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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

Apr12th - May 17th, 2022

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

New Classes!

Virtual on Zoom

Spring Training
Apr 11th - May 21st, 2022
(6 Weeks)

*Monday Morning Special
Register for all three of these new classes on Mondays and the rate is 50% off!
$205 - 50% = $102.50+hst

Lift Heavy - 40 mins (All)

Mon. @ 7:45am - 8:25 am $75+hst

Classic strength training to classical music. This is a class for everyone that wishes to apply the basic weight training exercises that are key to great functional fitness. Let's work with what you've got and build on it! If you just have light weights - then let's sharpen up our lifting technique and focus on mind body connection and strengthen by flexing and stretching with load.

E-Mail To Register

Powerful Arms - 30 mins (All)

Mon. @ 8:30am - 9:00 am $65+hst

Let's return our arms to former days of glory. Pump up the volume and build back better muscular strength, endurance, definition and shape. Don't let your triceps go underground and your biceps turn into bands of undefined soggy frogs. Strengthen your wrists to be able to open any jar! Please note this series of arm isolation exercises works in conjunction with regular upper body strength training sessions.
Equipment Required: 2 - 5 lbs dumbbells for wrists, 5lb & up for shoulders, biceps & triceps

Mobilize & Stretch - 30 mins (All)

Mon. @ 9:15 - 9:45 am

$65 +hst

This class is for everyone who wants to increase and maintain a great range of motion, release tight myofascia and gently stretch tight muscles that can cause pain and ultimately lead to poor posture and alignment.

Grab your exercise mat, long band, a long pole or broom handle, foam roller & yoga tune up ball(s)

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THe Jerk

Virtual Class 40 mins

Return to Schedule Fall 2022

@ 6:00 - 6:40pm

This is a high calorie burn workout with a unique range of dynamic full body movements to energize, build power & strength. Low impact & plyometrics movements for all fitness levels will be offered. Mobility will be emphasized in the warmup and cool down.

Equipment: 1 long Band for warm-ups

Cost: $75+hst

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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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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 2022 in the best shape of our lives!

Virtual Class Schedule

Live On Zoom

Apr 11th - May 21st, 2022 (6 Weeks)

Lift Heavy - 40 mins (All)

Mon. @ 7:45am - 8:25 am $75+hst

Powerful Arms - 30 mins (All)

Mon. @ 8:30am - 9:00 am $65+hst

Mobilize & Stretch - 30 mins (All)

Mon. @ 9:15am - 9:45 am $65+hst

Pushup & Mobility - 40 mins (Int.)

Tues. @ 7:00 - 7:40 am $75+hst

Kettlebell & Power Yoga - 60 min

Wed. @ 7:00 - 8:00am $95+hst (All)

Fri. @ 7:00 - 8:00am $95+hst (Adv.)

Strength & Mobility - 40 mins (All)

Wed. & Fri.@ 8:30 - 9:10am

40 mins $75+hst

Gentle Hatha Yoga - 30 mins (All)

Tues. @ 8:30 - 9:00am $65+hst

Thurs. @ 8:00 - 8:30am $65+hst

Yoga For Runners - 40 mins (All)

Wed. @ 6:30 - 7:10pm $75+hst

Leg Up - 40 mins (All)

Leg & Gluteal Training

Thurs.@ 7:00 - 7:40am $75+hst

Mobilize & Stretch - 30 mins (All)

Fri. @ 7:45pm - 8:15pm $75+hst

Equipment

1or 2 kettlebells of different weights for kbell classes only, long power & shorty bands, yoga blocks and mat, foam roller. Large resistance ball and bosu optional for Wed. 8:30 am S & M class.

Cost for 6 weeks of Virtual classes

1 x 30 min Class/week $65

1 x 40 min Class/week $75

1 x 60 min Class/week $95

All class rates +HST

*Special rate for 3 or more Virtual 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

Powerful Arms
Workout

Virtual Group

Let's return our arms to former days of glory. Pump up the volume and build back better muscular strength, endurance, definition and shape. Don't let your triceps go underground and your biceps turn into bands of undefined soggy frogs. Strengthen your wrists to be able to open any jar! Please note this series of arm isolation exercises works in conjunction with regular upper body strength training sessions.

Equipment Required: 2 - 5 lbs dumbbells for wrists, 5lb & up for shoulders, biceps & triceps

Restorative Yoga
For Runners, Cyclists & Walkers
A Relax & Release Evening Class
Lower Body Focus

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

Apr 13th - May 18th (6 classes)

All Levels

Virtual on Zoom

Cost: $75+ hst

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
Outdoors
Apr 16th - May 21st, 2022

Join us for Outdoor Spring Training!

(6 weeks - 2 x/week)

Tues @ 5:45 - 7:00 pm

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 $132 +hst

2 Classes per Week $ 264 +hst

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, hail or snow storm, extreme cold) or protest occupation of our downtown core - we will offer a virtual class on Zoom instead of outdoors.

Payment: E-transfer prior to class start please.