Adult Classes
Learn About Our 4 Adult Class Options
Strength Class
Elevate your fitness with our Strength Class, designed to build muscle, enhance power, and improve functional movement. Perfect for all levels, this class focuses on weightlifting techniques, progressive resistance training, and mobility to support a well-rounded and strong body.
ExpressFit 45
Get a full-body workout in just 45 minutes! Our ExpressFit 45 Class combines high-energy circuits with easy to learn functional movements, giving you a time-efficient way to boost strength, cardio, and endurance—all while having fun in an energetic group training setting.
Cross-Training
Push your limits with our Cross-Training Class, blending cardio, strength, and agility exercises into a dynamic workout. Whether you're an athlete or just looking to improve overall fitness, this class keeps you engaged with Olympic lifting, Gymnastics, and cross-training exercises!
Semi-Private
Experience the best of personalized coaching with our Semi-Private Training sessions. Work in a small group with tailored guidance to achieve your goals, whether it’s strength, mobility, or endurance. Get the results you want in a supportive small group environment.
INTRODUCING Membership Option #1
Strength + ExpressFit Membership
Access To 2 Class Offerings!
Access to all of our strength & expressfit classes!
100% risk free - 14 days Notice on membership cancellation
Unlimited Membership
Access to unlimited classes per week
Get expert guidance tailored to your goals.
Stay motivated & accountable with like-minded people.
Proven results in less time
Total value: $297
Today Just $95 Bi-Weekly
Matthew Hands
Awesome place to get fit! I’m new to a lot of the exercises and the coaches are constantly giving me individual attention in classes to improve my technique. What I noticed right away was everyone was super friendly, welcoming, and supportive. Vibes are immaculate!
Who's This Perfect For
Jump Right Into Strength & ExpressFit Classes with No On-Boarding, No Additional Fees, and No Long Term Contracts.!
BUSINESS OWNERS
Young Parents
Retirees
Shift WOrkers
People with Muscle and Joint Pain
People With Busy Schedules
PRICING
Choose Your Plan
2x Per Week
$75 Bi-Weekly
2x Classes Per Week
$18.75/ Class
Access to Strength & Expressfit 45
2-Week Notice To Cancel
No contracts - cancel anytime
3x Per Week
$85 Bi-Weekly
3x Classes Per Week
$14.16/ Per Class
Access to Strength & Expressfit 45
2-Week Notice To Cancel
No contracts - cancel anytime
Unlimited
$95 Bi-Weekly
Unlimited Classes Per Week
As little as $7.91/ Per Class
Access to Strength & Expressfit 45
2-Week Notice To Cancel
No contracts - cancel anytime
INTRODUCING Membership Option #2
Strength + ExpressFit + CrossTraining
Access To 3 Class Offerings!
Access to all of our Strength, Expressfit & Cross Training classes!
100% risk free - 14 days Notice on membership cancellation
Unlimited Membership
Complete Our On-Ramp Program To Prepair Yourself For A Higher Caliber of Training
Get a discount on your Unlimited Membership
Access an additional class offering: Cross-Training!
Total Savings: $100
Today Just $91.88 Bi-Weekly
Matthew Hands
Awesome place to get fit! I’m new to a lot of the exercises and the coaches are constantly giving me individual attention in classes to improve my technique. What I noticed right away was everyone was super friendly, welcoming, and supportive. Vibes are immaculate!
Who's This Perfect For
Before Starting Cross-Training Classes we have all new members begin with a consultation, then move into On-Ramp Sessions (Based on their experience with Cross-Training, all before joining their first class, to ensure the best training experience.
