Classes

Please register and book for our classes and courses on our online booking system.

BEGINNER POLE FITNESS 60-minutes
Our beginner classes will introduce you to the basics of Pole Fitness including transitions, floor work, spins and basic tricks.

The aim of our Beginners classes is to build your confidence on and around the pole. We encourage you to ‘go for it’ and have fun – every poler has had to learn from the start at one time or another! So don’t worry, we’ve all been there.

After a few weeks we start teaching you more demanding spins, transitions, dance moves and tricks. You will also be introduced to the first steps of inverting (going upside down) and conditioning techniques to aid your strength and fitness.

INTERMEDIATE POLE FITNESS 60-minutes
Once you reach our Intermediate stage, you will be stronger and fitter, so you will be learning more challenging moves, spins, inverts, holds and combinations. If you are coming from another school, in order to book onto our Intermediate classes, you must be able to do basic spins, combined spins, pole stand & pole sit, climb and basic inverts.

ADVANCED POLE FITNESS 60-minutes
Our Advanced classes incorporate harder tricks, inverts, spins, holds and combinations. The moves in this level require greater strength than the previous levels and can take long periods of time to perfect. However once you have reached Advanced you will be mastering moves you never thought possible! If you are coming from another school, in order to book onto our Advanced classes, you must be able to invert confidently, outside leg hang, inside leg hang, shouldermount and leg release.

ADVANCED POLE FITNESS AT DRAGON FITNESS (442 Atterbury Road) 18:00 on Wednesdays
Special weekly class at our second venue on Atterbury Road!

This class is very special since it takes place at a studio with 4metre competition style poles. During this weekly class Advanced moves, combos, spinning tricks, tumbles and drops will be taught to all Advanced Level students. This class is included as one of the weekly sessions to members, so no extra fee is charged. Alternatively you can use your ‘session card’ to book your place for this class.

If you have done pole before and you are unsure about whether you should join at Intermediate or Advanced Level, please book in for a private class with one of our certified trainers.

WHAT TO WEAR AND WHAT TO BRING FOR POLE FITNESS CLASSES
Please bring a towel and water. You can wear trainers, or go barefoot. Please avoid putting creams and lotions on your hands and legs before the class, as this makes you slippery! Please wear shorts. This will enable you to grip the pole with the skin on your legs.

SENSUAL POLE FITNESS 60-minute
This class is for students of all levels as it focuses on the sensual and feminine side of pole dance. Expect a fun, low impact sensual workout utilising basic level pole moves with smooth and elegant transitions. Bring out your sensual side!

WHAT TO WEAR AND WHAT TO BRING FOR SENSUAL POLE FITNESS CLASSES
For this class you can wear shorts or long-pants/leggings and Vest tops/T-shirts. You may wear high heels with ankle straps or you can go barefoot. Do not wear jewellery or moisturiser! Bring a sweat towel and a bottle of water.

BARRE CONCEPT 45-minutes (off the pole!)
BarreConcept is a fun, energetic workout inspired by Dance, Pilates, and Yoga. Barre Fitness combines traditional isometric barre work with movements in a full range of motion and interval training to keep your heart rate elevated.
When you train at the barre you have a sense of centre and balance that allows you to concentrate on the muscle group you are working on.Expect a form focused, intense total body workout with an emphasis on toning the thighs, glutes, and hamstrings. This class is designed to make you sweat! This class can be modified for any fitness level.

WHAT TO WEAR AND WHAT TO BRING FOR BARRE CONCEPT CLASSES
Bring water and a towel. Wear gym clothing and ballet shoes, or Pilates socks with grip on the soles, or go barefoot.

AERIAL SILKS COURSES 60-minutes per session– A special course fee is required for Aerial Silks Courses (R600 for 4-weeks).

Alternatively you can pay the ‘Drop In Rate’ R150 if there are still spaces open. Subject to availability!

Venue for Aerial Silks Courses: Dragon Fitness 442 Atterbury Road.

Aerial Silks Courses will cover basic – intermediate Aerial Silk conditioning moves, tricks and combinations. Short routines are built upon each week of the course.
This art form embodies the perfect balance between beauty and strength.
Fitness training on Aerial Silks also offers rigorous training for the whole body.

WHAT TO WEAR AND WHAT TO BRING FOR AERIAL SILKS COURSES
Wear tight fitting, long pants/leggings and a long sleeved T-Shirt. Please bring a sweat towel and a bottle of water.

AERIAL HOOP 60-minutes per session. A special course fee is required for Aerial Hoop Courses (R750 for 5-weeks).

Alternatively you can pay the ‘Drop In Rate’ R150 if there are still spaces open. Subject to availability!

Venue for Aerial Hoop: Dragon Fitness 442 Atterbury Road.

The Aerial Hoop requires a skillful balance of strength, stamina and flexibility, something which you will progressively work on during the classes. The Aerial Hoop is particularly targets upper body muscle groups, improving your range of motion and active flexibility.

WHAT TO WEAR AND WHAT TO BRING FOR AERIAL HOOP COURSES/CLASSES
Tight fitting, long pants/leggings and a T-Shirt or vest top. You can also bring a pair of shorts to wear as you may prefer training in shorts due to the additional grip behind your knees. No shoes or socks are worn during Hoop training. Please bring your own sweat towel and bottle of water as these things are not supplied at the Aerial Hoop venue.

STRETCHING & MOBILITY (off the pole!) 45-minutes
This class has been specifically designed to help people to improve their flexibility. If you want to get the splits, improve your back bend or just touch your toes, join Stretching & Mobility/Flex. Two-Three weekly sessions are recommended for the best results.

A variety of stretching techniques will be used including isometric and dynamic stretching. This means that you will be not only improving your flexibility, but also burning calories and conditioning your body in order to achieve the best kind of flexibility – ‘active flexibility’. Stretching is a great treat for your body. All of our students are encouraged to participate in Stretching & Mobility/Flex to help improve balance in the body, decrease the chances of becoming injured and for general relaxation.

You do not have to be flexible to join this class. All techniques and exercises can be modified for your level.

WHAT TO WEAR AND WHAT TO BRING FOR STRETCHING & MOBILITY CLASSES
Bring water, a towel and your own yoga mat if you prefer not to share mats. Wear gym clothing.

FITNESS CIRCUIT (on and off pole exercises may be included!) 45-minutes

A fun and varied workout class focusing on core strength, body-weight exercises, cardio exercises and mobility. Basic and easy to follow exercises which target the whole body will be taught in this class. This class is suitable for students of all levels. Apparatus used in this class may include; Therabands, light hand-weights, TRX, pole, yoga mats and the barre! You can work at your own pace and level in this class.

WHAT TO WEAR AND WHAT TO BRING FOR FITNESS CIRCUIT CLASSES

Bring water, a towel and your own yoga mat if you prefer not to share mats. Wear gym clothing.

PILATES 45-minutes

The focus of the Pilates method practiced in classes today is on strengthening the body and promoting muscular balance to prevent injury. Pilates focuses on muscle isolation, with exercises that are used to target the weaker muscles affected by the imbalances in your body. This means that the exercises you do in Pilates strengthen parts of you that have been neglected through your normal exercise routine and lifestyle.

Pilates is known to be a calm and stress-free, yet highly technical type of exercise which brings about a sense of control for the body and mind.

WHAT TO WEAR AND WHAT TO BRING FOR PILATES CLASSES

Bring water, a towel and your own yoga mat if you prefer not to share mats. Wear gym clothing.