Denver Fitness and Adventure Weekend: HIIT, Yoga and Rock Climbing in Colorado

The fitness programme runs across all four days and balances three things: high-intensity interval training, mobility work, and yoga. The HIIT sessions are a mix of bodyweight calisthenics, plyometrics, sprinting and some strength training. The mobility component covers stretching, rolling and yoga-based techniques, with the aim of teaching you how to prepare and recover your body around hard training. Coach Julia Falamas built her mobility methods from FRC, Stick Mobility, physical therapy and yoga.

Day one is arrival day: a casual orientation and a first group class to shake off travel, then a group dinner in the city. Day two starts with a workout at the Red Rocks Amphitheater, lunch in Golden, and an afternoon hike with mobility stretches and yoga built into the route. Day three is the climbing day, a half-day excursion with certified guides that begins with safety information and a lesson, followed by an evening mobility and stretch class aimed at the muscles you used on the rock. Day four closes with a final morning workout; after that the retreat is officially over, and depending on flight times the group may hike, take a bike tour of Denver, or head straight to the airport.

What separates this from a standard city fitness weekend is the setting. Red Rocks Amphitheater is a working concert venue and a well-known spot for outdoor fitness events, and the climbing and hiking both happen in the mountains outside Denver rather than in a studio. The hotel is in the middle of downtown, so restaurants, shops and nightlife are walkable, but the mountains are close enough for a half-day outing.

Julia Falamas is a strength and mobility coach who works with youth and adult athletes. She started coaching competitive gymnastics at 16 outside Atlanta, then became a certified yoga instructor and built a reputation at Manhattan boutique training facilities including Epic Hybrid Training and TS Fitness. She is Head Youth Athletic Trainer and assistant Weightlifting Coach at CrossFit Spot. As an athlete she has competed in obstacle races, half marathons, bodybuilding and Olympic weightlifting, and holds awards as a Spartan Racer, WBFF Figure Pro and local-level weightlifter.

Denver itself is the base. The Magnolia Hotel was formerly the American National Bank Building and keeps its historical exterior with modern finishes inside. Group dinners rotate around different parts of the city, and the optional craft brewery tour leans on Colorado's brewery scene. The itinerary is listed as subject to change.

What's included

- 4 days / 3 nights accommodation at a boutique hotel in Denver - Daily workouts and classes ranging from HIIT to yoga - Mobility and movement sessions each day - Hiking trip with a local guide - Half-day rock climbing excursion for all levels - Special workout at the Red Rocks Amphitheater - Group dinners included each night - Welcome goody bags

What's not included

- Travel to and from Denver - Airport transfers - Breakfasts and lunches - Local craft brewery tour/tasting (listed as optional) - Bike tour of Denver - Personal expenses - Travel insurance