Your training schedule is a combination of sessions with a personal trainer as well as group workout sessions.
Personal Trainer Sessions
You will have a mentor session with a professional personal trainer once a week. This is an unrivalled opportunity to get individual attention on areas that you are looking to improve on. Each personal training session lasts one hour, and the schedule is worked out locally.
Besides the personal training sessions, there are group training sessions from Monday to Sunday, from morning to early evening. The group sessions include yoga, CrossFit training, MetCom, Movement and Body360 sessions. There are also open mat sessions where you have unlimited gym access 7 days a week. As a fun extra activity we've included surfing in your training program. The air-conditioned indoor gym is open full time Monday to Sunday so you can either train harder if you like, use Sundays for a well-deserved rest or hit the stunning beaches or beach clubs with your fellow bootcampers.
1) Early Morning Yoga
If you wish you can start with a good stretch in the morning by joining the yoga class for an hour before the ‘real’ work begins. It’s a great way to stretch and warm up your muscles, and it improves flexibility and balance. Yoga sessions are offered up to 5 times a week.
2) Bootcamp Cardio Sessions Body360
The boot camp training consists of high cardio (fat burning) exercising using highly advanced techniques. The classes are held twice a week varying from Strength & Conditioning to Cross Training. These classes are designed to increase your fitness fast and effectively. The groups typically have people training with moderate or peak physical condition, which works well as the exercises are modified depending on your fitness level and ability so no one is left behind.
3) Open Matt Sessions
The whole camp is at your disposal to do our own workout. This is complemented by personal training sessions throughout the week, which can give you a road map as to which sorts of exercises you should be doing during your open matt sessions. In the included fitness training app you have instructional workout videos and how-to guides, as well as comprehensive workouts you can follow.
CrossFit uses effective functional fitness techniques to improve your strength and conditioning rapidly. You will learn the exercise techniques that will lay the foundation for future training and transform your athletic ability and the way to push yourself hard beyond your limits. Whether you are a beginner or an advanced athlete, this training system will develop power, endurance, speed, agility, core strength and enable you to become more flexible.
In Movement we teach full body awareness, mobility, balance, ring work, gymnastics, stretching and above all new and powerful ways of full body movements and patterns. This class is open to all levels and will complement all other fitness programs. The emphasis is on mobility drills to increase your range of motion, gymnastics training to develop strength and coordination as well as agility to optimise your ability to move.
Classes are run similarly to our CrossFit work outs: One hour, including warm-up, movement instruction and standards, set-up and workout. The movements in MetCon classes are geared towards those looking for less heavy weightlifting, but still earning a huge calorie burning 30+ min sweat-fest. You won't find any olympic lifting here. These classes are designed to be more aerobic based in nature, but will also include HIIT principles, TABATA, and a wide array of methodologies to insure hitting most cardiovascular pathways. This class is similar to a bootcamp style class.
Bali is a must for its surf breaks, so once your strength and stamina have improved a bit, we will take you on a surf lesson to kick off a new addiction! You have one surf lesson included during your stay on Friday morning, but if you really catch the surf bug, you are welcome to book further surf lessons each week (paid locally). Surf lessons are taken in the nearby area so we provide a pick-up and drop-off from the resort to take you to your lessons. Please note that if you miss your pre-booked session, you will not be able to transfer it to a future week.
8) Weekly Excursions
There are various excursions organized locally. While the activities can change from week to week, typically you can expect at least one of the following per week:
- Cultural trips to temples, to get a deeper understanding of the local culture.
- Trip to Ubud, Monkey Forrest and rice paddies. Bali swing is optional and not included.
- Trip to waterfalls
- Excursions to beaches
- Meals out in lots of different venues (payable locally) as the social scene is very important part of the Bootcamp
- Excursions to local beach clubs: Potato Head and Finns Beach Club - day beds and personal expenditure not included. Some beach clubs have an entrance fee or minimum spend and this is not included.
There is also a great social program for evening dinners (not mandatory personal expenditure excluded) lead by our camp team so there is plenty to do each week when you are not training and it is super easy to bond with other bootcampers.
No class is mandatory, and no one is going to force you to get out of bed. But your personal trainer will be able to sit down with you and give you the best mix-and-match of training programs to reach your own personal training goal.