Strength & Conditioning Classes

We are so excited to be able to share with you our new strength and conditioning classes!  We think they’re fantastic, both in terms of the fitness benefits and in terms of the training knowledge we hope to impart.

In our sessions we teach participants how to perform exercises correctly and with good form.  The easiest way to think about them is as personal training sessions, just with a few more people present.  This means we really encourage interaction as our coaches are there not only to lead you through the workout, but also to answer any of your training questions.

Each session is different but the common theme is that all our sessions are concerned with 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 Full Body Conditioning classes and Strength Circuits classes.

For the sessions that do require some form of weights, generally speaking, the following will be sufficient:

– 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

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 an online membership (In-studio membership coming soon) from our Shop and follow the booking instructions you will be provided with; or

2) go straight to the Strength Class Booking Page and book onto and pay for a single session using the appropriate in-studio or online option from the drop-down.

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

Step 2: Join a session


If it is your first time attending the studio, there are a couple of things to note:

1) You will need to fill in an Athlete Questionnaire in advance of attending the studio.  Unfortunately, we cannot allow entry to anyone that hasn’t filled in a questionnaire; and

2) You will need to be familiar with our Stay Safe Rules; and

3) You will need to bring a few things with you:

 – a face mask (can be removed once the session starts);

– a water bottle;

– a sweat towel; and

– depending on the weather, dry clothes to put on for afterwards.

Athlete Questionnaire
Staying Safe Page


Shortly after booking has closed, you will receive an email with a link to the live Zoom coaching feed.  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.

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.