14-Day Challenge + 2 Week Workout Plan #4

Strength training, HIIT cardio, barre and full body stretching — this is a COMPLETE fitness routine designed to help you stay active, build strength, and feel good while working out at home. This free workout plan includes 2 weeks of follow-along workout videos, using minimal equipment!

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

Jump To 14 Day Challenge Calendar

One of the most common questions I get in my DMs is how I stay motivated to work out every day, and my honest answer is HAVING A PLAN for my workouts.

Enter the 14 Day Challenge (part four).

If you’re new around here, we have a several 30-Day and 14 Day workout challenges already on the blog. This is “part 4”  because it’s the fourth 2-Week Challenge we’ve released.

That said, you can complete the workout challenges in any order.

This 2 Week Workout Plan Includes a Variety of Home Workouts:

  • Dumbbell Strength Training
  • High Intensity Interval Training (HIIT)
  • No-Running Cardio (options for low impact cardio and high impact cardio depending on your fitness level)
  • Cardio Barre

These daily workouts are accessible to ALL fitness levels. You choose the exercise variation or modifications that best suites your fitness level.

This is a full body workout program hitting each muscle group: 

  • Upper Body Workouts
  • Lower Body Workouts
  • Full Body Workouts
  • Core and Ab Workouts

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!

14-Day Challenge Full Body Workout Plan

By Joining Our 14 Day Challenge You Get FREE Access To:

  • 30 Minute Home Workouts — daily real time, follow along workout videos led by certified personal trainer and group fitness instructor, Lindsey Bomgren.
  • 6-7 days per week, for two weeks.

That’s 12-14 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 3-4 workouts per week versus 5-6 workouts per week).

14 Day Challenge (Part 4)

14 Day Workout Plan | weekly workout plans

How to Follow the 14 Day Challenge:

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 weight training workout will have a recommended dumbbell weight, usually between 8-20 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.

*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.

14 Day Challenge Instructions:

  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 12 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:

Weekly Workout Plan Week 1

Day 1: 6 Best Booty Building Exercises
Workout Time: 35 Minutes | Equipment: Dumbbells + Bench or Chair

Day 2: 8 Best Back Exercises + Optional Cardio + Abs
Workout Time: 25-35 Minutes | Equipment: Dumbbells

Day 3: 45-Minute Cardio Barre Kickboxing
Workout Time: 45 Minutes | Equipment: Optional Light Dumbbells

Day 4: Rest Day Full Body Stretch OR Optional Power Yoga
Workout Time: 10-15 Minutes | Equipment: No Equipment, Bodyweight

Day 5: Full Body Circuit Training Workout
Workout Time: 35 Minutes | Equipment: Dumbbells

Day 6: 30-Minute No Repeats HIIT
Workout Time: 30 Minutes | Equipment: Dumbbells + Chair or Bench

Day 7: Rest Day Full Body Stretching Routine
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight

14 Day Challenge | WEEK 2

Weekly Workout Plan Week 2

Day 8: 30-Minute Resistance Band Legs
Workout Time: 30 Minutes | Equipment: Mini Loop Resistance Band

Day 9: Arms and Abs Drop Set Workout
Workout Time: 45 Minutes | Equipment: Dumbbells

Day 10: 30-Minute Barre Blend
Workout Time: 30 Minutes | Equipment: Optional Light Dumbbells + Mini Loop Resistance Band

Day 11: Rest Day Full Body Stretch OR Optional Power Yoga
Workout Time: 10-15 Minutes | Equipment: No Equipment, Bodyweight

Day 12: 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 13: 15-Minute HIIT (High Impact HIIT Cardio OR Low Impact HIIT Cardio) AND 7-Minute Abs
Workout Time: 25 Minutes | Equipment: No Equipment, Bodyweight

Day 14: Rest Day Full Body Stretching Routine
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight

2 Week Shred | 14 Day Challenge

More FREE Home Workout Plans

We have free 14-day and 30-day workout calendars for all fitness levels — from beginner workout plans to advanced workout challenges, and a pregnancy and postpartum workout plan.

14 Day Workout Challenges

Beginner Workout Plans

Advanced Workout Plans

Pregnancy + Postpartum Workout Plans

Pin this 14 Day Challenge + 2 Week Home Workout Plan

Free Workout Plan For Women 2 week 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.

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.

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