Workout Plans
By: Lindsey Bomgren, CPT | April 10, 2024
Increase strength, endurance and flexibility in just two weeks with this free 14-day workout plan. This is a complete exercise routine, designed to target all the major muscle groups in around 30 minutes a day. Each daily workout includes a guided video, with modifications for all fitness levels. Bonus: this 2-week challenge also includes a free healthy meal plan full of quick and easy family-friendly meals.
https://youtube.com/watch?v=CFVY6FICy08
Jump To Week 1
Jump To Week 2
Strength training, cardiovascular conditioning and mobility – this two week shred program includes it all.
This workout and meal plan is all brought to you for FREE thanks to our brand partners —the MN Beef Council and MN Pork Board.
Our MN Beef and MN Pork workouts are known and loved among our community for being challenging and efficient. When we asked what you think the most “Holy Bananas” Workouts on NML were, MN Pork and MN Beef workouts topped the lists.
This 2-Week Fitness Challenge is for Anyone Looking to:
- Increase strength in the upper body, lower body and abs.
- Improve athletic and cardiovascular fitness level.
- Increase core strength, flexibility and mobility.
- Combine weight training and cardio workouts.
- Burn calories, lose weight and burn fat at home.
- Establish a solid fitness routine at home in just two weeks.
LET’S GET STARTED
Download Your FREE Workout Plan Here
Download the PDF calendar for this 2-week workout program so you can easily access your daily workouts.
Download Plan
BONUS: our amazing friends The Real Food Dietitians created a FREE 2-Week Meal Plan to accompany this workout plan.
Learn more about how refueling with high-quality, complete proteins like beefand pork, helps aid in muscle recovery:
- A 3-ounce serving of lean beef provides 25 grams of high-quality protein, which is the optimal amount to help active individuals recover from exercise.
- Similarly, a 3-ounce serving of lean pork tenderloin is packed with 23 grams of protein and is an excellent source of essential nutrients including selenium, vitamin B-6, zinc and beta-alanine (form of amino acid found in pork and a crucial element in muscle development). Pork tenderloin and sirloin roast are also American Heart Association Heart-Check Certified foods.
GET YOUR MEAL PLAN
Download Your FREE Meal Plan
A made-for-you meal plan with two weeks of family-friendly meals AND a grocery list!
14-Day Workout Plan: Week 1
Day 1: 35-Minute Total Body Pyramid
- NEW WORKOUT COMING: Monday, 4/15 at 4AM CST
- Workout Time: 35 Minutes
- Equipment: Dumbbells
- YouTube Link: 35-Minute Dumbbell HIIT Workout (Intense Pyramid)
- Pregnancy Modifications: Pyramids are intense tests of endurance. Slow down each move and take additional breaks as needed. Alternatively, sub this Prenatal HIIT workout.
Day 2: 35-Minute Unilateral Arm Workout
- Workout Time: 35 Minutes
- Equipment: Dumbbells
- YouTube Link:35-Minute Unilateral Arm Workout
Day 3: 30-Minute Strong Legs Workout
- NEW WORKOUT COMING: Wednesday, 4/17 at 4AM CST
- Workout Time: 30 Minutes
- Equipment: Dumbbells
- YouTube Link:30-Minute Dumbbell Leg Workout At Home
- Pregnancy Modifications: Take low impact options as needed. If lunges are uncomfortable, sub this 30-Minute Lunge-Free Leg Workout.
Day 4: Rest Day10-Minute Morning MobilityAND/OR10-Minute Abs and Butt
- Workout Time:10-20 Minutes
- Equipment:OptionalFoam Roller
- YouTube Links:10-Minute Morning Workout AND/OR 10-Minute Abs and Butt Workout
- Pregnancy Modifications: Sub this10-Minute Pregnancy Absworkout for the Daily Abs.
Day 5: 30-Minute Full Body Circuit Workout
- Workout Time: 30 Minutes
- Equipment: Dumbbells
- YouTube Link:30-Minute Full Body Circuit Workout with Dumbbells
Day 6: 15-Minute Cardio Workout
- Workout Time: 15 Minutes
- Equipment: No Equipment
- YouTube Link:15-Minute Cardio Workout At Home
Rest + Active RecoveryDays
Option to try one of ourstretching and recovery workouts:
- 15-Minute Mobility Workout
- 7 Best Hip Mobility Exercises
- 10-Minute Muscle Recovery Flow Yoga
14-Day Workout Plan: Week 2
Day 8: 30-Minute Full Body Build and Burn Workout
- Workout Time: 30 Minutes
- Equipment: Dumbbells
- YouTube Link: 30-Minute Build and Burn Workout
- Pregnancy Modifications: Take low impact options as needed. Option to sub this 35-Minute Advanced Pregnancy Workout At Home.
