How to get your a** up for online training?

We love the idea of training at home – taking care of our health and fitness, getting some self time, a break from daily stress and refreshing our charges.

What can be better?

Mmm…while the idea to itself sounds great (and it is!) bringing it to action can be somewhat difficult. Our room is small and maybe cluttered, the place is full of distractions and the neighbors just found the right time to turn on their washing machine.

For some of us lockdown translates to filling our free time with activities, focusing on our goals and all the things we couldn’t get the time to do before. For others the loss of structure and clear routine can make it harder to organize and actually find time for the activities that are important to us. For most of us it’s probably somewhere in between.

online training at home
’’Since quarantine time my skin has melded with the sofa and we have become one.’’ (Kaya)

So how do we manage to overcome those obstacles and find our way to our favorite classes?


Plan ahead. While joining an online class spontaneously can sometimes work, making a plan in advance makes you committed to the activity you chose – whether it’s fitness, stretching or rolling on the floor with your underwear.

Distractions can come (and they will!), but when you know something is in your schedule you are more likely to put your distractions to the side and come back to them later. There is a great value in giving and setting time for yourself. Knowing the session is live and will be joined by other humans just like you, can help as well.


Create a space that is comfortable and inviting. Treat yourself like you would treat your best friend – make a setting that is tidy, clean and neat. You want to make sure you have sufficient movement space (usually about the size of a yoga mat) and there are not too many distractions around. If possible put your phone on silent and turn off any popping applications on your computer screen. Depending on the type of class and your vibe you may also want to use some candles, scents, training equipment etc.

The more you set your space in an attractive way the more likely you are to want to use it. Creating your space doesn’t have to require a long time or effort –a few simple adjustments can be enough and get your ready and motivated for your training.


For some classes you might like to dress up in a certain way – if you are taking a pole class you can put your favorite pole wear on, for floorwork or striptease maybe some sexy lingerie, and for stretching classes perhaps comfortable active wear. Changing your outfit for a class gives your brain the signal something new and exciting is about to begin, creating a mental space for focus and full engagement in the class.

That being said – you can join ANY class with your pajama and you will be just fine 😉

Or as Marie Condo says, do whatever brings you joy!


Treat the class just like you would a regular ‘in person’ class. An online class is very much the same as a real studio class – the teacher explains, demonstrates, takes questions and gives corrections; the students follow along, ask questions and share their progress. As a student you are encouraged to actively participate in the class by sharing your screen, asking for clarifications and giving feedback whenever you feel like it. You can also see how the other students are doing and share your practice with the rest of the group. On that note –


Put your camera on (if possible). Knowing that we are being observed and noted often changes our approach and commitment to the class. When you know the teacher and possibly other students can see what and how you’re doing, this typically encourages to participate fully in the class and enhances the feeling of a ‘real’ experience. You are also welcome to share your voice and take questions by unmuting yourself.


Take a recording of yourself at the end of the class (if possible) .

Tracking your progress can be a great tool when working on flexibility, tricks or coordination. Seeing how from week to week your range of motion and skills develop and improve, will inspire you to keep going and track further the progress. The pictures and videos you take can also be shared with your friend and on social media and can also inspire other members of your community to be active and join classes.

Remember to tag @poleflowberlinas well so we share your great work as well 😉

Can’t wait to start dancing?

We love the idea of training at home

You can join an online class today from the comfort of your own home. At Pole Flow we currently offer plenty of online classes ranging from flexibility, conditioning, sensual flow and pole dance. Whether your goal is to become stronger, more flexible or just to have a great time – we have something for you!

Pole Dance

Monday 18:00-19:00 Intro to Intermediate

Tuesday 19:15-20:15 Spinning Pole all levels

Wednesday 18:00-19:00 Pole Flow all levels

Wednesday 19:15-20:15 Pole (static) Beginners

Thursday 19:15-20:15 Spinning Pole Beginners

Friday 18:00-19:00 Pole Intermediate

Friday 19:15-20:15 Exotic Pole Flow

Sensual Flow

Monday 19:15-20:15 Sensual Floorwork

Tuesday 18:00-19:00 Chair Dance

Wednesday 12:00-13:00 Chair Dance

Thursday 18:00-19:00 Striptease

Friday 20:30-21:30 Sensual Floorwork


Monday 12:15-13:15 Front Splits

Monday 20:30-21:30 Backbends

Tuesday 12:15-13:15 Middle Splits

Wednesday 10:45-11:45 Backbends

Wednesday 20:30-21:30 Front Splits

Thursday 11:00-12:00 Mobility Flow

Thursday 12:15-13:15 Front Splits

Saturday 12:15-13:15 Full Body Stretch


Monday 11:00-12:00 HIIT & Stretch

Tuesday 10:00-11:00 Flexibility Power Flow

Friday 11:00-12:00 Off The Pole Inversions

You can find the online schedule here and book here

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