No Pole Program

Hi there! I'm so happy you decided to join my Studioveena family. This 30-day program was designed for the absolute beginner who wants to start pole dancing…

Duration: 00:08:37 Today is a quick and easy session, yet you'll be learning fundamental movements to help keep your shoulders happy and healthy. Pro tip: The…

Duration: 00:25:04 Start by following along with the warm up, then allow the videos to play in order. Pro tip: In-depth tutorials will always be shown first,…

Duration: 00:07:33 Today you'll learn how to correctly point through the foot because amazing lines start with the whole foot, not just the toes. Then you'll…

Duration: 00:27:52 Today you'll be introduced to body waves. Watch the tutorial and take any notes—we will practice body waves later. Pro tip: Body waves are…

Duration: 00:11:09 Today is an active rest day and you'll be doing some scapula training! Allow the videos to play in order and follow along. Feel free to…

Duration: 00:34:49 Today is all about building up strength in your fingers, hands, wrists, and forearms. Pro tip: I'm reminding you to write down your reps if…

Duration: 00:00:33 Today is a rest day. Pro tip: If you enjoy podcasts, have a listen to my "Tips for Beginners" Pole Dance RANT to provide some perspective on…

Duration: 00:31:19 Today you'll be working on strengthening the shoulders which will allow you to hold your bodyweight safely. Each exercise will target a…

Duration: 00:14:22 Today after learning about how to point the foot, you'll enjoy self-care which is just as crucial as training days. It may be tempting to…

Duration: 00:40:33 Today you'll be working on strengthening your core which will allow you to perform more challenging tricks including back bending which will…

Duration: 00:10:36 Today you'll be working on strengthening the shoulders again, and I'll teach you how to do a "sexy" walk and then you can practice it! Pro…

Duration: 00:27:13 Today is a mix of pole conditioning for the hands and wrists along with floor work, which also improves your strength because as you'll see,…

Duration: 00:02:56 Today is quick and easy. You'll be working on strengthening the scapula, which allows for more control of your shoulders and arms in a…

Duration: 00:25:06 Today is exciting because let's be real, most of us never go upside down once we grow up. So today I'm ready to help you find that kid…

Duration: 00:21:13 Today is easy as it's a rest day. Enjoy massaging these hard-working areas of your body. Pro tip: Soaking in a nice hot bath with epsom salt…

Duration: 00:32:50 Today you'll be working on strengthening the core again. Remember the core is more than just your six-pack! Pro tip: I'm reminding you to…

Duration: 00:20:42 Today you'll be working on strengthening the toes, feet, ankles and calves which will provide more stability for life in general, improve…

Duration: 00:18:08 Today you'll be working on strengthening the fingers, hands, wrists and forearms. Pro tip: If your hands feel inflamed and they're swollen…

Duration: 00:20:27 Today is so relaxing as it's a rest day. I'd love to hear your answer to my challenge of setting a timer for three minutes to observe your…

Duration: 00:29:41 Today is exciting because you get to work towards going upside down again! Pro tip: Don't forget to record your elbow stand prep attempts…

Duration: 00:22:50 Today you'll be strengthening your feet and practicing how to correctly point through the foot. Pro tip: If you struggle with foot or calf…

Duration: 00:32:37 Today you'll work on core conditioning, but I also have a few vintage booty tutorials from way back for you to try. Don't take today too…

Duration: 00:00:33 Today is another rest day, so relax and watch some pole videos today. Here's a link to my Youtube playlist filled with tons of full-length…

Duration: 00:23:59 Today we'll play with handstand positioning again, and remember you can always choose to focus on the elbow stand instead. Pro tip: Did you…

Duration: 00:15:19 Today is an active rest day and you'll be working on body waving along with some scapula training. Pro tip: Our minds are incredibly…

Duration: 00:29:07 Today you'll be working on strengthening the shoulders and core which will allow you to hold your bodyweight safely and control your…

Duration: 00:09:24 Today is an active rest day, but you'll be doing a bit of conditioning for the scapula, hands, and wrists. Pro tip: It's important to know…

Duration: 00:25:51 Today you'll be working on strengthening the core and hands, wrists and forearms. Pro tip: Taking time to watch others who excel at the pole…

Duration: 00:20:11 Today you'll be working on strengthening the shoulders and I'll have you watch a floor work routine we'll be trying tomorrow! Learn more…

Duration: 00:15:04 - Plus however long you choose to work on the routine. Today you'll be warming up, then giving the floor work routine a few tries. Have fun…