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Am I fit enough for Salt Escapes? Just how many workouts will I be doing in a week?! Can I skip a workout if I want to? Covering everything from the workouts to the recovery sessions, and from the week's itinerary to our previous guests' thoughts, we answer all your burning questions about what working out on Salt Escapes is like. Have a scroll...
So there’s some of you who might be bouncing at the idea of a whole week jam-packed with sweat sessions, and of course, there’s plenty of you who will be wondering what on earth you're getting yourself in for. If that’s you, read on and let us settle your nerves.
For most days on Salt Escapes, we’ll programme two workouts a day (don’t panic, keep reading!) into our Escape itinerary, plus a daily recovery session - which is always yoga or Pilates (more on that later). All of the workouts are programmed and delivered by Mike and Amy, Salt Escapes Founders and Hosts.
You can expect to get stuck into a range of workout styles - from full-body conditioning to functional team-based workouts, which add a little extra fun and competition. We'll also hit some partnered boxing to work on your co-ordination and agility, some running to tick off the endurance work, and we always like to throw in some extra little surprises to get you working as a team and mostly just having a laugh.
All our workouts are designed to be challenging but adaptable for different fitness levels and any injuries. That being said, having a decent base of fitness before coming on an Escape with us is a good idea - this will ensure your body is ready and prepped for a week of workouts. This doesn't mean you need to be an athlete or a gym-bunny, just that you're aware of how to move your body, have a regular exercise routine established, and overall, that you're game to get stuck into whatever we throw at you.
It's not bootcamp. I repeat, Salt Escapes is not a bootcamp. All our workouts are entirely optional, and if one morning you’d rather enjoy a sleep in, or one afternoon you’re too deep in a good book to even consider burpees, you do you. We have guests that do just this on every trip. It’s your holiday, and we want you to enjoy the week, whatever that means to you.
1. You’re on holiday! You know that, we know that. We’re all here for the good vibes and the good times. Of course we want you working hard in the workouts, but ultimately they are programmed to be fun, enjoyable and leave you feeling energised. Our favourite thing is bringing people together through exercise, and our coaches are there to support and encourage you.
2. There’s heaps of downtime included in our daily itinerary for you to chill by the pool, head to the beach, nap, read - meaning that your body will get plenty of the good stuff: rest and recovery, to balance the training load.
3. We incorporate guided recovery sessions (yoga, Pilates, ice baths if you’re game) that are purposefully designed to help speed up your recovery in between workout sessions, making sure you’re ready to go again when we say it’s time!
4. You’re gonna be working out in some of the most beautiful places in the world! So even when the workout feels hard, take a breath, know it will all be over soon, and LOOK AROUND YOU! How often do you get to workout in a place like this, surrounded by new friends, on an epic holiday?!
Depending on which one of our incredible instructors we bring on your chosen Escape week, you’ll find yourself getting flexi in either a daily yoga or Pilates class. These sessions are purposefully designed to be low intensity and relaxed, giving you a chance to stretch, breathe and chill, and give your muscles some love ahead of the next workout.
Many of our guests join us having little to no experience with yoga or Pilates, but as you’ll soon find if you join us on Salt Escapes, the chance to spend an hour of focused, guided recovery as a group is more than appreciated within a big week of fitness!
To give you an idea of what you can expect in terms of the week’s itinerary - here’s a quick overview of a typical week with Salt Escapes. Remember, the exact itinerary depends on your chosen destination, so head to our website to have a closer look at each Escape week.
