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NO Pole Program (FREE)

Veena Nov 23, 2020
Hi there! I'm so happy you decided to join the Studioveena family. This 30 day program is perfect for the absolute beginner, who wants to start pole dancing but doesn't have access to a pole. The only equipment you'll need for this program is a light

Day 1

Veena Nov 23, 2020
This is where you'll find your Sets and Reps for the day, when needed. There are no Sets or Reps for today as you'll be following along with the warm up. Remember you can leave a comment or question anytime you need help. Or if you would like to

Day 2

Veena Nov 23, 2020
After following the Beginner warm up and workout perform 2 sets of 10 - 12 Reps of each scapula lesson. What are sets and reps? A rep is the number of times you perform a specific exercise, and a set is the number of cycles of reps that you complete.

Day 3

Veena Nov 23, 2020
Once you've learned how to point the foot, use the towel to perform todays sets and reps. Todays Sets 2 aim for 10 -20 reps of the foot slides.

Day 4

Veena Nov 23, 2020
I'm a big fan of body waves. You can add them to so many different moves and use them on the floor, pole, chair dance, handstands, whatever you imagine!

Day 5

Veena Nov 23, 2020
Here are your sets and reps for the Forward and Back and Up and Neutral scapula exercises. Sets 2 Reps 10 -20 You can do these all together or through out the day.

Day 6

Veena Nov 23, 2020
WRITE DOWN YOUR SETS AND REPS! This is most important if you are not completing all of the suggested reps. It's totally fine, but you'll want to track what you are doing so you will remember to increase by one or two reps next time. 1 Set 8-15 reps

Day 7

Veena Nov 23, 2020
Here's a link to the video section https://www.studioveena.com/videos You're no less of a pole dancer if you don't do crazy tricks. You're just another kind of pole dancer!😍

Day 8

Veena Nov 23, 2020
I'm excited for you to work on these, each exercise targets a different area of the shoulders. Here are the Sets and Reps for today! Perform 1 set of 10-15 reps for all Shoulder exercises listed.

Day 9

Veena Nov 23, 2020
I've listed the Pole massage routine just incase some of you have a pole. If you don't no worries! Just move on to the listed Foam roller lessons, or try some self massage using the tennis ball. Simply place the ball where it hurts (avoiding bone)

Day 10

Veena Nov 23, 2020
Here are the Sets and Reps for today! Perform 1 Set of 6-12 reps of all exercises listed. Remember to breathe and don't forget to write down how many reps you do.

Day 11

Veena Nov 23, 2020
For today perform 2 Sets of 10-15 Reps for each exercise listed. Work on the Sexy Walk as long as you like.

Day 12

Veena Nov 23, 2020
There's no need for sets and reps today. However, when working on the floor moves limit yourself to no more than 10 attempts to help prevent unnecessary bruising or soreness. Remember to film your attempts so you can look back and see how you're

Day 13

Veena Nov 23, 2020
Don't worry about tracking sets and reps today, just work on your scapula movements throughout the day! Remember you can always upload a photo or video to share with us.

Day 14

Veena Nov 23, 2020
This really is an exciting day! Most of us never go upside down once we grow up. Now it's time to find that kid again! Don't forget to record your Elbow Stand attempts! Please understand that this is just practice and I'm not expecting anyone to come

Day 15

Veena Nov 23, 2020
Rest and relax today! Use the foam roller lessons if you have one, otherwise take a nice hot bath or shower. Don't forget to make your list if you like.

Day 16

Veena Nov 23, 2020
We're over halfway!! Work on the 3 floor moves about 10 times or less. Feel free to record to see how it goes.

Day 17

Veena Nov 23, 2020
Perform 1 Set of 8-12 reps for all of the listed exercise. Remember to write down how many reps you do for each one so you can increase it by one or more next time!

Day 18

Veena Nov 23, 2020
When working on the wall handstand don't worry about getting all the way up. I want you to focus on proper positioning of the hands and shoulders. Keep your elbows STRAIGHT!

Day 19

Veena Nov 23, 2020
What did you notice when you took time to just observe? Leave a comment if you'd like to share. Right now, I hear Christmas music. My husband making cookies and my puppy running around. I can smell the cookies and the garlic chicken I made earlier.

Day 20

Veena Nov 23, 2020
Relax and have fun working towards going upside down! Every time you practice you'll be closer to getting that butt up!

Day 21

Veena Nov 23, 2020
I have included to massage options you could use at the end of your session if you like!

Day 22

Veena Nov 23, 2020
Don't take today too seriously, have fun with it and feel free to share your attempts if you're brave!

Day 23

Veena Nov 23, 2020
Relax and watch some pole tutorials and pole videos today!

Day 24

Veena Nov 23, 2020
It can take months to work up to reaching the wall when learning handstand. It all depends on your strength, fear level, and natural lability. I've been working on Handstands for a long time, they did not come easily to me, but I kept at it! You can

Day 25

Veena Nov 23, 2020
Run through the scapula drill once or twice, them move on to the Internal and external shoulder rotations. Perform 3 sets of 8-15 reps

Day 26

Veena Nov 23, 2020
Did you enjoy the Ticktok leg routine? Let me know how it went!

Day 27

Veena Nov 23, 2020
Keep in mind that the scapula drills are more for learning all the ways your scapula move. There's no need to count Reps. When doing the wrist strength and mobility drill make sure you're hands and wrists are warm. Use the Easy beginner warm up if

Day 28

Veena Nov 23, 2020
We're getting close to the end! I hope your becoming more familiar with the site and your feeling stronger.

Day 29

Veena Nov 23, 2020
Watching the routine today will really help you feel more prepared for tomorrow! I can't wait to see how you like floor work! Tomorrow is our last day, but there are still tons of options for training that I'll cover in the last video.

Day 30

Veena Nov 23, 2020
YOU DID IT!!! Enjoy learning your first routine! Once you're ready to move on and have your pole. Try the 30 day take off program or start with the very first lesson in the Beginner section. To work through the lessons on your own. Don't forget to
Daisey Paid Member
“Veena has the best content for total pole dance beginners. Often if I am learning something tricky I watch a number of videos and Veena is almost always the clearest and easiest to follow. The workouts/conditioning videos are great for my whole family too”
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