Lauren Sullivan
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LS Lifts: Sculpt to Summer Program
Tone, Tighten and Sculpt Your Way to Summer
JOIN ME as I guide you through 8 weeks of transformation! Together we’ll tone, tighten, and sculpt our way to summer. With targeted workouts designed to burn fat and build lean muscle, you’ll feel stronger, more confident, and ready to embrace your leanest, sculpted self!
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About the Program
Welcome to the Sculpt to Summer Program! 🌞💪
I’m SO excited to have you here! I created this 8-week Sculpt to Summer program to help you lose body fat, maintain or increase lean muscle mass, and tone and tighten your body just in time for summer (which is right around the corner!).
This program is designed to be done in the gym, with 4 days of resistance training each week—2 days focusing on upper body and 2 on lower body. We’ll be using a variety of gym equipment, including free weights, machines, and cables, to target and sculpt every muscle group. If you’re not able to get to the gym, minor modifications allow this program to still be completed at home too! You’ll still be able to make incredible progress with minimal equipment
I’ll be right there with you, completing the program alongside you, sharing my progress, challenges, and results every step of the way. Let's motivate each other to crush those goals!
So, why wait? Start today and see how much you can achieve in just 8 weeks. You’ll be amazed by where you’ll be by summer!
Goal:
Toning
Toning
Weight lifting, Bikini Body, Functional
8 weeks program
4 days/week
45-60 mins
Level:
All Levels
All Levels
Goal:
Toning
Toning
Weight lifting, Bikini Body, Functional
8 weeks program
4 days/week
45-60 mins
Level:
All Levels
All Levels
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Frequently asked questions
What are the goals of this program?
-Reduce body fat while preserving and/or increasing lean muscle mass
-Achieve a toned and lean physique
-Build core strength and improve stability
Who is this program meant for (what skill level)?
This program is designed for all fitness levels, with modifications available to suit your individual needs. Modifications can be found in the exercise descriptions.
Beginners:
-Focus on slow, controlled movements while prioritizing proper form
-Start with lighter weights and longer rest periods if necessary
-Begin with stabilizing exercises using machines and cables before progressing to free weights (DB/BB), TRX, and exercise balls
-Start with seated exercises and machines before progressing to standing or more unstable movements
-Master bilateral movements (on both legs) before advancing to unilateral exercises (on one leg)
Advanced:
-Use challenging weights and perform higher repetitions
-Focus on improving your balance and stability by progressing from bilateral to unilateral, seated to standing, and machines to free weights, TRX, or exercise balls
Is this an in-gym or at-home program?
This program is primarily designed to be performed in the gym, but it can be adapted for at-home workouts by substituting dumbbells instead of using machines or barbells. I have included some alternative exercises for those who are working out at home or have limited access to gym equipment. These modifications will still help you target the same muscle groups effectively! If you ever have any questions about at-home modifications, feel free to message me!
How will I get the best results?
-A structured exercise program is a great foundation for achieving your health and fitness goals, but don't overlook the importance of nutrition! Focus on consuming regular, high-protein meals throughout the day to support muscle growth and recovery. Aim to nourish your body with a variety of whole, nutrient-dense foods, including fruits, vegetables, lean proteins, healthy fats, and complex carbs.
-Sleep is crucial for recovery and overall well-being. Aim for 7-9 hours of quality sleep each night to help your body repair and perform at its best.
-Hydration is so important! Drink plenty of water throughout the day to support your body’s functions, especially during and after workouts.
-Consistency is key—stay committed to your exercise routine and healthy habits to see long-term results.
What do I do when I finish the program?
Congratulations on completing the program! Sticking to an 8-week fitness journey takes dedication, and that consistency is what leads to real results, so you should feel incredibly accomplished!
If you've finished the program, why not take it to the next level and do it again? The second time around, challenge yourself by increasing the weight or reps, slowing down the movement to really focus on that mind-muscle connection, and perfecting your form. Each round is an opportunity to push yourself further!
And if you have any feedback, suggestions, or ideas for future programs you'd love to see, feel free to send me a message! I'm always open to hearing from you.
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About Lauren Sullivan
Certified Personal Trainer | Nutrition Coach | RN
Hi! My name is Lauren and I am a Certified Personal Trainer and Nutrition Coach as well as a Registered Nurse working in Medical Aesthetics. My goal is to support you in achieving your fitness and wellness goals by creating customized, easy-to-follow workout and nutrition plans that deliver real and lasting results. I understand how overwhelming it can be not knowing where to start or how to progress in your fitness goals and I’m committed to making the process easier by providing clear guidance and support every step of the way!
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