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OUR SESSIONS

HD&F SESSIONS

Herts Dance & Fitness is a fusion of Pole and Aerial training. We pride ourselves on our friendly atmosphere and our well-rounded sessions.
Our school is based in Welwyn Garden City, Hertfordshire, However you can find us around the country teaching workshops and trainings. . 
Our instructors offer group session and  privates on request.

DROP IN PRICES: £12 per session
10 x  IN PERSON MEMBERSHIP: £90
7  x ONLINE MEMBERSHIP: £40

Pole has been around for many years, although it is still classed as a fairly new activity, it is thanks to our OG polers in the 80's and those in the strip clubs who brought it into the mainstream. Pole can be many different things, and you can enjoy this activity in multiple of ways including fitness, art, sexy, sport. Pole can be anything you want it to be. We are lucky here at HD&F we have a group of well-rounded instructors who teach all styles. Herts Dance & Fitness have been teaching pole for over 13 years in the community. Pole fitness and dance has expanded across the world and here at HD&F we are proud of our roots and as one of the very first pole studios in Hertfordshire we are still going strong. With a special emphasis in safety and fun all our trainers have multiple years of experience and are all qualified by XPERT Pole Fitness. With a big mix of classes, you can choose from beginners to advanced and from conditioning to sexy style. Choose a style and instructor that suits you.

Aerial Arts has always been seen in the circus tents, or big shows such as cirque du soleil. Over the last 10 years this art has become far more accessible and is known not just as an art but as a fitness and a dance form. With TV programmes and films such as the Greatest Showman this exploded the aerial scene allowing more people to be aware of this spectacular activity. All our Aerial Instructors have been training for many years. Our equipment is all fully rated and mats are used in every session. 

 All training sessions must be booked in advance. 

BEGINNERS POLE

MONDAY: 8.30PM
TUESDAY: 7.10PM
SATURDAY: 12.20PM


If you have never tried us before and want to get started, our beginner’s pole is the perfect way to build strength and work on your confidence. Start from the beginning, learn spins, conditioning, and routines to get used to working with the pole. This is just for new starters so all other members will be at the same level. This session is where you will quickly become a pole addicts.

 

 

 

AERIAL HOOP

MONDAY - PROGRESSION HOOP : 6PM
WEDNESDAY - MIXED HOOP : 6PM
THURSDAY - BEGINNERS HOOP : 6PM
SATURDAY - MIXED HOOP : 10AM

 

Aerial Hoop is amazing for working out your whole body. The best thing about this form of dance/fitness is that ANYONE can do it. Learn from the very beginning, how to lift and control yourself in and out of the hoop and striking some awesome poses, all the way up to advanced.

We have a mix of classes from beginner, mixed ability and progression classes.

MIXED ABILITY POLE

MONDAY - ONLINE : 7PM
WEDNESDAY : 6PM
THURSDAY : 8.20PM 
SATURDAY : 11.10AM

The HD&F mixed ability session is great for all levels from lower beginner to advanced. This class is tailored to each level and will give you an idea of what you can achieve by working on your building blocks and progressions. Vanessa and Amanda our instructors are great at working you hard and progressing you at the right pace. Even though you can attend as a beginner we recommend that you have had some experience in pole to get the most out of this class. 

AERIAL SILKS

TUESDAY : 6PM
SUNDAY : 11.10AM

Aerial Silks is one of the oldest circus art forms in history, professionals have been wrapping themselves in a silk and flying for many years. Now made accessable in a fitness setting,  we do recommend that you have some pole or aerial experience as you will need some upper body strength. This mixed ability silks class with have you wrapped and rolling in no time.

Our Aerial Silks instructors have been performing and teaching for years and will be able to walk you through the moves step by step.

BEGINNER POLE TRICKS AND INVERTS & INTRO TO FLIPS & DROPS

THURSDAY : 7.15PM - INVERTS & INTRO TO FLIPS
FRIDAY: 6.20PM - BEGINNER POLE TRICKS

If you have started mastering the basics and prefer the fitness / tricks elements of pole then this is the class for you. This class will focus on the beginner tricks and conditioning element of pole, working on gaining strength and ultimately making pretty shapes. We recommend that you attend at least 3 of our beginners classes before you join this. If your feeling brave and feel like you want to take step then Intro to Flips is a great class. With Limited numbers, this class focuses on everything upside down and fun flips and drops. Ideal for a higher beginner.

AERIAL YOGA / HAMMOCK

MONDAY - AERIAL HAMMOCK - 6PM
SUNDAY - AERIAL YOGA - 10AM

Our Aerial Hammock / Yoga is a mix of stretch, flex, yoga, Pilates, relax and tricks. The is great for those who want to work on strength and flexibility.
The hammock is also great for those with back problems or if you are struggling with stress. The session is structured so you get a little bit of everything whilst hanging around. Perfect for Beginner – Advanced.  This is a great introductory to aerial and flexibility.

FLYING POLE

SATURDAY - 1.30PM

Our Flying Pole sessions are a great way to mix your love of Pole and Aerial. Our flying poles are specifically designed by X-POLE to hang from the ceiling, allowing you to learn the cool tricks of pole but hanging in the air. This is a fun session for those who already do Pole or Aerial training.  You must have attended at least 3 pole or aerial sessions to attend. 

ADVANCED POLE - FACE TO FACE & ONLINE

WEDNESDAY  - 8.20PM

This is for intermediate to advanced students only, learn the latest trick and work on cool combos.  You must be able to invert competently to attend this session and feel confident in higher intermediate moves.  This is HYBRED  and can be booked either in the studio or online at home. Recordings available.
This  is fast moving and so you must be attending for longer than 6 months to attend.

TRAPEZE

THURSDAY : 7.15PM - INVERTS & INTRO TO FLIPS
FRIDAY: 6.20PM - BEGINNER POLE TRICKS

Our Aerial Trapeze is another fun way of making pretty shapes with the equipment, this is a static trapeze lesson and will focus on strength and flexibility within the trapeze. This is mixed ability so if you have never tried aerial before or are a pro you are welcome. 

SASSY POLE

TUESDAY - 8.30PM

Our out of hours SASSY is the perfect space if you love Pole Heels and rolling around the floor. This is lights down, heels on and enjoying the freedom of feeling sexy. This session has limited numbers and is not for the shy poler. If you want to work on your confidence then this is perfect.

 

ONLINE AT HOME

MONDAY: ONLINE ABS - 6PM
MONDAY: MIXED POLE - 7PM
MONDAY: FLEXY LEGS - 8PM
WEDNESDAY: ONLINE INTER ADVANCED POLE - 8.20PM
THURSDAY: ONLINE ABS & BOOTY - 6PM

We still have a mix of ONLINE Classes for you to attend at home. You can attend in person or request a recording from the instructor. All Online classes will continue for the next 6 months. 

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