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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.

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.

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

14-Day Challenge: Full Body Workout Plan WEEK 1

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

• Workout Time: 20 Minutes
• Equipment: Dumbbells
• YouTube Links: 10-Minute Dumbbell Arms and 10-Minute Weighted Abs
• Pregnancy Modifications: Substitute this 10-Minute Pregnancy Ab Workout for the Weighted Abs.

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

• Workout Time: 10 Minutes
• Equipment: Foam Roller for Mobility, Dumbbells and Optional Resistance Band for Power Legs
• YouTube Links: 10-Minute Mobility (Foam Roller) / Full Body Stretch (No Equipment) 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

• Workout Time: 10 Minutes
• Equipment: Optional Foam Roller
• YouTube Links: 10-Minute Full Body Stretch Routine + Cool Down for At Home Workouts OR The 8 BEST Foam Rolling Exercises (10-Minute Full Body Foam Roll Routine)

14-Day Challenge: Full Body Workout Plan WEEK 2

Day 8: 45-Minute Arms and Abs Workout

• Workout Time: 45 Minutes
• Equipment: Dumbbells
• YouTube Link: 45-Minute Arms and Abs Workout
• Pregnancy Modifications: This upper body workout includes several advanced core exercises. I would recommend substituting this Pregnancy-Friendly Dumbbell Arm Workout.

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

• Workout Time: 20-30 Minutes
• Equipment: Dumbbells and Optional Resistance Band for Power Legs
• YouTube Links: 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

• Workout Time: 18 Minutes
• Equipment: Optional Foam Roller for mobility or No Equipment for the Bodyweight Barre Workout
• YouTube Links: 10-Minute Mobility (Foam Roller) / Full Body Stretch (No Equipment) OR 18-Minute Barre 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. Or, try this 25-Minute Prenatal Barre Workout instead.

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

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Links: 20-Minute NO REPEAT Full Body Workout With Weights and Intense, 10-Minute Weighted Abs Workout
• 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 Pregnancy Ab Workout for the Weighted Abs.

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

• Workout Time: 10 Minutes
• Equipment: Optional Foam Roller
• YouTube Links: 10-Minute Full Body Stretch Routine + Cool Down for At Home Workouts OR The 8 BEST Foam Rolling Exercises (10-Minute Full Body Foam Roll Routine)

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.

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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.