Pole Classes

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

Pole dancing has come a long way over the years, having moved from nightclub stages to national and international competitions. Pole fitness studios can now be found all around the world. 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.

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, and our leveled classes are designed to follow a curriculum that builds your pole skills over time, paying special attention to safety and proper technique. 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.

PLEASE NOTE: Pole classes must be RESERVED in advance by calling or emailing our Studio or signing up in person. We require a 4-hour notice to cancel a reservation without charge. A $25 fee will be charged if you no-show a class. Instructor approval is required to advance to any leveled class beyond Poles 1. **(Due to Coronavirus Precautions: The Cancellation Fee for Pole Classes will be suspended for reasons of illness until further notice. Please call us ASAP if you need to cancel your reservation.)**

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.

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.

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

♥♥♥ Newbie Special Class: Pole-Curious? ♥♥♥
Wondering what all the talk is about? Not sure if pole-ing is your thing? Scared of commitment? Then Pole-Curious is for you! This special intro-to-pole class is just $20, and it’s a one-time only class for first-timers only. It gives you a simple, safe, and unintimidating experience with your new friend, the Dance Pole! (Current Members: If you are introducing your friend to your “happy place,” then you are welcome to take this class with your guest.) Check our Class Schedule for the next offering.

Poles 2

(Intermediate Level)

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 Slow-Version

(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

(Advanced Level)

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! *This class was formerly known as Poles 2/3.*

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

(Limitless Level)

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! *This class was formerly known as Poles 3.*

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 Exotic 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

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-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

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

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

Co-ed 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

Okay, so we usually say “no boys allowed,” but we are glad to make an exception for this one! Technically this is a Workshop class which is offered just a few times a year. Bring your guy – husband, boyfriend, best friend, brother – if he wants to try his hand (and legs and arms) at pole dancing tricks, we’d love to teach him! This is a chance to do some super creative pole poses as you combine your unique skills with his manly strength. Keep an eye on our site for announcements, or feel free to contact us to inquire about upcoming Workshops.

Dress for Success: barefoot; 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

Co-ed Poles

Okay, so we usually say “no boys allowed,” but we are glad to make an exception for this one! Technically this is a Workshop class which is offered just a few times a year. Bring your guy – husband, boyfriend, best friend, brother – if he wants to try his hand (and legs and arms) at pole dancing tricks, we’d love to teach him! This is a chance to do some super creative pole poses as you combine your unique skills with his manly strength. Keep an eye on our site for announcements, or feel free to contact us to inquire about upcoming Workshops.

Dress for Success: barefoot; 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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