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

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

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.

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.

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!

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.

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

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!😍

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.

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)

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.

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

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

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.

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

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.

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

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!

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!

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.

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

I have included to massage options you could use at the end of your session if you like!

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

Relax and watch some pole tutorials and pole videos today!

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

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

Did you enjoy the Ticktok leg routine? Let me know how it went!

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

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

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.

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