Class descriptions

Descriptions of all the different types of classes we offer

Classes in pole dance and polefitness is our speciality, but we offer many other types of classes that support your pole training in different ways, but you can also benefit from these even though you don’t practice pole dance. Group classes in flexibility, strength, twerk and aerial hoop are just some of the classes we have to offer. Please continue to read about each class under the video about our group classes.

"Intro to pole" is an introduction to the studio, our concept, the training, as well as our beginner classes (Pole level 1). We recommend that you book this class as your first class if you've never tried pole before and want to have a trial class. In this class you will be introduced to basic exercises on the pole, receive practical information that you should know as a beginner to get a great start on your new training. We recommend you to take this class for your first 4 pole training sessions after you have started and then start on the "Pole Level 1" classes. After taking the "Intro to pole" class 4 times you are not allowed to take it again, as it is reserved for the newest beginners. You can start on the "Intro to pole" class whenever you like. Please note: If the time or week day doesn't fit you, you can also start directly on a "Pole Level 1" class/ choose "Pole Level 1" as your trial class - though you wont get the same form of introduction.
What to wear: Regular training clothes that you feel comfortable in. Bring shorts. We train with bare feet.

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Intro to pole

Introduction to polefitness / pole dance

"Pole Level 1" classes is our beginner pole classes. Here you will learn all the basic exercises on the pole, basic floorwork and build the basic strength and technique. You will e.g. learn exercises as the Tease, pole walk, basic spins, climbing the pole, the pole sit etc. You will also learn short dance sequences where basic pole moves are put together into one fluid piece with music. You will have lots of time to learn everything from the beginning at a sensible pace. There are no rules as to how long you can train on "Pole level 1", as everyone progresses at their own pace. Before you move on to "Pole Level 2", you will have to ask your instructor if you are ready to move up the next level. Please ask before the class begins, so your instructor has a chance to evaluate with you during/after class. When you have moved on to "Pole Level 2", it is no longer allowed to take "Pole Level 1" classes, in respect of both the "Pole Level 1" pupils and your own progress. In all "Pole level 1" classes we have certain focus areas, that we change every week, so you get a chance to work thoroughly through specific moves for a whole week and get new exercises every week. You can also book a "Pole Level 1" class as your trial class, if the timing of the “Intro to Pole” class doesn't fit you.
What to wear: Regular training clothes that you feel comfortable in. Bring shorts. We train with bare feet.

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Pole Level 1

Polefitness / pole dance for beginners

"Pole Level 2" classes are for intermediate polers. You will start here when you are completely secure in all the basic exercises from "Pole level 1" and have build a good basic strength and technique. There will be a good amount of hanging upside down and you will learn exercises like Inside leghang, Outside leghang, Princess, Superman, short combinations of tricks etc. This is a technical class and the focus is on correct technique, fluid transitions, entrances and exits, details and the ability to put together exercises with fluidity. Before you move on to "Pole Level 3" you will have to ask your instructor if you are ready to move up the next level. Please ask before the class begins, so your instructor has a chance to evaluate with you during/after class. When you have moved on to "Pole Level 3", it is no longer allowed to take "Pole Level 2" classes (unless you are injured or have taken a break), in respect of both the "The Pole Level 2" pupils and your own progress. In all "Pole level 2" classes we have certain focus areas, that we change every week, so you get a chance to work thoroughly through specific moves for a whole week and get new exercises every week.
What to wear: Regular training clothes with short shorts and a short top underneath. We train with bare feet. Please ask your instructor if it's OK if you want to train in pole dance shoes. Regular stilettos are not allowed. Your shoes have to be made specifically for pole dance, be equipped with an ankle band and may not have rivets or other pieces that can damage the pole.

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Pole Level 2

Polefitness / Pole dance for intermediates

"Basic Level 2" and "Basic Level 3" er both transition classes that we on the schedule for shorter periods, when we have a lot of members that are moving from "Pole Level 1" to "Pole Level 2" or from "Pole Level 2" to "Pole Level 3". In these classes, we work on the basic exercises that prepare you to the level you are about to be at. Common to both classes is that you will prepare your technique and strength for the level you are about to be at. If you take one of these classes you are still allowed to train on "Pole Level 2" or "Pole Level 3" classes, depending on what level fits you the best. "Basic level 3" and"Basic level 2" do not follow the same weekly focus as Pole Level 1, 2 and 3 do, instead they have a fixed monthly structure with lots of repeating exercises as you need repetition to get the best foundation for the level you are about to enter. These types of classes are centered  around strength exercises as well as fundamental technique.
What to wear: Regular training clothes that you feel comfortable in. Bring shorts. We train with bare feet.

