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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!
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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
-