Summer is a season for vacations. So that means the most of us have to give up a pole for a couple of weeks!

We keep fit with huge pains, so we would rather not get out of the shape. But even after two weeks without workouts, the sports results are inevitably decreasing.

We offer you some tips how not only lose your shape but also to improve it.

1. Find out if there are pole dance studios in the city you are going to travel. Sign up for a course, find out whether there are master classes on those dates, or simply rent a gym for the individual workout.

2. If there are no studios, try to look for some playgrounds or workout sites. Sometimes there is a standpipe on such sites. If not, it is still an excellent option for exercises aimed at improving the general physical preparedness (GPP).

3. Find out if there is a gym in your hotel or just nearby.

4. If there are no gyms or workout sites nearby, you can jog in the mornings to improve endurance, stretch out, and do exercises for balance development or simply GPP.

5. Before you start training, think about whether you really need it. If you train hard at home and no competition is expected ahead, maybe you should just relax. Sometimes a muscle rest is necessary.

So, if you come to the workout site, you can train:
On the horizontal bar:
various grip pull-ups, splitting, legs lifting, angle holding, and planche.

On the wall bar:
legs lifting, angle holding, flag, planche, and deadlift.
On parallel bars:
dips, situp, and angle holding.

If there are no sites, then include the following in your program: jogging and burpee to improve endurance,
various grip dips,
planks, and sit-up exercises.

Remember that wherever you are, you can always train balance or stretch out. Use your vacation for the benefit of your body.