Meet up at the 5-star SaltyCrax Backpackers in Table View. The hostel is within walking distance from Kite Beach, transport terminals, restaurants, bars and shops. Early arrivals can spend the day either on a tour through the Cape Town city centre (optional extra) or simply relaxing on beautiful white beaches with picturesque views of Table Mountain. In the evening you will be served a healthy dinner and you’ll have a chance to meet the others guests from around the world.

After helping yourself to breakfast at Saltycrax, you will get a complete fitness assessment. You will do a weigh in, body fat measurements, discuss eating habits and ways to improve techniques. After the fitness assessment you will head to town with local transport. Here you will get a guided walking tour of the city, visiting all the historical sites! Once we arrive back at the hostel you will be met by our health chef who will teach you about healthy cooking and show you a few recipes to enjoy for dinner.

This session will be an hour long including a warm-up and ending with a full body stretch. Core work will be a focus at intervals of cardio training. The beach session will include a beach run/sprints/stair climbing and core work. The purpose is to get your heart rate up and down, which boosts both metabolism and fitness. Ideal for weight loss.

This is suitable for all fitness levels as you can push to their personal best. After a short break we hit the waves for a 2-hour surf lesson. We then have a well deserved lunch on the beach at a health food store (own expense). In the afternoon you will be introduced to your first pilates lesson to stretch out those muscles. The studio has a panoramic view of Blouberg, the sea and Table Mountain - beauty at its best while training. A healthy dinner will be cooked up for you back at the hostel by our chef.

On day 4 you will be introduced to TRX suspension training. This fun and intense way to exercise provides a full body strength workout! And you can regress or progress each body weight movement according to strength and fitness level. The rest of the day is at your own leisure to relax or visit some of the sites Cape Town has to offer. Dinner will be ready and waiting when you get back to the backpackers.

Participate in a 5 km run along the beach front. Afterwards you will take the MyCiti bus into Cape Town to hike the famous Table Mountain. Depending on your fitness level you can hike up and down or only one way and take the cable car (optional extra). At the top of the mountain you will have a chance to take in the stunning views and do the highest abseil in the world (optional extra). You will then have the afternoon at your leisure to explore the city.

Today you will have the chance to explore the scenic drives around the Cape of Good Hope. This includes a stop to see the penguins on the beach, maybe even a baboon and a leisurely cycle in the nature reserve.

Today we will start off with crossfit type training - always fun and challenging for each fitness/strength ability including full body strength training using ropes, chin up bars, squat jumps, rowing machines, free weights and core. You then head to Hout Bay on the MyCiti bus where you will have the chance to visit the local markets and then go snorkelling with the seals, an absolutely unforgettable unique experience. Due to the strong weather dependency, it is possible to substitute the seal snorkeling tour with a township tour or a similar activity. Once you arrive back we will have a sunset pilates session.

We will do a Warrior/Impy challenge in the park below the studio. This means a 2 km run around a quiet park with obstacles to hurdle, run up, jump over and swing across.

By the end of this week, you will know how to warm up correctly and how to stretch different muscle groups according to training done. You will know how to engage your core and know safe lifting techniques. You will be educated, so you can go home or to your local gym and exercise with an idea of where to start and how to train safely. You will also have your final measurements taken and see how you have done for the week. Your instructor will be happy to work out a home fitness program for you to do when you get home (optional extra) before we drop you off at either downtown or Cape Town Airport.

* Please note that all activities are weather permitting and could be cancelled/substituted. This itinerary may run in a different order depending on availability and weather conditions.
* Please note that the group size may vary and can be anything between one and 30 participants. In case of low participant numbers, you are likely to receive more personal trainer sessions throughout the week.

Airport drop-off
Welcome South African meal
7 nights accommodation
Daily breakfasts and dinners
MyCiTi bus pass
Fitness assessment
Cooking class
Snorkeling with seals
Surf lesson
Pilates lesson
TRX training
CrossFit training
Cape Point tour