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14-Day Challenge #12 (YouTube Workouts)

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

Strength, cardio, mobility and core – you get it all in this two week workout plan at home!

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 all 12 workouts are exclusively on YouTube!

This plan includes a variety of workouts to hit all the major muscle groups over the course of two weeks. From upper body HIIT workouts, to lower body strength training sessions and, cardio and core burnouts.

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

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

2-Week Workout Plan: WEEK 1

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

• Workout Time: 35-Minutes
• Equipment: Dumbbells and optional mini loop resistance band.

Day 2: 25-Minute Arms and Abs

• Workout Time: 25-Minutes
• Equipment: Dumbbells. Option to add a stability ball or bench for modifications.

Day 3: 35-Minute Full Body Circuits

• Workout Time: 35-Minute
• Equipment: Dumbbells and optional mini loop resistance band.

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

• Workout Time: 30-Minutes
• 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

• Workout Time: 30-Minutes
• Equipment: Dumbbells. Option to add a stability ball or bench for modifications.

Day 6: 30-Minute Bodyweight Burnout

• Workout Time: 30-Minute
• 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:

• 15-Minute Mobility Workout
• 8 Best Upper Body Stretches
• 10-Minute Full Body Stretch
• 5 Best Hip Flexor Stretches
• 10-Minute Muscle Recovery Flow Yoga

2-Week Workout Plan: WEEK 2

Day 7: 35-Minute Kettlebell Leg Workout

• Workout Time: 35-Minutes
• Equipment: Kettlebell or single heavy dumbbell.

Day 8: 35-Minute Upper Body Push Workout

• Workout Time: 35-Minutes
• Equipment: Dumbbells. Option to add a stability ball or bench for modifications.

Day 9: 30-Minute Full Body Supersets Workout

• Workout Time: 30-Minutes
• Equipment: Dumbbells.

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

• Workout Time: 25-Minutes
• Equipment: Dumbbells.
• Taking The Rest Day? Choose from any of our stretching and recovery workouts.

Day 11: 25-Minute Lower Body Supersets

• Workout Time: 25-Minutes
• Equipment: Dumbbells.

Day 12: 35-Minute Upper Body Pull Workout

• Workout Time: 35-Minutes
• 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:

• 15-Minute Mobility Workout
• 8 Best Upper Body Stretches
• 10-Minute Full Body Stretch
• 5 Best Hip Flexor Stretches
• 10-Minute Muscle Recovery Flow Yoga

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.

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