{"product_id":"12-week-toned-body-sculpt-program","title":"12 Week Toned Body Sculpt Program","description":"\u003cp\u003eStop guessing what workout to do every time you pick up a pair of dumbbells.\u003c\/p\u003e\n\u003cp\u003eThe 12-Week Toned Body Sculpt is a complete, self-guided strength program designed for women 35+ who want to build lean muscle, regain strength, and create a naturally sculpted hourglass shape without spending hours in the gym.\u003c\/p\u003e\n\u003cp\u003eYou will train three days per week for only 30–40 minutes per workout. Every exercise, set, repetition, rest period, modification, and demonstration is already laid out for you.\u003c\/p\u003e\n\u003cp\u003eAll you need is a pair of dumbbells and the commitment to follow the plan.\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003ch2\u003e\u003cstrong\u003eThis program is for you if:\u003c\/strong\u003e\u003c\/h2\u003e\n\u003cp\u003e-You are tired of saving random workouts without knowing how to combine them\u003c\/p\u003e\n\u003cp\u003e-You want to tone and strengthen your entire body\u003c\/p\u003e\n\u003cp\u003e-You want more shape through your shoulders, back, arms, glutes, and legs\u003c\/p\u003e\n\u003cp\u003e-You are unsure which dumbbell weights to use\u003c\/p\u003e\n\u003cp\u003e-You do not know when or how to increase your weight\u003c\/p\u003e\n\u003cp\u003e-You want short, structured workouts that fit into a busy schedule\u003c\/p\u003e\n\u003cp\u003e-You want to train at home or in the gym\u003c\/p\u003e\n\u003cp\u003e-You need exercise demonstrations and beginner-friendly modifications\u003c\/p\u003e\n\u003cp\u003e-You want a plan you can follow independently without wondering what comes next\u003c\/p\u003e\n\u003ch4\u003e\n\u003cstrong\u003e\u003c\/strong\u003e-P.S Women under 35 can also do the program!\u003c\/h4\u003e\n\u003ch2\u003e\u003cstrong\u003eYour complete 12-week training structure\u003c\/strong\u003e\u003c\/h2\u003e\n\u003cp\u003eThe program is divided into three progressive four-week phases.\u003c\/p\u003e\n\u003ch3\u003e\u003cstrong\u003ePhase 1: Sculpt the Upper Body\u003c\/strong\u003e\u003c\/h3\u003e\n\u003cp\u003eStrengthen and shape your chest, back, shoulders, and arms while establishing a strong lower-body foundation.\u003c\/p\u003e\n\u003ch3\u003e\u003cstrong\u003ePhase 2: Shape the Lower Body\u003c\/strong\u003e\u003c\/h3\u003e\n\u003cp\u003eShift the focus toward building your quads, hamstrings, and glutes to develop the bottom half of your hourglass shape.\u003c\/p\u003e\n\u003ch3\u003e\u003cstrong\u003ePhase 3: Complete the Hourglass\u003c\/strong\u003e\u003c\/h3\u003e\n\u003cp\u003eBring everything together with balanced lower-body, upper-body, and full-body training.\u003c\/p\u003e\n\u003cp\u003eYou will repeat each phase for four weeks, giving you enough time to improve your form, increase your repetitions, and gradually challenge yourself with heavier dumbbells.\u003c\/p\u003e\n\u003ch3\u003e\n\u003cstrong\u003e\u003c\/strong\u003e\u003cbr\u003e\n\u003c\/h3\u003e\n\u003ch3\u003e\n\u003cstrong\u003e\u003c\/strong\u003e\u003cbr\u003e\n\u003c\/h3\u003e\n\u003ch2\u003e\u003cstrong\u003eEverything included\u003c\/strong\u003e\u003c\/h2\u003e\n\u003cp\u003e-Complete 12-week strength-training plan\u003c\/p\u003e\n\u003cp\u003e-36 structured strength workouts\u003c\/p\u003e\n\u003cp\u003e-Three workouts per week\u003c\/p\u003e\n\u003cp\u003e-30–40 minute workout sessions\u003c\/p\u003e\n\u003cp\u003e-Three progressive four-week phases\u003c\/p\u003e\n\u003cp\u003e-Sets, repetitions, and rest periods for every exercise\u003c\/p\u003e\n\u003cp\u003e-A clickable video demonstration attached to every exercise\u003c\/p\u003e\n\u003cp\u003e-Dumbbell weight-selection guidance\u003c\/p\u003e\n\u003cp\u003e-Progressive-overload education\u003c\/p\u003e\n\u003cp\u003e-Beginner-friendly exercise modifications\u003c\/p\u003e\n\u003cp\u003e-Workout guidance and form reminders\u003c\/p\u003e\n\u003cp\u003e-Core and ab routines\u003c\/p\u003e\n\u003cp\u003e-Accessible standing-ab alternative\u003c\/p\u003e\n\u003cp\u003e-Recommended weekly schedule\u003c\/p\u003e\n\u003cp\u003e-Recovery guidance\u003c\/p\u003e\n\u003cp\u003e-Progress-review questions\u003c\/p\u003e\n\u003cp\u003e-Instructions for what to do after Week 12\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003ch2\u003e\u003cstrong\u003eNo more guessing\u003c\/strong\u003e\u003c\/h2\u003e\n\u003cp\u003eYou will not have to wonder:\u003c\/p\u003e\n\u003cp\u003e-What exercises should I perform?