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2-Week Workout Plan and Meal Plan #18

By: Lindsey Bomgren, CPT | September 11, 2024

Build muscle and fuel your body with easy, healthy recipes using this free, 2-week workout plan and meal plan. This is a comprehensive workout routine, hitting all the major muscle groups in around 30 minutes a day. Bonus: this 14-day challenge also includes a free healthy eating meal plan full of quick and easy family-friendly meals created by dietitians.

Jump To Week 1
Jump To Week 2

When people ask me what my “secret” is to staying consistent with my workouts and nutrition (even when life gets crazy), my answer is that I follow a plan.

Following a plan saves me so much time and brainpower. Rather than trying to piece together random workouts and meals each week, I can just click a link and go.

I’ve done all the heavy lifting and created a 2-week workout challenge designed to help you build strength at home. All you have to do is show up and press play.

woman posing with weights to promote two week workout plan and meal plan

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this 2-week workout program so you can easily access your daily workouts.
Download Plan

And we’re teaming up with our friends, The Real Food Dietitians to bring you a free, 2-week meal plan. So now you’ve got both a fitness and nutrition plan to help you achieve your fitness goals at home.

This workout and meal plan is all brought to you for FREE thanks to our brand partner, the MN Pork Board.

collage of four different meals from two week workout plan and meal plan

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

This 2-Week Fitness Challenge is for Anyone Looking to:

  • Increase strength in the upper body, lower body and abs.
  • Improve athletic and cardiovascular fitness level.
  • Increase core strength, flexibility and mobility.
  • Combine weight training and cardio workouts.
  • Burn calories, lose weight and burn fat at home.
  • Jump start a solid fitness routine at home in just two weeks.
calendar showing two weeks of workouts as part of workout plan and meal plan

This 2-Week Healthy Meal Plan is for Anyone Looking to:

  • Eat healthier and eat more real, nutrient dense foods.
  • Save time, money and stop wasting food.
  • Improve overall nutrition, weight management or weight loss goals.
  • Eat 30 grams of protein per meal.
  • Lower your risk for heart disease and other health conditions.

A 3-ounce serving of lean pork tenderloin (one of my personal favorite cuts!) is packed with 23 grams of protein. It’s also an excellent source of essential nutritions, including selenium, vitamin B-6, zinc, and beta-alanine (form of amino acid found in pork and a crucial element in muscle development). Pork tenderloin is also an American Heart Association Heart-Check Certified foods.

calendar showing two week meal plan

14-Day Workout Plan: Week 1

calendar showing week 1 of workout plan and meal plan

Day 1: 35-Minute Home Dumbbell Workout (Strength, Power and Abs)

Day 2: 30-Minute Upper Body Strength (Trisets)

Day 3: 30-Minute Lower Body Strength (Trisets)

Day 4: 10-Minute Daily Abs and 10K Step Goal

Day 5: 30-Minute Full Body Workout (3-2-1 Format)

Day 6: 30-Minute Full Body Strength

Rest + Active Recovery Days

Option to try one of our stretching and recovery workouts:

14-Day Workout Plan: Week 2

calendar showing week 2 of workout plan and meal plan

Day 8: 30-Minute Standing Steps and Strength

Day 9: 30-Minute Strong Arms Workout

Day 10: 30-Minute Strong Legs Workout

Day 11: 7-Minute Circuit Abs and 10K Step Goal

Day 12: 30-Minute LISS Cardio with Weights

Day 13: 25-Minute Single Dumbbell Workout

Rest + Active Recovery Days

Option to try one of our stretching and recovery workouts:

Woman performing bicep curl as part of 14 day workout challenge

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

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. Shop my dumbbells here (DISCOUNT CODE: NMLTF5).

2. Time Requirement: 

Workouts are 10-35 minutes a day, 6 days per week. You can always take more rest days as needed.

If you’re reducing workout days to accommodate a running schedule or make this plan beginner friendly, I recommend narrowing it down to 3 days of workouts, focusing on:

  • (1) Leg Workout
  • (1) Arm Workout
  • (1) Full Body Workout

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.

reviews of 2 week workout plan and meal plan

Workout Plan and Meal Plan FAQs

What Is A Good Meal Plan For Working Out?

If you’re regularly working out and looking to build muscle, you need to be fueling your body with high-quality sources of protein. I aim for 30 grams of protein at each meal. Popular sources of protein include eggs, chicken, pork, beef, greek yogurt, cottage cheese, tofu and lentils. You can supplement your protein intake by adding protein powders or protein bars to your diet.

What Is The Best Workout Plan?

This is highly dependent on what your fitness goals are. I believe the best workout plan is one you can stick to in the long-term! A well-rounded weekly workout routine includes cardiovascular exercise, strength training, mobility, daily steps and rest days to promote overall fitness and well-being.

three women posing and smiling

How To Download and Use This 14-Day 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: 2-Week Challenge #18.
  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.

More FREE Workout Programs

Share on Pinterest: Home Workout Schedule (6 Days Per Week)

Woman performing an upright row with calendar overlay showing 14 day workout challenge

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

The Minnesota Pork Board (MPB) is funded by the 3,000 pig farming families in Minnesota and offers unique value to farmers and consumers through research, education, and promotion of pork.

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.

2 comments

  1. Hey, I LOVE working out with yall. But I have a question with your plans. I know you have the 7th day rest and then the step day is kind of a rest day too. But u have full body back to back or full body with an upper or lower to follow. I always thought u needed to rest a body group for a day…so does that mean we should lower weights or something to accommodate for back to back training? Or do u not have to rest a muscle for a day?

    I know Lyndsey is super strong and I kind of think about jobs that require muscle u don’t get a break from so I’m just not sure? Any articles to help me figure that out???

    Again I LOVE all that you do to help me be a strong mom that can play with my kids rather than just watch them while I sit!!!!

    • Hi Natalie! We think it’s ok to be alternating full body days with dedicated lower body and upper body days. That said, if you’re feeling really sore and need additional rest days, you can absolutely scale a plan back and add in more rest as needed. We recommend listening to your body and adjusting the plans to fit what you need. You can certainly try lowering the weights you’re using as well if needed. Keep up the great work! -Lindsey

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