NO Pole Program (FREE)
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…
Category: No Pole Program
Day 1
The descriptions are where you’ll find your suggested sets and repetitions for each day. Sometimes you’ll also find a list of direct links to each…
Day 2
Start today by following along with the Easy beginner warm up and Beginner no pole workout. If you’ve never workout before, you might be thinking…
Day 3
Now that you’ve learned how to point the foot, use the towel to perform todays sets and reps. Perform 2 sets 10 -20 reps of…
Day 4
I’m a big fan of body waves. You can add them into all kinds of pole tricks. You can use them on the floor, the…
Day 5
Today is an active rest day. Here are your sets and reps for the Forward and Back and Up and Neutral scapula exercises. 2 sets…
Day 6
Today I’m going to remind you to wright down your sets and reps each session! This is most important if you are not completing all…
Day 7
Did you know you’re no less of a pole dancer if you don’t do crazy tricks? You’re just another kind of pole dancer! Tricks are…
Day 8
I’m excited for you to work on these, each exercise targets a different area of the shoulders. Here’s a list of direct links to each…
Day 9
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…
Day 10
You made it to day 10! During your session today remember to breathe and don’t forget to write down how many reps you do. You…
Day 11
Today is an active rest day. Here is the list of links for the related tutorials. Internal shoulder rotations 2 Sets of 10-15 Reps External…
Day 12
There’s no need for sets and reps today. However, when working on the floor moves limit yourself to no more than 10 attempts. This will…
Day 13
Don’t worry about tracking sets and reps today, just work on your scapula movements throughout the day! Forward and back scapula Up and neutral scapula
Day 14
This really is an exciting day! Most of us never go upside down once we grow up. So let’s find that kid again! Don’t forget…
Day 15
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…
Day 16
You over halfway through the program. Work on each of the 3 floor moves about 5 to 10 times. Feel free to record so you…
Day 17
Today you’ll focus on your feet! Remember to write down how many reps you do for each one so you can increase it by one…
Day 18
Don’t stress over the Wall handstand tutorial. You don’t need to worry about trying to get all the way up. For today I only want…
Day 19
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…
Day 20
Relax and have fun today while working towards going upside down! Every time you practice you’ll be closer to getting that butt up! The stands…
Day 21
I have included 2 massage options you could use at the end of your session if you like! Foot and ankle strength routine Toe points…
Day 22
Don’t take today too seriously, have fun with it. If this isn’t your thing feel free to skip those booty tricks and only do the…
Day 24
It can take months to actually reach the wall with your foot when learning how to handstand. It all depends on your strength, fear level,…
Day 25
Today is an active rest day. Body waves Try these 3 times Floor body waves Try these 3 times Scapula drills 3 sets of 8-15…
Day 26
Did you enjoy the Ticktok leg routine? Let me know how it went! Remember, you only need to click the links below if you want…
Day 27
today I want you to keep in mind that the scapula drills are more for learning all the ways your scapula move. There’s no need…
Day 28
We’re getting close to the end! I hope your becoming more familiar with the site and you’re feeling stronger. Sexy legs and abs routine Hand…
Day 29
Watching the Beginner floor routine today will really help you feel more prepared for tomorrow! Tomorrow is our last day, but there are still still…
Day 30
Congratulations, you made it to the end. How did it go learning your first routine? Once you’re ready to move on and have your pole.…