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Itinerary
Fitness Package Cape Town incl. Departure Transfer
Day 1: Arrival
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.
Day 2: Fitness Evaluation, Walking Tour & Cooking Class
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.
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.
Day 3: Beach Cardio Session, Surfing Lesson & First Pilates Lesson
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.
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.
Day 4: TRX Suspension Training
Indoor TRX suspension body weight training in our studio. This hour session again will include a warm up and stretch to end.
TRX Suspension training was designed by a marine who spent a lot of time at sea with little space to workout. The beauty of this type of training is you can regress or progress each body weight movement according to strength and fitness. Little space is needed. Free weights can be added to routines for added challenges. It’s a fun way to exercise. 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 for you when you get home.
TRX Suspension training was designed by a marine who spent a lot of time at sea with little space to workout. The beauty of this type of training is you can regress or progress each body weight movement according to strength and fitness. Little space is needed. Free weights can be added to routines for added challenges. It’s a fun way to exercise. 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 for you when you get home.
Day 5: Cape Point Tour with Bikes
After meeting with your guide in the city, head out past the beautiful white beaches of Clifton, Camps Bay and Llandudno with Table Mountain looming to our left and the dramatic 12 Apostles Mountain Range presiding over our drive to the top of the renowned Suikerbossie Hill. From here, head down to the bustling fishing village of Hout Bay where you will have the option to take a 45-minute boat trip to see a large colony of Cape Fur Seals on Duiker Island (be sure to bring along something warm and have cash handy to pay for your ticket). Next up, drive up the famed Chapman’s Peak Drive – one of the most iconic passes you’ll ever do. Have a quick stop for photo ops en route before sailing down towards Noordhoek and on to the next destination…
Next stop - Boulders Beach. You can choose to pay the entry fee and go onto the boardwalk or head down to the beach at no charge, where you’ll likely see a number of them swimming or basking on the rocks.
Now it’s time to take a break from the bus!
Hop on an E-bike and head along the stunning False Bay Coastline and up Smitswinkel Hill to the Cape Point Nature Reserve. Once through the gates, keep your eyes peeled for wildlife like Ostrich, Baboon, Eland, Bontebok, Zebra, Tortoises, snakes and more. No need to worry about turn-offs. Just keep straight until you dead-end at the parking lot below the Cape Point Lighthouse - you will now have completed a total of 34km, but in all likelihood will still be feeling relatively fresh. There will be multiple bail out points where you will be able to get in the bus if you want to stop for any reason. Starting at the Cape Point parking lot, take a gentle downhill hike along the cliff paths, ending at the Cape of Good Hope - The Southwestern-most tip of the African Continent. You should be feeling pretty accomplished by the time you get there and ready to fight off the hoards of tourists wanting to take a photo with the sign, symbolising your journey to the tip of Africa (almost the tip anyway). After a long day of adventure, you now make the journey home.
There’s still heaps of breath-taking scenery to take in, so don’t be lulled by the motion of the bus, at least not until you leave the coastline at Kommetjie and head back towards the city where you will be dropped of back in the city.
Spend the evening in the city, enjoying the nightlife or head back on the local bus back to the hostel.
Next stop - Boulders Beach. You can choose to pay the entry fee and go onto the boardwalk or head down to the beach at no charge, where you’ll likely see a number of them swimming or basking on the rocks.
Now it’s time to take a break from the bus!
Hop on an E-bike and head along the stunning False Bay Coastline and up Smitswinkel Hill to the Cape Point Nature Reserve. Once through the gates, keep your eyes peeled for wildlife like Ostrich, Baboon, Eland, Bontebok, Zebra, Tortoises, snakes and more. No need to worry about turn-offs. Just keep straight until you dead-end at the parking lot below the Cape Point Lighthouse - you will now have completed a total of 34km, but in all likelihood will still be feeling relatively fresh. There will be multiple bail out points where you will be able to get in the bus if you want to stop for any reason. Starting at the Cape Point parking lot, take a gentle downhill hike along the cliff paths, ending at the Cape of Good Hope - The Southwestern-most tip of the African Continent. You should be feeling pretty accomplished by the time you get there and ready to fight off the hoards of tourists wanting to take a photo with the sign, symbolising your journey to the tip of Africa (almost the tip anyway). After a long day of adventure, you now make the journey home.
There’s still heaps of breath-taking scenery to take in, so don’t be lulled by the motion of the bus, at least not until you leave the coastline at Kommetjie and head back towards the city where you will be dropped of back in the city.
Spend the evening in the city, enjoying the nightlife or head back on the local bus back to the hostel.
Day 6: Cross Fit, Kayaking at the V&A Waterfront, Second pilates lesson
Today we will start off with a Crossfit type training. Always fun and challenging for each fitness/strength ability. Full body strength training using ropes, chin up bars, squat jumps, rowing machines, free weights and core. Fun and fast training with warm up and stretch. You then head to the V&V Waterfront on the Myciti bus where you will have the chance to enjoy a fun guided kayak tour with beautiful views in the heart of Cape Town . Once you arrive back we will have a sunset Pilates session.
Day 7: Park run, Final assessment and depart for new adventure
Day 7: Park run, Final assessment and depart for new adventure
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!<br /> <br /> 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).
Day 8: Depart With Memories
Have breakfast and then grasp your last views of Table Mountain before heading onto your next adventure. Alternatively, ask us for some extra nights to extend your stay and continue the adventures.
Inclusions
7 nights accommodation of your choice<br /> Self-service breakfast each morning<br /> Healthy homemade dinners each evening (Signing up is required) <br /> Welcome orientation & MyCiti bus pass<br /> City tour (Walking tour OR City Sightseeing Bus)<br /> 6 hrs Personal Trainer <br /> Fitness assessments (First and Final)<br /> Cross Fit training<br /> TRX training<br /> Beach workout<br /> Cooking class<br /> 1 and a half hour Surf lesson<br /> 2 Pilates lessons<br /> Cape Point Tour with Bikes and Hiking<br /> Kayaking at the V&A Waterfront<br /> Beach/Park runAirport drop-off on departure
Please Note
* Due to weather, availability and other unpredictable circumstances, your activities may be scheduled in a different order or exchanged for others.<br /> <br /> * 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.
Summary
What’s included?
Accommodation
You will be staying at Saltycrax Backpackers, a 5-star backpackers that is within walking distance to the beach, shops, restaurants and transport terminals. You can choose between dormitory accommodation and private rooms with either shared or private facilities.
Local transport
Airport drop-off is included.
Meals
Breakfast all mornings, 7 healthy dinners