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 added into your normal routine. Just be sure to

Welcome to your first day! Today I want you to focus on breath while moving through the flowmotion routine. Please do your best to record this first run through of the sexy beginner routine. By recording you can see how far you've come later on in

Today is a rejuvenation day.

Today we begin working on combos. Remember if these combos are not challenging enough use our routines section for more advanced options. https://www.studioveena.com/lessons/view_category/quick-lessons Do your best to do these combos on BOTH the left

Today is a quick day, but I still want you to focus on breathing during this routine.

Today we focus on movement, there is no pole work. Watch the entire Veena's Tips For Flow and Movement lesson, and run through the breathing and movement drill at the end. Finish with the flowmotion routine. Do your best to move with your breath.

Today is a rejuvenation day.

Today begin with the express warm up, then we move on to combo practice performing lesson 4-8 for 2 sets on each side. We've used our forearms for pole work today so we'll finish with forearm stretches. ADV combos click here

Today is a rejuvenation day. Feel free to foam roll if you like.

Today we work on Flow Drill #1. This drill will act as a warm up too. When working on the drill feel free to start without heels, then move on to heels when you're ready. Perform Combos 8 -12 working both sides and aiming for 2 sets. Finish with the

Today we work on the beginner sexy routine again. Don't forget to at minimally stretch the forearms when you finish.

Today is an active rest day. Enjoy moving through this routine.

Begin today with the Performance ready warm up. Move on to flow drill # 2, focusing on breath and movement, performing up to 2 sets. When working combos perform up to 3 sets on each side.

Today is a rest day.

This is one of our longer days. Run through the flow drill only once, then move on to combo work performing 3 sets each and working each side. Finish with the sexy routine and full body stretch or at least stretch the forearms.

Today we will run through the beginner routine twice. If you feel nice and warm finish with the middle splits routine.

Today is an active rest day. Run through the drills in the Veena's Tips lesson and remember to drink water and avoid sitting for too long.

Today the sexy legs and abs routine will be our warm up. We'll work combos 8-12 performing 3 sets using each side. Please to stretch when you finish to maintain mobility.

Today is an active rest day. We will work on flow drills 1 and 4. I say to focus on breathing but really I mean be AWARE of the breath. Stressing over remembering to breath can be counterproductive.

Today we focus on the beginner sexy routine. Please run though it 3 times. Finish today with stretches for the forearms.

Today is a full rest day and time to rejuvenate.

Todays focus is on the drills. We'll work drill 2 and 3 performing both at least twice. When you're nice and warm move on to the front splits routine.

Today we'll use flow drill 1 as a warm up. Perform combos 1-4 working both sides and aiming for 4 sets. Don't forget to stretch the forearms after.

Today we warm up and perform three sets of the flow drill 4. Once you feel very warm finish this session with the back mobility routine.

Today is an active rest day. Go through the flowmotion routine and take some time to watch full length videos of dancers who's movements captivate you. I would suggest some foam roller exercises as well.

Today we'll be using flow drill 2 as our warm up then we will run through the sexy routine again. Now that you're more familiar with the routines try and relax and make the movements your own.

Today is a full day. Begin with the express warm up. Move on to combos 4-8 performing four sets on on each side. If you're not yet able to do four sets just do the best you can. Finish this session with flow drill 3 and then a full body stretch or at

Today rest, rest, rest. If you feel like it run through the drills in the Veena's tips for flow lesson.

We begin with a warm up, then it's time to work on combos. Perform four sets on each side. Don't forget to stretch the forearms.

Tomorrow is the last day. Today we will run through all of the flow drills starting with number 1. End this session with the flowmotion routine, allowing your body to move slowly through each pose, don't rush, don't overthink.

Dancers are always working towards improving quality of movement and flow. This isn't a process that you go through once, like most things you need to continue to work at it. We begin with the performance warm up, then we finish by recording the