Dana Burke

Dana Burke

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The 4-Week Bikini Blueprint

The 4-Week Bikini Blueprint

Build curves, burn fat, and feel confident in your skin.

Ready to build curves, burn fat, and feel confident in your skin? The 4-Week Bikini Blueprint is your step-by-step strength training plan designed to sculpt glutes, tighten your core, and define your upper body—all from home with just dumbbells. No extremes. Just smart training that delivers real results.
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Goal:
Lean Muscle
Bodybuilding, Weight lifting, Bikini Body
4 weeks program 4 days/week 45-60 mins
Level:
All Levels
Goal:
Lean Muscle
Bodybuilding, Weight lifting, Bikini Body
4 weeks program 4 days/week 45-60 mins
Level:
All Levels
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About the program

This 4-week progressive overload strength training program is designed to sculpt a lean, strong physique. Using dumbbells (or a barbell if available), you'll focus on building glutes, defined shoulders and arms, and a tight core to help you achieve that toned, bikini-ready body.

    Workouts

    Week 1, Day 1 - Glutes/Quads
    Week 1, Day 1 - Glutes/Quads
    5.0
    Glutes, All Levels, Strength, Lower Body, Bikini body, Home, Glutes, Legs
    Week 1, Day 2 - Upper Body Push
    Week 1, Day 2 - Upper Body Push
    5.0
    Bikini body, Arms, Bodybuilding, Chest, All Levels, Strength, Upper Body
    Week 1, Day 3 - Glutes/Hamstrings
    Week 1, Day 3 - Glutes/Hamstrings
    5.0
    Glutes, Bikini body, Bodybuilding, All Levels, Strength, Lower Body
    Week 1, Day 4 - Delts, Bis & Core
    Week 1, Day 4 - Delts, Bis & Core
    5.0
    Bodybuilding, Upper Body, Abs & Core, Strength, Arms, Home, All Levels, Bikini body
    Week 2, Day 1 - Glutes/Quads
    Week 2, Day 1 - Glutes/Quads
    5.0
    Love this app!!! Every workout is challenging and I've had amazing results.
    Carrie
    Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess

    App Features

    Reminders
    Set workout reminders to stay on track!
    Tracking
    Track your progress and share it to Instagram
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Streaks
    Make sure you stay on track with your goals
    Favorites
    Save your favorite workouts with one tap
    Lifetime Access
    Once you purchase, you own the program forever!
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
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    About Dana Burke

    Women's Muscle & Metabolism Coach

    Nationally Qualified NPC Bikini Competitor | Former CrossFitter | Certified Personal Trainer (Physique & Bodybuilding Specialist) | Sports Nutrition Expert | Boy Mom x2 | Wife

    Get support & accountability from our amazing community

    Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Dana will be right there to cheer on you.

    Frequently asked questions

    What makes this app different? How do I know it will work for me?
    If you haven’t had success with other workout apps in the past, it’s understandable to be skeptical. But with the right guidance, support, and fresh content, you can achieve the results you want. Instead of static programs or PDFs with no assistance, this platform offers dynamic, interactive workouts. New programs and instructional videos are added regularly to keep you motivated and engaged. Plus, if you ever need help, you can reach out directly for questions, feedback, or to share your progress!
    I’m a beginner, is this for me?
    No matter where you are in your fitness journey, this platform can help you succeed. Workouts and programs are designed for all fitness levels, with expert guidance every step of the way. You’ll be provided with easy-to-follow videos and clear instructions, ensuring you can perform each exercise safely and effectively.
    Do I need to purchase equipment?
    It depends on the workout! Make sure to check out each program to see what is required to complete it. No matter what you have access to, there’s something for everyone to help you get in shape!

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