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
Session Types
Swipe to see more session types
NEW CLASS!
TAKE IT TO THE FLOOR
– Perfect for beginners/first-timers
– 30-mins
– 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!
BODYWEIGHT CIRCUITS
– Higher Intensity
– 45-mins
– 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!
STRENGTH & CONDITIONING WORKSHOPS
– Lots of coaching
– 45-mins
– 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.
WEIGHT CIRCUITS
– Higher Intensity
– 45-mins
– 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.
PERSONAL TRAINING
We have some fantastic and experienced trainers working with RIAK Fitness. 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.
Download Zoom here
