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.

Download the FREE Full Body Workout Plan PDF Here!

Jump to Week 1 | Jump to Week 2

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:

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.

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.

Want to know more about adapting this plan for runners, pregnancy or postpartum? Click here to jump to Workout Plan FAQs.

Home Workout Plan Details:

1. Exercise 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: 

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

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 this Fitness Beginner Workout Plan. 

4. Cost:

FREE! No sign up needed.

Download the Full Body Workout Plan PDF Here!

How to Use this 14-Day Home Workout Challenge:

1. Download the 14-Day Home Workout Plan 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 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.

Questions? Get all of our workout plan FAQs and training program tips here.

14-Day Challenge | Full Body Workout Plan WEEK 1

Day 1: 30-Minute Lower Body Dumbbell Workout

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Link: 30-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 Prenatal 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.

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 Prenatal 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)

Workout Challenge FAQs

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.

Then you can add running on the other days. I also like to 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. How do I 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 the workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout next to the daily workout above.

More questions? Get all of our workout plan FAQs and trainer tips here.

Share on Pinterest: FREE Full Body Workout Plan At Home

More FREE Workout Plans + Calendars

Try our MOST POPULAR 2-Week Home Workout Plan: SplitStrong 35. A 2-week, FULL BODY workout plan with new workout videos DAILY — a 5 day workout split, 35-minutes a day, 5-days a week.

We also have Free 7-Day, 14-Day and 30-Day Workout Plans for all fitness levels:

• Beginner Workout Plans
• 7-Day Workout Plan
• 14-Day Workout Plans
• 30-Day Workout Plans
• Pregnancy Workout Plan
• Postpartum Workout Plan 

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.