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1 Week Fitness and Martial Arts Boot Camp in Thailand

Fitness Summer Boot Camp in Phuket, Thailand

The Thailand Fitness Boot Camp is an intensive fitness program, open to men and women of all ages and levels of fitness. What you can achieve depends on how long you stay, but even short term guests benefit from the intensive workouts and personal attention from expert fitness trainers. It won’t break the bank, and at the end of the trip, you can expect to feel fitter, stronger, and physically better. The program is suitable to increase cardio fitness, muscle mass, help with weight loss, flexibility, or just toning up to kick off your travels. Besides that, you take home new insights into maintaining a more active and healthier lifestyle.


  • All levels welcome
  • Fitness and advanced techniques
  • Muay Thai, yoga, and cardio training
  • Fitness excursions and beach training included
  • Expert nutrition meal plan twice a day
  • 6 nights of accommodation

Skill level

  • Beginner
  • Intermediate


6 days with instruction in English
Spoken languages: English
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You will have the choice to stay at a 4-star resort, or more affordable, standard accommodations.

Boutique villas

Located in a 4-star resort that is only 8 minutes from the training location, each private boutique villa comes with a large bed, air conditioning, flat screen TV/cable, DVD, WiFi internet, hot water en-suite shower, and your own little outside veranda. The perfect place to relax after your day training, the outside communal lounge spaces are accompanied by easy sounds of fountains and birdsong surrounded by tropical plants.

Deluxe boutique villas

The resort has upgraded rooms available. These have a separate living and kitchenette. Consider this a suite. This accommodation option is perfect if you wish to work while you are training at the boot camp. There is a desk and a living area that could be perfect office terrain. The room has air conditioning, private bathroom, fridge, microwave, lounge area with a sofa, wifi and cable tv.

Also ideal if you want to share accommodation. Maximum 2 people. Special prices apply for sharing accommodation. Please e-mail us for information. Please note the camp is not located right on the beach, although the beaches are accessible by taxi or bike.

Standard accommodations

If your budget doesn’t stretch to the luxury options, there is standard ensuite accommodation. Set in another resort, you have a clean comfortable room with air conditioning, private bathroom, fridge, desk, wifi, cable tv. This modern resort hotel has free high-speed internet, a nice pool and clean and comfy ensuite rooms plus a balcony.

Xtreme Gap Year's Tropical Fitness Boot Camp Thailand Program



The Thailand fitness boot camp is suitable for all ages and all fitness levels. The one unifying goal of people attending the camp to get fit or fitter and have a great time in a beautiful location doing something healthy. It combines ultra luxurious accommodation with world-class fitness training at incredible prices.

Arrival day Sunday: You will be met at the airport and taken to your accommodation by an Xtreme Gap representative. Settle in, relax after a long flight, and sleep well. The next day, you will walk to the fitness boot camp located close by where you will have your introduction session.

You make your way to the reception of the training camp, and the representative will introduce you to the trainers, give you a training schedule, and give you your vouchers for the meal plan (2 meals a day Monday to Saturday). The meal plan starts on the day of the introduction. You just need to go there in your training gear, shorts, sneakers, t-shirt, a towel and water. The water you can buy at the resort or the training camp.

It is a motivating environment. 90% of people at the camp travel there on their own which leads to a social and supportive atmosphere because everyone is there with the same goal. Coupled with superb trainers, scheduled classes and all the equipment you could need, there is nothing stopping you. With a varied and flexible training timetable, morning and evening you will not be bored.

Once per week you will have a mentor session with a professional personal trainer, who is well placed to advise nutrition, techniques and give you a roadmap during your stay to get the most out of your workouts.

As well as the personal training session, there are group training sessions, Monday to Saturday, with Gym access available seven days a week (but mostly Sunday is taken off for a well-deserved rest). While there is plenty of training activities included, perhaps even more than most can handle, there is the option to book extra personal training sessions locally (approximately GBP 45 per session), and you can even try other fitness activities like Muay Thai training (2 sessions a week are already included).

On Saturday the whole crew hit one of the beautiful beaches and do an early workout, the perfect way to round off the week of intense training and enjoy paradise. Here is where you will see just exactly what makes this island such a beautiful place to train. You will have great beach training classes and also get to know all the best places for your daily runs, hikes, and general relaxation.

The Beach Boot Camp days are legendary, and they are probably the toughest training sessions throughout the week. The reward is you get to jump in the crystal clear sea after a one-hour session.


After booking, you will be set you up with an online buddy list so you can chat to other people going to the camp, or people already training at the camp before you even set off. Xtreme Gap Year is of course here to answer all your questions before you go and before booking, but after booking they also include a very detailed predeparture pack for you to familiarize yourself with the trip before you go, and they will help you every step of the way making your travel arrangements as simple as possible.

