Miles goes to Japan

by Seth Gaffar

Program Description

staying on it while traveling!

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    3 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jun 10, 2025 10:20
  • Last Edited
    Jun 18, 2025 08:56

Summary

Embark on a transformative 3-week journey with "Miles goes to Japan," designed for those looking to elevate their fitness at home. This program features three intense workouts each week, focusing on bodyweight exercises and dumbbell movements to build strength and endurance. You'll engage your entire body with supersets and EMOM formats, ensuring each session is both challenging and rewarding. Perfect for all fitness levels, this program adapts to your capabilities while pushing you toward your goals. Get ready to sweat, grow, and conquer!
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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
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
-
1B
Goblet Squat
3
20-40 reps
-
1C
Side Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
-
1B
Goblet Squat
3
20-40 reps
-
1C
Side Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
-
1B
Goblet Squat
3
20-40 reps
-
1C
Side Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
12
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
12
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
12
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Bodyweight)
3
8-15 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
12-25 reps
-
1C
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Bodyweight)
3
8-15 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
12-25 reps
-
1C
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Bodyweight)
3
8-15 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
12-25 reps
-
1C
Push Up
3
AMRAP
-
Week 1
1 / 3 Weeks
Day 1
1A
Push Up
3 Sets
AMRAP
-
1B
Goblet Squat
3 Sets
20-40 Reps
-
1C
Side Plank
3 Sets
0.5-1 mins
-
Day 2
1
Burpee (No Push Up)
12 Sets
4-8 Reps
-
Day 3
1A
Bulgarian Split Squat (Bodyweight)
3 Sets
8-15 Reps
-
1B
Reverse Abs Crunch (Bodyweight)
3 Sets
12-25 Reps
-
1C
Push Up
3 Sets
AMRAP
-