14-Day Challenge + 2 Week Home Workout Plan | Part 3

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!

Download the 14 Day Challenge here! It’s accessible to all fitness levels.

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!

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 a Variety of Home Workouts:

  • 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.

This 14-Day Challenge is for Anyone Looking To:

  • Build Muscle
  • Lose Weight
  • Create a Consistent Fitness Routine At Home

Grab a workout partner, spouse, friend, co-worker and commit to getting fit with this 14-Day Challenge!

2 Week Shred Total Body Workout Plan

By joining our 14-Day Challenge you’re committing to:

  • 30 minute home workouts — daily real time, follow along workout videos led by certified personal trainer and group fitness instructor, Lindsey Bomgren.
  • 5 days per week, for two weeks.

That’s 10 workouts over 14 days.

YES YOU CAN!

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.

Exercise 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 workout will have a recommended dumbbell weight, usually between 8-15 pounds for the strength training workouts and 2-5 pounds for the barre workouts. Remember muscle building happens with heavy weights!
  • An optional mini loop resistance bandA great way to add intensity to lower body workouts if you’re an advanced fitness enthusiast.

14 Day Challenge daily workout calendar

*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.

How to Follow the 14-Day Challenge:

    1. Download the 14 Day Workout Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
    2. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. NOTE: you have to be subscribed to my email list to access Day 8 of the workout program. Click here to subscribe!
    3. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 14 Day Challenge.
    4. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

Get all of our workout challenge and workout plan FAQ’s and trainer tips here.

14-Day Challenge | WEEK 1:

14 Day Challenge Week One Workout Plan

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

14-Day Challenge | WEEK 2

14 Day Challenge Week Two Workout Plan

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

14 Day Home Workout Challenge

More FREE Home Workout Plans

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.

14-Day Workout Challenges

Beginner Workout Plans

Advanced Workout Plans

Postpartum + Postnatal Workout Plan

Pin this 14 Day Challenge + 2 Week Home Workout Plan

14 Day 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.

5 comments
  1. 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.

  2. 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.

  3. 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