Classes without pole

Flexibility training, twerk, strength classes and more

Read about our different classes within twerk, flexibility, strength, aerial hoop and more. Common to our classes without pole is that we do not use a pole in the training, and that these classes are a great supplement to our pole classes and other sports. The classes can also be an effective workout by itself.


Flexibility

Flexibility for all levels

“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 or not. 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. We rotate daily between stretching middle splits, front splits, back, shoulders, etc. On our Facebook group for members we have our stretch plan attached to the top of the page, so you always can see what we are stretching everyday in the future.

What to wear: Regular training clothes that you feel comfortable in. Warm clothes are recommended.

Strength training

Strength building for all levels

“Strength training” is an intensive class that lasts for 25 minutes, and you will quickly and efficiently train your whole body. 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 in this class, regardless of their fitness level. You can combine this class with a pole class or a flexibility class, or let it be your only workout of the day. Even though the class is short, it is highly efficient, highly intensive and you will increase your physical as well as mental well being. “Strength training” is a fitness inspired class that makes you sweat and burn calories. The inspiration for this class varies between circular training, functional training or something else.

What to wear: Regular training clothes that you feel comfortable in. We train barefoot / with indoor shoes

Pilates

Strength and flexibility

Pilates gives a healthy body posture, strengthens your core and back muscles and makes you sweat. You will increase your flexibility, get a lean body and strong muscles. Pilates is efficient to prevent stress since the focus is on both body and mind. The training is focusing on mental presence and quality over quantity in every exercise and movement. Our pilates classes focus on “Pilates mattwork”, where all exercises are performed on a matt either standing, laying our sitting. Pilates can prevent sport injuries, loads from daily routines and also prevent  neck strains and back pain. This is why this training also is being used by physiotherapists all over the world, and besides this it’s a great supplement to all other kinds of training. Everyone can join.

What to wear: Regular training clothes that you feel comfortable in. We train barefoot.

Twerk

Booty technique & choreo

Our twerk classes are classes for all levels, and the classes are either called “Twerk” or “Booty technique & choreo”. The last one is very dancehall inspired, and the first one is inspired by girly style, afrobeat, hip hop or other styles. In both twerk classes you will learn different techniques and exercises in twerking, and link the movements into a choreography.  Twerk has roots that reach back to the 18th century in west Africa, but today twerk is better known through music videos and dance shows combined with other styles. Just like in our twerk classes. The class is always on a level so everybody can keep up, even if you don’t have any experience with twerking or dancing. A fun class that will make you sweat, learn new movements, use your whole body and elevate your mood.

What to wear: Regular training clothes that you feel comfortable in. Loose pants/shorts. We train barefoot / with indoor shoes

Aerial hoop 1+2

Beginners to intermediates

Our “Hoop Level 1+2” classes are technique classes in aerial hoop for beginners to intermediates. In this class you will learn the basics in aerial hoop, get comfortable with the training and build basic strength. You will learn the basic techniques, entries, exits and lots of beautiful shapes in the hoop. Aerial hoop training is an extremely efficient strength training that also improves your coordination and balance. Aerial hoop is a circus discipline, but is now becoming a mainstream fitness form that everyone can join. Aerial hoop is exercises performed in a big ring that is hung from the ceiling. You can join the class even if you have no experience aerial training. 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: Regular training clothes that you feel comfortable in. Long sleeves and long pants is a must. We train barefoot.

Aerial hoop 2+3

Intermediates to advanced

Our “Hoop Level 2+3” classes are technique classes in aerial hoop for intermediates to advanced. In this class you will learn more advanced aerial hoop exercises, progress and build strength.You will learn tricks, combinations, drops and entries to the hoop. It is necessary to have experience with aerial hoop to take part in this class. Aerial hoop training is an extremely efficient strength training that also improves your coordination and balance. Aerial hoop is a circus discipline, but is now becoming a mainstream fitness form that everyone can join. Aerial hoop is exercises performed in a big ring that is hung from the ceiling. 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: Regular training clothes that you feel comfortable in. Long sleeves and long pants is a must. We train barefoot.