Pole Classes

In addition to building strength and cardio, pole dancing also provides other benefits such as increasing your flexibility, grace, and balance. Our Pole Classes have varying degrees of difficulty, designed to follow a curriculum that builds your pole skills over time, paying special attention to safety and proper technique.  Poles 1 is taught using static poles to build strength and teach the techniques needed to safely utilize our spinning-optional poles in Pole 2 and above.

We are proud to say that Twisted Fitness was the first to bring poles to Hampton Roads, and we are still the largest studio operating in the area today.

All classes are designed to develop your fitness, and to help you feel sexier, more confident, and in-tune with your body and the way it moves. All Pole Classes are 1-hour long.

Booking Classes:
All classes must be reserved through the Studio Rio app. Our current class schedule can be found on the MindBody app as well as the Class Schedule page. (If you have any trouble connecting to the app, please call the Studio for assistance.)  To cancel a reservation without any charges, a 4-hour notice is required, and a $25 fee will be charged if you no-show a class.

Dress for Success:
Each class may have specific clothing requirements, but we generally recommend the following: shorts and tank-tops or short sleeve shirts; bare feet or heels with straps; knee pads or knee sleeves.

For Every Pole Class: 
DO NOT wear any rings, bracelets, lotion, or body oils.

“You spin me right ’round, baby
Right ’round like a record, baby
Right ’round, ’round, ’round…”
~ Dead or Alive ~

Pole Curious

(Intro to Pole)

This special intro-to-pole class gives you a simple, safe, and non-intimidating experience with your new friend, the Dance Pole! Learn and practice basic pole spins, floor work, and transition moves while growing in your comfort level and confidence with this unique dance apparatus.*

If you purchase your “Pole Curious” Class ($25), the “A Taste of Twisted” Fitness Class immediately following it is INCLUDED in your purchase! Continue your conditioning with a sampling of our fun and unique Fitness Classes — from Ho-Down, Hot Seat, and FU to Muscles Please and 80’s Ladies! With cardio, dance, strength, and flexibility training, we make fitness fun! So take advantage of this 2-for-1, two-hour Pole Dance/Fitness Class combo** — we look forward to dancing with you!

Expect to Learn: basic pole spins, floor work, and transition moves

Dress for Success:“Pole Curious”: shorts, tank top or short sleeve shirt, heels with straps or barefoot. Please DO NOT wear any rings, bracelets, lotion, or body oils as they will impede your grip on the pole.

Dress for Success:“A Taste of Twisted”: workout clothes; tennis shoes or barefoot.

*You may also book “Poles 1” as your first pole dance class. You are not required to take “Pole Curious” as your intro class at our Studio.

**You are not required to stay for the “A Taste of Twisted” class if you attend “Pole Curious.” “A Taste of Twisted” can also be purchased/booked separately for $15/class (included with Memberships.)

Poles 1

(Beginner Level)

This is where it all begins. In our introductory pole class, you will begin to build the strength, stamina, grace, and flexibility that is associated with pole dancing. You will focus on basic spins, floor work, and smooth transitions in this confidence-building class. Whether you’ve never taken a pole class before or you’re an experienced dancer who wants to brush up on the basics, you are welcome to reserve a spot in our Poles 1 class.

NOTE: Instructor approval is required to advance to any leveled class beyond Poles 1.

Expect to Learn: fireman, pinwheel, back hook, chair, GI Jane, pirouette, step-around, and more.

Poles 2

(Intermediate Level)

(Turn your phone landscape to access more videos!)

You’ve perfected the fireman and successfully slid your G.I. Jane! Now it’s time to move on and up as you begin to climb the pole, learn advanced spins, combination spins, transitions, and varieties of climbs, sits, and poses. This class will develop upper body and core strength, as well as fluidity in movement.

Expect to Learn: backspin, carousel to straddle, cradle, genie, Juliet, pop-Ellen, shooting star, side climb, layback figure-four, star gazer, and more.

Requires Instructor approval to advance to Poles 2 from Poles 1.