People Looking FOr A Challenge In The Gym
Those Who Like to Learn To Skills ie: (Rope ClimbS)
People Who Enjoy Cross-Training
Those WHo Want To Learn To Olympic Lift
Former Athletes Looking To PuSH Themselves
People With The Desire To Maximize Their Abilities
PRICING For A CRoss-Training membership
Choose Your Plan
1x On-Ramp
$85/ Session
1-5 Sessions Based On Experience
Learn Oly Lifting + Gymnastics
Learn Basics of Cross-Training
5x On-Ramp
$425 For 5 Sessions
1-5 Sessions Based On Experience
Learn Oly Lifting + Gymnastics
Learn Basics of Cross-Training
Unlimited
$91.88 Bi-Weekly
Unlimited Classes Per Week
As Little As $7.65/ Per Class
Access All 3 Class Options
2-Week Notice To Cancel All Memberships
Super Simple 3 Step Process
(Only Applicable to our Cross-Training Membership)
Step 1: No-Sweat Consultation or FREE Trial
Sit down with one of our coaches to discuss your goals, challenges, and fitness history. This friendly, no-pressure chat is all about understanding how we can help you succeed and ensuring you feel confident about starting your journey with us. Or jump in on a FREE trial class to experience ExpressFit or Strength Class..
Step 2: Complete The On-Ramp Program
Learn the foundations of strength, fitness and cross-training in our On-Ramp Program. Our expert coaches will guide you through proper techniques, movement patterns, and exercises to ensure safety and build confidence in the gym. 1-5 sessions depending on your experience level.
Step 3: Join Group Classes At A Discount Rate
Once you're ready, dive into our group classes, you'll be able to do so at an exclusive discounted rate. Enjoy fun, motivating workouts alongside a supportive community accessing our 3 unique class types; strength, expressfit, and Cross-training.
Ready to get started?
INTRODUCING Membership Option #3
Semi-Private Training
Semi-Private
Small Group Training with 1-3 other individuals.
100% risk free - 14 days Notice on membership cancellation
1-4x Per Week
A personalized program for your goals.
Training in a small group to keep things fun!
Personal training experience at a fraction of the cost.
Get free open gym with a 2x Per Week or more mebership!
Start with a FREE Consultation
Matthew Hands
Awesome place to get fit! I’m new to a lot of the exercises and the coaches are constantly giving me individual attention in classes to improve my technique. What I noticed right away was everyone was super friendly, welcoming, and supportive. Vibes are immaculate!
Our Ethos
Learn about who we serve with our classes
Designed with your busy life in mind, our ExpressFit 45, Strength Class, Semi-Private Training and Cross-training is perfect for working professionals juggling a packed schedule, recent retirees ready to invest in their health, and young parents looking for a much-needed energy boost. In just 45–60 minutes, you’ll experience a high-impact workout that builds strength, enhances endurance, and reduces stress—all tailored to help you fell, look, and perform your best.
Whether you’re stepping away from the office, reclaiming your time, or setting an example for your family, these classes delivers efficient, measurable results for a stronger, healthier, more confident you.
We've got four great class options for what ever you might be looking for:
ExpressFit 45: 45-Minute high intensity classes designed to get you fit fast!
Strength: This class is all about building strength, muscle, and improving health.
Cross-Training: A class for people Looking to learn olympic lifting, gymnastics, and high-intensity fitness. (Some conditions apply: May require an on-boaring program)
Semi-Private: For those of you who want some more personalized attention, or feel as if you aren't quite ready yet to try group classes. Semi-Private training is the perfect small group setting, to get the best of both personal training and group fitness in a small group setting.
View our Schedule For All of Our Group Class Programs Below
Class Schedule
Frequently Asked Questions:
About Our Classes
ExpressFit 45 Classes
Dive into ExpressFit 45 for a high-intensity, 45-minute blitz designed to amplify calorie burn and elevate your energy. Our sessions pack strength and cardio into dynamic intervals, delivering a quick, full-body workout that's both effective and exhilarating. It's the perfect power-up for busy lives—come ignite your fitness journey with us!
FAQs: ExpressFit 45
How long are your ExpressFit 45 classes?
Our ExpressFit 45 classes are precisely as the name suggests—45 minutes long. This duration is carefully chosen to maximize your metabolic response, giving you the best possible "bang for your buck" in terms of fitness results. We've tailored this program specifically for busy working professionals who want to see effective results quickly. Each session is optimized to enhance your fitness, boost your energy levels, and fit seamlessly into your hectic schedule, ensuring you can maintain regular workouts despite a busy lifestyle.
