Pray often. Eat your veggies. Move your body. Love yourself + others.
Jump To 14-Day Challenge Calendar
Our home workout plans and workout calendars are quickly becoming the most popular posts on the blog.
You guys keep crushing these workout challenges, and come back asking for more. I LOVE it!
This is a full body workout program, meaning we will alternate between full body workouts, upper body workouts, lower body workouts, and ab workouts.
And these daily workouts are accessible to ALL fitness levels. You choose the exercise variation or modifications that best suites you.
Grab a workout partner, spouse, friend, co-worker and commit to getting fit with this 14-Day Challenge!
That’s 10 workouts over 14 days.
You can commit to the entire 14-day challenge, or scale back and make it a weekly workout routine.
Commit to completing the first 7 days. One day at a time. Do your best and forget the rest!
Note, you can always adapt the workout challenge to better fit your fitness level (for example, committing to 3 workouts per week versus 5 workouts per week).
Click on the 2 Week Workout Plan below, or click here to download this FREE 14 Day Challenge consisting of daily workouts.
*NOTE: If you’re having trouble clicking the workout links within the calendar, try viewing the calendar in Google Chrome. That’s the preferred browser for accessing all workouts and workout videos on this calendar.
Day 1: 7 Best Strength Training Exercises For Women
Workout Time: 30 Minutes | Equipment: Dumbbells
Day 2: 10-Minute Upper Body Strength + 15-Minute HIIT Cardio
Workout Time: 25 Minutes | Equipment: Dumbbells
Day 3: 30-Minute Leg Day Strength Workout
Workout Time: 30 Minutes | Equipment: Dumbbells
Day 4: Rest Day OR 10-Minute Lower Abs
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight
Day 5: 30-Minute Barre Blend Workout
Workout Time: 30 Minutes | Equipment: Optional Light Dumbbells and Mini Loop Resistance Band
Day 6: 10-Minute Cardio + Core + 10-Minute HIIT AMRAP
Workout Time: 20 Minutes | Equipment: No Equipment, Bodyweight
Day 7: Rest Day, Active Recovery and Optional Foam Rolling or Stretching for Muscle Recovery
Day 8: 35-Minute Full Body Strength + HIIT (email list exclusive — click here to subscribe to my email list and get this full body workout)
Workout Time: 35 Minutes | Equipment: Dumbbells and optional Mini Loop Resistance Band
Day 9: 30-Minute Upper Body HIIT
Workout Time: 30 Minutes | Equipment: Dumbbells
Day 10: 45-Minute Cardio Barre
Workout Time: 45 Minutes | Equipment: Optional Light Dumbbells and Mini Loop Resistance Band
Day 11: Rest Day OR 10-Minute Lower Abs
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight
Day 12: 30-Minute Lower Body Workout
Workout Time: 30 Minutes | Equipment: Dumbbells
Day 13: 30-Minute Full Body Bodyweight HIIT
Workout Time: 30 Minutes | Equipment: No Equipment, Bodyweight
Day 14: Rest Day, Active Recovery and Optional Foam Rolling or Stretching for Muscle Recovery
We have free 14-day and 30-day workout challenges for all fitness levels — from beginner workout plans to advanced workout challenges, and a postpartum workout plan.
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.
This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.
I love your content a lot, it is always really amazing to read. Thank you very much for your workout routine. Keep helping us with new workout routines and knowledge. You are the best. We are very much grateful to you.I have also seen some interesting onhttps://healthybuffs.com/weight-training-benefits-tips/ please check it out. Thank you.
So glad you’re enjoying the content!
I love your content a lot, it is always really amazing to read. Thank you very much for your workout routine. Keep helping us with new workout routines and knowledge. You are the best. We are very much grateful to you.I have also seen some interesting on healthybuffs please check it out. Thank you.
Thanks so much for this workout plan. I just finished it and am 6 weeks postpartum with my fourth baby. It really helped me get back into a safe, fitness routine. You rock!
Stacie! So glad you enjoyed this workout plan! And 6 weeks PP — you’re AMAZING mama. So glad you’re feeling well and easing back into movement when it feels good. Keep up the good work mama! -Lindsey