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14-Day Challenge #16 (Workout and Meal Plan)

Strength training, pilates, mobility and cardio – this free 2-week workout plan has everything you need to strengthen and sculpt at home. Build muscle and increase endurance with this free 14-day challenge. Each day includes a guided workout video with audio cues, motivation and modifications. Bonus: this 2-week workout challenge also includes a free healthy meal plan and grocery list.

woman holding a bicep curl


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

Crush your health goals in the gym and in the kitchen with the support of this free two-week workout plan and healthy meal plan.

This complete workout calendar includes a variety of workouts, hitting all the major muscle groups over the course of two weeks. Each daily workout uses a different format and technique to sculpt your muscles, ranging from heavy strength training to pilates to mobility work.

BONUS: our amazing friends The Real Food Dietitians created a Free 2-Week Meal Plan to accompany this free home workout challenge.

This 14-Day Workout Plan and Meal Plan is all brought to you for FREE thanks to our brand partner — The Northern Pulse Growers Association.

woman performing pilates exercise as part of 2 week challenge

2-Week 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: 

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).

2. Time Requirement: 

Varies from 15-40 minutes a day, 5-6 days per week. You can always take more rest days as needed.

If you’re a runner and want to incorporate running into this full body workout plan, I suggest completing three of the strength training workouts each week. Choose three full body workouts OR choose:

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

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 our Beginner Workout Plan.

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 2-Week Workout Challenge 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 14 days.
  • Workout around 30 minutes a day, with one to two rest days per 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
Calendar showing 2 week workout plan

How To Download and Use This 2-Week Workout Plan

  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 #16.
  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.
woman performing an alternating dumbbell back row

Find This Workout Plan On YouTube

youtube icon Youtube Playlist
woman performing dumbbell clean as part of workout and meal plan
calendar of 2 week meal plan
collage of meal plan calendar and pictures of meals included


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

Calendar showing week of workouts

Day 1: 30-Minute Full Body AMRAP

Day 2: 25-Minute Chest and Arm Workout

Day 3: 30-Minute No-Lunge Leg Workout

Day 4: 25-Minute Pilates Class

Day 5: 30-Minute Legs, Back and Biceps Pyramid Workout

Day 6: 30-Minute Full Body Compound Exercises

Day 7: Rest Day 15-Minute Full Body Mobility AND/OR 10-Minute Morning Stretch

Weekly Workout Plan: Week 2

calendar of 6 days of workouts

Day 8: 30-Minute Full Body Strength Workout

Day 9: 25-Minute Back and Arm Workout

Day 10: 25-Minute Compound Legs

Day 11: 15-Minute Bodyweight HIIT AND 7-Minute Standing Ab Circuit Workout

Day 12: 40-Minute Full Body Circuit Workout

Day 13: 25-Minute Full Body Resistance Band Workout

Day 14: Rest Day 15-Minute Full Body Mobility AND/OR 10-Minute Morning Stretch

Wondering Which Workout Program To Do Next?

We recommend repeating each program 2-3 times before moving on to the next program. This allows you to challenge yourself to pick up heavier weights, perform the moves with better form, and measure progress.

  1. Strong 20 is a low impact, functional strength training program. This is the program I recommend most people start with.
  2. Stronger 25 builds off Strong 20, adding more intensity and complex moves.
  3. SplitStrong 35 is a strength-focused split training workout plan. SplitStrong is designed to build a solid base of foundational strength and support muscle growth.
  4. HIITStrong 35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound movements to the strength base you built in SplitStrong.
  5. MetCon 100 is a high-intensity strength and metabolic conditioning program designed to prove to you that you’re stronger than you think.
  6. Zero 30 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 Workout and Meal Plan

Collage of meal plan and 2-week workout challenge calendar

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

Northern Pulse Growers Association

The Northern Pulse Growers Association is a nonprofit association representing dry pea, lentil, chickpea, lupin and fava bean growers from Montana and North Dakota (where 80-85% of pulses are grown).

The 2020–2025 Dietary Guidelines recommends adding 1.5 cups of pulses per week to your diet, or 1/2 cup serving three times a week (U.S. Department of Health and Human Services).

Pulses are also a great way to fuel and recover from workouts because they:

  • Are a great source of protein, fiber, iron and potassium
  • Help maintain a healthy body weight 
  • Reduce post-meal “crashes”
  • Reduce the risk of chronic diseases
  • Help maintain heart health

Bonus: my kids love lentils and chickpeas. And I love how easily I can add pulses to pastas, sheet pan meals, soups and salads to boost the nutritional value!

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.