Do I need to be experienced to try this class?
No, you don't need any previous experience to join our ExpressFit 45 class. Our program is designed to be scalable, which means that exercises can be adjusted to accommodate various fitness levels. Whether you are just starting your fitness journey or are looking to push your limits, this class can be tailored to meet your needs. The challenge is what you make of it—our coaches are here to help ensure you find the right intensity for your workout. So, don’t hesitate to try this class; it’s a great opportunity to challenge yourself in a supportive environment.
Can I try a FREE ExpressFit class?
Absolutely! We offer your first class for FREE! This no-commitment opportunity allows you to experience our program firsthand and see how it aligns with your fitness goals. It's the perfect way to get a feel for the class atmosphere, meet our coaches, and determine if it's the right fit for you. We're confident you'll love the energy and community at Between The Bumpers, and we look forward to helping you start your fitness journey with us.
What is the structure of a typical ExpressFit class?
Our classes are meticulously designed to be efficient and meet the major fitness needs of most individuals. Here’s how we structure a typical session:
Dynamic Warm-Up (5-10 minutes): We begin with a dynamic warm-up to increase your heart rate, get you sweating, and properly prepare your body for the workout ahead.
Strength Training Block (12-16 minutes): Following the warm-up, we focus on building strength and muscle through functional movements. This segment utilizes a variety of equipment such as dumbbells, kettlebells, and body-weight exercises to enhance your strength in a balanced manner.
High-Intensity Interval Training (HIIT) Section (10-20 minutes): We then transition to our HIIT section, which is geared towards high-intensity fat-burning cardio training. This part of the class combines weights with cardiovascular exercises to maximize calorie burn and improve overall cardiovascular health.
Each class is structured to ensure you receive a balanced workout that addresses strength, muscle building, and cardiovascular fitness within a compact 45-minute session, making it ideal for anyone looking to get the most out of their gym time.
Strength Class
Unleash your full potential in our 60-Minute Strength Class. Combining expert coaching with a focused, high-energy environment, this class is designed to build muscle, improve functional strength, and boost your confidence. With structured programming and a supportive group atmosphere, you'll tackle challenging yet rewarding workouts that deliver results you can see and feel. This is your time to get stronger, move better, and thrive.
FAQs: Strength Class
How is this different than ExpressFit 45 Class?
While the ExpressFit class focuses on quick, high-intensity workouts for maximum efficiency, completed in 45-minutes, the 60-Minute Strength class dives deeper into strength-building exercises with a more comprehensive approach. This longer session allows for more focused technique work, heavier lifts, and tailored progressions to build functional strength and resilience.
Who is the class designed for?
This class is ideal for adults looking to increase their overall strength, improve their movement, reduce muscle pain and soreness, and build confidence. Whether you’re a busy professional aiming for better performance, a retiree seeking to stay active, or a young parent working toward personal goals, this class is for you.
Can I try a FREE Class?
Absolutely! We offer your first class for FREE! This no-commitment opportunity allows you to experience our program firsthand and see how it aligns with your fitness goals. It's the perfect way to get a feel for the class atmosphere, meet our coaches, and determine if it's the right fit for you. We're confident you'll love the energy and community at Between The Bumpers, and we look forward to helping you start your fitness journey with us.
What is the typical structure of a strength class?
Our classes are meticulously designed to be efficient and meet the major fitness needs of most individuals. Here’s how we structure a typical session:
Dynamic Warm-Up (15-20 minutes): We begin with a dynamic warm-up to increase your heart rate, get you sweating, and properly prepare your body for the workout ahead.
Strength Training Block (20-25 minutes): Following the warm-up, we focus on building strength and muscle through functional movements. This segment utilizes a variety of equipment such as barbells, dumbbells, kettlebells, and body-weight exercises to enhance your strength in a balanced manner. Focusing on the big four movement patterns of squatting, pressing, pulling and deadlifts, this class gives you a well rounded strength program.
