8 Day Cape Town Fitness Challenge



Day 1:

You are collected from the airport and taken to the 5-star SaltyCrax Backpackers. You will be shown around and given a map of the area. You have the day at your own leisure so you can explore the beach, shops, bars and restaurants. In the evening you will meet with your program leader who will discuss your weeks fitness camp.

You will be served a healthy dinner with the rest of your group.

Day 2:

Fitness Assessment and walking tour of Cape Town, cooking class After Breakfast you will be taken to the studio for your fitness assessment:

  • Fitness assessment, weigh in and body fat measurements.
  • Discussion about their 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.

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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 Greenmarket 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, Beach Pilates

This session will be an hour long which includes 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 heart rate up and down, which boosts both metabolism and fitness. Ideal for weight loss.

This is suitable for all fitness levels as they can push to their personal best. After a short break we hit the waves for a 2hr 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. Sunrise and sunsets are both magnificent A healthy dinner will be cooked up for you back at the hostel by our chef.

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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.
I have 5 TRX straps suspended in the studio..
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. Fun way to exercise. TRX straps will be available for those who would like to purchase one. They can be used at home suspended to solid beams, trees, kids’ jungle gyms or even a door frame (comes with a door hook).
So a full body strength work out will be done.
The rest of the day is at your own leisure to relax or vist some of the sites of Cape Town. Dinner will be ready and waiting for you when you get home.

Day 5:

PARK Beach run,Table mountain hike and Abseil (optional extra)

Participate in Park Run Big Bay, a 5km run along the beach front. There are now parkrun events each Saturday and Sunday in countries all around the world. Each event is based in a unique location like a park, beach or promenade.  Your time will be logged and you can participate in Park runs around the world.You will take the Myciti bus into Cape Today you will have the opportunity to hike the famous Table Mountain.

Depending on your fitness 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 Abseil the highest abseil in the world   . You will then have the afternoon at your leisure to explore the city.

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Day 6:

Cape point tour with bicycles

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.

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Day 7:

Cross Fit, Seal Snorkeling, Pilates

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 Hout bay on the My citi bus where you will have the chance to visit the local markets and go snorkeling with the 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 activities.



Day 8:

Warrior challenge, Final assessment

We will do a Warrior/Impy challenge in the park below the studio. We have a 2km run around a quiet park with obstacles to hurdle, run up, jump over and swing across.
This program with include some guts for some obstacles and if not done, there will be penalty challenges to do. All in the name of fun.
Again this will include a warm up and stretch to end. No stopping, to the clock cardio/endurance training. No exercise is repeated, always changing body part, so really manageable. Really nice way to boost metabolism and burn fat.
By the end of this week, you will know how to warm up correctly and know how to stretch different muscle groups according to training done. You will know how to engage their core and know safe lifting techniques. You will be educated, so you can go home or to your local gyms 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 home fitness program for you to do when you get home. (optional extra)



  • Healthy Dinner and Breakfast Daily
  • 7 nights accommodation
  • My citi bus card
  • Fitness instructor
  • cooking class
  • 2 hr surf lesson
  • seal snorkeling
  • Cape point tour

*please note these activities are weather dependent. The order of activities may be adjusted for the weather or moved indoors.   Optional Extras:

  • Tanning beds
  • Massages

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