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.
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.
This 2-week, full body workout routine is a great way to make fitness gains at home – for FREE!
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
How to Make a Full Body Workout Plan:
When creating a full body workout plan, you want to include:
Exercises that target all your major muscle groups — legs and glutes, arms, abs and core.
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.
Full body exercises that build core strength and stability.
A variety of training formats from high intensity interval training to resistance training, mobility and recovery.
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.
All you have to do is press ‘play’ and I’ll coach you through every workout!
This Full Body Workout Plan with Dumbbells follows a 5-Day Training Split (splitting days by body part to build muscle):
Monday: Leg Day (lower body strength training: squats, deadlifts, lunges to strengthen the glutes, quads, hamstrings, hips and calves)
Tuesday: Cardio and Core
Wednesday: Arm Day (upper body strength training: bench press, bicep curls, back rows to strengthen the chest, back, shoulders, biceps and triceps)
Thursday: Active Rest Day, Stretching and Mobility
Friday: Full Body Strength
Saturday: Full Body HIIT
Sunday: Rest Day (don’t skip your rest days; rest is important for muscle repair)
Of course, this is your workout plan — make it work for you! You can scale your training frequency back to three workouts a week and move your rest days around to better fit your schedule.
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.
Pregnancy Modifications: Take low impact options as needed (substitute goblet squats for squat jumps and dumbbell swings for swings with a lateral hop).
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.
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.
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.
Pregnancy Modifications: This upper body workout includes several advanced core exercises. I would recommend substituting this Pregnancy-Friendly Dumbbell Arm Workout.
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.
Pregnancy Modifications:Within the barre workout, I recommend adding a counter or chair to assist with balance support, especially as your pregnancy progresses. Take the last exercise (push up and side plank) from your knees or from an incline.
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.
Pregnancy Modifications: For the 20-minute strength workout, if you’re not comfortable laying on your back, substitute tricep kickbacks or overhead extensions for skull crushers. Take the push ups up to an incline (on a chair, bench or countertop) and skip Circuit 11 (abs). Substitute this 10-Minute Prenatal Ab Workout for the Weighted Abs.
1. Can home workouts build muscle and help with weight loss?
YES!
Can you achieve all your fitness goals in two weeks? That depends on what you’re measuring success by.
Ultimately weight loss comes down to nutrition basics. Eating enough protein, complex carbs, vegetables and whether or not you are in a calorie deficit.
Muscle growth and weight loss take consistent effort over time, but in two weeks you WILL SEE:
Increased strength through resistance training and ability to complete more repetitions lifting weights.
Improved muscle stimulus, reaction time, coordination and balance. Performing each compound exercise with better form.
BUT the greatest difference you’ll see after completing this 14-day workout program is ELEVATED energy levels and mood!! And the desire to come back for more, creating consistent fitness habits at home!
This is the ultimate 2-week home workout plan to help you get fitter and stronger at home.
2. I’m a runner. How do I incorporate running into this full body workout plan?
I suggest completing three of the strength training workouts per week. I recommend:
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.
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 (at no additional cost to you). All words and opinions are my own. Thank you for supporting Nourish Move Love.
How to Use this 14-Day Home Workout Challenge:
