Training Schedule Thailand Fitness Bootcamp

Early Morning

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.

Boot Camp

The boot camp training consists of 6 days a week Mon-Sat high with high cardio (fat burning) in the morning, using highly advanced techniques (request trip notes for further details and videos about this). These classes vary from Strenght & Conditioning, Crosstraining, Bodyfit, Spinning and Boxercise. They are designed to increase your fitness fast and efficiently. The groups typically have people training with a moderate physical condition and peak physical condition; this works well as the exercises are modified depending on your fitness levels and ability, so no one is left behind. The indoor gym is open on Sundays for those who want to train on the day off.

About BodyFit

The Bodyfit class is an all-over cardio and body pump workout.

Sessions will never be the same from day to day so you hit every muscle group and keep your body guessing.  It is perfect for beginners to more advanced participants.

Like all the classes the added bonus is of training outdoors, in a tropical climate, your body will sweat like no tomorrow giving you a fresh, revived feeling after your workout.

Every exercise is explained beforehand and carefully monitored during the workout to make sure good form is maintained.

Open Matt Sessions

The whole camp is at your disposal to do your workout. Use all the equipment the camp offers like battle ropes, assault course, medicine balls, prowler, bikes, free weights, crossfit rig and torsonater. we also have Olympic weightlifting bars with plates you can drop and a bunch of free weights so you can do your own WOD (Workout Of the Day) by yourself or team up with some of the other Xtreme Gappers.

Olympic Weightlifting

The sport of Olympic Weightlifting involves participants completing two separate lifts; the snatch and the clean and jerk. In Olympic Weightlifting class you will learn how to perform these lifts. Performing this type of exercises will help with increasing power, speed, flexibility and strength.

The class is recommended for those who have little or no experience with these lifts. Coaches will put a heavy emphasis on obtaining proper form and execution of these lifts before you start to really increase weight used in these exercises. The class is simple once you understand the theory behind the lift but may take some time to apply it to the exercise. However, once you nail the technique you will have a great all-round exercise and challenge for any future workout. Building your core will help you to take this exercise past your limit as a strong and stable core will help you with balance and to perform this movement with all your muscles working as one.

 S&C (strength and conditioning)

Strength & Conditioning at out bootcamp is more than just your average fitness class! 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. You will also gain endurance, speed, agility, core strength and improved flexibility.

Not only will you perform better and remain injury free, but resistance training is also scientifically proven to promote weight loss.

Strength and Conditioning sessions run Mon-Tue-Thurs and Fri-day at 5 pm so that you can make the most of the weather here and chill a bit by the pool in the afternoon. This is a great time to train as the heat drops, and the wind picks up to cool the sweat off your body, this helps to keep you motivated while training. You can make the most of the weather in the afternoon and chill by the pool.

To keep our Strength and Conditioning sessions interesting, we constantly vary the format and emphasize a range of resistance exercise techniques and equipment to ensure no session is ever repeated.

Class intensity will be high, with all exercises demonstrated by our expert coaches to ensure correct posture and form so that you get the best results.

Beach training

Every Saturday the whole crew hit a beautiful beach and do an early workout. Beach training is a perfect way to round of the week of intense training and enjoy paradise. Here is where we like to show our guests just exactly what makes this such a beautiful place to train. Not only do we offer great beach training classes but we also like to make sure you know all the best places for your daily runs, hikes and general relaxation.

However, when coming to such a tropical place you can’t miss out on our great beach training programme we have for you. The unique environment offers us an opportunity to run through some imaginative routines which take advantage of both the sun and the sea to ensure you get the best beach training to remember.


Get fit without getting hit. Train and have fun and learn boxing technique without the fear of getting hurt or getting hit in the face:) We teach basic boxing technique and with a high pace to maximize calorie burn and keep the pace in the fat burning zone. We use boxing gloves and pads, which we provide in class for our clients. A different and fun class that we teach two times per week, Tuesday and Thursday 4-5pm.

Assault Course Class

Want to train different, want to learn how to use your body weight strength and run through Thailand’s biggest obstacle course? Then this is the class for you. Ex-Navy Seal coach Matt will teach this class 3 times per week. He will break down the different and most efficient ways to tackle the various stations to make your time better and better each time you run the course. The record is 1.52 min, so that is what we are aiming for to beat:). This class is held Monday, Wednesday and Friday at 4-5pm. This class is more recommended for those with some fitness experience, as its the toughest and hardest class. Both physically and mentally.



Three times per week we have spinning class, Mon, Weds and Fri at 6.15pm. We will also throw in some bodyweight exercises as well to mix it up. We take spinning classes to a new level; it will be different from a normal spinning class, but we can assure you will love this class.


There are also options to join Yoga sessions taught by a highly qualified yoga instructor.

The Yoga class is first thing in the morning, a perfect way to warm up your muscles and get them ready for a hard session of fitness classes.

Set your own pace if you need to

The gym is open full-time Monday to Sunday (No group sessions on Sunday). On Sundays, you can train more if you like, or explore Phuket and hit its stunning beaches with a body to match if you don ´t slack off!

What equipment do we use?

The gym at the Thailand Fitness Bootcamp has brand-new equipment. Includes all you need to work on strength and conditioning training: Life Fitness and Hammer Strength and Cybex equipment. Fully equipped three-story air-conditioned gym. You have unlimited access to the gym and there are always fitness trainers can advise you and guide you throughout your workouts.


  • Treadmills
  • Spinning bikes
  • Recumbent Bikes
  • Concept II Rowers
  • Cross-trainers and step up machines
  • Two Squat Racks
  • Cable Cross
  • Smith Machine
  • Bench press
  • Masses of dumbbells!
  • Plethora of bumper plates and bars
  • VKR Tower
  • Preacher Curl
  • Leg Machines
  • Calf machine
  • Ab Machines
  • Stretching Area

Next to the above, there are more sessions, and often we add on extra´s. So the above is just an indication on what you can expect.

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