Accessory Work Section (10-20 minutes): We then transition to accessory work, which focuses on smaller muscle groups such as shoulders, hips, grip strength, as well as high intensity cardiovascular fitness to give you great results in a fraction of the time of traditional cardio.
Each class is structured to ensure you receive a balanced workout that addresses strength, muscle building, and cardiovascular fitness within a 60-minute session, making it ideal for anyone looking to get the most out of their gym time.
Cross-Training Class
For adults looking for a bit more of a challenge in the gym, we've got Cross-Training Class. Forge a stronger, more resilient you with our Cross-Training class, complete with a comprehensive onboarding program to set you up for success. This class emphasizes proper technique and progressive overload to enhance your power and performance. Start with the fundamentals and advance confidently, knowing you're prepared to tackle every challenge head-on.
FAQs: S&C Class
How Do I Get Started?
At Between The Bumpers, we ensure that all newcomers to our Strength & Conditioning classes begin their fitness journey with our On-Ramp program. This introductory course consists of up to five personalized 1-on-1 training sessions. The On-Ramp program is meticulously designed to prepare you physically and mentally for regular classes, teaching you the essential exercises, terminology, and class flow. Our goal is to build a solid fitness base, reduce injury risk, and ensure you are confident in your movements. By the end of the On-Ramp, you’ll be ready to join the community with confidence and a greater understanding of how to achieve your fitness goals safely and effectively. Join us to start your path to a fitter, stronger you.
Can I Skip The On-Ramp Program?
It depends on your background in functional fitness. If you have substantial experience with functional training methods, including familiarity with our core exercises and safety protocols, you may be eligible to skip all or part of the On-Ramp program. We evaluate each individual's skills and experience on a case-by-case basis to ensure safety and readiness for our group classes. Please schedule a consultation if you'd like to discuss your training history, and we can arrange for an assessment to determine the appropriate starting point for you at Between The Bumpers.
What Is The Structure Of Classes
Each of our 60-minute classes at Between The Bumpers is structured to provide a comprehensive workout experience, designed to improve fitness in a balanced and effective manner. The class flow includes:
Warm-Up: We start with a dynamic warm-up to prepare your body for the workout, increasing your heart rate and loosening up your muscles.
Skill Work: Next, we focus on skill development, where you'll practice specific movements that are key to the day’s workout. This could include anything from Olympic lifts to gymnastic skills, tailored to improve your technique and efficiency.
Strength Training: The session then progresses to strength training, which aims to improve your overall strength through exercises that target major muscle groups.
Metabolic Conditioning: Following strength training, we shift to metabolic conditioning, a high-intensity workout designed to boost your cardiovascular endurance and metabolic rate.
Cool Down: Finally, we conclude with a cool-down period to gradually reduce your heart rate and stretch your muscles, aiding in recovery and flexibility.
Each phase is designed to build upon the last, ensuring you get a full-body workout that enhances strength, endurance, and mobility, all within a supportive community setting.
What types of exercises are included in S&C Class?
Our classes at Between The Bumpers feature a diverse array of exercises designed to improve overall fitness, strength, and agility. Here’s what you can expect:
Gymnastics Movements: Exercises focusing on body control and flexibility, enhancing balance and agility. Pull-ups, rope climbs, toes to bar, etc...
Weightlifting: Techniques from Olympic-style and powerlifting to build core strength and power. Cleans, Snatches (here and there), Deadlifts, Squats, and more!
Dumbbell Workouts: Integrated for added resistance training to boost muscular endurance. DB presses, snatches, goblet squats, lunges, rows and much more!
High-Intensity Cardio: Including activities like rowing, running, and jump roping to elevate heart rate and endurance. We also use bikes, ski ergs, hay bales...that's right we are on a farm and push some bales around in the summer!
Skill-Based Exercises: Such as rope climbs and box jumps, Turkish get ups, combining strength with technique to refine overall physical skills.
