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. In our experience, items such as the below work well as alternatives:
– a rucksack filled with books or similarly weighted items. This can be used for leg exercises requiring heavier loading or to increase the intensity of normal bodyweight exercises
– a big bottle of some kind. Remember that 1litre of water equals 1kg, so if you can scrounge a large bottle of bike cleaner or even old gallon milk containers you can use them instead of dumbbells
– we all have cardboard boxes and storage containers lying around, these can be filled and held to add loading or you could try wrapping a ribbon round them to create handles
Swipe to see more session types
TAKE IT TO THE FLOOR
(Minimal equipment required)
We’ve created this session for those that might not be super confident in their strength or fitness and for those times when you simply don’t feel like hammering yourself because let’s face it, you can’t be firing on all cylinders 24/7.
TAKE IT TO THE FLOOR is a class that as the name suggests, utilises a lot of floor exercises to help keep the heart rate down. This class focuses on often neglected muscle groups and strengthening areas essential for good posture. For instance, the deep stabiliser muscles around your hips and back or the rotator cuff (muscles responsible for keeping your shoulder joint stable).
So if you’re after a lower intensity workout with plenty of coaching, we highly recommend this class!
(No equipment required)
Here we hit you all over and we hit you hard! BODYWEIGHT CIRCUITS sessions are largely circuit based and concerned with building overall fitness, strength and mobility.
No equipment is required for this session, so they’re a fantastic introduction to the way we work as well as a cracking higher intensity workout!
DUMBBELLS & KETTLEBELLS
(Some equipment required)
In these sessions we add in a bit of loading and look to really challenge you. However, our key focus is still on building muscular balance and mobility, so expect lots of single limb exercises and moves that will challenge your balance and coordination as well as how many reps you can do or what you can lift.
STRENGTH & CONDITIONING WORKSHOPS
(Some equipment required)
Our STRENGTH & CONDITIONING WORKSHOPS are predominately designed for endurance athletes as they are focused on the key muscle groups and joint movements used in cycling and running. However, because their focus is on building muscular balance and inherent strength, in reality, they are beneficial to everyone as they will build strength in the areas we all need it. So even if you run or cycle on a limited basis, these sessions will help you stay injury free, which is a real risk for inexperienced runners in particular.
(Some equipment required)
These higher intensity sessions are a mash up of our DUMBBELLS & KETTLEBELLS classes and our BODYWEIGHT CIRCUITS classes. Essentially a weighted circuit class that aims to get your heart rate up while testing your strength.
SPLIT ROUTINES: LEGS & UPPER BODY
(Some equipment required)
In these sessions we hit specific muscle groups and we hit them hard!
The fastest way to build strength and stamina is to overload specific muscle groups and then afford them plenty of recovery to develop.
If you are keen to really get stronger, we recommend hitting both of our SPLIT ROUTINE classes to ensure you are building strength and muscular balance over the whole body:
We have some fantastic and experienced trainers working with RIAK Fitness. Currently Rich & Tanya offer personal training services from the studio but each of Rich, Tanya and Sophie can also offer online PT for those preferring to train from home.
Check out our Personal Training page for more info.
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.
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.Justin
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