Body Sculpt Program
Sculpt your Physique at Home
- Effective 30-40 Minute Workouts
- Minimal Equipment Required
- Simply & Easy to Follow Meal Guides
Sculpt your Physique at Home
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
All our Programs come with an official start date, and intakes commence every Monday. You can begin the workouts on your own beforehand; however, for optimal results, it is ideal that you carry out the Program on the set dates.
As soon as you confirm your order, you will receive instructions on how to access our App and begin preparing for Day 1.
A standard gym should provide all equipment required to complete gym workouts.
If you're completing this Program from home, we recommend:
✓ Set of Dumbbells (different weights if possible)
✓ Resistance/Power Bands
✓ A Yoga Mat
✓ Booty Band
✓ Exercise Ball (optional)
For the Body Sculpt Program, you can choose between a 4, 5 or 6 day training split:
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
Throughout this Program, each week builds on the last to progressively increase your strength, confidence, and overall fitness. Here’s what to expect:
Week 1: Foundations
Learn the basics, build stability, and nail your movement patterns. Expect controlled reps, moderate intensity, and higher rep ranges (~12) to activate muscles and prep your body for heavier work. You should feel focused, steady, and progressively more confident with form.
Week 2: Progression
Complexity picks up with combo moves, supersets, and light circuit work. Intensity increases slightly as you start linking movements together. You’ll feel more challenged but still in control, noticing better coordination and smoother transitions.
Week 3: Strength
Intensity steps up again with more advanced variations and supersets. Workouts are designed to push strength, endurance, and overall performance. You should feel stronger, more capable, and proud of the progress you’re making.
Week 4: Peak
Your toughest, most rewarding week. Higher volume, higher intensity, and challenging finishers that blend strength, endurance, and coordination. Expect to feel fatigued but in the best way, finishing the Program feeling accomplished and visibly fitter.
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.
Once the first intake has opened, you’ll receive app access right away just keep an eye out for an email from our team on how to get started in the MWU App.
Yes! You can use our ‘Restart Program’ feature allowing you to start the following Monday.
Enjoy 12 weeks of full app access by purchasing the Program alone. Alternatively, explore our Membership options for ongoing App Access.
Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon in the workouts tab.
Yes, you certainly can! If you are not ready to purchase our Platinum Membership, you can join our Program separately. Keep in mind that you will only receive 12 weeks of App Access when purchasing separately.
Absolutely! With our Platinum Membership, you receive access to ALL available MWU Programs and Levels, as well as any Challenge that is released during your Membership.