On arrival in Phuket, Xtreme Gap Year will pick you up at the airport and transfer you to your resort. It is recommended you arrive on a Sunday although they can be flexible. On the first day of your training, Xtreme Gap representative will give you a full introduction, introduce you to the trainers, show you around the camp, and help you meet other Xtreme Gappers, and also talk you through the meal plan and training timetable.

The representative is your first point of contact should you have any issues in Thailand. Perhaps you just want to know where to go to get your laundry done, where to have a good spa treatment or get the inside information on which restaurant has the best Thai red curry in town, all you have to do is ask. Everything is made really easy for you, allowing you to just focus on having a great time, getting fit and having a great holiday.

Training timetable

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 cardio (fat burning) in the morning, using highly advanced techniques. These classes vary from Strength and 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.

Open Matt Sessions

The whole camp is at your disposal to do your own workout. Use all the equipment the camp offers like battle ropes, assault course, med ball, torsonater, Olympic weightlifting bars with plates you can drop and a bunch of free weights so you can do your 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 two 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 the weight used in these exercises.

Don’t let the term Olympic weightlifting put you off, this is a multi-purpose workout that will improve your whole body and the way it performs. Once perfected it will make other exercise much easier. Olympic Weightlifting also has a major Neurological benefit.

S&C (strength and conditioning)

Strength and Conditioning 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, endurance, speed, agility, and core strength. It will enable you to become more flexible. 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 - Fri afternoons at 5 p.m. so that you can make the most of the weather here and chill a bit by the pool in the afternoon. This is a very good 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.

To keep the Strength and Conditioning sessions interesting, the format is constantly varied and a range of resistance exercise techniques and equipment is emphasized to ensure no session is ever repeated exactly. Class intensity will be high, with all exercises demonstrated by expert coaches to ensure correct posture and form so that you get the best results.

Beach training

On Saturday the whole crew hit one of the beautiful beaches and do an early workout, the perfect way to round off the week of intense training and enjoy paradise. Here is where you will see just exactly what makes this island such a beautiful place to train. You will have great beach training classes and also get to 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 a the great beach training program. The unique environment offers 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. Basic boxing technique is taught. The pace will be high to maximize calorie burn and keep the pace in the fat burning zone. You will use boxing gloves and pads, which are provided in class. This class is taught two times per week, Tuesday and Thursday from 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 will teach this class 3 times per week. He will break down the different and most efficient way 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.


Spinning is three times per week Monday, Wednesday, and Friday at 6.15pm. Tour the Thailand in one spot. There will also be some bodyweight exercises as well to mix it up.

Further nutrition support and Pro boxing coach and client liaison officer

Head of nutrition Xtreme Gap Year now employs a professional nutritionist who also happens to be a pro boxer on the Floyd Mayweather senior team. She’s got a genuine shot at the world title, and bases her training regimen at the fitness bootcamp! She moonlights as chief nutritionist and client liaison officer.

Kylie is based with Xtreme Gap two-thirds of the year when she is not in the run up to her fights in Vegas. When she is not available, her role is covered by other members of the professional team.

Everyone has different goals at the Boot Camp, so everyone will have different needs when it comes to nutrition. So when you start your bootcamp, you will be sit down and work out what you need to thrive during your training.

Body fat Measurements

Not everyone at the camp is attending for weight loss. Body fat measurements using calipers is not included as standard in the package. This is a service available locally on request for an additional small fee.

Yoga, Muay Thai

There are also options to join Yoga sessions taught by a highly qualified yoga instructor. The Yoga groups first thing in the morning are perfect to warm up your muscles and get them ready for a hard session at body fit.

This is not a Muay Thai training camp; you will specialize in fitness. That being said if you want to try some Muay Thai, you can participate at the Muay Thai Camp next door wh is in partnership with Xtreme Gap. This is a complimentary service (about 2 GBP for gear rental per session).

Set your own pace if you need to

The gym is open full-time Monday to Sunday (no group sessions on Sunday), you can train harder if you like, or explore Phuket and hit its stunning beaches with a body to match if you don't slack off.

Muay Thai

Muay Thai is a combat sport that uses stand-up striking along with various clinching techniques. This physical and mental discipline which includes combat on shins is known as "the art of eight limbs" because it is characterized by the combined use of fists, elbows, knees, shins.

Muay Thai is associated with a good physical preparation that makes a full-contact fighter very efficient. It became widespread internationally in the twentieth century, when practitioners defeated notable practitioners of other martial arts.

Muay Thai can be traced back to the 16th century, developed from the fighting style of the famous fighter Nai Khanomtom. Its ancestor is Muay Boran (or “ancient boxing”), which in the 1930s was formalized with rules and equipment influenced by Western boxing.

