Are you dreaming of a strong CORE? This 10-minute ab workout is ideal if you want to train anywhere and get results fast. You don't need any equipment, just your own body weight. Everybody can do it! Why mood booster? Because I carefully selected the perfect music that will motivate you to keep going to the end! Feel the burn, hear the beats and smash your goals! All in only 10 minutes. Do this workout as often as you want. I recommend 2-3x a week or for best results daily for 14 days - the perfect challenge to train your determination discipline! It is super effective and I've been doing those exact exercises for years now. This core programme has helped me to build and maintain a strong core. Stop thinking about it, do the first step and train with me to become CORE STRONG!!

Hey fellow dancers, let me introduce you to my new dancing in high heels tutorial! In this video you will learn a cool pole flow choreography with smooth transitions. Don't worry I walk you through the choreograhpy step by step so you can just follow along in real time. It's super easy to follow! If you want to learn how to pole dance in the comfort of your own home - then this video is perfect for you! Le me know how you go and if you want me to upload more tutorial like this :) xx https://www.sandraflow.com/ https://ko-fi.com/sandraflow https://paypal.me/sandraflow https://www.instagram.com/sandra.flow_/ X-POLE US: 💜 The Pole I use at home: Xpert Pro (PX), Chrome 45mm https://xpoleus.com/shop-all/poles/xpert-pro/xpert-pro-px/affiliate/mrsbeast/ 💜 Portable Pole I use for Outdoor Trainings & Shootings: Xstage Lite & powder coated black 45mm Pole https://xpoleus.com/shop-all/stages/xstage-lite/x-stage-lite/affiliate/mrsbeast/ 💜 X-Fly Flying Pole: https://xpoleus.com/shop-all/aerial/x-fly/x-fly/affiliate/mrsbeast/ 💜 Clothing & Pole Wear: https://xpoleus.com/product-category/accessories/clothing/affiliate/mrsbeast/ 💜 Aerial Silk: https://xpoleus.com/shop-all/aerial/silks/aerial-silks/affiliate/mrsbeast/ 💜 Grip Aid: https://xpoleus.com/shop-all/accessories/grips/x-dry-single-40ml-englishspanish/affiliate/mrsbeast/ 💜 Bruise Balm: https://xpoleus.com/shop-all/accessories/grips/bruise-balm/affiliate/mrsbeast/ 💜 Pole Warmer: https://xpoleus.com/product-category/accessories/pole-warmer/affiliate/mrsbeast/ 💜 Cases & Bags: https://xpoleus.com/product-category/accessories/carry-cases-and-bags/affiliate/mrsbeast/ 💜 Gift Voucher: https://xpoleus.com/shop-all/stages/xstage-lite/gift-cards/affiliate/mrsbeast/ X-POLE EUROPE: 💜 The Pole I use at home: Xpert Pro (PX), Chrome 45mm https://x-pole.co.uk/shop/poles/xpert-pro/xpert-pro-px/affiliates/sandra.beeston/ 💜 Portable Pole I use for Outdoor Trainings & Shootings: Xstage Lite & powder coated black 45mm Pole https://x-pole.co.uk/shop/stages/xstage-lite/x-stage-lite/affiliates/sandra.beeston/ 💜 X-Fly Flying Pole: https://x-pole.co.uk/shop/aerial/x-fly/x-fly/affiliates/sandra.beeston/ 💜 Clothing & Pole Wear: https://x-pole.co.uk/product-category/accessories/clothing/affiliates/sandra.beeston 💜 Aerial Silk: https://x-pole.co.uk/shop/aerial/silks/aerial-silks/affiliates/sandra.beeston/ 💜 Grip Aid: https://x-pole.co.uk/shop/accessories/grips/x-dry-single-60ml/affiliates/sandra.beeston/ 💜 Pole Warmer: https://x-pole.co.uk/shop/accessories/pole-warmer/pole-warmer/affiliates/sandra.beeston/ 💜 Cases & Bags: https://x-pole.co.uk/product-category/accessories/carry-cases-and-bags/affiliates/sandra.beeston/ 💜 Gift Voucher: https://x-pole.co.uk/shop/accessories/x-pole-gift-voucher/affiliates/sandra.beeston/ Products I recommend: ♥️ POLE STARTER PACKAGE: https://amzn.to/3cRbEIk (with new x-lock system | 2019) or: https://amzn.to/39aTzCH (model from 2014) 🖐🏽 Extreme GRIP for dry hands: https://amzn.to/3uYoht5 👠 HIGH HEEL BOOTS: https://amzn.to/2G2DYbh 🆘 CRASH MAT: https://amzn.to/367y1oj 👖 LEGGINGS: https://amzn.to/2R8WuoE 🧘🏼‍♀️ YOGA BLOCK: https://amzn.to/2Rwt2rH 💥 RESISTANCE BANDS: https://amzn.to/2NC0iN1 🥜 PEANUT MASSAGE ROLLER: https://amzn.to/3anuzsX 🤸🏼‍♀️ FOAM ROLLER: https://amzn.to/2NGWyKe My Filming Gear: 🎤 Rode Wireless Transmitter & Receiver: https://amzn.to/3smAmGY THANKS FOR WATCHING! 💋 #poleflow #tutorial #sandraflow * Disclaimer: This video is not sponsored. I use affiliate links. As a customer, you do not pay any more or less because of an affiliated link. A small percentage of the sale will go to the person who generated the link. Thank you for your support of my channel! Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Sandra Beeston will not be responsible or liable for any injury or harm you sustain as a result of this video.

