Body Sculpt Program
Sculpt your body in 4 weeks
- 30-40 Minute Workouts
- Home & Gym Workout Program
- Minimal Equipment
- Personalised Meal Guides
- Macros tailored to your goals
Sculpt your body in 4 weeks
Sculpt, Sweat & Strengthen at Home
Body Sculpt by Coach Nicole is a 4-week at-home Program designed to help you sculpt your physique, increase calorie burn, and improve endurance through dynamic, high-energy workouts.
Each session is intentionally challenging and built to keep you engaged, and drive visible results, all from the comfort of home.
Real results aren’t about where you train, they’re about how you show up.
About The Program
4 Weeks
Home Workouts
Minimal Equipment
SculptThe Body Sculpt Program is perfect for you if your goal is to:
+ Tone and sculpt your physique.
+ Increase overall calorie expenditure with high-energy, full-body workouts.
+ Train from home using minimal equipment.
This Program consists of Weighted Workouts suited for Intermediate trainers. All Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
Inside The App
Effective Training
No wandering around a gym. No second-guessing your workouts. Just effective training that fits your life & proves you don’t need perfect conditions to feel strong, confident, and proud of your progress.
Structured Meal Guides
At Move With Us, we believe in balance & sustainability without compromising results. Our structured Meal Guides provide a flexible, goal-focused approach, giving you the structure you need with the freedom you want.
Habit Tracking
The Move With Us App is your all-in-one tool for structured progress. Set daily goals, reflect on your day, & track your key habits in one place. Stay consistent, measure what matters, & build habits that drive long-term results.
Community Testimonials
This Program really pushed me in the best way. It wasn’t always easy, but it helped me stay consistent, build better habits, and show up for myself even on the hard days. I grew both mentally and physically, learning that progress matters more than perfection.
- EeEe (Body Sculpt Program)
My goal going into the Team Body Sculpt Challenge was to lose weight, but it wasn’t until I put my photos side by side that I truly saw the difference. Still taking it in! Over the past four weeks, I’ve felt noticeably stronger, more energised, happier, and more confident. This has been the best start to 2026!
- Georgia (Body Sculpt Program)
Nicole’s program is amazing and I was able to successfully focus on discipline, see consistent gains, and truly wake up excited to work out! I feel strong and confident and know I’m making progress to my goals!
- Jo (Body Sculpt Program)
Frequently Asked Questions
The Dumbbell Only Program focuses on strength and progressive overload, with clear progression across 6 weeks. You’ll notice longer rest periods to allow you to lift heavier dumbbells with a goal of increasing load week by week.
The Body Sculpt Program, on the other hand, emphasises muscular endurance and calorie burn. Over 4 weeks, it features AMRAP circuits, shorter rest periods, and high-volume, lighter-load training, designed to keep you motivated while making training enjoyable and effective.
Yes! Your Program includes access to nutrition guidance within the Move With Us App, with personalised recommendations to help support your goals alongside your training.
Your nutrition recommendations are tailored to your selected goal, activity level and preferences, so you can follow a plan that complements your workouts and supports your progress.
With the Body Sculpt Program, you have the option to choose between a 4, 5 or 6-day training split. Preview the changes between the splits below.
6 DAYS
Monday: Full Body Sweat
Tuesday: Glutes Burner
Wednesday: LISS Cardio
Thursday: Lower Body Sculpt
Friday: Upper Body Tone
Saturday: Rest & Recovery
Sunday: Cardio & Core Burn
5 DAYS
Monday: Full Body Sweat
Tuesday: Glutes Burner
Wednesday: Rest & Recovery
Thursday: Lower Body Sculpt
Friday: Upper Body Tone
Saturday: Rest & Recovery
Sunday: Cardio & Core Burn
4 DAYS
Monday: Full Body Sweat
Tuesday: Glutes Burner
Wednesday: Rest & Recovery
Thursday: Lower Body Sculpt
Friday: Upper Body Tone
Saturday: Rest & Recovery
Sunday: Rest & Recovery
The workouts in this Program are 30-40 minutes long.
If you’re training in a gym, you’ll have access to everything you need to complete the Program. If you’re training at home, you’ll need the following equipment:
✓ Set of Dumbbells (different weights if possible)
✓ Resistance/Power Bands
✓ A Yoga Mat
✓ Booty Band
✓ Exercise Ball (optional)
Yes! You can choose to train at home or in the gym, depending on what works best for you. Simply switch between your available workout options in the Move With Us App to follow the Program wherever you train.
Absolutely! Our Exercise Swap feature allows you to personalise your workouts to suit your experience, ability and available equipment. You can choose from exercise swaps, regressions or progressions to make each movement easier, harder or better suited to you.
New Program intakes begin every Monday, so you can choose the Monday that works best for you. Once you purchase, you’ll receive access to the Move With Us App and everything you need to get started.
Yes! When you’re ready to begin, you can select a start date up to 2 weeks ahead using the Restart Program feature in the Move With Us App.
If you’ve purchased the Program as a standalone purchase, keep in mind that your 6 weeks of app access begins from the date of purchase. We recommend starting within the first few available intakes to ensure you have enough time to complete the full Program before your access ends.
When you purchase this Program as a standalone purchase, you’ll receive 6 weeks of access to the Move With Us App from the date of purchase.
With Platinum Membership, you’ll have ongoing access to this Program, all other Programs, Challenges and members-only features for the duration of your active Membership.
Absolutely! You can repeat the Program as many times as you like while you have access to it in the Move With Us App.
Absolutely! You can purchase this Program as a standalone purchase without joining Platinum Membership. However, your standalone purchase only includes 6 weeks of access to the Move With Us App.
Absolutely! This Program is included with Platinum Membership, so you can access it without purchasing the Program separately.
Platinum Membership gives you ongoing access to all available Move With Us Programs and Levels, Challenges and members-only features for the duration of your active Membership. This means you can move between Programs, explore different training styles and keep coming back to your favourites without needing to purchase each Program individually.
Yes! The Move With Us App gives you a range of tools to track your progress beyond just the number on the scales.
You can track your weight and measurements, steps, hydration, sleep, macros, daily goals and reflections, as well as your workout completion throughout your Program. You can also use Workout Notes to record the weights you use for each exercise, making it easy to see your strength progress over time.
Once you’ve completed your purchase, you’ll receive an email with everything you need to create your Move With Us account and access the App.
Simply follow the instructions in your email to get set up, then head into the App to find your Program and get ready for Day 1.
If you don’t receive your email, check your junk or spam folder and make sure you’re using the email address associated with your purchase. Please ensure you are subscribed to receive important updates here.