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What is Summer Tone + Sculpt 8 week Challenge?

This program combines the muscle-building benefits of traditional strength training with the calorie-burning effects of metabolic conditioning, helping participants feel stronger, move better, and develop greater confidence in their bodies.
Whether your goal is to tone up, build muscle definition, improve overall fitness, or establish a consistent workout routine, this program provides a clear progression that challenges you while remaining accessible and sustainable.

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Program Description

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Enjoy training sessions each week - you can jump in at any point in time.

Instructional videos to guide your training so technique is never a question.

Take your programming at home or on the go via the Somble web and mobile apps.

Track every workout and personal record — right where you train.

Program Expectations

Need help or have a question? Message your coach anytime — support is always just a tap away. Plus, the app keeps you on track with reminders so you never miss a workout or check-in.

Community Accountability

Program Preview

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Program CTA

Dumbbells' (light
medium
heavy)
Mat
Fabric band
rubber band

Necessary Equipment

Your full progress history lives inside the program and on your dashboard, so you can see how far you've come and what's next.

Track your Progress

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Program Value Props

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About your Coach

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About the Methodology

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Testimonials

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JOIN A COMMUNITY THAT SHARES YOUR PASSION

Stay consistent with challenging workouts that can be done from anywhere and a community that's always with you.

Community Mission

MONDAY — Lower Strength + Glutes

TUESDAY — Upper Sculpt + Core

Wednesday- Lower + Conditioning

Thursday - Upper Pull + Arms

Friday- Total Body Sculpt

Saturday- Mobility + Stretch

30 sec Squat reach   

30 sec Hip hinges

30 sec Band lateral walk

30 sec Bodyweight lunges

WARM-UP (2 mins)

Goblet squat 

Banded Romanian deadlift 

Reverse lunge (R) 

Reverse lunge (L) 

Glute bridge + band pulses 

Fire hydrants (R) 

Fire hydrants (L) 

Weighted & Banded dead bug

Round 1 & 2

 30 sec bridge hold

30 sec Squat hold

30 sec wide squat pulses

 30 sec high knees

Finisher (4 mins)

Streching

Cool down (2 min)

30 sec Arm Circles

Rubber Band Around the back of the hands /wrist
palms facing each other , shoulder back and down 
Pull arms apart

30 sec Band Pull -Apart

30 sec Inchworm

30 sec Hinge Y - T

Warm Up

OH Shoulder press

Bent over Row

Floor Chest Press

Bicep Curls

Tricep Kickbacks

Plank Shoulder taps

Russian Twist

Weighted Dead bug

Rounds 1 & 2

30 sec Pushups

30 sec Mountain Climbers

30 sec Plank Hold

30 sec Kneeling Punches

Finisher 

Shoulder, arm, core stretches 

Cooldown 2:00

30 sec Squat Arm Swing

30 sec Lateral Lunge arm Reach

30 sec Plank Hip Opener

30 sec Quad Stretch

Warm up 

Sumo Squat

Curtsy Lunge (R)

Curtsy Lunge (L)

Banded Lateral Walk

Step-Up knee Drives

Banded Squat Pulses

Mountain Climbers

Speed Skaters

Jump Squats 

Burpees

Jacks

30 sec Arm Swings

30 sec Alt Arm Swings

30 sec Shoulder round-out

30 sec ALT Lateral Reach

Warmup

Single arm row (R)

Single arm row (L)

Lateral Raises

Hammer Curls

Band Pull apart

OH Tricep Extensions

Superman lift

Superman Alt Pulls

Pushups

Bicep curl Pulses

Tricep Kickback Pulses

Finisher

30 sec Alt Reverse lunge

30 sec Cat Cow

30 sec Plank Hip Openers

Warm up

Squat + Press

Reverse Lunge (R) + (R) curl

Reverse Lunge (L) + (L) curl

Renegade Rows

Band Squat walk

Bear Plank 

 Ab Shoot -Outs

Glute Bridges

Squat Thrust

Squat Pulses

Push-ups

Butterfly

Thread Needle ALT

Worlds Greatest Stretch (R)

Pigeon (R)

Down dog + pedal

Hamstring Stretch

Worlds Greatest Stretch (L)

Pigeon (L)

Pancake

T-Spine (R leg)

T-Spine (L leg)

Calf Stretch (R)

Calf Stretch (L)

Forearm stretch palms facedown

Forearm stretch palms face up

LIGHT Neck Stretch

Place one hand on top of head other on Chest 
Allow yourself to feel safe & healing with each Breath.

Deep Breaths 

Goblet Squats

Band is optional 
One leg steps up while driving the other knee up Alternating legs 

Sitting Legs out wide reach through the middle 
Inhale --- Exhale walking the hands out further