Strength By Fitness
Welcome to an amazing health and fitness boosting experience with Strength By Fitness weighted Fitness Hike & Coaching session. On-location: Cape Town, South Africa.
Fitness Hike + Coaching
Participate in our unique weighted Fitness Hike + Personalized Coaching Talk together with Strength By Fitness, on location in gorgeous Cape Town, South Africa.
We hike in the mountainous area of Lions Head & Table Mountain, a fitness hike that includes a few sets of weighted calisthenics if suitable for your level of fitness.
All while enjoying a world-class coaching session where we help you with your every food, fitness, health, & habit dilemma, need, and questions you might have.
Book your weighted Fitness Hike + Coaching Experience today. Pricing starts at 120€ per Fitness Hike & Coaching Session. Group packages are available too.
Strength training is the foundation for metabolic health. Our Fitness Hike combines a weighted hike with coaching & weighted calisthenics.
Maintaining a high VO2max and strength level is essential not just for healthy aging. Regular cardio also helps with diabetes prevention and reversal, not to mention a whole range of other health metrics.
As such, a healthy fitness life is not just all in on healthy, higher-SPC foods and strength training. We 100% need to build and maintain a good cardiovascular engine, too. And that trifecta makes it nearly impossible to build excess body fat.
And why not mix it up with our weighted fitness hike once or twice per week for the perfect fitness active vacation.
Strength By Fitness offers three hybrid on-location & online coaching solutions for you. It is time for you to have some fit fun in sunny Cape Town, together with Strength By Fitness.
1. Our fitness hike + coaching option.
2 Strength training-focused weighted calisthenics sessions + coaching.
3. Our third option is private yoga sessions ( or weekly classes ) + coaching. Combat sports or Running + coaching.
Our exercise activities include on-location coaching, and unlimited online coaching for 2 month via the app Everfit, where you also get to have unlimited access to our coach team for all of your health, food, and fitness needs outside of those weekly in-person sessions.
Furthermore, our yoga, fitness hike, running, combart sports, and weighted calisthenics are all available as a per-person price, group, and 10x sessions package that offers a more affordable price per person.
Weighted Calisthenics.
Weighted calisthenics does not play second fiddle to the gym. It is the exact same thing. Our bodies don’t care if we are doing barbells, dumbbells, machines, or weighted calisthenic-based movement patterns ( exercises ).
The only things that matter when it comes down to fact-based, efficient, experience-proven progress and adaptations are maintained habits across exercise volume, load, effort, nutrition & recovery, and exercise selection.
Our weighted calisthenics sessions provide all the load, effort, and progress of the gym. The only difference is that you reap all those benefits outside in nature, with the sun and the wind to keep you company.
No gym membership needed during your Cape Town vacation, in other words.
For an extra fee, Strength By Fitness can, however, provide a complete barbell rack setup as well, to complement our weighted calisthenics. Allowing for a full session of weighted calisthenics, together with barbell exercises, such as squats, bent over rows, Romanian deadlifts, shrugs, and bench press.
All done, and enjoyed outdoors, in Cape Towns sunny nature, but just as good as any commercial gym.
Weighted Calisthenics + Coaching
Sign up today for our unique weighted outdoor Calisthenics sessions, made complete by personalized coaching together with Strength By Fitness, on location in gorgeous Cape Town, South Africa.
We train outdoors in nature, or at an outdoor gym, while you get to enjoy world-class coaching that covers your every food, fitness, health, & habit dilemma, needs, and questions you might have.
Book your weighted outdoor calisthenics + Coaching Experience today. Individual sessions start at 120€, but a group package that is more affordable per person and session is also available.
And in-between sessions, you log into the Everfit app to get unlimited coaching feedback from our coaching team, log your food, workouts, metrics, and daily habits.
Best of all, after your stay is over, you can continue working with Strength By Fitness online, and reap the benefits of our unlimited world-class online coaching for an entire year, or more.
Strength Training Exercises.
Our weighted calisthenics plan is typically built around some of the following exercises on a weekly basis, so not every workout, or fitness plan contains all of them. Depending on your specific circumstances and needs there might also be other exercises in your specific plan.
But this list gives you a taste for the complete weighted movement pattern, and full body foundation we will put you through.
Vertical pullups.
Horizontal pullups.
Sissy squats
Dips
French pullover.
Pistol squats
Nordic curls
Incline, and flat one-arm dumbbell presses.
Olympic hanging leg raises.
Lateral pistol squat.
Mountain gorilla.
Deep full range of motion, Step up lunges/Squats.
Flipped V press.
1 arm biceps curl and shoulder press.
Lateral raises
Posterior raises
Unilateral bent-over rows.
Romanian deadlifts.
JM press
Push-ups.
Mountain Push-ups.
TRX push/pull.
Farmers walk
Shrugs & Hangs
Pad work: Boxing, Kicks, Knees, Elbows.
Weighted calisthenics is superior to the traditional bodyweight approach of calisthenics, no matter if you are looking to improve strength, lean muscle mass, health, or athletic performance for life.
Just like in the gym, we adjust load and effort to a suitable level for your current fitness level and your ongoing progress.
Creating a weighted calisthenics fitness plan that will last you for life, no matter how advanced and strong you become with time.
From sports combat to Yoga, Running & Coaching.
Strength By Fitness also provides sports combat sessions, where we work with pads, bags, and intense shadowboxing. This makes for an amazing cardiovascular workout, while also tapping into explosive movements, mobility, technique, power, and speed.
Like with regular strength training, our sports combat sessions are equally suitable, no matter if you are a complete novice or a world-class UFC or ONE fighter.
But that´s not all, you can also schedule private or class-based yoga sessions in a beautiful merger between mobility, strength, and sculpt classes. Or why not enjoy individual or group running together with Strength By Fitness. We do both hill intervals and flat running sessions with the suitable pace, distance and intensity that your fitness plan requires.
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