Commit to staying fit at home with this FREE 14-Day Challenge! A 2 week workout plan with daily, guided workout videos — from strength training to HIIT training, barre and cardio workouts. All you need is a set of dumbbells and 30 minutes a day!
You guys keep crushing these workout challenges, and come back asking for more. I LOVE it!
Enter 14-Day Challenge (part three). This is a full body workout program, meaning we will alternate between full body workouts, upper body workouts, lower body workouts, and ab workouts.
The 2-Week Workout Plan includes:
Dumbbell Strength Training
High Intensity Interval Training (HIIT)
No-Running Cardio
Power Barre
And these daily workouts are accessible to ALL fitness levels. You choose the exercise variation or modifications that best suites you.
14 Day Workout Program Details
1. Gym Equipment Needed:
A Set of Dumbbells. Most of the daily workouts require a set of dumbbells, but they can also be done with bodyweight alone. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds for the strength workouts and 2-5 pounds for the barre workouts. Remember muscle building happens with lifting weights.
Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.
2. Time Requirement:
About 30 minutes a day, 5 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 just want to make sure you are strength training your major muscle groups three times per week. Add running on the other days or add a run to arm days if time allows. You also have the option to follow our 2-Week Strength Training + Running Workout Plan.
3. Fitness Level:
Intermediate-to-Advanced with modifications offered for all fitness levels.
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 14-Day Workout Plan.
This 14-Day Challenge is for Anyone Looking To:
Build Muscle
Lose Weight
Create a Consistent Fitness Routine At Home
Program FAQs
Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Pregnancy Modifications: Take low impact options as needed and add an incline to push ups/planks. Option to sub this 15-Minute Pregnancy Arm Workout x2.
SplitStrong35 is a strength-focused split training workout plan. SplitStrong is designed to build a solid base of foundational strength. We recommend completing our SplitStrong strength training program x 2-3 times before moving on to HIITStrong.
HIITStrong35is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
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.
5 comments
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
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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