Courses for Newbies

PDC Movement Quality Guide

Free online course to help you trough your movement quality issues.

Online Pole Sport B1

This is the first (Beginner 1) level of PDC Studio's Online Pole Training. In this programme, you’ll find video explanations of all Beginner 1 techniques and elements we teach in our studio. The online training’s curriculum is identical to our studio programme. 

Pole Sport Group

Please check availabilities with us before purchasing this course as we can't offer cancellation and refund for studio bookings.

Dance Technique

Build a strong foundation in dance!

Mobility 1

Mobility 1 is a progressive course. suitable for everyone who wants to start improving their mobility level. Target of the course is to get you sit comfortably in a side lunge and bring your palms together above your head with stretched out arms. This training is mentored and connected to a student group where you can ask your questions and get feedback.

Home Workout

This programme is specifically designed for those who want to follow a workout routine from the comfort of their homes.

4-Week Programme For Beginners

We have made a 4-week workout timetable for our fresh beginners who are kick starting their fitness journey.

10 min workout

This 10-min magic workout routine is perfect for those who want to start exercising.

5-Day Mindfulness Challenge

Start your mindfulness journey with these short practices that don't require much time.

7 Days Fitness Challenge

Kick start your fitness journey with us. Join this challenge and test yourself.

10 Days Splits Challenge

This 10-day mentored challenge is a great way to start your flexibility journey.

21-Day Meditation Programme 🧘‍♂️

This 21-day programme offers a gentle and brief introduction to meditation practices with easy to follow daily prompts.

28 Days Running Challenge

This is the perfect opportunity to take control of your health, get outside more often, and release those endorphins to make you feel great.

The Bridge Challenge

Nothing looks more mesmerising than a bendy back. Get ready to nail your Bridge pose and improve your shoulder and lower back mobility with us.

The Core Challenge

Join the challenge and get the abs of your dreams!

Caterpillar Push-up Challenge

Caterpillar push-ups are perfect replacement for regular push-ups, adding a spine mobility aspect to their core and upper back & arm strengthening effects.

Fish Roll Challenge

Have you ever tried a floor trick? Join this challenge to try yourself in floor acrobatics!

Plantar Fascia Release

Do this exercise to release the post-running or dance training tension off your feet.

What's Mindfulness

This course offers free educational material about Mindfulness.

Introduction to Mindfulness

In the most simple sense, mindfulness means taking our focus to the present moment and away from other thoughts. In this course we want to introduce you to the physically and mentally healing world of mindfulness.

Mindful Minutes: A Step-by-Step Meditation Series

Mindful Minutes: A Step-by-Step Meditation Series is a thoughtfully designed self-paced, 10-step programme that guides you through the transformative journey of meditation.

Belly Breathing

This free course aims to introduce you to the most foundational technique of breathing exercises.

Yoga Nidra

Yoga Nidra, also known as “yogic sleep,” is a guided meditation practice that induces deep relaxation in a state between wakefulness and sleep.

Body Scan

This is a 2-section and 6-step course curated from open sources by PDC coaches.

Office Yoga

This class is also a part of the Introduction to Mindfulness course.

Meditations For Beginners

This self-paced course offers a gentle introduction to the world of mindfulness and inner peace