Trainer: Lois DelRossi, Fitness Mogul Group Exercise & Pole Dancing Studio in Hammonton

Exercise: Pole fitness martini spin

Muscles targeted: Upper body, legs and core

Equipment: Pole

Sets/reps: 1 set/5 to 10 reps or until perfection (then add


Stand about 6 inches from the pole and grip it above your head with your dominant hand. Take two steps around the pole. On your third step, swing your outside leg out and toward the pole. Grab the pole with your other hand. Keep your outside leg straight with the toe pointed. As your outside leg meets the pole, push off with your opposite foot, and bring your other leg up against the opposite side of the pole. While keeping your grip tight, core tight and legs in position, allow yourself to spin.