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

Exercise: Pole pull up

Muscles targeted: Upper body, legs and core

Equipment: Pole

Sets/reps: 3 sets/10 repetitions

Grip the pole at eye level. Pull your chest into the pole, while slowly lifting yourself a few inches off the floor. Keep your core tight. For an intermediate-level workout, as you pull your chest into the pole raise your legs and heels up towards your glutes. For an advanced-level workout, as you pull your chest into the pole extend your legs out parallel to the floor (in pike position) and point your toes.