Today's Lesson: Day 26

Veena Dec 12, 2012
Today we'll focus on pole work and spins.
Reset 30 Day Take-Off

30 day Take off program (FREE version) Welcome Beginners!

Veena Jun 9, 2021
Welcome! This is an introduction to my 30 Day Take Off Program, please watch and listen. THE MENTIONED LESSONS AT THE END OF THIS VIDEO ARE NOW FOUND IN DIFFERENT SECTIONS! THE SITE HAS GROWN SO MUCH WITH NEW CONTENT!! YOU'LL FIND ALL DANCE ROUTINES

Getting Started 30 Days

Veena Dec 12, 2012
Welcome! This is an introduction to my 30 Day Take Off Program, please watch and listen. THE MENTIONED LESSONS AT THE END OF THIS VIDEA ARE NOW FOUND IN DIFFERENT SECTIONS! THE SITE HAS GROWN SO MUCH WITH NEW CONTENT!! YOU'LL FIND ALL DANCE ROUTINES

Day 1

Veena Dec 12, 2012
Today is our first day together. Watch and listen to the entire video then continue on to the next video lesson. Perform each exercise for 1-2 sets and 8-12 reps. For the Lunge pick one variation you like best, no need to do all 3 lunges.

Day 2

Veena Dec 12, 2012
Today is a rest day, but we will still have plenty to work on. Watch and listen to the entire video. Healthy snacks: SMOOTHIES / PROTEIN BARS / YOGURT AND GRANOLA / FRUIT AND NUTS / CHEESE AND WHOLE GRAIN CRACKERS / PEANUT BUTTER AND APPLES / CARROT

Day 3

Veena Dec 12, 2012
Today we'll work towards taking our feet off the ground. Perform each exercise for 1-2 sets and 8-12 reps.

Day 4

Veena Dec 12, 2012
Today is rejuvenation day.

Day 5

Veena Dec 12, 2012
We'll focus on transitions and shoulder conditioning today.

Day 6

Veena Dec 12, 2012
It's the end of our first week. Perform exercises for 1-2 sets and 8-12 reps.

Day 7

Veena Dec 12, 2012
It's rejuvenation day. We'll also work on our hands and forearms a bit.

Day 8

Veena Dec 12, 2012
We'll work on strength training and conditioning for the upper body. Choose the first pole hold option if the pole hold strength is too challenging at first. Perform exercises for 1-2 sets and 8-12 reps.

Day 9

Veena Dec 12, 2012
It's rejuvenation day. Well take a look at the foam roller section. If you do not have a foam roller you can still benefit from reading the descriptions and watching these lessons. These lessons are a mini coarse in anatomy.

Day 10

Veena Dec 12, 2012
We'll focus on our core today. Remember if you do not have a foam roller to feel free to skip that part.

Day 11

Veena Dec 12, 2012
It's rejuvenation day. We'll also work on strengthening the hands and feet.

Day 12

Veena Dec 12, 2012
Today we will focus on the lower body. A strong lower body will assist in creating beautiful lines.

Day 13

Veena Dec 12, 2012
Yesterday we focused on our lower body. Today we will focus on the upper body. Perform exercises for 1-2 sets and 8-12 reps.

Day 14

Veena Dec 12, 2012
It's rejuvenation day. We'll take a peek at beginner pole moves and spins.

Day 15

Veena Dec 12, 2012
This is an exciting time. Today we'll begin working on the pole sit. Remember when working on something new give yourself 5-10 tries then move on.

Day 16

Veena Dec 12, 2012
Today we'll focus on flexibility for the lower body.

Day 17

Veena Dec 12, 2012
Today we'll work on pole work and half spins. VIDEO LINK. https://www.studioveena.com/videos/view/53455eda-adc0-4ad6-8ff3-43d70a9aa0eb And this one too https://www.studioveena.com/videos/view/57a0b9d9-ada8-425a-b0f0-0015ac110005

Day 18

Veena Dec 12, 2012
Today we'll rejuvenate with a bit of flexibility work. Remember if you do not have a foam roller feel free to skip that part.

Day 19

Veena Dec 12, 2012
Today we'll focus on pole moves and transitions. We'll cover tips for creating your own mini routine.

Day 20

Veena Dec 12, 2012
It's rejuvenation day.

Day 21

Veena Dec 12, 2012
Today target training for shoulders. Remember off-pole training is important too.

Day 22

Veena Dec 12, 2012
Today we'll work on transitions, floorwork, and core work. Lower Body Muscles: GLUTES / QUADRICEPS / HAMSTRINGS / ADDUCTORS / ABDUCTORS / CALVES, Upper Body And Core: TRANSVERSE ABDOMINAL / RECTUS ABDOMINIS / INTERNAL OBLIQUES / EXTERNAL OBLIQUES /

Day 23

Veena Dec 12, 2012
Today we'll focus on back mobility. Don't forget to warm up.

Day 24

Veena Dec 12, 2012
Today we'll focus on pole work and start acclimating to the Inverted position.

Day 25

Veena Dec 12, 2012
Today is rejuvenation day. We'll also take a peek at the beginner routine and the intermediate section.

Day 26

Veena Dec 12, 2012
Today we'll focus on pole work and spins.

Day 27

Veena Dec 12, 2012
Today we'll focus on floorwork.

Day 28

Veena Dec 12, 2012
Today we'll perform conditioning exercises for our shoulders and wrists. 2 sets of 12-20 reps for all.

Day 29

Veena Dec 12, 2012
We'll focus on the lower body and spins.

Day 30

Veena Dec 12, 2012
You've made it! What to do next? Move on to the Beginner Level 1 Program https://www.studioveena.com/lessons/view_category/Beginner_Level_1_Program
joycee
omg i got this after 3days of practice. doesn't hurt as much anymore and i can hold hold for a lot longer now. thanks veena. your tutorials are awesome!
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