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Community Programs›Snatched Waist 😮‍💨
Snatched Waist 😮‍💨
Beginner–IntermediateFree

Snatched Waist 😮‍💨

Get your dream waist in 3 months! Copied from a viral youtube shorts from Mei Monte, this optimal ab workout will get you sweating and snatched <3

Kayla T.
Kayla T.· Jan 2026
58athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
2 days
Level
Intermediate, Beginner
Goal
Women's, Bodyweight Fitness
Equipment
At Home
Session length
30 min
**Sculpt your waist and strengthen your core with the Snatched Waist program!** Over 12 weeks, you'll engage in 30-minute bodyweight workouts, designed for beginners that target your abs and legs with effective exercises like Lying Leg Raises, Squats, and Planks. With 24 sessions per week, you'll build muscle and sculpt your physique right at home, no equipment necessary. Get ready to transform your body and boost your confidence! The original video indicates sets of four and to do one exercise at a time, completing all sets before continuing to the next exercise. You can do that, or you can do it circuit style. Three times is more realistic to start.

Who it's for

Beginners new to structured strength training
Athletes focused on women's and bodyweight fitness
Athletes who can train 2 days per week
Athletes who prefer training at home with minimal equipment

Muscle engagement

Front
Back
Abs
61.1%
Quadriceps
11.1%
Glutes
11.1%
Hamstrings
11.1%
Adductors
5.6%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Lying Leg Raise325 reps@6.5
2Squat (Bodyweight)325 reps@6.5
3Plank31 min@6
4Up Down Plank325 reps@6.5
5Reverse Plank31 min@6
6Toe Taps325 reps@6.5
#ExerciseSetsRepsLoad
1Lying Leg Raise325 reps@6.5
2Squat (Bodyweight)325 reps@6.5
3Plank31 min@6
4Up Down Plank325 reps@6.5
5Reverse Plank31 min@6
6Toe Taps325 reps@6.5

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Snatched Waist 😮‍💨 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 30 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Snatched Waist 😮‍💨 is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Snatched Waist 😮‍💨 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android