Understanding that the variety and intensity of these exercises might seem daunting, we place great emphasis on making the experience accessible and less intimidating. Our On-Ramp program and the skill development segment of each class are designed to ensure that everyone, regardless of their fitness level, learns the proper techniques and finds the right scaling options for their abilities. Our goal is to make sure you feel confident and safe in your fitness journey, equipped with the knowledge to perform each exercise effectively and securely.
Semi-Private Training
Experience the personalized focus of one-on-one coaching combined with the motivation of a small group in our Semi-Private Training Class. With individualized attention and custom fitness plans in a supportive, semi-private environment, you'll achieve your health goals in record time. This class is your opportunity to thrive with tailored guidance and shared energy.
FAQs: Strength Class
How is this different than Personal Training?
Semi-private training at Between The Bumpers combines the personalized attention of personal training with the communal atmosphere of a group session. Each participant in semi-private training receives a customized workout program tailored to their specific fitness goals. While the initial warm-up is conducted as a group, the main workout is individualized, allowing each person to follow their own regimen. This setup keeps the environment social and supportive as you train alongside others, yet ensures that your fitness program is personalized to your needs. This format offers the benefits of personalized training at a more accessible price point, making it an excellent option for those who enjoy both individualized attention and the motivating presence of a group.
Do I get my own workout program in this class?
Yes, in our semi-private training classes at Between The Bumpers, you receive a personalized training program tailored specifically to your fitness goals and needs. While the warm-up is conducted together with the group, the main portion of the session involves individualized plans that our coaches have developed for each participant. This allows you to focus on your own fitness objectives while working out in a supportive, social environment alongside others who are also following their custom programs. This personalized approach ensures that you make consistent progress tailored to your personal health and fitness goals. We will design a personalized workout for each day of the week that you train with us, and every 4-weeks we have you provide us with feedback so that we can continue to adapt your program with your ever evolving goals.
Why wouldn't I just do group classes instead?
Choosing semi-private training over group classes at Between The Bumpers offers several unique benefits. While group classes are great for energy and motivation, semi-private training provides a more tailored approach to your fitness:
Personalized Programming: You receive a custom workout plan designed specifically for your fitness level and goals. This personalization is ideal if you have specific objectives, need accommodations for injuries, or require focused coaching on certain skills.
Focused Attention: With a smaller group size, our coaches can give more individualized feedback and direct support throughout your session, helping you to refine techniques and ensure proper form.
Flexible Pacing: Your training can be adjusted more fluidly in a semi-private setting, allowing for modifications based on your performance and condition on any given day.
Social Interaction: While still benefiting from the community feel, semi-private training allows you to work alongside others without the larger class environment, fostering a different type of camaraderie and support.
Semi-private training is perfect for those who seek the community aspect of a group class but want more personalized guidance and coaching to achieve specific fitness goals.
How do I get started with semi-private training?
Getting started with our semi-private training at Between The Bumpers is a straightforward and personalized process:
No Sweat Consultation: Begin with a free, no-obligation consultation where we discuss your fitness goals, health history, and what you hope to achieve with semi-private training.
Assessment Session: Next, you'll have an assessment session with one of our coaches. This allows us to evaluate your current fitness level and any specific needs or limitations you might have.
Program Design: Based on the consultation and assessment, we'll design the first phase of your personalized training program tailored to your goals and needs.
Start Training: With your custom program in hand, you’ll begin your training sessions, working alongside a small group of peers in a supportive environment.
Ongoing Review: Every four weeks, you'll review your program with your coach to assess progress and make necessary adjustments to keep you on track towards your goals.
This structured approach ensures that your training is effective, personalized, and adapted over time to meet your evolving fitness needs.
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ABOUT US
We're more than just a gym — we're a catalyst for transformation in Stittsville. Embark on a journey to elevate your health and wellness with our expertly designed fitness classes, personalized coaching, and an unwavering commuSocial Iconsnity spirit.
HOURS OF OPERATION
Mon-Fri: 6am - 7pm
Sat: 9am - 11am
Sun: Closed
QUESTIONS?
Between The Bumpers Fitness
6511 Fernbank Road
Stittsville, ON K2S1B6
(613) 801-8684
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