Online Strength & Workout Classes

There are tonnes of online workout providers out there, so what makes us different?  Put plainly, we are here to coach.  This means our sessions are all interactive, so you can get the advice you actually need and answers to the questions that will genuinely help you train smarter and achieve greater consistency.  The logic is simple, if we can improve your knowledge base and help you to make sensible decisions when it comes to your exercise/training, the more consistent you will be and the more of our classes you will come to!!

Each session type is different but the common theme is that all our sessions focus on building functional strength, muscular balance and improved mobility.

We also do not use tonnes of equipment.  This means that all of our sessions can also be joined from home online with minimal fuss and a bit of resourcefulness. 

What equipment do you need to join online?

Some of our workout classes don’t require any equipment at all, such as our Bodyweight Circuits classes.

For the sessions that do require some form of weights, generally speaking, the below will be sufficient.  Regardless, you will receive further guidance on what you will need when the coaching feed link is sent out shortly before each session:

– a heaver pair of dumbbells for doing leg exercises, such as squats, lunges and deadlifts

– a lighter pair of dumbbells that you can lift above your head for upper body exercises

– a miniband such as this one from Sundried (use code ‘RIAK’ to receive 50% off all your Sundried purchases)

– a set of resistance bands of varying strengths

– some form of stool or chair

What if I can’t get hold of some of this equipment?

That’s not a problem, you just might need to be a bit innovative and identify things around the house that you can use SAFELY to perform exercises.

To give you a few ideas, why not try this FREE Around The House Workout!

Session Types

Swipe to see more session types

Joining our sessions

Step 1: Book onto a session

Once you are ready to join a session and have checked the timetable for when your chosen session is on, it’s time to book!

There are two ways to gain access to our sessions:

1) purchase a RIAK ONLINE membership (see below) from our Webshop and follow the booking instructions you will be provided with; or

2) go straight to the Online Strength Class Booking Page (see below) and book onto and pay for a single session.

Please note, booking for all sessions closes 1-hour before the relevant session start time.

Step 2: Join a session

Shortly after booking has closed, you will receive an email with a link to the live Zoom coaching feed and details on what equipment you will likely require.  Once ready to join, open the email on the device you have Zoom downloaded on, click the link and it will open the app and take you to the correct meeting page.

Download Zoom here


Sophie’s full body conditioning workout classes offer a fantastic range of functional exercises covering all muscle groups, for all abilities. Each session is highly professional, well planned and unique, with a huge variety of body weight movements and no equipment needed. I’ve seen noticeable results since starting and look forward to every class. It’s brilliant to be able to work out in a friendly environment from the comfort of your own home and for such a reasonable price, too. Bring on the next session!

Lucie H.

Originally my partner and I were apprehensive about joining a class at Riak, as we are by no means athletes and were not feeling particularly fit enough to tackle any super hardcore exercise. However we tried a group strength class last night and were pleasantly surprised. Still a good workout, but class sizes are small (we had 6 in our class), allowing a slightly more personal approach encouraging participants to work within their own ability. In particular I liked that Richard uses his knowledge to create workouts that serve the dual purpose of strengthening for better muscular alignment and posture, as well as getting a good workout. All the more important when you’re working from home full time! Highly recommend giving them a try.


I am a regular runner and this is usually my exercise of choice. Before doing Sophie's Strength & Conditioning sessions I never spent much time focusing on strengthening my core or doing anything around muscle conditioning. Sophie has introduced me to the importance of this alongside regular runs. These sessions have really improved my running and I feel a lot stronger as a result.

Amy E.

Sophie’s workouts have been absolutely perfect for keeping me from going crazy in a very strict lockdown in South Africa. Since getting back on the road, both running and cycling I am feeling the difference thanks to both the Fully Body and the Strength & Conditioning sessions - a stronger core and less stiffness after long rides/runs! It's shown me that it's good to mix things up and that actually I enjoy the higher intensity sessions, as they are varied, short and sweet but I still get a sweat on and I feel great afterwards! So handy! Thank you!

Chloe R.

Taking part in Sophie's Full Body Conditioning workouts has been one of the real highlights of lockdown and something I would definitely recommend to friends and family. Her enthusiasm and expertise always shines through and if I miss a session, she's on hand to personalise a workout set for me to do in my own time. Each session focuses on particular muscle groups and I'm really enjoying seeing the progress I've made week on week.

Chris H.

I’m so glad I tried out one of Sophie’s classes. I have been doing three sessions a week for the last 5 weeks and I am totally hooked on them. Every session Sophie works our whole body and is so motivating throughout the class. After just 5 weeks I am already noticing a huge difference in my physical appearance. My body feels a lot more toned and I have lost 3kg of weight! As well as the physical benefits I am appreciating the mental side of exercise. Each session really sets me up for the day ahead. Thank you very much Sophie for all the fantastic workouts.

Tanja F.

As someone who is by no means a triathlete, or even an athlete! Rich spurred us on to keep going and gave useful tips as we went. I'm still aching from Saturday's strength class! Rich has a really scientific approach to exercise which helps you understand how to improve small things that will make a big difference.

Georgie N