Training to suit everyone
We’ve got a training itinerary for each day of the retreat, however, they are all completely optional. So if you feel like you want to sleep in, lounge in the sun sipping on a cocktail, go on a hike, take part in one of our training sessions, or relax and read a book… that’s completely down to you! Everything is here for you to enjoy as much or as little as you wish.
See Sample ItineraryENERGISING MORNING FLOW
REFRESHING & INVIGORATING
This is a unique flowing style of yoga. Expect breath-work, energising movement and an emphasis on strong practice. Sequences are designed to open up the body and release tension, leaving you feeling rejuvenated and strong.This is a unique flowing style of yoga. Expect breath-work, energising movement and an emphasis on strong practice. Sequences are designed to open up the body and release tension, leaving you feeling rejuvenated and strong.
BURN
Intense & Fast
Burn is 30 minutes of full body High Intensity Interval Training using bodyweight, kettlebells and cardio equipment. It is designed to increase fitness and work capacity by getting lots of work done in a short amount of time.
STRONG
Strong
Full body fitness and weight training based around big compound lifts, functional exercises and short and sharp HIIt conditioning to make you feel stronger and move better.
LOWER AND UPPER PUMP
Work Hard
Focus on Chest and Back and one on Shoulders and Arms. Similarly, there are 2 Lower Pump classes, one with a Focus on the Quads and one on the Glutes and Hamstring. We use a variety of tried and tested training principles and techniques to maximise muscular tension and development. You can combine the Pump workouts with others in our timetable to create your unique goal orientated training week and they offer the chance to increase either upper body or lower body volume.
CALISTHENICS
Beauty of Movement
Our calisthenics class is designed around our 3 main areas – handstands, gymnastic rings and parralets. Whilst working on all the required skill elements needed for progression in all 3 of these areas you will also improve straight arm Strength (which is excellent for improving stability and mobility through the shoulders) core strength, balance and mind-muscle connection.
YIN YOGA
Calming & Powerful
A slower paced style of movement and relaxation. Expect seated and lying poses held for longer periods of time to encourage you to melt and release. Yin Yoga is a deeply nourishing, revitalising and restful practice – an antidote to life in the fast lane.
Meditation
Breathe, Relax & Connect
The goal of meditation is to go beyond the mind and experience peace, happiness, and bliss. Our minds are often the biggest obstacle standing between ourselves and this awareness. However, our meditation experts will carefully guide you through the process to your inner calm.
A message from our founder
“Welcome to SF Retreat where myself and my carefully curated team of fitness and wellbeing professionals have designed and built a retreat venue and experience like no other. While you are with us in Portugal, we will take you on a holistic journey encompassing a wide range of optional training itineraries covering HIIT, Yin Yoga and Strength Conditioning among many others. Plus there’s great food, great company, superior accommodation a convivial atmosphere and great leisure activities. We guarantee that after a few days with us in Portugal you will return fully reinvigorated, refreshed and raring to go!” James Stark
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