Pole Fitness
5 Week Course
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5-Week POLE Beginner Course : Monday 19:00 – 20:00 10 March to 7 April R 680
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5-Week POLE Beginner Course : Thursdays 17:00 – 18:00 13 March February to 10 April R 680
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5-Week HOOP Beginner Hoop Level 1 and 2 Wednesdays 19:00 – 20:00 12 March to 09 April R 680
This 5-week special-offer beginner pole fitness course will introduce you to all the basics, including pole conditioning, transitions, floor work, spins, and basic tricks. Towards the end of the course, you’ll even start learning how to go upside down on a pole.
Want to lose weight? During a pole fitness class, you’ll be toning up and burning calories while having fun!
Pole fitness is an exciting alternative to traditional core, strength, and conditioning training. Even if you feel that you have zero upper body strength, we will show you how to build your strength and endurance using the pole as the ultimate bodyweight training tool.
You’ll benefit from our fifteen years’ experience in pole fitness teaching during this beginners-only course. We’ll teach you how to safely progress, build your strength, improve your flexibility and learn some impressive, gravity-defying pole moves.
We are adhering to social distancing rules, and you won’t be sharing poles – meaning more time on the pole for you!
Learn our pole conditioning for full-body toning
Shoulder Pull-Ups
Pole Press
Roll-Ups
Bicep Leans
Arm Hang
Arm Hold
Tuck Lift
Pole Stand Strengthening
Pole Sit Pull-Ups
Learn our moves and make a pole routine
Outside Step
Tango Turns
Pirouette
Standing Slide
Fireman Spin
Front Hook & Back Hook Spin
Attitude Spin
Sword Spin
Climb
Turning Climb
Pole Sit
Plank
Leg Release
Invert Prep!
About Pole Fitness
Pole Fitness is a fantastic way to tone, lose weight and gain confidence. This form of pole dancing focuses on building strength, flexibility and muscle endurance. Classes range from beginner level where basic moves and good technique are taught, through intermediate where more advanced moves and combinations are put together, and advanced where more complicated and demanding moves are achieved.
Advantages of Pole Fitness
- Improved strength
- Improved flexibility
- Improved endurance and fitness
- Helps improve body awareness and confidence
- Stress relief
What to wear
Generally for pole fitness it is best to wear a pair of comfortable short pants and a top. Normally pole fitness training is done bare foot but beginners may choose to wear comfortable tennis shoes.
What to bring to class
Please bring a hand towel and drinking water.
We recommend that a yoga mat be brought to class for the warmup
Cancellation policy
A 24-hours cancellation policy is applicable
Timetable March (Week 2) 2025
- Thursday 13 March 08:00 - 08:55 Mat Pilates (R 160.00)
- Thursday 13 March 17:00 – 17:55 Beginner Pole (R 160.00)
- Thursday 13 March 18:00 18:55 Pole All (R 160.00)
- Thursday 13 March 19:00 19:55 Beginner/ Intermediate Hoop (R 160.00)
- Friday 14 March 08:00 - 08:55 Pole All (R 160.00)
- Friday 14 March 17:00 - 17:55 Hoop All (R 160.00)
- Saturday 15 March 08:00 – 08:55 Floor Stretch (R 160.00)
- Saturday 15 March 09:00 – 09:55 Pole All (R 160.00)
- Saturday 15 March 10:00 – 10:55 Beginner/ Intermediate Hoop (R 160.00)
Timetable March (Week 3) 2025
- Monday 17 March 17:00 - 17:55 Pole All (R 160.00)
- Monday 17 March 18:00 - 18:55 Intermediate/Advanced Hoop (R 160.00)
- Monday 17 March 19:00 – 19:55 Beginner Pole (R 160.00)
- Tuesday 18 March 08:00 - 08:55 Pole All (R 160.00)
- Tuesday 18 March 17:00 - 17:55 Beginner/ Intermediate Hoop (R 160.00)
- Tuesday 18 March 18:00 - 18:55 Intermediate Pole (R 160.00)
- Tuesday 18 March 19:00 - 19:55 Beginner/Intermediate Pole (R 160.00)
- Wednesday 19 March 08:00 – 08:55 Aerial Stretch (R 160.00)
- Wednesday 19 March 17:00 – 17:55 Pole All (R 160.00)
- Wednesday 19 March 18:00 – 18:55 Beginner/ Intermediate Pole (R 160.00)
- Wednesday 19 March 19:00 – 19:55 Beginner Hoop (R 160.00)
- Thursday 20 March 08:00 - 08:55 Mat Pilates (R 160.00)
- Thursday 20 March 17:00 – 17:55 Beginner Pole (R 160.00)
- Thursday 20 March 18:00 18:55 Pole All (R 160.00)
- Thursday 20 March 19:00 19:55 Beginner/ Intermediate Hoop (R 160.00)
- Saturday 22 March 08:00 – 08:55 Aerial Stretch (R 160.00)
- Saturday 22 March 09:00 – 09:55 Pole All (R 160.00)
- Saturday 22 March 10:00 – 10:55 Beginner/ Intermediate Hoop (R 160.00)
Timetable March (Week 4) 2025
- Monday 24 March 17:00 - 17:55 Pole All (R 160.00)
