Category: Warm-up, Strength, and Flexibility Routines

Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a ball here. Each mini…

Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a ball here. Each mini…

Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a ball here. Each mini…

Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. You can purchase a ball here. Each mini…

Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed after this one. You can purchase a…

[lesson id=’rOIpK0j3′] STRENGTH BUILDING – Length 30:00 – Items needed: I’ve designed this workout to improve external and internal hip rotation, hip and pelvic mobility which…

[lesson id=’GpEVspT2′] MEDITATION – Length 10:00 – Items needed: None The mediation begins at minute 2:00 and you may use this at the beginning, end…

[lesson id=’WtOFXMFt’] FLEXIBILITY – Length 25:00 – Items needed: This flexibility routine will take you through exercises, stretches and tips for your Middle Splits! Tips to…

[lesson id=’cRi2w7Ba’] FLEXIBILITY – Length 30:00 – Items needed: This active splits routine will help improve your Front splits and Active front splits for moves like…

[lesson id=’jqIZAPNe’] STRENGTH BUILDING – Length 20:00 – Items needed: If you struggle with bent knees during inverts, and straddle poses, this routine can make a…

[lesson id=’hNjVXHp1′] FLEXIBILITY and STRENGTH BUILDING – Length 25:00 – Items needed: I’ve designed this workout to improve your shoulder mobility and by doing so you’ll…

[lesson id=’Ci2l09f6′] FLEXIBILITY and STRENGTH BUILDING – Length 30:00 – Items needed: This routine was designed to improve tricks like: Twisted ballerina, Janeiro, Allegra, Dove, Ballerina,…

[lesson id=’Q6PuQNxC’] STRENGTH BUILDING – Length 25:00 – Items needed: Pole This 80’s inspired routine will focus on cardio/aerobics and legs so grab your leg warmers…

[lesson id=’kfGLSZXp’] WARM UP – Length 15:00 – Items needed: Chair or Door jam. Pole (optional) This warm up is perfect for when you’re ready to…

[lesson id=’4CspLa6R’] STRENGTH BUILDING – Length 13:00 – Items needed: Pole This strength building routine was created for new pole dancers to build strength in your…

[lesson id=’NsqLcduA’] STRENGTH BUILDING – Length 22:00 – Items needed: Fit ball, wall or chair. This is a core focused routine suitable for all levels. If…

[lesson id=’RM0Eak0e’] STRENGTH BUILDING – Length 9:00 – Items needed: Bodyweight This strength building routine is perfect for new dancers and great for those who…

[lesson id=’hF6EhyRW’] WARM UP – Length 3:40 – Items needed: Bodyweight This warm up focuses on the shoulders, wrists and fingers. Perfect for beginners who…

[lesson id=’7WII8zzG’] MASSAGE – Length 24:00 – Items needed: Pole I hope you’ll find this routine relaxing and helpful for recovery. Here are a few…

[lesson id=’hz4POo2x’] STRENGTH BUILDING – Length 12:00 – Items needed: None This is a full body Holiday workout! I wanted to give everyone a quick, no…

[lesson id=’AKekjEXE’] STRENGTH BUILDING – Length 13:00 – Items needed: None This routine will help you improve your tick tocks, strengthen your hip flexors which is…

[lesson id=’irrbzWGp’] STRENGTH BUILDING – Length 15:00 – Items needed: Pole This is a strength building routine for the whole body and it’s suitable for all…

[lesson id=’6ZfnltzR’] STRENGTH BUILDING – Length 20:00 – Items needed: None This strength building routine will focus on strengthening your core aiding in injury prevention and…

[lesson id=’Gk0N0xGK’] STRENGTH BUILDING – Length 17:00 – Items needed: None This strength building routine will focus on your lower body aiding in injury prevention and…

[lesson id=’OSBz2SLB’] STRENGTH BUILDING – Length 15:00 – Items needed: Resistance bands This strength building routine will focus on your shoulders aiding in injury prevention and…

[lesson id=’qKA8gyvp’] STRENGTH BUILDING Drills – Length 4:00 – Items needed: Pole This is a drill video, demonstrating different options that can be used for Shoulder…

[lesson id=’rX3VRz8f’] STRENGTH BUILDING – Length 13:00 – Items needed: Pole In this routine is part of my 30 day shoulder mount program, but it can…

[lesson id=’dEXmqkXF’] STRENGTH BUILDING – Length 25:00 – Items needed: Yoga block This workout can be used as a warm up or as a complete lower…

[lesson id=’Fod1GNyI’] STRENGTH BUILDING – Exercise – Items needed: None I wanted to share a bit of my morning workout that targets the hamstrings, glutes, hips…

[lesson id=’7P7jMt3S’] WARM UP – Length 10:00 – Items needed: Light resistance band This warm up was designed to be used before performing this includes those…

[lesson id=’PW7NSWhS’] STRENGTH BUILDING – Super set exercise – Items needed: Pull up bar This is a full body workout using a super set, here’s how…

[lesson id=’l1pgUQns’] STRENGTH BUILDING – Length 25:00 – Items needed: None I have had many questions about training all kinds of “stands: Handstand, Forearm stand, Elbow…

[lesson id=’e2kuFFZR’] STRENGTH BUILDING – Length 18:00 – Items needed: None In this routine I’ve combined sexy floor work into a challenging workout. It’s designed strengthen…

[lesson id=’1yIoFG2l’] STRETCHING – Length 19:00 – Items needed: None This flowing routine will take you through some of the Flowmotion stretches. With my Flowmotion technique…

[lesson id=’0ZsilusL’] FLEXIBILITY – Length 23:00 – Items needed: Foam roller This flexibility routine will take you through exercises, stretches and tips for your Middle Splits!…

[lesson id=’l0nVaTdq’] FLEXIBILITY – Length 25:00 – Items needed: Foam roller This flexibility routine will take you through exercises, stretches and tips for your Middle Splits!…

[lesson id=’1CFeeAac’] FLEXIBILITY – Length 18:00 – Items needed: This routine was designed to strengthen, flex and extend the muscles of the back, spine, shoulders and…

[lesson id=’dFC6LbC6′] STRENGTH BUILDING – Length 17:00 – Items needed: Pole This routine can be used once you have a good understanding of all the pole…

[lesson id=’S9klKQRN’] WARM UP – Length 6:00 – Items needed: None This warm up was designed to quickly get your blood pumping and muscle ready for…

[lesson id=’40PgRHue’] WARM UP – Length 8:00 – Items needed: None This warm up was designed to target your core and get your blood pumping and muscle…

[lesson id=’yTMegFuy’] WARM UP – Length 11:00 – Items needed: Pole This warm up was designed to not only warm up your whole body but your…

[lesson id=’NUZRKY7i’] STRENGTH BUILDING – Length 20:00 – Items needed: Chair, wall or pole for balance! This routine is focused on building strength and flexibility in…

[lesson id=’QG0Pj0fX’] STRENGTH BUILDING – Length 20:00 – Items needed: This routine includes conditioning for the small muscle groups, strength work for the larger muscles and…

[lesson id=’5vi0D32V’] STRENGTH BUILDING – Length 20:00 – Items needed: This routine is designed to strengthen your shoulders and abdominals. You’ll also stretch the muscles you’ve…