Inversion

(Transition Level)

This pre-requisite class gets you ready to live life upside-down! Your instructor will teach you to safely and confidently perform more advanced pole “tricks.” If you are able to climb to the top of the pole and sit comfortably, you may be ready to attempt inverts. You will begin adding hip-holds, leg hangs, shoulder mounts, and forearm holds to your pole abilities (or should we say polebilities?) Watch your confidence soar as you both hang on and let go in ways you never thought possible!

Expect to Learn: electric legs, crucifix, brass monkey, layback, viva sit, iguana, pike, and more.

Requires Instructor approval to advance to Inversion from Poles 2.

Poles 3

(Now offered in Pole Trix class)

Combination tricks, hands-free holds, and a variety of mounts and dismounts mark this advanced class. More upper body and core strength are required to excel in this class. Build on everything you’ve learned in Levels 1, 2, and Inversion Slow-Version. If you can climb to the top of the pole and hold on with only your legs, are comfortable in an inverted position, are able to dismount the pole while inverted, and able to “sit-up” from an inversion using your core muscles, then you are ready to advance to Level 3. Go ahead and post that pic we took of your first successful Superman – because you are definitely a woman of steel!

Expect to Learn: climbing poses (layout, mermaid, fallen angel, etc.); basic and advanced inverted moves and poses (butterfly variations, fallen angel with pull-up, Scorpio, Gemini, electric leg switch, helicopter, Superman, etc.); advanced climb and hold moves, handstand variations, and more.

Requires Instructor approval to advance to Poles 3 from Inversion Slow-Version.

Poles 4

(Now offered in Pole Trix class)

In our most advanced pole class, the sky’s the limit as our instructors guide you through perfecting your tricks and spins, trying new and more complex moves, and encouraging your creativity and experimentation. Requiring major core, upper body strength, and flexibility, students should be able to do splits, and invert into a “V” without touching the pole with legs (core strength). This class will explore anything and everything involved with living life upside-down. It took a lot of hard work to get here… take a moment and give yourself a high-five and a hug – if you don’t, we will!

Expect to Learn:  aerial invert, Ayesha, extended butterfly, inverted D, table-top inverts, Tito twist, Poisson, Titanic, and much, much more!

Requires Instructor approval to advance to Poles 4 from Poles 3.

Hell on Heels

Don’t let the name fool you! Heels are not required for this unique leg and cardio workout (but they definitely up the challenge!) Kick, squat, and strut your way to sexy, shapely legs while using the pole to assist. You will feel the burn in this class, but what can we say? The devil made us do it!

Dress for Success: heels with straps strongly recommended, tennis shoes, or barefoot; shorts and top

Pole Control

Build endurance and tolerance for poles with this strength training and conditioning workout. If you want to advance in your pole abilities, this class is a must!

Dress for Success: barefoot; shorts and top

Pole Twerk

Left cheek, right cheek, both cheeks… not only do we offer a class in Twerking, but we’ve added a pole to make it an even more interesting and more fun workout!

Dress for Success: barefoot; shorts and top; knee pads/knee sleeves strongly recommended

Pole Flow

You’ve likely seen the popular YouTube videos on Russian Flow style – now you can do it! Flow style emphasizes legwork, lines, strong pointe work, and musicality. Floor to pole tricks and transitions are practiced, focusing on creating seamless movements that melt from one to the next. Learn a choreographed routine in this class while exercising your strength and body control. Recommended: Students should have taken a few Poles Level 1 classes.

Dress for Success: heels with straps; shorts and top; knee pads/knee sleeves strongly recommended

Pole-ography

This class teaches you how to connect many of the pole spins, transitions, floor work, and sometimes pole tricks to create a cool, choreographed routine. Feel free to use it at your discretion! Recommended: Students should have taken at least a few Poles Level 1 classes. This class may have additional Pole Level requirements if the choreography incorporates any climbs or inverts. When in doubt, please ask a Staff Member at the Front Desk.

