8 day cape town fitness challenge


If you’re a bit of a fitness freak and like to keep fit and active while on holiday, this is the perfect package for you. You’ll spend the week doing different sports in a beautiful environment. Experience the main tourist attractions keeping fit, testing your limits and enjoying healthy, delicious meals.

  • Arrival airport pick up
  • 7 nights accommodation
  • Breakfast each morning
  • Dinner each evening
  • Myciti bus pass
  • Walking tour of Cape Town or Hop-on Hop-off bus tour
  • Fitness assessments (First and Final)
  • Cooking class
  • Beach workout
  • Surf lesson
  • 2 Pilates lessons
  • TRX training
  • Cape Point Tour
  • Cross Fit training
  • Snorkeling with seals
  • Beach/Park run

Depending on which type of accommodation you choose the prices for this tour are as follows:

Shared dorm room: ZAR 10010
You will share a dormitory room which sleeps 4-10 people.

Single private room: ZAR 11920
You will have one of our private rooms all to yourself.

Double private room: ZAR 10710 p.p.
This option is ideal if you are travelling with a friend or partner and would like a private room for yourselves.

DAY 1:

You are met at the airport and taken to 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 simply relaxing on beautiful white beaches with picturesque views of Table Mountain, or sipping a smoothie at one of the many sea-facing restaurants nearby. In the evening you will meet with your program leader who will discuss your weeks fitness activities and served a healthy dinner.

DAY 2:

Fitness evaluation, walking tour & cooking class

Enjoy a carb – conscious breakfast before starting your first days activities. Start off with your fitness evaluation.

  • 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.

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 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 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. Sunrise and sunsets are both magnificent 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.

DAY 5:

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.


DAY 6:

Free day

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 Abseil the highest abseil in the world (optional). You will then have the afternoon at your leisure to explore the city.

DAY 7:

Cross Fit, Seal Snorkeling, 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 Hout bay on the Myciti 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 activity.

DAY 8:

Park run, 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)


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