This is a 10 minute, walking, guided meditation. Mediation begins at minute 2:00 Enjoy! Feel free to use this at the beginning or end of a pole session or anytime you'd like to just BE!

I hope you find this routine relaxing! Remember cover your skin, you want clothing that allows you to slide along the pole, not stick! This will work on any pole finish with the exception of silicon. To save time in the future feel free to skip to

This 10 minute strength building routine is perfect for new dancers and great for those who have been ill or have taken an extended period of time away from exercise. Don't worry if you can't do all of the reps just be sure to write down how many so

This warm up focuses on the shoulders, wrists and fingers. Perfect for beginners or more advanced dancers who are preparing to practice handstands and split grips.

You'll need a ball and a wall along with a chair, pole or wall to hold on to. This is a 22 minute core focused routine suitable for all levels. If you're struggling with Inverts, Shoulder mounts, or deadlifts and would like to improve your leg lines,

This routine was created for new pole dancers. Use this routine 3 times per week to develop strength and technique for all the fun pole work we'll be learning! It also makes a nice warm up for more experienced dancers. Please watch the related

This 15 minute warm up is perfect for when you'd like to work on moves that require flexibility. Move like Ballerina, Jade, Closed leg hangs, and such! If it's cold out and you don't feel loose and ready to go, run though this routine one more time.

This 25 minute routine will focus on cardio/aerobics and legs. It's suitable for strong beginners and could be used as a warm up for more advanced pole dancers. Grab your legwarmers and let's get physical!

This eleven minute, full body warm up is great for warming your body and the pole too.

This is a six minute warm up. This one will get your heart pumping. You'll see different options for all levels. If you need help with balance feel free to use the pole or a wall until you feel more stable, then try to do this without holding on.

This is an eight minute, core strengthening warm up. It can be used on its own at anytime to condition the core or as a warm up if you like. Intermediate and advanced dancers can try using it before or after the pole strength routine for a great

I created this quick and easy 10 minute warm up to help you prepare for a show, competition or any performance that requires you to wait to go on. During this video we'll warm AND lengthen all the major muscle groups helping prepare the body for

This 15 minute workout is perfect for beginners and does not require a pole! You'll need a resistance band that allows you to achieve 10 - 15 reps with good form. Using this routine 2 to 3 times per week will challenge the muscle groups used most in

This 17 minute workout is perfect for beginners and does not require any equipment! Using this routine 2 to 3 times per week will get you on the right track and challenging the muscle groups of the lower body used in pole dance!

This 20 minute workout is perfect for beginners and does not require any equipment. Using this routine 2 to 3 times per week will challenge your core which is heavily used in pole dance!

This is a 13 minute routine suitable for all levels! This routine will help you improve your tick tocks, strengthen your hip flexors (great help for straight leg inverts) and improve leg movements. This routine can also be used as a warm up too

This seventeen minute routine can be used once you have a good understanding of all the pole strength lessons. It is designed to burn fat, increase muscle stamina, and improve your cardiovascular fitness. Think of it as a muscle pump class but done

Here's a 25 minute routine using a yoga block. This can be used as a warm up or a complete lower body workout. I'm doing two sets of 12-15 reps for most exercises.

This is a 25 minute routine. I have had many questions about training stands so I decided to record and share how I train with all of you. When done regularly at least twice a week this routine will improve elbowstands, forearmstands, and handstands.

This 25 min routine will improve your shoulder mobility. Improving mobility and building strength for moves like Spins, Twisted grips, Advanced ballerina/Eagle. Please watch the related lessons below BEFORE using this routine so you are familiar with

This 30 min routine was designed to improve back bending and spinal rotation. Please watch the related lessons below BEFORE using this routine so you are familiar with each of the movements we'll be using. Watching the related lessons will also

This routine is roughly 20 mins, excluding the speaking at the beginning. It's not magic, you can't do this once and have great lines from now on. If you struggle with your leg lines (bent knees when inverting, feet that flex in moves) I suggest

This twenty minute routine is designed to strengthen your shoulders and abdominals. We will also stretch the muscles used at the end of this session. Perform this workout 1-3 times a week, leaving a day of rest in between. You will find in depth

This is a twenty minute strength routine. We'll cover conditioning, strength and flexibility work with a focus on the back and chest. Perform this workout 1-3 times a week, leaving a day of rest in between each session. As always you can find

This twenty minute, lower body, conditioning, strength and flexibility routine will improve leg lines, strength and flexibility. Perform this workout 1-3 times a week, leaving a day of rest in-between sessions. Feel free to add sets and increase the

This is a full body workout using a super set. This means doing all three exercises with out rest between or back to back. Rest for 1-2 minutes between each super set. Do 2-12 reps of each exercise and 1-4 super sets. If you cannot yet do pull-ups

This is an 18 minute routine with no pole required. In this routine I've combined my sexy floor work into a challenging workout. It's designed strengthen the muscles of the legs and abs as well as actively lengthening the muscles through dynamic

I wanted to share a bit of my morning workout with everyone today. Do this sequence for a total of 3 sets. That would be: 10-20 reps of each move, or just follow this video and play it 3 times. I've included several lessons that this mini work out

This 13 minute routine will help you work up to or improve your Shoulder Mounts. Use this on it's own 3 times a week or as suggested in the Nailed It Shoulder Mount Program! Please be sure to watch the related lessons posted below the main player.

This routine does not require you to follow along. Instead watch in full and when you are ready, try out different options like entries, hand placement, leg positions and exits. Dancers who are new to shoulder mounts should work on the first two

This is a 19 minute routine that will take you through the Flowmotion stretches. With Flowmotion there is no need to warm up before any of the stretches or this routine. Flowmotion stretches will increase body awareness, improve daily function, body

This 30 min routine will help improve your Front Splits and Active Front Splits. Please watch the related lessons below BEFORE using this routine so you are familiar with each of the movements we'll be using.

This 25 min routine will take you through exercises, stretches and tips for your Middle Splits! Please watch the related lessons below BEFORE using this routine so you are familiar with each of the movements we'll be using.

This is a 25 minute side splits, left and right routine. Beginners should perform splits training once per week. After at least two weeks move on to twice per week. Training for splits daily without rest can lead to sore muscles and loss of

This is a 23 Minute middle splits routine. Beginners should perform middle splits training once per week. After at least two weeks progress to twice per week if you'd like. Training for splits daily without rest can lead to sore muscles and loss of

This is an 18 minute routine to strengthen, flex and extend the muscles of the back, spine, shoulders and hip flexors. The last stretch is optional and for those who are advanced and need more of a challenge. Always listen to your body. Remember for

12 min Holiday workout! I wanted to give everyone a quick option to help keep you feeling good during this busy season! I wasn't planning on creating a routine so I didn't have my mic. It's a full body workout with no pole or equipment needed.