- Monday 24 March 18:00 - 18:55 Intermediate/Advanced Hoop (R 160.00)
- Monday 24 March 19:00 – 19:55 Beginner Pole (R 160.00)
- Tuesday 25 March 08:00 - 08:55 Pole All (R 160.00)
- Tuesday 25 March 17:00 - 17:55 Beginner/ Intermediate Hoop (R 160.00)
- Tuesday 25 March 18:00 - 18:55 Intermediate Pole (R 160.00)
- Tuesday 25 March 19:00 - 19:55 Beginner/Intermediate Pole (R 160.00)
- Wednesday 26 March 08:00 – 08:55 Aerial Stretch (R 160.00)
- Wednesday 26 March 17:00 – 17:55 Pole All (R 160.00)
- Wednesday 26 March 18:00 – 18:55 Beginner/ Intermediate Pole (R 160.00)
- Wednesday 26 March 19:00 – 19:55 Beginner Hoop (R 160.00)
- Thursday 27 March 08:00 - 08:55 Mat Pilates (R 160.00)
- Thursday 27 March 17:00 – 17:55 Beginner Pole (R 160.00)
- Thursday 27 March 18:00 18:55 Pole All (R 160.00)
- Thursday 27 March 19:00 19:55 Beginner/ Intermediate Hoop (R 160.00)
- Friday 28 March 08:00 - 08:55 Pole All (R 160.00)
- Friday 28 March 17:00 - 17:55 Hoop All (R 160.00)
- Saturday 29 March 08:00 – 08:55 Floor Stretch (R 160.00)
- Saturday 29 March 10:00 – 10:55 Beginner/ Intermediate Hoop (R 160.00)
Timetable March (Week 5) 2025
- Monday 31 March 17:00 - 17:55 Pole All (R 160.00)
- Monday 31 March 18:00 - 18:55 Intermediate/Advanced Hoop (R 160.00)
- Monday 31 March 19:00 – 19:55 Beginner Pole (R 160.00)
DROP-IN CLASS
- DROP-IN CLASS FOR COURSES/WORKSHOPS @ R160 (Please enquire)
3 TO 6-MONTH CONTRACTS
- 3-MONTH AND 6-MONTH CONTRACTS AVAILABLE (PLEASE ENQUIRE)
PRIVATE CLASSES
- One-on-One @ R400 (Dates & Times to be confirmed upon enquiry)
- Two-on-One @ R460 (Dates & Times to be confirmed upon enquiry)
- Three-on-one (and more) @ R170 per student (Dates & Times to be confirmed upon enquiry)
5 WEEK COURSES
- 5-Week POLE Beginner Course : Monday 19:00 - 20:00 10 March to 7 April R 680
- 5-Week POLE Beginner Course : Thursdays 17:00 - 18:00 13 March February to 10 April R 680
- 5-Week HOOP Beginner Hoop Level 1 and 2 Wednesdays 19:00 - 20:00 12 March to 09 April R 680
5 Week Course | Booking Form
FAQ
Am I too old / Overweight / Weak?
You’re never too old to take up AERIAL FITNESS! We teach people in their 50’s and 60’s! We will help you lose weight and gain strength, so the simple answer is no! Everyone starts somewhere!
Is there an age limit for Pole Fitness classes?
Participants under 18 must have written consent from a parent or guardian.
How long does it take to complete each level of Pole Fitness?
This varies enormously from person to person. It also depends how many classes you attend each week. If you attend two or more pole classes per week, with appropriate rest periods between sessions, you can progress more quickly than people who only attend once per week. Our levels are very comprehensive! On average, with consistent training, our beginner level can be completed within 6-12 months. Intermediate level can be completed in 12-24 months. Therefore as rough guideline, advanced level Pole Fitness training can commence after 2-3 years of training.
When will I see the physical results of pole fitness?
This also depends on individual differences, consistency of training, diet, and lifestyle.
Our clients have reported seeing results within five weeks. The first benefits reported, aside from feeling great, are weight loss and improved muscle tone.
What shall I wear?
Wear something that you feel comfortable in that does not restrict movement. Gym clothing is fine. FOR POLE FITNESS You do not need to wear shorts for the first few lessons however exposing skin on the legs (and arms) allows you to grip onto the pole. If you feel shy about wearing shorts you can wear tracksuit trousers first.
In order to protect our poles and your belongings, jewelry must be removed prior to commencing a class.
You can wear trainers, ballet shoes or go barefoot for our pole fitness classes.
What should I not wear?
Do not apply oils or lotions to the skin prior to your pole class. They will make you slip off the pole!
Do not bring jewellery or valuable items to the studio.
If you are asthmatic please bring your own inhaler and let your instructor know where it is so she can access it if necessary.
Do not eat any later than two hours prior to your class. This can help for some people who experience motion sickness.
While you are perfecting new moves on the pole there is a risk that you will get bruises and/or friction burns. Some people bruise more easily than others.
The above page is general advice and FLOW STUDIOS accepts no liability resulting from any advice taken from this page. If you have any particular concerns please consult your doctor BEFORE PARTICIPATING IN ANY OF OUR DICIPLINES.