StudioVeena Core Curriculum
Total Beginner Pole Program. No dance, fitness or previous experience required!
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FreeHi there, I'm really looking forward to working with you! This 30-day beginner program was designed for the total beginner who wants to learn pole dancing but…
FreeToday you'll work on scapula and lower body! I'd love to hear how it went. Pro tip: The descriptions are where you'll find all kinds of helpful tips,…
FreeToday you'll be working on hands and feet during this active rest day. Pro tip: Eating well is an important part of training and maintaining our well-being.…
FreeToday you'll work on scapula and lower body. I'd love to hear how it went. Pro tip: Think of each new trick you're introduced to as an invitation to just give…
Today you'll be working on strengthening the feet! Pro tip: An active rest day is a day where you engage in light physical activity to promote recovery and…
Today you'll be working on conditioning for the shoulders and have some fun with pole walks and tush push. Pro tip: You might find conditioning exercises…
Today you'll be working on abdominals and lower body. Pro tip: Comparing yourself to anyone, including your past self, often leads to negative self feelings,…
Today you'll be working on hand, wrist and forearm strength. Pro tip: If you're struggling with some of the exercises or stretches we've been doing, or maybe…
Today you'll be working on building strength and learn pole skills that involve your upper body! Pro tip: I'd like to remind you to write down how many reps…
Today is a full rest day, but I do have some lovely muscle release (massage) tutorials if you'd like to treat yourself and learn more about the muscles. Pro…
Today you'll be working on exercises and pole skills that target the core. Fun fact, your core is comprised of far more than the Rectus abdominis (six pack) so…
Today you'll be exercising your feet and hands while resting your major muscle groups. Pro tip: Check your workout log before every session to determine if you…
Today you'll be doing exercises and pole work that strengthens your core and lower body. Pro tip: When working on pointing through the foot and doing leg…
How did your workout session go today? Pro tip: Breathing while learning a new skill, lifting weights, or moving our bodies is challenging to remember.…
Enjoy this rest day for your body, now it's time to nourish your mind. Pro tip: If you identify with the thoughts of never being good enough or you often come…
Today you'll work on fundamentals like pole sits and climbs. Pro tip: Climbing takes time and I never expect anyone to achieve a climb the first few sessions,…
Today I'll teach you a little bit about stretching versus flexibility training because there is a difference between these two in my training method. Pro tip:…
Today you'll be training pole work and I'll introduce you to half spins! Here's the link to the dance video mentioned above and here's a newer video from 2025!…
Today you'll be doing a little bit of exercise to get the blood moving and then you'll enjoy some gentle massage and gentle stretching. This is not flexibility…
Today you'll be training fundamentals and learning some new pole skills that focus on your core! If you don't have a fit ball, use the Core Conditioning…
Today is an active rest day where you'll practice pointing the foot and you'll spend some time massaging the lower legs. Pro tip: In beginner level two you'll…
Today you'll be training your shoulders, which includes a few pole skills that will put you on a path to prepare you for shoulder mounts and more. Don't forget…
Today you'll be training pole transitions, core and you'll have some fun with floor work too. Pro tip: Remember if you'd like to learn more about a video you…
Today you'll be working on improving your back mobility through massage and stretches, so just follow along and enjoy. Pro tips: Everyone's perception of pain…
Today is possibly your first time getting yourself into an upside down (inverted) position! It can be a huge step for many yet some might not see it as a big…
Today you'll rest but I would like you to take a few minutes to watch the beginner static routine, then if you like browse through my beginner level pole work…
Today you'll be introduced to several new pole tricks! Pro tip: I'm introducing some new pole tricks so please, please, don't feel discouraged if you're not…
Today you'll be focusing on floor work and the always challenging sexy legs and abs routine. It's ok if you are not yet able to make it through the entire…
Today you'll be focusing on conditioning for the upper body. It will not be nearly as intense as yesterday! Pro tip: You've been training hard this week, so…
Today you'll work on exercises for the lower body and then play around with a few half spins, which will help you prepare to lift both feet off the ground for…
Congratulations on completing the Takeoff program! Are you feeling stronger? I'd love to hear from you! Not ready to move on yet? No worries, it's very common…