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14-Day Challenge #14 (Workout + Meal Plan)

By: Lindsey Bomgren, CPT | April 25, 2023

Build muscle, burn calories and increase endurance with this FREE 2-Week Fitness Challenge! This 14-day workout challenge includes a variety of strength, cardio, mobility and core workouts designed to build strength and burn body fat – no gym needed. Bonus: this challenge also includes a free healthy meal plan full of quick family-friendly dinners.

Jump To Week 1
Jump To Week 2
woman performing a oblique crunch as part of 2 week fitness challenge

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this 14-day workout plan so you can easily access your daily workouts.
Download Plan

Level up your home workouts with this 2-Week Fitness Challenge. Combining strength training, cardio, mobility and core – all in around 30 minutes a day, using just a set of dumbbells.

This plan includes a variety of daily guided workout videos to hit all the major muscle groups over the course of two weeks. From upper body strength workouts, to lower body supersets and functional core training. Additionally, this fitness challenge includes one day per week to add in a walk or run – making it a great plan for casual runners as well.

BONUS: our amazing friends The Real Food Dietitians created a FREE 2-Week Meal Prep Meal Plan to accompany this home workout plan.

This 14-Day Workout Plan and Meal Plan is all brought to you for FREE thanks to our brand partner — ButcherBox.

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14 Day Workout Program Details

1. Gym 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. 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: 

Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.

2. Time Requirement: 

Varies from 10-40 minutes a day, 6 days a week. You can always take more rest days as needed.

This plan does include one day per week with a walk/run. If you’re a runner and want to incorporate more running into this full body workout plan, I suggest completing three of the strength training workouts each week.

  • One Leg Day (lower body)
  • One Arm Day (upper body)
  • One Full Body Workout

You want to strength train your major muscle groups three times per week. Add running on the other days or add a run to arm days if time allows.

3. Fitness Level:

Intermediate to advanced, 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 one of our Beginner Workout Plans.

If you need to 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 a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout.

4. Cost:

FREE! No sign up needed, this is a FREE Workout Plan.

This 14-Day Workout Plan is for Anyone Looking to:

  • Increase strength in the upper body, specifically the arms, biceps, triceps, shoulders and chest muscles.
  • Build muscle in the lower body and leg muscles, specifically the quads, hamstrings and glutes.
  • Improve athletic and cardiovascular fitness level.
  • Burn calories, lose weight and burn fat at home.
  • Establish a solid weekly workout routine at home in just two weeks.
  • Workout around 30 minutes a day, 6 days a week.
workout plan faqs

Program FAQs

Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
2 Week fitness challenge calendar graphic with 14 days of workouts outlined

How To Download and Use This 2-Week Fitness Challenge

  1. Download the 14-Day Fitness Challenge 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 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 Workout Challenge #14.
  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.
two women performing tricep extensions as part of 2 week fitness challenge

Find This Workout Plan On YouTube

youtube icon Youtube Playlist
two week meal plan and meal prep graphic as part of spring fitness challenge

GET YOUR MEAL PLAN

Download Your FREE Meal Plan

A made-for-you meal plan with two weeks of family-friendly meals AND a grocery list!
Get Meal Plan

Weekly Workout Plan: Week 1

Week 1 of 2 week fitness challenge #14 with 6 days of free workout videos

Day 1: 40-Minute Full Body EMOM Workout

Day 2: 25-Minute Arms and Abs Supersets

Day 3: 25-Minute Leg Supersests

Day 4: 10-Minute Abs and Butt Workout

Day 5: 35-Minute Strength and HIIT Workout for Women

Day 6: Walk/Run/Jog AND 15-Minute Strength Training

  • Walk/Run Distance: 1-3 miles, aiming for 10K steps in total during the day.
  • Workout Time: 15 Minutes
  • Equipment: Dumbbells
  • YouTube Link: Full Body Strength Workout

Day 7: Rest Day 10-Minute Full Body Stretch OR 10-Minute Foam Rolling

A FREE Fitness Challenge to Build Muscle at Home!

Weekly Workout Plan: Week 2

Calendar image of week 2 of 2 week fitness challenge #14 with 6 days of workouts and one rest day

Day 8: 35-Minute One Dumbbell Workout (Full Body)

Day 9: 25-Minute Toned Arms Workout

Day 10: 35-Minute Lower Body Dumbbell Workout

Day 11: 10-Minute Lower Abs

Day 12: 40-Minute Strength and Kickboxing

Day 13: Walk/Run/Jog AND 25-Minute Strength Training

Day 14: Rest Day 10-Minute Full Body Stretch OR 10-Minute Foam Rolling

Wondering Which Workout Program To Do Next?

  1. Strong 20 is a low impact, functional strength training program. This is the program I recommend most people start with.
  2. SplitStrong35 is a strength-focused split training fitness challenge. SplitStrong is designed to build a solid base of foundational strength. We recommend completing our SplitStrong strength training program 2-3 times before moving on to HIITStrong.
  3. HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
  4. Zero30 is a no equipment, high intensity 2-Week program. This bodyweight program is perfect for traveling or getting your heart rate up on-the-go.

More FREE Workout Programs

Share on Pinterest: FREE 2-Week Fitness Challenge

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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 ButcherBox. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

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