Hey my fellow dancers, it is time for part 2 of my pole flow choreography tutorial! This time we incorporate a floor work sequence because you really liked that particular move from my last video. Dancing in high heels is not easy! Especially not if you learn a new choreography so please be kind to yourself. With this step-by-step tutorial you can just follow along in real time but if you need you can always pause the video or go back. My performance in this video is also not my best and I had a few fails here and there that I didn’t cut out so make sure you keep your eyes peeled for some fails haha. Disclaimer: Please warm up before you dance with me! https://www.sandraflow.com/ https://ko-fi.com/sandraflow https://paypal.me/sandraflow Instagram: https://www.instagram.com/sandra.flow_/ X-POLE US: 💜 The Pole I use at home: Xpert Pro (PX), Chrome 45mm https://xpoleus.com/shop-all/poles/xpert-pro/xpert-pro-px/affiliate/mrsbeast/ 💜 Portable Pole I use for Outdoor Trainings & Shootings: Xstage Lite & powder coated black 45mm Pole https://xpoleus.com/shop-all/stages/xstage-lite/x-stage-lite/affiliate/mrsbeast/ 💜 X-Fly Flying Pole: https://xpoleus.com/shop-all/aerial/x-fly/x-fly/affiliate/mrsbeast/ 💜 Clothing & Pole Wear: https://xpoleus.com/product-category/accessories/clothing/affiliate/mrsbeast/ 💜 Aerial Silk: https://xpoleus.com/shop-all/aerial/silks/aerial-silks/affiliate/mrsbeast/ 💜 Grip Aid: https://xpoleus.com/shop-all/accessories/grips/x-dry-single-40ml-englishspanish/affiliate/mrsbeast/ 💜 Bruise Balm: https://xpoleus.com/shop-all/accessories/grips/bruise-balm/affiliate/mrsbeast/ 💜 Pole Warmer: https://xpoleus.com/product-category/accessories/pole-warmer/affiliate/mrsbeast/ 💜 Cases & Bags: https://xpoleus.com/product-category/accessories/carry-cases-and-bags/affiliate/mrsbeast/ 💜 Gift Voucher: https://xpoleus.com/shop-all/stages/xstage-lite/gift-cards/affiliate/mrsbeast/ X-POLE EUROPE: 💜 The Pole I use at home: Xpert Pro (PX), Chrome 45mm https://x-pole.co.uk/shop/poles/xpert-pro/xpert-pro-px/affiliates/sandra.beeston/ 💜 Portable Pole I use for Outdoor Trainings & Shootings: Xstage Lite & powder coated black 45mm Pole https://x-pole.co.uk/shop/stages/xstage-lite/x-stage-lite/affiliates/sandra.beeston/ 💜 X-Fly Flying Pole: https://x-pole.co.uk/shop/aerial/x-fly/x-fly/affiliates/sandra.beeston/ 💜 Clothing & Pole Wear: https://x-pole.co.uk/product-category/accessories/clothing/affiliates/sandra.beeston 💜 Aerial Silk: https://x-pole.co.uk/shop/aerial/silks/aerial-silks/affiliates/sandra.beeston/ 💜 Grip Aid: https://x-pole.co.uk/shop/accessories/grips/x-dry-single-60ml/affiliates/sandra.beeston/ 💜 Pole Warmer: https://x-pole.co.uk/shop/accessories/pole-warmer/pole-warmer/affiliates/sandra.beeston/ 💜 Cases & Bags: https://x-pole.co.uk/product-category/accessories/carry-cases-and-bags/affiliates/sandra.beeston/ 💜 Gift Voucher: https://x-pole.co.uk/shop/accessories/x-pole-gift-voucher/affiliates/sandra.beeston/ Products I recommend: ♥️ POLE STARTER PACKAGE: https://amzn.to/3cRbEIk (with new x-lock system | 2019) or: https://amzn.to/39aTzCH (model from 2014) 🆘 CRASH MAT: https://amzn.to/367y1oj 💥 RESISTANCE BANDS: https://amzn.to/2NC0iN1 🎤 Rode Wireless Transmitter & Receiver: https://amzn.to/3smAmGY THANKS FOR WATCHING! 💋 #poleflow #floorwork #tutorial * Disclaimer: This video is not sponsored. I use affiliate links. As a customer, you do not pay any more or less because of an affiliated link. A small percentage of the sale will go to the person who generated the link. Thank you for your support of my channel! Disclaimer: When joining me for this dance video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Sandra Beeston will not be responsible or liable for any injury or harm you sustain as a result of this video.