Every SALTY retreat runs on a mix of strength, yoga, boxing, Pilates, mobility, running, and surf, led by SALTY coaches who scale every session up or down. You'll get two to three optional coached sessions a day, and none of them are mandatory.

Circuits and finishers that leave you grinning even when your legs are shaking. Some days are slow and controlled, think tempo squats and push-ups. Other days are dynamic, with partner drills and sprints in the sand. Every session scales for every level in the room.

MetCon sessions blend strength and conditioning into one fast-paced format. Combine turns the workout into an athletic playground, with sprints, jumps, ladders, and med-ball throws.

Yoga Flow syncs breath and movement to music, in a dynamic sequence that builds heat before it unwinds you. Power Yoga blends strength and balance for guests who want their yoga to challenge them, with glute burners and peak postures.

Soul Work is sweaty meditation: high-intensity movement layered with mindfulness, built to clear body and mind at the same time. Soul Burn, sometimes called Mat Pilates, is a beat-driven sculpt session using bands and weights alongside bodyweight work. It targets the glutes, the core, the shoulders, and the arms. Soul Yin slows everything down, with long holds that open joints and connective tissue, paired with breath cues and mellow music.

Soul Shift is guided, accessible breathwork that resets your nervous system. It's powerful and beginner-friendly, and it runs on every retreat that programs it, whichever coaches are on the trip.

Beach Sweat is a group workout on the sand, blending HIIT and partner games that usually end with someone in the ocean. Boxing is music-led and high energy, working footwork and combinations alongside conditioning, led by coaches who make your first jab feel natural.

Running shows up as shakeout jogs and guided training runs that build toward race-week programming on trips built around it. Non-runners on those same trips get the full menu of strength, yoga, beach workouts, and surf instead.

Surf is part of some SALTY retreats and not part of others, and the format changes by destination, from a single guided lesson to a full-week package. Check your retreat page to see exactly what's included on your trip: https://www.getsaltyretreats.com/retreats.

Aim for a mix across the week. Pair a hard sweat with a recovery session, and get outside the gym for at least one adventure block. Coaches help you match sessions to how you're feeling each day, and skipping any of it is always fine.

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