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14-Day Challenge #12 (YouTube Workouts)

The ultimate home workout plan for BUILDING STRENGTH and GETTING FIT at home! This 2-Week Workout Challenge is filled with 12 brand new YouTube workouts. All you need is a set of dumbbells and 35 minutes a day or less. Modifications are provided for all fitness levels.

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this workout plan so you can easily access your daily workouts.
Download Plan

A BRAND NEW workout plan – with 12 BRAND NEW workouts, exclusively on YouTube!

If you’re new around here, this is our twelfth 2-week workout challenge. That said, you can complete the workout challenges in any order.

This challenge is different from our previous challenges because we’re launching a NEW WORKOUT exclusively on YouTube for every day of the challenge.

Bonus: modifications are provided for both beginner (and pregnancy/postpartum) and advanced fitness levels in each video.

Subscribe on YouTube to Get All Our New Workouts

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This 14-Day Workout Plan is brought to you for FREE thanks to our brand partner — NOW®.

Image of two women performing bicep curls with text overlay saying "2-week challenge"

14-Day Workout Program Details

1. Gym Equipment Needed:

A Set of DumbbellsMost 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.

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).

Chair, Bench or Exercise Ball (super helpful when it comes to making beginner and pregnancy modifications).

Kettlebell. Option to use a kettlebell or substitute one heavy dumbbell.

2. Time Requirement: 

Varies from 25-minute workouts to 35-minute workouts, 5-6 days per week.

You can always take more rest days as needed. And scale back to 3-4 days a week, if choosing 3-4 workouts I suggest:

  • One Leg Workout
  • One Arm Workout
  • One-Two Full Body Workouts

3. Fitness Level:

Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.

I filmed this program in my second trimester, so pregnancy modifications are offered within each workout as well.

Click here if you’re looking for a full body workout plan for beginners.

4. Cost:

FREE! No sign up needed, this is a FREE Workout Plan that can be modified for all levels.

This Workout Plan is for Anyone Looking to:

  • Burn calories and build muscle at home or at the gym
  • Improve athletic and cardio performance
  • Establish a solid weekly workout routine at home for weight loss
  • Workout around 30 minutes a day

Program FAQs

Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
Calendar graphic with twelve days of youtube workouts

How To Download and Use This YouTube Workout Plan

  1. CLICK HERE to Download the YouTube Workout Program PDF with Clickable Links To Your Daily Workouts, 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 on the calendar each day to access the full-length workout video. Or scroll down to find the daily workouts linked below.
  4. You can also access all of these home workout videos on YouTube via this YouTube Playlist: 14-Day Challenge #12.
  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.

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

2-Week Workout Plan: WEEK 1

2 week workout plan with youtube workouts WEEK 1 calendar graphic

Note:

  • When you click the workout links below, you’ll be taken directly to the daily workout video on YouTube.
  • I filmed these YouTube workouts when I was in my second trimester so pregnancy and low impact modifications are offered in the daily workout videos.

Day 1: 35-Minute Legs and Glutes Workout

Day 2: 25-Minute Arms and Abs

  • NEW WORKOUT COMING: Tuesday, September 13th
  • Equipment: Dumbbells. Option to add a stability ball or bench for modifications.

Day 3: 35-Minute Full Body Circuits

Day 4: Rest Day OR 30-Minute Power Yoga Abs

  • NEW WORKOUT COMING: Thursday, September 15th
  • Equipment: No equipment, bodyweight only.
  • Taking The Rest Day? Choose from any of our stretching and recovery workouts.

Day 5: 30-Minute Full Body HIIT

  • NEW WORKOUT COMING: Friday, September 16th
  • Equipment: Dumbbells. Option to add a stability ball or bench for modifications.

Day 6: 30-Minute Bodyweight Burnout

  • NEW WORKOUT COMING: Saturday, September 17th
  • Equipment: No equipment, bodyweight only. Option to add a stability ball or bench for modifications.

Rest + Recovery Days

This plan allocates one to two rest days a week to use when you need, but of course, you can take more rest days as needed! That might look like doing nothing, going on a long walk, or following one our popular stretching and recovery workouts:

2-Week Workout Plan: WEEK 2

2 week workout plan with youtube workouts WEEK 2 calendar graphic

Day 7: 35-Minute Kettlebell Leg Workout

  • NEW WORKOUT COMING: Monday, September 19th
  • Equipment: Kettlebell or single heavy dumbbell.

Day 8: 35-Minute Upper Body Push Workout

  • NEW WORKOUT COMING: Tuesday, September 20th
  • Equipment: Dumbbells. Option to add a stability ball or bench for modifications.

Day 9: 30-Minute Full Body Supersets Workout

  • NEW WORKOUT COMING: Wednesday, September 21st
  • Equipment: Dumbbells.

Day 10: Rest Day OR 25-Minute Cardio and Core Workout

Day 11: 25-Minute Lower Body Supersets

  • NEW WORKOUT COMING: Friday, September 23rd
  • Equipment: Dumbbells.

Day 12: 35-Minute Upper Body Pull Workout

  • NEW WORKOUT COMING: Saturday, September 24th
  • Equipment: Dumbbells. Option to add a stability ball or bench for modifications.

Rest + Recovery Days

This plan allocates one to two rest days a week to use when you need, but of course, you can take more rest days as needed! That might look like doing nothing, going on a long walk, or following one our popular stretching and recovery workouts:

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.
  3. Zero30 is our NO EQUIPMENT workout program, designed to be taken on-the-go with you!

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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.

About Our Sponsor

This is a sponsored post in partnership with NOW®. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

ABOUT OUR SPONSOR

NOW®

I’ve used and loved NOW® products for years (and through all three of my pregnancies).

I’m linking some of my staples below, but NOW is my go-to source for all things sports nutrition + supplements.

GET A DISCOUNT with code: NML
SHOP NOW SUPPLEMENTS

My Staple NOW® Products

  1. Vitamin D – for immune system support.* And to help maintain strong bones. I personally take these Vitamin D Softgels and use this Liquid Vitamin D-3 for the kids (it comes with an amazing drop dispenser for infants, babies and toddlers too).
  2. Prenatal Gels + DHA   I’ve been taking these prenatal vitamins for the past six years; while pregnant, nursing, trying to get pregnant, etc. I use them as my daily ‘women’s multi-vitamin’. They are packed with vitamins and minerals that my body can use whether I’m pregnant, nursing, or just being a woman.
  3. Organic Pea Protein Powder – I add two scoops to fruit and vegetable smoothies in the morning. Or I’ll just add two scoops to plain water or milk in a shaker bottle after a strength workout.
  4. ZMA® Capsules — a combination of zinc, magnesium and vitamin B-6 that I take before bed. Designed to maximize absorption and to promote recovery from exercise.*
FDA Disclaimer

This post includes affiliate links. I do make a small commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

2 comments
  1. Is there a way to get a print out version of your YouTube work outs? I love your workouts and I do them at the gym so it’s hard to do watch a video.

    • Hi Donna! Yes, typically the daily workouts (linked in the calendar) are also published here on our website as well…this is the first challenge where the videos just lived on YouTube. BUT we always post the full workout details (printable or follow along style) either in the daily workout blog post or in this case in the YouTube video description. I hope that helps! -Lindsey