Open for socially distanced, real life classes!! Limited spaces available. Head to the timetable page to book.
No Repeat Knee Strength
27 minute NO REPEAT gentle leg strengthening. Warm up and cool down included.
No Repeat Upper Body
10 minute upper body blast with Sophia. Each exercise only performed ONCE.
Lazy Workout 2
The second fully floor based workout for lazy days. 15 minutes.
22 minute full body workout challenge with warm up and cool down included.
Easy, 6 minute morning mobilise with Sophia
Advanced HIIT Workout
35 minute full body workout with warm up and cool down included.
Foam Rolling Part 2
8 minute foam rolling routine to be done after the beginner foam rolling routine
Beginner Foam Rolling Routine
11 minute, easy foam rolling routine for tight legs and avoiding injury.
No Repeat Booty Burnout
9 minute, NO REPEAT BOOTY workout to pump the pancake!
Train BOOTY with Me
28 minute full BOOTY workout! Warm up and cool down included.
10 Min Ab Blast NO REPEAT 4
10 minutes of intense core work! The 4th of the popular NO REPEAT series!
Hip Flexor Stretches
12 minutes to stretch the hip flexors after long days sat down or before a run!
Mobility Warm Up
9 minute mobilisation-based warm up to prepare your body for any workout!
ULTIMATE Running Warm Up
Thorough, 10 minute warm up with Sophia to set you up for a new running PB!
Cool Down with Me
11 minute thorough stretch with Sophia to compliment any workout!
A 17 minute workout fully LYING DOWN!
No Repeat Core 3
The third no-repeat workout with Sophia! 9 minutes, each exercise done once.
Full Body Band Workout
22 minute full body workout using a short resistance band or a long one looped.
Power and Strength
19 minute body weight workout to build strength and power.
Hook & Swoosh Tutorial
A quick tutorial for a 'Hook & Swoosh' in Pole Dance
Best Home Booty Exercises!
7 minute, MINI workout going through the best HOME exercises for the glutes!
11 minutes of core for a quick, simple workout.
Back and Hip Stretches
17 minutes of hip and back flexibility to improve squats and lower back issues.
35 minute full body workout. Warm up and cool down included.
Burlesque Glove tutorial
Ideas and tips when using burlesque gloves
Glutes, Legs and Core
15 minute glute, leg and core workout using a resistance band (optional).
Bodyweight Back and Shoulders
15 minute shoulder, chest and back workout to improve posture and strength.
Back and Shoulders
9 minutes to work the back and shoulders. Dumbbells or tins required.
No Repeat Core 2
10 minutes, 11 exercises, each one performed once. Dumbbells or tins optional!
Tiff Legs Tutorial
'Tiff legs' or 'that swooshy thing from a lunge' pole tutorial!
15 minute booty workout, can be done with a short resistance band!
Gemstone Tutorial #1
Intro to Gemtoning your garments
Full body workout
13 minute core based workout including exercises to raise the heart rate!
Always Party Hard Do Tatu
Always Party Hard do Tatu – The Director’s Cut
3 Pole Seat Variations
Pretty Pole Sits from a Peter Pan
Side Sit Variations
Four different side sit poses that can be done from the floor or up the pole!
5 Ways To Place Your Hands In Dance
NO REPEAT BACK
15 minutes to work the injury prone and often weak posterior chain!
NO REPEAT CORE
10 minutes, 15 exercises, each one once, all to work the ABS!
Filth Army Floorwork Choreo #9
The full routine from our weekly online Floorwork class!
Top 5 ways to caress your body
How to move around your body using burlesque tips.
Mug Cake Monday
Oreo cookies and cream
Aerobics take on burlesque
Top 10 Classic Burlesque Moves
Top 10 classical Burlesque moves to help flow and build up combos for routines.
Yoga for Tight Calves
How to Pincha (Forearm Stand)
How To – Crow Pose
Wrist Warm Up – For Handstands
Yoga for Period Pain
How to – Push UP
Beach Guided Meditation (10mins)
NO REPEAT HIIT CLASS
14 exercises, each one once, over in 9 minutes and 19 seconds after warm up.
Filth Army Floorwork Choreo #8
The full routine from our weekly online floorwork class!
Post Workout Stretches
Stretches that can be done after a workout
Some morning stretches that everyone can do
Ass Jiggle Tutorial
Let’s get dem cheeks moving side to side!
Filth Army Floorwork Choreo #7
Ways to Get up From the Floor #2
Beginner level transition from the floor to standing.
Ways to Get up From the Floor #1
Beginner to Intermediate level transition from the floor to standing.
Betty Boop Spin Tutorial
How to do a Betty Boop spin plus variations!
Ass Clap Tutorial
Make that ass clap!
Beginner/Intermediate Climbing Drills
Drills to help obtain or improve your climb, with progressions available.
Beginner Pole Choreo
A tutorial for a short routine linking together some beginner level pole moves.
The Squat Challenge
Can you get through the whole squat challenge? How about twice? Three times...?
Doorway Dance Choreo
No pole? No problem! Get sexy in a doorway!
Filth Army Floorwork Choreo #6
The full routine from class - get a bed or sofa ready for this one!
Filth Army Floorwork Choreo #5
The full routine from our weekly online floorwork class, in LOCKDOWN LEISUREWEAR
Filth Army Floorwork Choreo #4
Filth Army Floorwork Choreo #3
Filth Army Floorwork Choreo #2
Filth Army Floorwork Choreo #1
Leg Play Strength & Flex Drills
This tutorial will help improve leg and hip strength and range of movement.
Leg Play – Tick Tocks
This tutorial will introduce you to the technique for leg tick tocks.
Strengthen and protect from injury!
Full Body Workout for Aerialists
Intro to Splits Stretching
A splits lesson for all levels!
