30 day Ayesha Program (Welcome) Free version

Veena 11 days ago
Welcome! In this video I'll cover what you'll need to know before getting started. I'll also provide you with important tips for using the program. This program can be used as a workout plan all on its own or it can be used to enhance an existing

Ayesha Program Welcome! (Start here)

Veena 15 days ago
Welcome! In this video I'll cover what you'll need to know before getting started. I'll also provide you with important tips for using the program. This program can be used as a workout plan all on its own or it can be used to enhance an existing

Day 1 Ayesha

Veena 15 days ago
Let's start with our Caterpillar today. Even if you think you know the Caterpillar pay close attention you how I teach it. Listen and watch then work on the caterpillar 5 or so times but no more that 10 times. 5 times each side if you do both. No

Day 2 Ayesha

Veena 15 days ago
Today is a rest day. Be sure to watch my Veena's Tips for Ayesha. If you have a foam roller give the lessons listed a try.

Day 3 Ayesha

Veena 15 days ago
Today is all about shoulders! Use the Modified Shoulder Press if the Pole Shoulder Press is too challenging for now....Try the Wall Handstand no more than 10 times ..... SETS 2 REPS 8-15 Remember to write down how many sets and reps you do, that way

Day 4 Ayesha

Veena 15 days ago
Today is all about leg Straddles. Focus on lengthening from the back of the knee, keep the feet pointed. SETS 2 REPS 10-16.....Hold stretches for 60 seconds, making sure to contract the quadriceps (top of the thigh) in both poses.

Day 5 Ayesha

Veena 15 days ago
**CORRECTION** Just do Butterfly Invert (not caterpillar to butterfly invert) My bad! Today we focus on Balance..... SETS 2 REPS 8-12.....Remember to write down your sets and reps.

Day 6 Ayesha

Veena 15 days ago
REST!!! Be sure to watch both videos again!

Day 7 Ayesha

Veena 15 days ago
Todays focus in on legs to help you improve your straddle. If you need a refresher on hip rotation start at minute 7:30! Work on the handstand hip rotation drill for 3 sets try to move the legs into correct straddle position 10 times. DON'T HOLD YOUR

Day 8 Ayesha

Veena 15 days ago
Today we'll start working towards Ayesha used Elbow or Forearm grips. Do 5 Performance climbs (10 if you do both sides) Do 4 Aerial Split grips (8 if doing both sides) 4 Caterpillar Climbs (8 if you do both sides) DON'T FORGET TO FILM YOURSELF! You

Day 9 Ayesha

Veena 15 days ago
REST!!! If you like feel free to do some light lower body stretching.

Day 10 Ayesha

Veena 15 days ago
Today we'll focus on balance! Perform 2 sets of 10 up and down lifting side planks. 10 or lesson attempts at Elbow and Forearm stands. 5 Reverse handstands. 1 set of Pole shoulder press if you're feeling strong like ox! Remember balance takes TIME

Day 11 Ayesha

Veena 14 days ago
REST!!! Give the pole massage routine a try!

Day 12 Ayesha

Veena 14 days ago
Today we focus on our Elbow or Forearm grips. Try them both or use whichever makes you feel most secure! Five these poses at least 4 tries but no more than 10. Remember you can leave a comment or question for me on any lesson and I'll get back to you

Day 13 Ayesha

Veena 14 days ago
Today we'll focus on legs. Remember to use good form with doing all of the exercises. For Standing V do 1 SET of 10 REPS each side. For the spin do 4-8 both sides.

Day 14 Ayesha

Veena 14 days ago
Today we start working on the Ayesha in tuck! Warm up then start with 3 performance climbs (both sides for total of 6) Practice your Ayesha in Tuck at least 4 times but no more than 10 times. If you're working both sides in Ayesha it would be 8 times

Day 15 Ayesha

Veena 14 days ago
REST!! Use a foam roller to work the whole body or use the pole massage routine.

Day 16 Ayesha

Veena 14 days ago
Today's focus is lower body. Work on the Bum Slide and Standing V for 2 SETS 4-8 REPS.

Day 17 Ayesha

Veena 14 days ago
Today we're back at our Ayesha practice. Give all of the lessons listed 2-3 tries but no more than 10! For the shoulder exercises (using the band) do 2 SETS 10-16 REPS for all. REMEMBER TO RECORD YOUR AYESHA PRACTICE!!!

Day 18 Ayesha

Veena 14 days ago
REST!!! Remember that eating well is super important when building muscle. If you haven't already started do so now. You can find all kinds of apps to help you eat better!

Day 19 Ayesha

Veena 14 days ago
Today is about balance! You'll find the handstand drills at minute 7:30 you can count reps aiming for 10-20 up and downs with the legs. Or do the up and down with the legs for 30 seconds.

Day 20 Ayesha

Veena 14 days ago
Today we start working on our Split Grip in tuck! Remember when using Split Grip you can bend the crotch level elbow, not the overhead elbow. Practice your Ayesha 4-10 times. Work on the Standing V and Bum Slide for 1 SET 5-8 REPS

Day 21 Ayesha

Veena 14 days ago
REST!! Try the beginner floor routine for fun!

Day 22 Ayesha

Veena 14 days ago
Today we work on the Ayesha again! For the Performance climb do 2-4 climbs on each side. Do 2 SETS of 2-4 Caterpillars and Butterflies. Try the Twisted Grip and Split Grip Ayesha at least 2 times but no more than 10! Remember that in Twisted grip the

Day 23 Ayesha

Veena 14 days ago
Time to focus on core again! Perform each spin 3-6 times each side! If using a spinning pole aim to hold your spin for 10-30 seconds for each rep.

Day 24 Ayesha

Veena 14 days ago
REST!! Take a full break today. Try foam rolling, get a massage or use the Pole massage routine!

Day 25 Ayesha

Veena 14 days ago
Big day! It's time to take one leg off the pole, either leg is ok. Use Split, Twisted, or even Elbow or Forearm if you like. Limit yourself to no more than 10 attempts. Do up to 3 Butterfly inverts (6 total if doing both sides). Remember we all

Day 26 Ayesha

Veena 14 days ago
REST!! If you'd like a bit of homework today, try the flowmotion routine. Floor work is also another good option.

Day 27 Ayesha

Veena 14 days ago
Today I want you to work on Twisted Grip or Split Grip however, if you already feel comfortable with those. Try any of the grips you're less comfortable with. Do 1 SET of 4 Performance climbs (8 total 4 each side) Then 2 Butterfly Inverts (4 total if

Day 28 Ayesha

Veena 14 days ago
Today our focus is on balance! Practice the Bum Slide 3-6 times making sure you're pushing out of the shoulders and using the whole hand to balance, not just the palms.

Day 29 Ayesha

Veena 14 days ago
REST!!! If you haven't been watching the lesson while you practice now's the time to sit down and pay close attention. You could even look at your videos to see if there are any adjustments you could make to improve your Ayesha!

Day 30 Ayesha

Veena 14 days ago
YOU MADE IT! If you're able, give all the grips a try. If you'd rather just use the grip you're most comfortable in that's ok too! I'd love to see video or photo's of your beautiful Ayesha's!!!! Post them!
Samantha B
Thank you thank you! Foam roller + your stretches and I got my middle splits!!! Even as a little girl I could never do them but now I got em!!!
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