30 Day Takeoff: Day 19
Duration: 00:52:50
Today you’ll be training fundamentals and learning some new pole skills that focus on your core! If you don’t have a fit ball, use the Core Conditioning Routine as your warm up instead, then come back and follow the videos starting at the pole sit.
Pro tip: Once you have a few pole skills that feel comfortable, it can be exciting to create your own little combos out of moves you love most. My tips for creating a routine video is an easy way to start the process. No pressure—I’m only sharing this now as motivation and something to look forward to in the future. Remember you can save your favorite tutorials!
Allow the videos to play in order and follow along. Feel free to pause anytime you need to.
Below is a list of direct links to each full length tutorial you worked on in today’s session. Remember you only need to click on these if you’d like more help or information.
- Ball core workout
- Pole sits – Try this at least 1 time but no more than 5 per side.
- Basic planks – Try this at least 1 time but no more than 5 per side.
- Pole back bend – Try this at least 2 times each side.
- Slink up – Try this at least 1 time but no more than 5 per side.
- Step around – Try this at least 1 time but no more than 5 per side.
- Pole hop – Try this at least 1 time but no more than 5 per side.
- Side to side – Try this at least 2 times each side.
- Half bridge stretch – 3 sets holding for 10-30 seconds.
loved the ball routine and tips, exhausted now though 🙂
This is a long workout!
What can I do if I don’t have a ball?
Pick a different workout from here https://www.studioveena.com/lessons/view_category/ROUTINES_Strength_and_Stretch
Thank you Veena! I’ve seen that there’s another core conditioning routine that doesn’t require any equipment, I’ll do that instead 😀
Hi Veena, I’ve been lurking here quietly for about 19 days now. I am really enjoying your approach to pole and surprised at how quickly I’m noticing strength gains. The pole hops today were especially fun. Thank you!
You’re welcome! Most people don’t say anything, but it’s always nice to hear from people 💜
Aaaaaaaahhhh! I did a pole plank with just one hand on the pole! Promptly giggled and crashed on my crashmat.
Pole sits and thus also planks are difficult for me? Might that be due to me being overweight and having a belly in the way or might it be due to hip stiffness?
I bet you just need more time with sits and planks. Body type doesn’t hinder these tricks too often. Flexibility can tho. Keep it up! 💜💜
all done!!! I fine i find planks far easier then pole sits for some reason!!!! MY posture still is really bad yet i try so hard though i do have scoliosis and will continue back care…… anyways great work out today was alot of fun
It’s totally normal for some moves to feel better than others regardless of the order I put them. Posture definitely takes time to change. Glad you had a great workout!
Oh ok perfect ! Great to know ! And yes takes time !!!! Thank you!
I got one pole plank (couldn’t let go with one hand) before my thigh skin said no more lol. Is there a way to reduce pain in this move or does the ability to ignore it just come with time.
Good job! Releasing the hand usually comes with time. There’s no trick to reducing skin pain other than being sure to keep one hip reaching down just like in a pole sit. Also with squeezing the muscles so you don’t rely on only the skin to hold you. Also once a move becomes more automatic and you’re using it in combos or dance flow you’ll find you don’t notice it much as you’re focusing on the flow or expressing the song.
Thank you for the tips! I’ll give it another shot when my thighs feel better lol. I’ve been improving so much since I started the take off, you’re a wonderful teacher. Thank you Veena!
Wonderful 🎊🎊
Day 19 done loved the ball warm up I actually surprised myself, an I did the pole st with ankles crossed an no hands yaaay got the plank too an to be honest I loved the pole hop 😄 xxx I’m learning soooo much thank you xxx
Wonderful! Sorry I didn’t respond to yesterday’s comments. We had a family emergency.
Oh no hope everything is ok with your family 😊🙏
It’s stressful but we’ll get through it.
Families are stressful even when they’ve left the nest xx an there’s always a way to get through it xx ❤️
Thank you 🙏🏻 It’s my husband who’s sick but thankfully I have my kids to help me out too.