Day 9: 30-Minute Strong Arms Workout
- NEW WORKOUT COMING: Tuesday, 4/23 at 4AM CST
- Workout Time: 30 Minutes
- Equipment: Dumbbells
- YouTube Link: 30-Minute Dumbbell Arms Workout
Day 10: 35-Minute Unilateral Leg Workout
- Workout Time: 35 Minutes
- Equipment: Dumbbells
- YouTube Link: 35-Minute Unilateral Legs
- Pregnancy Modifications: Take low impact options as needed. If lunges are uncomfortable, sub this 30-Minute Lunge-Free Leg Workout.
Day 11: Rest Day10-Minute Active Recovery AND/OR10-Minute Daily Abs
- Workout Time:10-20 Minutes
- Equipment:OptionalFoam Roller
- YouTube Links:10-Minute Recovery Flow AND/OR 10-Minute Daily Abs
- Pregnancy Modifications: Sub this10-Minute Pregnancy Absworkout for the Daily Abs.
Day 12: 35-Minute Full Body HIIT Circuit
- Workout Time: 35 Minutes
- Equipment: Dumbbells
- YouTube Link:35-Minute HIIT Circuit Workout
Day 13: 15-Minute One Dumbbell Workout
- Workout Time: 15 Minutes
- Equipment: Dumbbell
- YouTube Link:15-Minute One Dumbbell Workout
Rest + Active RecoveryDays
Option to try one of ourstretching and recovery workouts:
- 10-Minute Full Body Stretch Routine
- 8 Upper Body Stretches
- 10-Minute Morning Stretch and Foam Roll
Find This Workout Plan On YouTube
Youtube PlaylistWorkout Program Details
1. Gym Equipment Needed:
A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. Shop my dumbbells here (DISCOUNT CODE: NMLTQ5).
2. Time Requirement:
Workouts are 15-35 minutes a day, 6 days per week. You can always take more rest days as needed.
If you’re reducing workout days to accommodate a running schedule or make this plan beginner friendly, I recommend narrowing it down to 3 days of workouts, focusing on:
- (1) Leg Workout
- (1) Arm Workout
- (1) Full Body Workout
3. Fitness Level:
Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.
If you’re looking for a full body workout plan for beginners, follow our Beginner Workout Plan.
If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels.If I don’t recommend a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout.
4. Cost:
FREE! No sign up needed, this is a FREE Workout Plan.
14-Day Workout Challenge FAQs
Do 14 Day Challenges Work?
14 day workout challenges are a great way to jumpstart your fitness routine if you’re a beginner, or introduce a new variety of workouts into your routine if you’re more advanced. Including a variety of workouts like those found in this challenge is a great way to avoid workout plateaus, as well as minimize workout boredom or burnout.
What Is The Best Workout Method?
That depends on what your personal fitness goals are, but I believe the best workout method is one you can stick to! A well-rounded training routine includes cardiovascular exercise, strength training, mobility, daily steps and proper protein intake to promote overall fitness and well-being.
How To Download and Use This 14-Day Workout Plan
- Download the 14-Day Fitness Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
- Save this workout calendar to your mobile device home screen for easy access.
- Open this workout calendar pdf in the safari browser on your phone.
- Tap the bottom arrow in the center of your screen.
- Select ‘Add to Home Screen’.
- Hover over and then click on the bold text each day to access the full video on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below.
- You can also access all of the home workout videos on this workout challenge calendar on YouTube viathis YouTube Playlist: 2-Week Challenge #17.
- Share your daily workouts with me by tagging@nourishmoveloveon social and ‘Pin’ the daily workouts onPinterestso you can do them again.
More FREE Workout Programs
- SplitStrong
- HIITStrong
- Beginner
- Pregnancy
Note:before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
This is a sponsored post in partnership with theMinnesota Beef Counciland the Minnesota Pork Board. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.
TheMinnesota Beef Council(MBC) is dedicated to strengthening beef demand by responsibly providing a safe, wholesome, healthy and delicious eating experience.
TheMinnesota Beef Councilis funded and managed by beef farmers and ranchers. The Council provides beef promotion, marketing, research and education programs for beef and beef products.
The Minnesota Pork Board(MPB) is funded by the 3,000 pig farming families in Minnesota and offers unique value to farmers and consumers through research, education, and promotion of pork.
This post does include affiliate links and I earn a small commission on products purchased using these links (at no additional cost to you). All words and opinions are my own. Thank you for supporting Nourish Move Love.
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