Wild Core #3
Core Workout perfect for Polers
No Equipment Shoulder Workout
Pole tutorial for Begintermediate and above to try!
Forearm headstand with Yoga Wheel
Exercises to help you get your forearm headstand using your yoga wheel.
An Int/Adv pole tutorial
Wild Core #2
Scorpio Diamond Tutorial
Pole tutorial for anyone with a solid scorpio!
Pole tutorial from Begintermediates and up
Wild Cardio #3
No wrists needed!
Getting out of Bed!
A gentle stretch to ease the transition from bed to land
Wild Handstands #14
Wild Handstands #13
Wrist pushups, grimness!
Wild Handstands #12
Learning bail outs for Handstand practice
Warm Up for Running
Yoga Wheel Exercises
Exercises to help you benefit the most from your yoga wheel.
Wild Handstands #11
More Handstand drills!
Hunter’s Press Tutorial
An intermediate/advanced pole tutorial!
Wild Handstands #10
Working on a controlled entry to your Handstand!
Stretches to open up the shoulders, perfect for those working on handstands too!
Upper Body Workout for Aerialists
Intermediate-Advanced strength building for Polers and Aerialists!
Wild Handstands #9
Grim strength drills for handstands
Pull Ups for Beginners
A pull up bar workout to work towards your pull ups!
Wild Handstands #8
Training the negative for Handstands and Headstands!
Wild Cardio #2
Wild Handstands #7
Prep for handstand deadlifts
Wild Handstands #6
Bringing your handstand off the wall!
Wild Handstands #5
Prep for starting to handstand!
Lifting into a headstand with Sarah!
Intro to Headstands
How to Headstand for beginners!
Strength Building for Aerialists
Core, shoulders and back for Polers and Aerialists!
Lazy Bastard Stretches for Running
Stretching out after a run when you can't be arsed.
Wild Handstands #4
Handstand form and strength building
What Hoop Should I Buy?
Choosing the right hoop for you!
Stretches for flexibility in your shoulders and upper back
Lunge Sequence for front splits
Floor Jade mini tutorial & conditioning
Backbending mobilisation and conditioning
Focusing on stretches for jade splits (or gazelle on the hoop)
Chocolate Fudge Cake
Birthday Cake Fun Fetti
Wild Handstands #3
More on form for Handstands and some tuck practice!
Wild Handstands #2
Hollow body position, grim!
Pole Dance Class Routine – 23/04/20
The routine taught in class - Somebody Else - The 1975
Wild Core #1
5, 10 or 15 min workout for core strength!
Burlesque Class Routine – 19/04/20
Burlesque routine - The Dame Says by Ivy Levan
Pole Strength and Conditioning
Burlesque Class Routine 29/03/20
Burlesque class routine - Show Me How You Burlesque by Christina Aguilera
Wild Handstands #1
Intro to form for Handstands!
Legs and Bums for Runners
Legs and bum strengthening workout for runners!
Cupid Pole Tutorial
A tutorial to help you work towards, achieve or perfect your Cupids!
Warm Up for Handstands
An extra warm up for before handstand practice!
Side Climbs and Pretty Side Climbs Pole Tutorial
A tutorial on how to achieve or prefect your Side Climbs and Pretty Side Climbs.
A cool down and stretch out with Sarah and Rollo, perfect for after any workout!
Wild Cardio #1
Cardio with Sarah and Rollo
Workout for Pole Strength
A 20 minute workout to build and maintain strength for Pole and Aerial!
Wow Spin Pole Tutorial
A tutorial of Wow spins and variations on the classic.
Booty Beastings Banded
Banded Glute exercises to build a strong Butt!
Booty Beastings Body Weight
Body weight exercises to build a strong Butt!
Full Body Beastings Circuit 2
Full Body 12 minute workout
Full Body Beastings Circuit 1
Full body 10 minute workout
Intro To Foot Hooping
Learn how to hula hoop on your foot!
Vortex Lift Offs & Breaks
Learn how to Vortex with lift offs and breaks.
Partner Core Workout
Partner core workout
Perfect Your Isolation
Reverse Cat Roll
Breakdown of the classic floorwork move.
Can be done in bare feet also.
6 Minute Waist Hoop Workout
6 minute waist hoop workout!
FloorPlay – Lunge Switch Spin
Lunge switch spin floorwork move.
Can be done in heels or barefoot.
Learn how to Hand Hoop!
Leg Play – Ties & Unties
A tutorial on a classic leg-play technique.
How To Waist Hoop
Learn how to Waist Hoop!
Protected: I Can’t Pole! My Life Is Over!
Help and support for when the panic of no pole or aerial gets all too much.
Learn The Actual Hit Me Baby One More Time Choreo
The Real Live Actual Hit Me choreography - basically, with this video, you become Britney herself.
Running Posture and Technique
Improve your running form
Protected: Five Minute Guided Relaxation With Kaylee
Short guided relaxation using body scanning and breath work
Full body warm up for pole, aerial, handstands etc
Stretches for Middle Splits
30 min follow along stretch session focused on working towards middle splits.
Warm Up for Middles Splits & Japana
A 10 minute warm up to help get you ready for leg based stretch sessions.
Improve Your Lines for Pole, Aerial & Dance
Exercises to help eliminate micro-bends and improve your toe point to create beautiful lines in Pole, Aerial and Dance ft. guest appearance from Ella the floof
Heels Floor Lunge Spin Combo
Lunge Pole combo round pole in Heels.
Revitalising Grounding Flow
A simple Yoga flow to set you up for the day!
No equipment core and hip exercises to help with straddle mounts and inverts.
No Equipment shoulder stability exercises for any ability.
A basic warm-up to start your day or fitness regime.