4-week sculpt & tone
Minimal equipment & home friendly
A 4-week program designed to help you sculpt and tone by taking the guess work out of your workout routine.
Workouts range from 30-50 minutes and require minimal equipment so you can do them from anywhere, even home.
For best results, I suggest dumbbells, bands, treadmill and/or stairmaster
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Goal:
Toning
Toning
Weight lifting, Cardio, Bikini Body
4 weeks program
5 days/week
30-45 mins
Level:
All Levels
All Levels
Goal:
Toning
Toning
Weight lifting, Cardio, Bikini Body
4 weeks program
5 days/week
30-45 mins
Level:
All Levels
All Levels
4-week tone and sculpt program
Ready to tone and sculpt your body in just 4 weeks? This guide is designed for anyone, no matter your fitness level, whether you're a beginner or more advanced. With a focus on strength training and body-sculpting workouts, this program will help you build lean muscle, define your body, and boost your confidence.
Each week, you'll follow carefully structured workouts using minimal equipment to target all major muscle groups, with a perfect balance of upper, lower, and core exercises. Whether you're looking to get stronger, more toned, or simply switch up your routine, this guide will help you achieve visible results and improve your overall fitness.
What to expect:
-4 weeks of progressive overload structured workouts
-Home or Gym-based exercises with minimal equipment (dumbbells)
-Designed to tone, sculpt, and build lean muscle
-Suitable for all fitness levels
-Easy-to-follow instructions and form tips for each move
-Video-guided exercises
Let's get started!
- Minimal workout equipment
- Cardio and ab workouts
- ~45 minute workouts
- 5-day split
- Designed for any fitness level
- Progressive overload
Kayla has changed my life when it comes to fitness! I'm more confident and she helps me every step of the way!
Jess
The best trainer I have ever worked with! I love the workouts and how she is always challenging me to become better.
Jen
I am obsessed with the program and have never felt better!
Sarah
I just Love so many things. There’s so many different people and apps out there but I’m so thankful I get to work with Kayla!
Stephanie
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!
Reminders
Set workout reminders to stay on track!
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Frequently asked questions
Are there workout videos>
Yes, each exercise has a video demonstration! Making it easy to follow. It's like having a personal trainer in your pocket.
Are the workouts personalized?
No, this is a workout guide that is designed to give you a 4-week plan to follow to help build strength, and muscle mass and lose body fat. Personalized programs are part of my 1:1 coaching, which can be found at kayladurck.com
Can I do this at home?
Yes! This program requires minimal equipment so you can do it easily at home. You can use bodyweight, but I recommend using dumbbells for best results.
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