Afternoon Arrivals
Around 5pm - Yoga/Pilates class to stretch and relax after travel day
7:30pm Welcome Dinner
7:30am Morning workout (HIIT / conditioning)
9am Breakfast
9:30am - 12pm - Free Time
12pm - Yoga / Pilates
1pm Lunch
2pm - 5pm Free Time
5:30pm Afternoon Workout (Boxing)
7:30pm Dinner
7:30am Morning workout/run/hike/surf lessons - depending on destination
9am Breakfast
9:30am - 12pm - Free Time
12pm - Yoga / Pilates
1pm Lunch
2pm - 5pm Free Time
5:30pm Afternoon Workout (Conditioning/Strength/Boxing)
7:30pm Dinner
7:30am Morning workout (HIIT / conditioning)
9am Breakfast
9:30am Depart for Boat Day
6pm Back to the villa for showers & change
7:30pm Dinner
7:30am Morning workout (HIIT / conditioning)
9am Breakfast
9:30am - 12pm - Free Time
12pm - Yoga / Pilates
1pm Lunch
2pm - 5pm Free Time
5:30pm Exploring local area / restaurant dinner - depending on destination
7:30pm Sunset dinner out at restaurant
7:30am Morning workout (HIIT / conditioning)
9am Breakfast
9:30am - 12pm - Free Time
12pm - Yoga / Pilates
1pm Lunch
2pm - 5pm Free Time
5:30pm Afternoon Workout (Boxing)
7:30pm Dinner
7:30am Morning workout (HIIT / conditioning)
9am Breakfast
10am Check Out Time (most destinations)
Here’s a classic Salt Escapes workout to give you an idea of what you can expect. If it sounds confusing, don’t panic. Remember on Salt Escapes you’ve got two experienced coaches who will explain the workout, demo the exercises, give you queues and modifications, and coach you through the wholeee thing from start to finish.
Partner you go, I go workout (can also be done solo)
45 seconds work, 45 seconds rest
X 6 rounds on each block
If doing as a pair: Set a timer for 45 seconds (we use the app Seconds Pro, where you can create circuit timers) Partner 1 will start working and complete the first exercise/reps listed as quickly as possible (whilst maintaining good form). Partner 1 will then immediately go into the remaining time component, working on that exercise at full speed/effort until the 45 seconds is up. Partner 1 will then rest for 45 seconds whilst Partner 2 begins work immediately, repeating the same pattern as Partner 1 just did. Keep moving through each block this way until you have completed 6 rounds each.
If doing solo: The same as above - you just won’t have a partner working whilst you’re resting!
Block 1:
10 dumbbell front rack squats
Remaining time: Max shuttle runs
Block 2:
10 dumbbell push press
Remaining time: Max dumbbell snatches
Block 3:
10 push ups
Remaining time: Max wall balls / dumbbell thrusters
Block 4:
10 kettlebell swings
Remaining time: Max Burpees
We’ve had a huge range of fitness levels on Salt Escapes, so we know a thing or two about programming for a mixed group. Here’s what our guests have had to say about working out with us on Salt Escapes...
Then there are the workouts! I’ve just come through quite a tough year with my health so was really apprehensive but all of the coaches were incredibly supportive. This meant I could push myself out my comfort and achieve things I never thought were possible. They took the time to get to know each of us individually and helped us with how to improve our technique or just help us get over the line when we needed that last push. Mixed in with the workouts were some incredible recovery Pilates sessions which have inspired me to carry this into my fitness routine when I get back.
The workouts were challenging (I won’t be doing any burpees or stair runs again 😉 …well until my next time at Salt Escapes), but the environment is so encouraging and everyone there helps you get through them. Rhi and Chenayhe were amazing coaches as well and not only did they challenge us with the workouts, they taught us so much in the process.
Being only at the beginning of my fitness journey I was nervous booking the trip - which only makes me laugh looking back. The workouts are diverse and challenging while still catering to a variety of fitness levels - from someone like me to someone who regularly completes triathlons! Amy, Mike and Beth are some of the kindest and most encouraging people I’ve had the pleasure of spending time with.
The workouts were challenging for sure but makes you really realise what you body is capable of and Mike & Amy really push you to be that best version of yourself. I’ve come home with the love for fitness I once had and lost for a while.
Head to our destinations page to pick your paradise, select your room, and we can't wait to sweat, explore and relax with you somewhere salty!
