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Vacation Meta

by Noah Anderson
1 athletes joined

Program Description

Quick muscle maintenance & fat loss on vacation.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    2 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 18, 2025 03:19
  • Last Edited
    Jun 18, 2025 11:37

Summary

Get ready to transform your fitness routine with **Vacation Meta**, a dynamic 2-week program designed to keep you active every day of the week. This plan combines upper and lower body workouts with core strengthening and mobility sessions, ensuring a well-rounded approach to fitness. Each session features bodyweight and dumbbell exercises, making it perfect for at-home workouts. Whether you're looking to build strength or enhance your endurance, this program will keep you motivated and on track, even while you're away!
Muscle Engagement
Front
Back
MuscleSet
Other
27.9%
Glutes
13.9%
Quadriceps
11.6%
Chest
8%
Abs
8%
Hamstrings
7.6%
Triceps
7.2%
Front Delts
5.6%
Lower Back
5.6%
Adductors
2.4%
Middle Delts
1.2%
Upper Back
0.8%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Elevated Push Ups
1
10-15 reps
-
2
Pike Push Up
1
8-12 reps
-
3
Narrow Push Up
1
10-15 reps
-
4
Superman
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Elevated Push Ups
1
10-15 reps
-
2
Pike Push Up
1
8-12 reps
-
3
Narrow Push Up
1
10-15 reps
-
4
Superman
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
12-25 reps
-
2
Jump Squat
1
12+ reps
-
3
Wall Sit
1
-1 mins
-
4
Marching Glute Bridge
1
12 reps
-
5
Burpee
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
12-25 reps
-
2
Jump Squat
1
12+ reps
-
3
Wall Sit
1
-1 mins
-
4
Marching Glute Bridge
1
12 reps
-
5
Burpee
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15-20 mins
-
2
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15-20 mins
-
2
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
1
10-15 reps
-
2
Modified Jumping Jack
1
15 reps
-
3
Push Up
1
8-12 reps
-
4
Up Down Plank
1
8-12 reps
-
5
Burpee
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
1
10-15 reps
-
2
Modified Jumping Jack
1
15 reps
-
3
Push Up
1
8-12 reps
-
4
Up Down Plank
1
8-12 reps
-
5
Burpee
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
10 reps
-
2
Cossack Squat
1
12 reps
-
3
Glute Bridge (Bodyweight)
1
15 reps
-
4
Hollow Hold
1
1 mins
-
5
Burpee
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
10 reps
-
2
Cossack Squat
1
12 reps
-
3
Glute Bridge (Bodyweight)
1
15 reps
-
4
Hollow Hold
1
1 mins
-
5
Burpee
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
10 reps
-
2
Push Up
1
12 reps
-
3
Jump Squat
1
15 reps
-
4
Superman
1
12 reps
-
5
Knee Raise (Captain's Chair)
1
-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
10 reps
-
2
Push Up
1
12 reps
-
3
Jump Squat
1
15 reps
-
4
Superman
1
12 reps
-
5
Knee Raise (Captain's Chair)
1
-1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
2
Sprint
6
-1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
2
Sprint
6
-1 mins
-
Week 1
1 / 2 Weeks
Day 1
1
Feet Elevated Push Ups
1 Set
10-15 Reps
-
2
Pike Push Up
1 Set
8-12 Reps
-
3
Narrow Push Up
1 Set
10-15 Reps
-
4
Superman
1 Set
10-15 Reps
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
12-25 Reps
-
2
Jump Squat
1 Set
12+ Reps
-
3
Wall Sit
1 Set
-1 mins
-
4
Marching Glute Bridge
1 Set
12 Reps
-
5
Burpee
1 Set
10 Reps
-
Day 3
1
Stretching
1 Set
15-20 mins
-
2
Walk
1 Set
15 mins
-
Day 4
1
Superman
1 Set
10-15 Reps
-
2
Modified Jumping Jack
1 Set
15 Reps
-
3
Push Up
1 Set
8-12 Reps
-
4
Up Down Plank
1 Set
8-12 Reps
-
5
Burpee
1 Set
10 Reps
-
Day 5
1
Step-Up (Weighted)
1 Set
10 Reps
-
2
Cossack Squat
1 Set
12 Reps
-
3
Glute Bridge (Bodyweight)
1 Set
15 Reps
-
4
Hollow Hold
1 Set
1 mins
-
5
Burpee
1 Set
10 Reps
-
Day 6
1
Burpee
1 Set
10 Reps
-
2
Push Up
1 Set
12 Reps
-
3
Jump Squat
1 Set
15 Reps
-
4
Superman
1 Set
12 Reps
-
5
Knee Raise (Captain's Chair)
1 Set
-1 mins
-
Day 7
1
Walk
1 Set
30 mins
-
2
Sprint
6 Sets
-1 mins
-