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14-Day Challenge #10 (Full Body Workout Plan)

This FREE 2-Week Full Body Workout Plan is the ULTIMATE home workout plan! From HIIT workouts to lower body supersets and upper body burnouts — this plan hits it all! Whether you’re looking to build muscle, burn fat and loose weight, this full body workout routine will keep you motivated to workout at home! Download your free workout plan PDF with daily guided, videos on YouTube.

woman performing a single arm tricep kickback


Download Your FREE Workout Plan Here

Download the PDF calendar for this 14-day workout plan so you can easily access your daily workouts.
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Building muscle and strength doesn’t require an expensive gym membership, hours with a personal trainer, or tons of fancy equipment. ENTER THIS 14-DAY CHALLENGE! 

Let me be your personal trainer for the next two weeks.

I’ll coach you through daily, full-length, 30-minute workout videos on YouTube  — counting reps, providing form cues, motivation and modifications for all fitness levels; beginner to advanced.

When I create a full body workout plan, I include:

  1. Exercises that target all your major muscle groups — legs and glutes, arms, abs and core.
  2. Exercises that move your body through different planes of motion — push exercises and pull exercises that move you through the sagittal, frontal and transverse planes of motion.
  3. Full body exercises that build core strength and stability.
  4. A variety of training formats from high intensity interval training to resistance training, mobility and recovery.

I’ve included all of the above in this Free Full Body Workout Plan PDF!

This full body workout routine at home shows you how to split your training routine into leg days, arm days and full body workouts to build strength and muscle at home.

total body workouts with dumbbells at home

14 Day Workout 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. Remember, lean muscle mass growth happens with lifting heavy weights.

Optional Exercise Equipment: 

Mini Loop Resistance Band. You can add a resistance band to the leg exercises to increase the intensity. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).

Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.

2. Time Requirement: 

Varies from 20-45 minutes a day, 5-6 days per week. You can always take more rest days as needed.

If you’re a runner and want to incorporate running into this full body workout plan, I suggest completing three of the strength training workouts each week. Choose three full body workouts OR choose:

  • One Leg Day (lower body)
  • One Arm Day (upper body)
  • One Full Body Training Day

You just want to make sure you are strength training your major muscle groups three times per week. Add running on the other days or add a run to arm days if time allows. You also have the option to follow our 2-Week Strength Training + Running Workout Plan.

3. Fitness Level:

Intermediate lifters to advanced lifters, 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 one of our Fitness 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 14-Day Workout Plan.

This Home Workout Plan is for Anyone Looking to:

  • Burn fat and build muscle at home
  • Improve athletic and cardio performance
  • Establish a solid weekly workout routine at home
workout plan faqs

Program FAQs

Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers

Full Body Workout Plan PDF Calendar To Download

How To Download and Use This 14-Day Workout Plan

  1. Download the 14-Day Fitness Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 14-Day Workout Challenge #10.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
kickboxing workout | front punch

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

14-Day Challenge: Full Body Workout Plan WEEK 1

Week 1 | Full Body Workout Plan

Day 1: 35-Minute Lower Body Dumbbell Workout

  • Workout Time: 35 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 35-Minute Lower Body Dumbbell Workout
  • Pregnancy Modifications: Take low impact options as needed (substitute goblet squats for squat jumps and dumbbell swings for swings with a lateral hop).

Day 2: 40-Minute Strength and Kickboxing Workout

  • Workout Time: 40 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 40-Minute Strength + Cardio Kickboxing Workout
  • Pregnancy Modifications: There is a modifier in this workout video, follow Rachel on the left in the video, for low impact modifications. Note, Lindsey was pregnant when we filmed this workout, but you might need to modify some of the kickboxing moves with greater core twists as your pregnancy progresses.

Day 3: 10-Minute Shoulders, Biceps + Triceps AND 10-Minute Weighted Abs

Day 4: Rest Day Mobility (Foam Roller) / Stretch (Bodyweight) OR 10-Minute Power Legs

Day 5: 35-Minute Legs + Chest Workout

  • Workout Time: 35 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 35-Minute Legs + Chest Workout with Dumbbells
  • Pregnancy Modifications: Add an incline to all push ups (moves 1 and 11). Omit the belly down posture from the hand release push up in move one. You can also add an incline bench or stability ball to all exercises on your back.

Day 6: 30-Minute Circuit Workout

  • Workout Time: 30 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 30-Minute Full Body CIRCUIT WORKOUT with Dumbbells
  • Pregnancy Modifications: Take it at your pace, following low impact modifications. Add an incline to all planks, pushups and burpees. And sub bird dog for the core exercises on your back.

Day 7: Rest Day 10-Minute Stretch + Mobility OR 10-Minute Foam Rolling

14-Day Challenge: Full Body Workout Plan WEEK 2

Week 2 | Full Body Workout Plan

Day 8: 45-Minute Arms and Abs Workout

Day 9: 20-Minute Leg Superset Workout AND 10-Minute Power Legs

Day 10: 25-Minute Core + Cardio Kickboxing AND 5-Minute Abs

  • Workout Time: 30 Minutes
  • Equipment: None, Bodyweight Only (option to add light dumbbells or hand weights to the core and cardio kickboxing workout)
  • YouTube Links: 25-Minute High Intensity Cardio Kickboxing Workout and 5-Minute Intense Ab Workout At Home
  • Pregnancy Modifications:  You can do the kickboxing workout if you’re still comfortable bracing your core as you throw some punches. Slow it down and follow Rachel, the workout modifier on the left in the video. Add an incline to core moves and push ups and omit any twisting motions. Also substitute this 5-Minute Beginner Abs Workout for the add-on ab workout.

Day 11: Rest Day Mobility (Foam Roller) / Stretch (Bodyweight) OR 15-Minute Barre Workout

Day 12: 35-Minute Legs and Back Workout

  • Workout Time: 35 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 35-Minute Legs + Back Workout with Dumbbells
  • Pregnancy Modifications: Option to make all bent over back exercises single-sided and add a chair/bench for core support. And substitute prone back flys with bird dog.

Day 13: 20-Minute Full Body Strength and 10-Minute Weighted Abs

Day 14: Rest Day 10-Minute Stretch + Mobility OR 10-Minute Foam Rolling

Wondering Which Workout Program To Do Next?

  1. SplitStrong35 is a strength-focused split training workout plan. SplitStrong is designed to build a solid base of foundational strength. We recommend completing our SplitStrong strength training program x 2-3 times before moving on to HIITStrong.
  2. HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.

More FREE Workout Programs

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Free Full Body Workout Plan PDF

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 post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.

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