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Basic Level 2 / Basic Level 3

Polefitness / pole dance that preps you for a new level

The "Pole Level 3" class is for advanced polers. You will attend these classes when you are completely secure in all exercises from "Pole Level 1" and "Pole Level 2". It's necessary to have a solid strength and a very strong technique to take part in these classes. Here you'll learn tricks such as Shoulder mount, Handspring, Cocoon, flips, deadlifts, drops, longer combinations etc. There will be a strong emphasis on correct technique, acrobatic skills, fluent transitions and wholeness. When you have started at "Pole Level 3" classes, it is no longer allowed to take part at "Pole Level 2" classes (unless you are injured or have taken a break), in respect of both the Level 2 pupils and your own progress. In "Pole Level 3" classes we have certain focus areas, that we change every week, so you get a chance to work thoroughly through specific moves for a whole week and get new exercises every week.
What to wear: Regular training clothes with short shorts and a short top underneath. We train with bare feet. Please ask your instructor if it's OK, if you want to train in pole dance shoes. Please be aware that regular stilettos are not allowed. Your shoes have to be made specifically for pole dance, be equipped with a ankle band and may not have rivets or other pieces that can damage the pole.

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Pole Level 3

Polefitness / Poledance for advanced 

"Flexibility" is a class that increases your metabolism, your flexibility, reduces stress, prevents injuries and helps clean out toxins in your body. Everyone can join regardless if they have trained flexibility before. Our flexibility classes are a combination of yoga, ballet stretching, gymnastic stretching, partner stretches, dynamic stretches and passive stretches. These classes are incredibly effective and countless of our members have achieved their front splits, middle splits and other flexibility goals, only by taking these classes. During the class you will both be in movement and lay still in stretches, but it is a class that will make you sweat and leave the studio the best feeling in your body. We have flexibility classes daily in both studios, and some members sign up exclusively for these classes. We rotate daily between stretching middle splits, front splits, back, shoulders, etc. On our Facebook group for members we have our monthly stretch plan attached to the top of the page, so you always can see what we are streching everyday for a month at a time.
What to wear: Warm training clothes e.g. long training trousers, a t-shirt and a warm sweater (unless it's summer and very hot). It's also a good idea to bring something to protect your knees, such as knee pads or thick leg warmers.

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Flexibility 

 Flexibility class for all levels

"Poledance Classique" is a pole dance choreography class for all levels. The style is inspired from Australia (Aussie style) and it is feminin and sensual. We dance with pole dance stilettos in this class, but it's no problem to take part in bare feet. During the whole class, the focus will be on the dance, musicality, choreography and the movements in classic pole dance. The exercises on the pole will be at a beginner level, as the dancing is the focus, but we recommend that you take "Pole Level 1" a few times before coming to this class so you are more comfortable with the basic exercises. We dance to the same track and work on the same choreography for the whole month. Every 1st day of the month we start a new choreography to new music. You can start on this class anytime it suits you during the month, but please be aware that on the last week of the month we put together the different pieces of the dance we have been practicing during the month. This is a really good class to become more adapt at combining pole moves into a dance, get more in contact with your feminine side and challenge yourself with new - and fun movements.
What to wear: Leggings (please bring shorts also), a regular shirt for training and possibly something to protect your knees, such as knee pads. We dance in pole dance stilettos or bare feet. Please be aware that regular stilettos are not allowed. If you want to wear stilettos they have to be made specifically for pole dance, be equipped with a ankle band and may not have rivets or other pieces that can damage the pole.

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Pole Dance Classique

Choreography class for all levels

"Exotic flow" is a pole dance choreography class for all levels. The style is inspired from Russia (Russian exotic), and we will focus on the flow and certain movements. We dance with pole dance stilettos in this class, but it's no problem to take part in bare feet. During the whole class, the focus will be on the dance, musicality, choreography and the movements in classic pole dance. The exercises on the pole will be at a beginner level, as the dancing is the focus, but we recommend that you take "Pole Level 1" a few times before coming to this class so you are more comfortable with the basic exercises. We dance to the same track and work on the same choreography for the whole month. Every 1st day of the month we start a new choreography to new music. You can start on this class anytime it suits you during the month, but please be aware that on the last week of the month we put together the different pieces of the dance we have been practicing during the month. This is a really good class to become more adapt at combining pole moves into a dance, get more in contact with your feminine side and challenge yourself with new - and fun movements.
What to wear: Leggings (please bring shorts also), a regular shirt for training and possibly something to protect your knees, such as knee pads. We dance in pole dance stilettos or bare feet. Please be aware that regular stilettos are not allowed. If you want to wear stilettos they have to be made specifically for pole dance, be equipped with a ankle band and may not have rivets or other pieces that can damage the pole.

