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2-Week Exercise and Meal Plan #21

By: Lindsey Bomgren, CPT | September 10, 2025

Staying consistent with workouts and healthy eating as a busy woman (especially a mom) isn’t about willpower; it’s about having a plan. That’s why I’ve put together a simple 2-week home workout challenge (that comes with a dietitian-created meal plan) to help you build strength and fuel your body without the overwhelm.

Jump To Week 1
Jump To Week 2

As a certified personal trainer and mom of 3, I know how difficult it can be to keep up with your workouts and healthy eating when every day feels like a marathon.

Here’s the truth about consistency: it’s not about superhuman discipline or some secret hack — it’s about having a plan.

When your schedule is packed with school drop-offs, work deadlines and endless to-dos, the last thing you need is more decision fatigue. What workout should I do? What’s for dinner? Those tiny choices pile up and drain your energy.

That’s why I rely on structured workout and meal plans. They take the guesswork out of fitness and nutrition so I can focus on what matters most: getting stronger, fueling my body and showing up for my family.

The best part is that you truly don’t need hours in the gym or complicated recipes to see results. My free home workout challenges are designed for functional strength — you just press play and move. And to make it even easier, I’ve teamed up with my friends, The Real Food Dietitians, to share a free, 2-week meal plan full of simple, high-protein recipes that support busy women’s bodies and goals.

Strong meals. Smart workouts. Zero overthinking.

And thanks to our partner, the MN Pork Board, you can grab the entire plan for FREE.

woman demonstrating a bicep curl hold in a full body circuit workout

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
pdf calendar overlay of a 2 week calendar of a healthy meal plan to support protein and nutrition goals

GET YOUR MEAL PLAN

Download Your FREE Meal Plan

A made-for-you meal plan with 2 weeks of family-friendly meals AND a grocery list!
Get Meal Plan

Who This Workout Program Is Ideal For

  • Women who want to build strength in all major muscle groups — upper-body, lower-body and core.
  • Anyone looking to challenge their heart rate and improve cardiovascular endurance.
  • Those wanting to increase core stability, flexibility and mobility.
  • Individuals interested in combining weight training with high-intensity cardio workouts.
  • Busy women aiming to burn calories, lose weight and reduce body fat at home.
  • Anyone ready to establish a solid at-home fitness routine in just 2 weeks.

Modifications are offered in each of the daily workouts to make this workout plan accessible for any fitness level. If you’re a beginner, you can build muscle by focusing on bodyweight exercises and light weights. I’d recommend starting with my beginner workout plan and progressing to a more advanced split training workout plan. If you need modifications for pregnancy, check out my pregnancy workout plans.

2 week calendar of a fitness challenge to build strength

Who This Meal Plan Is Ideal For

  • Anyone looking to add more fruits, vegetables and nutrient-dense whole foods to their diet.
  • Busy individuals who want to save time, cut costs and reduce food waste.
  • Those aiming to eat healthier to support better nutrition, weight management or weight loss.
  • People who want to prioritize 30 grams of protein and healthy fats at every meal.
  • Individuals focused on lowering their risk for heart disease and other long-term 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 nutrients, including selenium, vitamin B-6, zinc and beta-alanine (a 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.

2 week calendar of a healthy meal plan to support protein and nutrition goals

Week 1

week 1 calendar graphic of 2 week workout challenge

Day 1: 35-Minute At-Home Circuit Workout

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

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

Day 4: 10-Minute Deep Core Workout and 10K Step Goal

Day 5: 20-Minute HIIT Workout

Day 6: 30-Minute Full-Body Strength Workout

Rest + Active Recovery Days

Option to try one of my stretching and recovery workouts:

Week 2

week 2 calendar graphic of 2 week workout challenge

Day 8: 35-Minute Home Dumbbell Workout (Strength, Power and Abs)

Day 9: 30-Minute Strong Arms Workout

Day 10: 30-Minute Strong Legs Workout

Day 11: 10-Minute Lower Abs and 10K Step Goal

Day 12: 30-Minute Standing Steps and Strength

Day 13: 25-Minute Full-Body Circuits (AMRAP HIIT)

Rest + Active Recovery Days

Option to try one of my stretching and recovery workouts:

woman demonstrating a dumbbell reverse lunge in a full body workout

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: NML5).

Optional Exercise Equipment: Mini Loop Resistance Band (Discount Code: NML) and Pull-Up Bar.

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 completing 2-3 of the strength workouts per week.

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 my Beginner Workout Plan.

4. Cost:

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

FAQs

What should a good exercise and meal plan include?

The best exercise and meal plans include a combination of strength training, cardio and mobility workouts along with meals that provide protein, complex carbs, healthy fats and plenty of fruits and vegetables. Together, they support fat loss, muscle gain and long-term health.

How do I stay consistent with an exercise and meal plan?

To stay consistent, it’s important to follow a plan. That’s why I love having a structured workout plan and meal plan that I don’t have to think about. Having workouts laid out and meals prepped helps you avoid decision fatigue. Short, efficient workouts and simple, high-protein meals make it easier to stick to the plan even on busy days.

What is the 2-2-2 rule for weight loss?

The 2-2-2 method is a simple, easy-to-follow approach that combines diet and activity to support weight loss. It involves drinking 2 large bottles of water daily, eating 2 servings of fruits and vegetables with each meal, and taking 2 walks per day. This method helps boost metabolism, increase energy levels and encourages healthy weight loss when paired with a consistent exercise and meal plan. If you’re looking to add a few sustainable habits to your routine, the 2-2-2 rule offers a great starting point.

three women holding dumbbells front racked at their shoulders in a full body workout

How To Download and Use This Workout Plan

  1. Download the 14-Day Fitness Challenge PDF by clicking here, or bookmark this webpage for reference. 
  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 find the daily workouts on YouTube.
  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 #21.
  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 a kneeling single arm press in a full body workout for women

Get My Full Program Guide!

New to Nourish Move Love and wondering which workout plan is best for you? Check out more of my free workout plans, and find the program that’s best for you!
Start Here!

Share on Pinterest: Home Workout Schedule

image of 2 week exercise and meal plan as part of a home workout plan and high protein meal plan 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.

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