Outdoor
Virtual
In Home

TRAINING IN NATURE

The New Hybrid
Fitness
Training System

"I am loving this green space here!"

Virtual Upper Body Workout

Tuesdays @ 7:00 - 7:40am

Oct. 26th - Dec. 7th

This is a dynamic 40 Minute workout to get you pushing up like a champion. Mobilize, strengthen and flex all those muscles that work in synergy to allow you to perform perfect pushups.

Good form and technique will be taught and emphasized. A progressive workout will keep you challenged and motivated to stay on top of your game!

Pushup & Mobility

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LEG UP™️
40 MINUTE WORKOUT

Thurs. @ 7:00 - 7:40am

This workout will enable us to participate in a variety of sports and life activities.

A warm-up with dynamic movements followed by body weight movements will challenge our balance, mobility, strength, stamina and flexibility. Our Knees, hips and low back will be ready for whatever curves and lunges life thows at us.

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Winter Schedule

Core Exercises & Stretching

In a relaxed state, we focus inward to our core. With a series of Isometric contractions

and gentle dynamic movements we will build strength and enable better stabilization.

RIFT KORE ™️
30 MINUTE WORKOUT

Virtual Workouts

From our living room to yours - let's connect and exercise in real time. We offer dynamic workouts for all fitness levels. Personal Training & Small Group Classes are now open for booking! Let's get together and run, jump and leap into 2021 in the best shape of our lives!

Virtual Class Schedule

Live On Zoom

Oct. 26th - Dec. 11th, 2021 (7 Weeks)

Pushup & Mobility - 40 mins (Int.)

Tues. @ 7:00 - 7:40 am $87 ea

Kettlebell & Power Yoga - 60 min

Wed. @ 7:00 - 8:00am $110 ea (All)

Fri. @ 7:00 - 8:00am $110 ea (Adv.)

Strength & Mobility - 40 & 60 mins (All)

Wed. @ 8:30 - 9:30am $110 ea

Fri. @ 8:30 - 9:10am - 40 mins $87ea

Gentle Hatha Yoga - 30 mins (All levels)

Tues. @ 8:00 - 8:30am $75 ea

Thurs. @ 8:00 - 8:30am $75 ea

Yoga For Runners - 40 mins (All levels)

Wed. @ 6:30 - 7:10pm $87 ea

Leg Up™️ - 40 mins (All Levels)

Leg & Gluteal Training

Thurs.@ 7:00 - 7:40 am $87

The Jerk™️ & Rift Kore™️

TBC on Winter Schedule

Equipment

1or 2 kettlebells of different weights for kbell classes only, long power & shorty bands, yoga blocks and mat, foam roller

Cost for 7 weeks of Virtual classes

1 x 30 min Class/week $75

1 x 40 min Class/week $87

1 x 60 min Class/week $110

*Special rate for 3 or more classes per week - a 10% discount will be applied to your total.

"Household rate" for 2 or more people on one screen - a discount of 25% will be applied to the per person rate

(not to be applied to other discounted rates)

Payment

E-transfer prior to start of classes please.

Kettlebell

& Power Yoga

Virtual Group

This class will incorporate the best of power yoga and kettlebells for a dynamic and powerful workout. We will warm-up the body with dynamic sun salutations and key power yoga postures. The kettlebell workout will focus on the foundational moves to increase muscle strength, endurance, core strength, flexibility and co-ordination. A gentle yoga cool-down will calm your mind and ease you into our day.

Equipment Required: 1or 2 Kettlebells of different weights and a yoga mat.

Strength & Mobility

Virtual Group

This class is designed to gently challenge the body with a series of dynamic range of motion exercises. An emphasis is placed on balance which will help you to strengthen your stabilizing muscles throughout your total body. All muscles will be challenged and strengthened in many different ways by using functional fitness exercises requiring minimal equipment and yoga asanas.

Equipment required: power and shorty bands, yoga blocks and mat and a long foam roller

Gentle Hatha Yoga

Virtual Group

This class will sooth and ease you into a state of bliss. Gentle hatha breathing techniques and postures will help you to relax and let your body release tension. Stretch out your yoga mat and add a few cushions if you wish.

Equipment required: yoga mat, optional cushions or block(s), yoga belt or strap

RIFT

PHIIT TM

Outdoor Group

Be prepared to enjoy an extraordinary Small Group run and full body workout! Having the ability to run intervals during a 5 - 7 km run - is essential.

Masks, gloves and light layers of running clothes are essential. A headlamp and reflectors are great for night running.

We meet on Guigges St. in the Byward Market and then run a fabulous route around the some of the best sites of downtown Ottawa!

A New Yoga Class!

Restorative Yoga
For Runners
Cyclists & Walkers

A Relax & Release Evening Class
Lower Body Focus

Wednesdays 6:30 - 7:10pm (40 mins)

Oct 27th - Dec 8th (7 classes)

All Levels

Virtual on Zoom

Cost: $87

Yoga mat, a strap or band, bolster or pillows and 2 yoga blocks if you wish.

Lower Body & Core

Fundamentals - Activate and release areas of the body that can become overstressed, tight and shortened.
Low Back, legs, hips, calves and feet

Restorative Yoga

Sooth and ease yourself into a state of bliss in this wind down evening yoga class. A restorative yoga approach with gentle and longer held asanas (postures) will help to balance the nervous system and enable the mind and body to quiet and heal. Slow movements and long held asanas help to release tight connective tissue, increase flexibility, circulation and aid muscle recovery.

Set up your yoga mat and let yourself release and open. This evening class will help you to chill out and drift off to a peaceful recovery sleep.

E-mail to Register

RIFT PHIIT TM
Outdoors
Oct. 26th - Dec. 11th, 2021

Join us for Fall Training Outdoors!

(7 weeks - 1 or 2 x/week)

Tues @ 5:45 - 6:45pm

Sat @ 8:00 - 9:00 am

It is time to get outdoors and RIFT! This is a 6 week program of running intervals of 5 - 10 mins mixed with intervals of body weight exercises. A gradual progression of cardio endurance, strength, mobility, and flexibility will push our fitness levels to new heights.

New members are welcome to join us for a try out on the first day of classes. We ask that you be able to run 5 km.

Location: A Downtown Ottawa route around some of the best sites in the city! Experience being a tourist in your own city while working out!

We meet on Guigges St. in the Byward Market and then run a fabulous route around the Ottawa River.

Rift PHIIT Outdoor Class Prices

1 Class per Week $154

2 Classes per Week $308

Payment: E-transfer prior to class start please.

Be prepared to enjoy an extraordinary Small Group run and full body workout! We maintain at least 2 metres apart at all times. Masks, gloves and light layers of running clothes are essential. A headlamp and reflectors are great for night running.

*In case of inclement weather (lightning storm) we will offer a virtual class on Zoom instead of outdoors.

Payment: E-transfer prior to class start please.