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Online Pole Classes

Online Pole Classes: Conditioning + Strength Training

These online pole classes focus on building the strength necessary to train for pole dance, get strong, and most importantly - without injury.

Pole Training

Beginner Pole Dance Conditioning + Strength Training Series - Booty Camp!

  • Bundle
  • 5 Products

• GRIP • CLIMB • INVERT • BODY POINTS • Build a strong foundation to your pole practice with excellent technique, and the strength needed to stay injury free. This series includes all four beginner training modules, and PJ's general conditioning warm up. Train and condition to hold the various pole grips, climb the pole, invert with proper technique, and train your body grip points.
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Conditioning your Pole Grips | Beginner Pole Training

  • Course
  • 3 Lessons

Always feel like you're sliding off the pole? Tried once and left feeling like holding the pole is just way too hard on your shoulders? Don't worry - you can absolutely do this. Gripping the pole properly just requires a little bit of conditioning and engaging the proper muscles.
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Get ready to Invert! | Beginner Online Pole Class + Strength Training

  • Course
  • 9 Lessons

Having trouble getting airborn and tipping back into a pole invert? I got you. The following exercises will condition and strengthen while refining technique for inverting on the pole. Most importantly - they'll keep you injury free! This covers the basic foundations of inverting: static inverts.
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Learn to Climb the Pole | Beginner Online Pole Class + Strength Training

  • Course
  • 7 Lessons

Floor kitty no more! It's time to get air born and climb that pole. Pole climbing can be strange and difficult - until you learn the right technique that is! The following exercises will condition and strengthen while refining technique for pole climbs.
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PJ's Structured Beginner Pole Training Schedule

  • Course
  • 19 Lessons

You don't need more dopamine from one-off pole classes. The problem is not your body, your pole, or your sweaty hands. Your at home pole training is just missing one thing: structure. You need a structured plan with beginner-friendly progressions. That plan starts here.
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Warm Up & General Conditioning | Beginner Online Pole Class + Strength Training

  • Course
  • 14 Lessons

Let's get warm... without pushing too far! This pole specific warm up focuses on engaging the muscles in the ranges of motion we will be using them. We'll also include gentle weight training, PT, nerve glides, and other mobility exercises that help avoid injury.
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Consistency beats perfection. Progress follows.

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Join with a 3-Day Free Trial - Hit your first pole goals in days.

  • Full access immediately

  • Try it for 3 days, continue your first week as a member.

  • Continues at $44/month unless you cancel

  • No pressure — cancel anytime

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Pole Classes + Private Lessons

Here's what students are saying:

Plain Jane Reviews

"Plain Jane's pole class is an absolute joy! Every session is filled with playfulness, encouragement, and empowerment...

She has an incredible way of breaking down even the most challenging moves into small, manageable steps, making them feel achievable and exciting. Her focus on building strength ensures that we’re always progressing and gaining confidence in our abilities. The atmosphere is fun and welcoming, with students of all levels supporting and cheering each other on. It’s not just a workout—it’s a space to celebrate our bodies, challenge ourselves, and have an amazing time! Highly recommend! 💕✨"

- Anastasiia B.

"Taking private pole classes with Plain Jane has brought so much joy to my life!

She is a phenomenal instructor. Plain Jane maintains a great balance of moving at a pace you’re comfortable with and instills confidence to push yourself to the next level. I highly recommend taking classes with her!"

- Rebecca R.

"I’ve taken two private pole classes with Plain Jane and she’s an absolute delight!

She’s super friendly AND a phenomenal teacher—she’s particularly good at giving cues and making corrections in an encouraging way. Before each lesson she checks in to see what we want to focus on and learn. Most importantly she makes learning pole fun! I highly recommend her private pole lesson."

- Natalie B.