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Exotic flow

Choreography class for all levels

"Pole Art" is a  pole dance choreography class for all levels, where the style is inspired by other dance styles like for example ballet, contemporary dance, Flamingo etc. Throughout the class, the focus will be on beautiful movements, dancing, musicality, choreography and being able to express oneself through the dance. The exercises on the pole will be at a beginner level, as the dancing is the focus, but we recommend that you take "Pole Level 1" classes a few times before coming to this class, so you are more comfortable with the basic exercises. We dance to the same track and work on the same choreography for the whole month. Every 1st week of the month we start a new choreography to new music. You can start on this class anytime it suits you during the month, but please be aware that on the last week of the month we put together the different pieces of the dance we have been practicing during the month. This is a really good class to become more adapt at combining pole moves into a dance, and challenge yourself with new - and fun movements.
What to wear: Leggings (please bring shorts as well), regular training shirt and possibly something to protect your knees, such as knee pads. We dance in bare feet.

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Pole Art

Choreography class for all levels

"Twerk technique" is a class for all levels, where you will learn different techniques and exercises in twerking. Twerk has roots that reach back to African tribal dance, but today is better known through music videos and dance shows combined with other styles. The level of the class is always customized so everybody can keep up, even if you don't have experience with twerking or dancing. The focus of this class is not to make a choreography, but rather spend the time that's necessary to learn the correct techniques for the different movements. A fun class that will make you sweat and elevate your mood.
What to wear: Loose pants/shorts or cotton leggings (making movements with the butt is harder if your pants are too tight) and a regular training shirt. We have bare feet or flat indoor shoes.

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Twerk

Twerking for all levels

"Strength training" is an intensive class that lasts 25 min. in which you quickly and efficiently train your entire core as a whole. A class you can feel the next day and that also improves your ability to do many of the more strength demanding exercises on the pole. Everyone can take part, regardless of their fitness level. You can combine this class with a pole or a flexibility class, or let it be your workout of the day. Even though the class is short, it is highly efficient and you will often feel an increase in strength from each session to the next, by taking this class once a week. "Strength training" is a fitness inspired class that makes you sweat. The inspiration for this class varies between circular training, functional training with the pole etc.
What to wear: Regular training clothes and bare feet / indoor training shoes.

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Strength training

Strength building for all levels

"Aerial hoop Level 1+2" is a technical class in aerial hoop for beginners to intermediates. You can join the class even if you have no experience in aerial hoop training. Aerial hoop is a circus discipline, where acrobatic exercises are performed in a big ring that is hung from the ceiling. In this class you will learn the basic techniques in aerial hoop, how to come up to and come down from the ring as well a lot of elegant exercises in the ring. Aerial hoop training is an extremely efficient strength training that also improves your coordination and balance. In our aerial hoop classes we have 2 people at each hoop, as it can be helpful to have a partner in many of the exercises.
What to wear: Long training pants, long sleeved shirt, and bare feet.

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Aerial hoop

Aerial hoop training for beginners to advanced

In "Open practice" are classes for all levels where you are free to choose what you want to train. Just like the other classes, the class will start with a group warm up with the instructor, but afterwards everyone trains what they want. You can train your flexibility, strength, pole moves etc. It's completely up to you. It isn't a group lesson like our other classes, but the instructor will come around to everyone during the class to help or maybe inspire you with new exercises, spot you, or give you some advice for improvement if needed. Even though there is an instructor present that you can ask for help, it is important that you are prepared to work independently in these classes, as the the instructor has to divide his/her attention equally between the class participants. On these classes you can also practice your performance, if your are planning to do a show in the studio, and in these classes you can get help with your show, if you have come to a halt and need some support. You can also train aerial hoop in this class, but only if there is enough space so it doesn't interfere with the training of the other participants, and you have been to an aerial hoop class and know how to mount and dismount the hoops. As with the rest of the classes, it is not allowed to do exercises on the pole/hoops that are not safe according to your current level. The class will end with a few minutes cool down/stretching.
What to wear: Varies according to what you want to train.

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Open practice

Practice for all levels

"Studio time" isn't a group lesson. There wont be an instructor to teach the class, help you or spot you, but the studio will be open for you to train by yourself. When you can see it says "Studio time" on the schedule, you can come and train pole by yourself, stretch by yourself, do strength training, train for a show etc. You train by yourself, and it is completely up to you what you want to do. Please be aware that your practice has to be safe for you and people around you, and the one who is responsible of the studio can stop you at any given time if your training is not considered to be safe. It isn't allowed to do exercises that are not safe according to your level. You can also train aerial hoop in this class, but only if there is enough space, so it doesn't interfere with the training of the other participants and you have been to an aerial hoop class and know how to mount and dismount the hoops. Please remember to clean your pole and tidy up at end of your training, so the next one training can have a pleasant experience as well.
What to wear: Varies according to what you want to train

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Studio time 

The studio is open for practice