 1 x 30 seconds Mountain knees) • 1 x 30 seconds Bicycles knees)
• 1 x 30 seconds Bicycles Climbers • 1 x 30 seconds Side Planks
 • 1 x 30 seconds Mountain
each side Climbers

DAY 6 DAY 7 DAY 8 DAY 9 DAY 10

• 1 x 50 seconds Flutter Kicks • 1 x 10 Press-Ups (full or on • 1 x 60 seconds Flutter Kicks • 1 x 10 Press-Ups (full or on
• 1 x 30 seconds Side Planks
 knees) • 1 x 40 seconds Mountain knees)
each side • 1 x 40 seconds Bicycles Climbers • 1 x 45 seconds Side Planks
 REST DAY
each side

DAY 11 DAY 12 DAY 13 DAY 14 DAY 15

• 2 x 30 seconds Plank • 2 x 6 Press-Ups (full or on • 2 x 30 seconds Plank • 2 x 8 Press-Ups (full or on • 2 x 45 seconds Plank
• 1 x 40 seconds Bicycles knees) • 2 x 40 seconds Side Planks
 knees) • 1 x 60 seconds Mountain
• 1 x 60 seconds Mountain each side • 1 x 60 seconds Bicycles Climbers
Climbers

DAY 16 DAY 17 DAY 18 DAY 19 DAY 20

• 2 x 8 Press-Ups (full or on • 2 x 45 seconds Plank • 2 x 10 Press-Ups (full or on • 2 x 45 seconds Plank
knees) • 2 x 60 seconds Bicycles knees) • 2 x 40 seconds Side Planks

• 2 x 40 seconds Side Planks
 • 2 x 40 seconds Mountain each side REST DAY
each side Climbers

DAY 21 DAY 22 DAY 23 DAY 24 DAY 25

• 1 x 60 seconds Flutter Kicks • 2 x 45 seconds Plank • 2 x 40 seconds Flutter Kicks • 2 x 60 seconds Plank • 2 x 60 seconds Flutter Kicks
• 2 x 60 seconds Bicycles • 2 x 60 seconds Mountain • 2 x 40 seconds Side Planks
 • 2 x 60 seconds Bicycles • 2 x 50 seconds Mountain
Climbers each side Climbers

DAY 26 DAY 27 DAY 28 DAY 29 DAY 30

• 2 x 60 seconds Plank • 2 x 60 seconds Flutter Kicks • 2 x 60 seconds Plank • 2 x 60 seconds Flutter Kicks • 3 x 60 seconds Plank
• 2 x 40 seconds Side Planks
 • 2 x 60 seconds Bicycles • 2 x 60 seconds Mountain • 2 x 60 seconds Side Planks
 • 2 x 60 seconds Side Planks

each side Climbers each side each side

© PoleFreaks 2019 SAVE 25% at POLEFREAKS STUDIO using the code: CHALLENGER 2
 Disclaimer

Important - Please Read

In using the information contained within, and linked to from this document you agree to the following terms:

Always warm up adequately before any workout and immediately cease any exercise which results in pain or discomfort.

If in doubt, get any ache or pain checked out.

Consult a sports medicine doctor, physiotherapist or other suitable exercise professional before beginning any new exercise regime.

Each pole move, combo and exercise within this programme is specifically chosen to be appropriate for, and of benefit to most pole dancers. However
everybody is different, and as such “PoleFreaks” (Holly Munson, partners and affiliates) shall not be held responsible for any loss or injury that is incurred
through the use of the information or exercises within this document.

Unauthorised replication or distribution of any of the information held within this document will be considered breach of copyright.

Remember to Warm-Up & Cool-Down

Please be sure to always begin your workout with a thorough warm-up, and finish with a gentle cool-down.

You will find a both a warm-up routine and cool-down sequence available in the exercise library of this programme, for an easy to follow reference.

© PoleFreaks 2019 SAVE 25% at POLEFREAKS STUDIO using the code: CHALLENGER 3