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

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.

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

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

Today is rejuvenation day.

We'll focus on transitions and shoulder conditioning today.

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

It's rejuvenation day. We'll also work on our hands and forearms a bit.

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.

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.

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

It's rejuvenation day. We'll also work on strengthening the hands and feet.

Today we will focus on the lower body. A strong lower body will assist in creating beautiful lines.

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.

It's rejuvenation day. We'll take a peek at beginner pole moves and spins.

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.

Today we'll focus on flexibility for the lower body.

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

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.

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

It's rejuvenation day.

Today target training for shoulders. Remember off-pole training is important too.

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 /

Today we'll focus on back mobility. Don't forget to warm up.

Today we'll focus on pole work and start acclimating to the Inverted position.

Today is rejuvenation day. We'll also take a peek at the beginner routine and the intermediate section.

Today we'll focus on pole work and spins.

Today we'll focus on floorwork.

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

We'll focus on the lower body and spins.

You've made it! It's time to get started on the beginner routine. If you're not yet ready that's ok. I'll have another option for those who need a bit more time. What to do next? Try starting at the beginning of the beginner section