Dress for Success: barefoot or heels; shorts and top; knee pads/knee sleeves strongly recommended

Polerina

This ballet-inspired class focuses on infusing grace, flow, and pointed toes into your pole technique, leading to more polished movements. Recommended: Students should have taken a few Poles Level 1 classes.

Dress for Success: barefoot/socks or ballet slippers; shorts and top; knee pads/knee sleeves recommended

Check out more classes below…

Pole Games

Bi-Poler

Pole Seduction

Whether it’s drawing moves out of a hat and putting them together, spelling out your dance name with the moves associated with our alphabet, or playing the coolest version of Bingo you’ll ever see – it really is all fun and games in this class! Recommended: Students should have taken a few Poles Level 1 classes.

Dress for Success: barefoot or heels; shorts and top; knee pads/knee sleeves optional

How many Hotgirls can fit on one pole? In this class, at least two! We start with two-person spins then move on to two-person poses. In each pose, there can be one person doing a lower level move so that all levels can participate. You can’t help but make friends and laugh a lot in this team-work based class!

Dress for Success: barefoot or heels; shorts and top

This class teaches all the moves you need for smooth and sexy transitions around the pole, and from the pole to the floor and back again. This is a beginner friendly class, because seduction looks good on everyone!

Dress for Success: barefoot or heels; shorts and top; knee pads/knee sleeves recommended

Check out more classes below…

Pole Games

Whether it’s drawing moves out of a hat and putting them together, spelling out your dance name with the moves associated with our alphabet, or playing the coolest version of Bingo you’ll ever see – it really is all fun and games in this class! Recommended: Students should have taken a few Poles Level 1 classes.

Dress for Success: barefoot or heels; shorts and top; knee pads/knee sleeves optional

Bi-Poler

How many Hotgirls can fit on one pole? In this class, at least two! We start with two-person spins then move on to two-person poses. In each pose, there can be one person doing a lower level move so that all levels can participate. You can’t help but make friends and laugh a lot in this team-work based class!

Dress for Success: barefoot or heels; shorts and top

Pole Seduction

This class teaches all the moves you need for smooth and sexy transitions around the pole, and from the pole to the floor and back again. This is a beginner friendly class, because seduction looks good on everyone!

Dress for Success: barefoot or heels; shorts and top; knee pads/knee sleeves recommended

Pole Play

All-Inclusive Poles

Open Poles

This is Open Pole Practice with an Instructor present for guidance, support, and spotting. You should have taken at least a Poles Level 1 class so you have something to work on. (This is still a paid class with limited spots, so reservations are encouraged.)

Dress for Success: barefoot or heels; shorts and top; knee pads/knee sleeves optional

We want everyone to have the opportunity to experience the joys of Pole dancing! Our All-Inclusive Pole classes are open to all genders. Check our schedule for these classes usually held on Saturdays.

Dress for Success: barefoot or heels; shorts and top

The Pole Room is open to anyone who wants to come in and play. PLEASE NOTE, there are NO Instructors supervising this class. Each student is responsible for practicing pole maneuvers within safe limits. (This is still a paid class with limited spots, so reservations are encouraged.)

Dress for Success: barefoot or heels; shorts and top

Pole Play

This is Open Pole Practice with an Instructor present for guidance, support, and spotting. You should have taken at least a Poles Level 1 class so you have something to work on. (This is still a paid class with limited spots, so reservations are encouraged.)

Dress for Success: barefoot or heels; shorts and top; knee pads/knee sleeves optional

All-Inclusive Poles

We want everyone to have the opportunity to experience the joys of Pole dancing! Our All-Inclusive Pole classes are open to all genders. Check our schedule for these classes usually held on Saturdays.

Dress for Success: barefoot or heels; shorts and top

Open Poles

The Pole Room is open to anyone who wants to come in and play. PLEASE NOTE, there are NO Instructors supervising this class. Each student is responsible for practicing pole maneuvers within safe limits. (This is still a paid class with limited spots, so reservations are encouraged.)

Dress for Success: barefoot or heels; shorts and top

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