Lisa Peklo: Hi! I am Lisa Peklo with Diva Fit pole dancing studio in Ashburn. I am going to show you how to turn your beautiful pole spins into a pole dancing workout. Now, granted, you are already getting a workout doing your pole spins, because you are using a lot of upper body and gaining strength there. So I am going to show you how to add some dance moves in so that you are also breaking into a sweat. You are getting some lower body work in. There are lots of different ways you can do this, and you might be creative and be able to make up more moves around the pole. One of the ones that you can do are some side to side kicks. So, just standing with your hand on the pole, you just going to be step, kick, down, down, step, kick. So, you can do this back and forth and you can do it front, back and front again. Alright, so this is a nice filler to keep your heart rate up. Another one that you can do is dance with your pole, so coming out to the side of your pole, you are going to walk forward as you cross underneath your arm, and then you could turn facing your pole, changing your hands. So it's kind of like you are dancing with the partner and you are just moving back and forth. The other thing you can do is to stand behind your pole, hooking your outside leg to the pole, and from here you can do a number of different things, you can work the upper body, back and forth contracting the core as you come forward, and back you can utilize the leg by doing a kick and back, kick and back. You can do some small squats from here using the legs that's in the standing position, coming down and up little shoulder roll makes it look nice, and you can do some kick lunges from here, kicking out, and lunging down, kick and lunge. So, any different move that you can think of or you are just moving around the pole, you can stay to the back and do some side to side dips with the rear end and lastly some body waves, you can be standing to the pole and just moving your body back and forth, kind of, don't over think it, sort of like a snake pulling your chest in and back and just letting your spine stretch, enjoying that movement. These are some dance moves that you can do around the pole.