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.

Enjoy a carb-conscious breakfast before starting your first day's activities. Start off with your fitness evaluation:

Fitness assessment, weigh in and body fat measurements
Discussion about your eating habits
Core assessment: Includes tips on how to engage core both during training and daily routines
Flexibility, push up and squat assessments are done with tips on how to improve technique

After your fitness assessment we head to town on local transport. In town we will do a walking tour visiting historical sites like the Castle of Good Hope and the Grand Parade. Learn about life under apartheid in South Africa at the Parliament Buildings and the District Six Museum. Shop for African arts and crafts in Green Market Square and St George’s Mall.

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 everyone can push to their personal best.

After a short break we hit the waves for a 2-hour surf lesson followed by 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.

Today 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 of Cape Town. Dinner will be ready and waiting when you get back to the backpackers.

Spend a day exploring the beautiful Cape Peninsula on this tour from Cape Town. With a professional local guide by your side, you’ll have the opportunity to get a true sense of the beauty and diversity of Cape Town as you meander along some of the city’s most precious gems.

Cape Town is famed for her iconic Table Mountain, but this city has far more to offer than just that. Just a short drive from the inner city, diverse fauna and flora, spectacular views and cultural delights will wow you. This tour combines the best experiences the Cape Peninsula has to offer, all in one action-packed itinerary.

Travel to Hout Bay harbour and enjoy free time to wander independently and revel in an unparalleled cultural experience with local traders, informal markets, fresh fish and chips and more. Or choose to board a glass-bottom boat and cruise to Duiker Island to view the lazy Cape Fur seals as they bob about and soak up the sun. Meander along the sheer drops of Chapman’s Peak Drive as you make your way to the Cape Point Nature Reserve.

Upon entry be sure to look out for roaming ostriches or mischievous baboons as you drive up to the breathtakingly scenic Cape Point. Remember to wear comfortable shoes, as the short hike to the top is not to be missed, offering panoramic views of the peninsula and the vast expanse of the Atlantic Ocean. Having your photo taken at the famed Cape of Good Hope sign, marking the southwestern-most tip of Africa, is a must.

Next up, you can get your fix of cuteness as you walk alongside African penguins at Boulders Beach and learn about these endangered creatures and the efforts being made to conserve them.

Today is all yours. Either relax on the beach, or take the MyCiti bus into Cape Town to hike the famous Table Mountain (optional). You can hike up and down or only one way and take the cable car down. 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). You will then have the afternoon at your leisure to explore the city.

Today we will start off with a CrossFit type training. Always fun and challenging for each fitness level and full body strength training using ropes, chin up bars, squat jumps, rowing machines, free weights and core. Fun and fast training with a warm-up and stretching. You then head to Hout Bay on the MyCiti bus where you will have the chance to visit the local markets and go snorkeling with seals. Once you arrive back we will have a sunset Pilates session. Because of the strong weather dependency of seal snorkeling, it is possible to substitute it with a township tour or similar activity.

We will do a warrior/impy challenge in the park below the studio with a warm-up and stretch to end. It's a 2-km run around a quiet park with obstacles to hurdle, run up, jump over and swing across. This program requires guts to overcome some of the obstacles and if not done, you will need to do penalty challenges. Although it's all in the name of fun, there's no stopping - this is cardio/endurance training to the clock!

In this fitness program we're always changing body part focus so you'll be sure to boost your metabolism and burn fat. 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 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 have your final measurements taken and see how you have done for the week. Your instructor will be happy to work out a fitness program for you to do when you get home (optional extra) before we drop you off at either downtown or Cape Town Airport.

7 nights' accommodation
Daily breakfasts and dinners
Fitness assessments (first & final)
Beach workout
Surf lesson
2 Pilates lessons
TRX training
CrossFit training
Beach/Park run
Cooking class
MyCiti bus pass
Walking tour of Cape Town or Hop-on Hop-off bus tour
Cape Point tour
Snorkeling with seals
Airport drop-off on departure

* Due to weather, availability and other unpredictable circumstances, your activities may be scheduled in a different order or exchanged for others.

* 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.