Xtreme Gap Year

Founded in 2007, Xtreme Gap Year is te extreme sports and adventure travel gap year company. Their mission is to make you feel alive and give you personal development through pushing your comfort zone. They enable you to do exciting incredible things you just can't do at home. Their belief is that there's a better way to experience travelling and they help you do it.


The location is superb, in Phuket, towards the south center of the island the camp is located away from the touristic mess of Phuket's more livelier locations. Situated on a quiet road, under the watchful gaze of Phuket's most famous land mark the Big Buddha there are lots of nice little restaurants, spas and restaurants to enjoy.


The largest island in Thailand, Phuket is a beautiful destination for sightseeing and adventuring. The island itself is rife with diverse landscapes, from its famous sandy beaches to forested hills, mountains, limestone cliffs, low plains, lagoons and lush tropical vegetation.

Patong Beach is the most popular and developed beach in Phuket. With its white sands and beautiful waters, this beach attracts families, couples and single travelers looking for a lively vacation in a hopping tourist spot. Jet skis, motor boats, vendors, sunbathers and tourists engaged in all kinds of water sports make this beach anything but tranquil. For a more relaxing visit you might enjoy the much quieter Kalim Bay to the north of Patong.

The beaches of the south coast of Phuket are very popular with tourists, with their fine white sand beaches and lush vegetation that stretches up from the coast to the nearby mountains. Between Relax Bay in the west and Cape Panwa in the east, this coast includes some of the most idyllic stretches of beach in the world.

The beaches of the north coast are by far more tranquil than those of the south. Visitors with a desire for a tranquil tropical vacation will enjoy the unspoiled beaches and rugged beauty of this region. Majestic casuarinas form natural parasols that provide a reprive from the heat of the sun.

Surin, Bangtao, and Layan beach, in the north west, are all lovely beaches. They are much less developed, more spacious, relaxed and romantic, better for couples and young families.

With instruction and equipment available at many of the major beaches, activities such as diving and snorkeling are vastly popular in Phuket. Even if you have never gone scuba diving, this is a beautiful place to learn. Sailing, wind surfing and sea canoeing are also exciting and popular choices. Swimming is also very popular, but not recommended during monsoon season. Make sure to observe the warnings on the beaches. If the red flag is flying, don’t go in! Even with such observations to keep in mind, there is no shortage of seaside activities for the adventurous traveler in Phuket.



  • Cooking classes nearby
  • Diving nearby
  • Fitness center
  • Gym
  • Health club
  • Hiking nearby
  • Hiking trail nearby
  • Kayaking nearby
  • Language course
  • Massage nearby
  • Mountain biking nearby
  • Mountain walking/trekking nearby
  • Rock climbing nearby
  • Sailing nearby
  • Sauna
  • Scuba diving nearby
  • Shopping nearby
  • Snorkeling nearby
  • Spa
  • Swimming
  • Swimming pool
  • Yoga
  • Zip lining nearby


  • Air-conditioned public areas
  • Air-conditioned rooms
  • Balcony
  • Bar nearby
  • Beach nearby
  • Café
  • Concierge desk
  • Dining area
  • Garden
  • Kitchen
  • Lobby
  • Lounge
  • Mini bar
  • Multilingual staff
  • Night club nearby
  • Restaurant


  • ATM / banking nearby
  • Bicycle rental nearby
  • Convenience / grocery store nearby
  • Currency exchange nearby
  • Dry cleaning nearby
  • Free toiletries
  • Free Wi-Fi
  • Internet access
  • Laundry
  • Room cleaning
  • Scooter / motorcycle rental nearby
  • Toiletries
  • Tour assistance
  • Wireless internet


You will enjoy nutrition diets twice a day, with advice from expert nutritionist, to best assist you achieve the most efficient workout results.

Things to do (optional)

Explore the tourist island of Phuket

Make new friends

Relax by the beach or at the pool

What's included

  • 2 meals a day
  • 6 nights accommodation in your accommodation of choice
  • Access to all training equipment and gym (also on Sunday)
  • Airport pickup from Phuket
  • All group body fit training sessions 6 days a week
  • All group weights training sessions 6 days a week
  • Beach front runs and workout sessions
  • Introduction orientation session
  • Option for yoga sessions, no extra charges
  • Option to join Muay Thai Classes 2 sessions a week, no charges
  • Pre-departure information
  • Weekly personal training session 1 to 1
  • Xtreme Gap T-shirt

What's not included

  • Airfare tickets
  • Drinks
  • Extra personal training sessions (1 per week included)
  • One meal a day and meals on Sunday (2 meals included in meal plan)
  • Personal expenses
  • Taxi back to airport
  • Visas

How to get there

Arrival by airplane

Arrive at Phuket International Airport (HKT), which is very well connected internationally or via Bangkok. An Xtreme Gap representative will meet you at the airport and take you to the resort or accommodation of your choice.

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