\u003c\/p\u003e\n\u003cp\u003e-How many sets and repetitions should I complete?\u003c\/p\u003e\n\u003cp\u003e-How long should I rest?\u003c\/p\u003e\n\u003cp\u003e-Am I performing this exercise correctly?\u003c\/p\u003e\n\u003cp\u003e-What weight should I use?\u003c\/p\u003e\n\u003cp\u003e-When should I increase my dumbbell weight?\u003c\/p\u003e\n\u003cp\u003e-What should I train next?\u003c\/p\u003e\n\u003cp\u003eEverything is organized inside one easy-to-follow digital program.\u003c\/p\u003e\n\u003cp\u003eSimply open the workout, select the scheduled training day, click the WATCH button whenever you need an exercise demonstration, and begin.\u003c\/p\u003e\n\u003ch3\u003e\u003cbr\u003e\u003c\/h3\u003e\n\u003ch2\u003e\u003cstrong\u003eTrain at home or in the gym\u003c\/strong\u003e\u003c\/h2\u003e\n\u003cp\u003eThe program is dumbbell-based and can be completed at home or in a gym. Some exercises use a stable bench, chair, bed, or elevated surface, and appropriate alternatives are provided when possible.\u003c\/p\u003e\n\u003cp\u003eYou do not need complicated machines or hours of daily exercise. You need consistency, proper technique, progressive overload, and a plan that gives your workouts a purpose.\u003c\/p\u003e\n\u003ch3\u003e\u003cbr\u003e\u003c\/h3\u003e\n\u003ch2\u003e\u003cstrong\u003eWhat you can work toward\u003c\/strong\u003e\u003c\/h2\u003e\n\u003cp\u003eWith consistent training, proper nutrition, and adequate recovery, this program can help you:\u003c\/p\u003e\n\u003cp\u003e-Build and maintain lean muscle\u003c\/p\u003e\n\u003cp\u003e-Improve your overall strength\u003c\/p\u003e\n\u003cp\u003e-Develop more shape through your upper and lower body\u003c\/p\u003e\n\u003cp\u003e-Strengthen your glutes, legs, arms, shoulders, back, and core\u003c\/p\u003e\n\u003cp\u003e-Improve your exercise form and control\u003c\/p\u003e\n\u003cp\u003e-Become more confident choosing dumbbell weights\u003c\/p\u003e\n\u003cp\u003e-Establish a consistent strength-training routine\u003c\/p\u003e\n\u003cp\u003e-Feel stronger during everyday activities\u003c\/p\u003e\n\u003cp\u003e-Learn how to train independently with intention\u003c\/p\u003e\n\u003cp\u003eYour individual results will depend on factors including your consistency, effort, nutrition, recovery, experience, and starting point.\u003c\/p\u003e\n\u003ch3\u003e\u003cbr\u003e\u003c\/h3\u003e\n\u003ch2\u003e\u003cstrong\u003eThis is more than a collection of workouts\u003c\/strong\u003e\u003c\/h2\u003e\n\u003cp\u003eRandom workouts can make you sweat, but structure is what allows you to measure progress.\u003c\/p\u003e\n\u003cp\u003eThe 12-Week Toned Body Sculpt gives you a clear starting point, a progression strategy, and a complete path to follow for the next 12 weeks.\u003c\/p\u003e\n\u003cp\u003eYou do not need to figure it out as you go.\u003c\/p\u003e\n\u003cp\u003eYour workouts are already planned.\u003c\/p\u003e\n\u003cp\u003eYour exercise demonstrations are already attached.\u003c\/p\u003e\n\u003cp\u003eYour progression strategy is already explained.\u003c\/p\u003e\n\u003cp\u003eAll that is left is for you to begin.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eBuild strength. Create shape. Train with purpose.\u003c\/strong\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cbr\u003e\u003c\/h3\u003e\n\u003ch2\u003e\u003cstrong\u003eImportant purchase information\u003c\/strong\u003e\u003c\/h2\u003e\n\u003cp\u003eThis is a self-guided digital program. Your purchase does not include customized workouts, personalized nutrition targets, individual form assessments, weekly check-ins, direct coaching support, or one-on-one coaching.\u003c\/p\u003e\n\u003cp\u003eBecause this is a digital product delivered electronically, all sales should be treated according to the digital-product refund policy displayed during checkout.\u003c\/p\u003e","brand":"Hercules Bates Fitness","offers":[{"title":"Default Title","offer_id":44533654159449,"sku":null,"price":59.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0144\/4577\/2900\/files\/12-Week-Toned-Body-Sculpt-Website-Cover-2.png?v=1786968865","url":"https:\/\/www.herculesbatesfitness.com\/products\/12-week-toned-body-sculpt-program","provider":"Hercules Bates Fitness","version":"1.0","type":"link"}