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14 Day Challenge + 2 Week Workout Plan #5

Dumbbell strength training, HIIT cardio and full body stretching — this 14 Day Challenge is designed to help you stay motivated to workout at home. New workouts daily, with guided workout videos, using minimal equipment. Download your free 2 week workout plan today!

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

Jump To Week One of this 14 Day Workout Plan

What’s the BEST Home Workout Plan?

One you’ll actually DO!

Here’s what women are saying about my FREE 14 Day Workout Challenges and 30 Day Workout Plans

Literally the best program and at home exercises I’ve done! So worth doing 💪🏼💪🏼 -Carly 

I just finished the 14 Day Challenge and am pumped for another 30 Days! I appreciate your at home classes, they kick my butt every time, but you are so encouraging and upbeat that I keep coming back. Every time you high 5 the camera, I’m high fiving you back, girl. Keep up the amazing work and THANK YOU! – Ashley

Thank you for your awesome videos!! You are so motivating and supportive! I’m 5 months postpartum from my second child and much stronger thanks to YOU! ❤️ Can’t wait to do more! -Kristen

Thank you! I am really enjoying your workouts. I normally don’t love home workouts— but you are changing my mind! – Stephanie

So we’re back with another NEW 14-Day Workout Challenge #5.

If you’re new around here, this is our fifth, 2-week workout challenge. That said, you can complete the workout challenges in any order!

And if you’re looking for a meal plan to accompany this 2 Week Shred, check out this 7 Day Meal Plan + Grocery List.

Download the FREE Workout Plan here! It’s accessible to all fitness levels.

2 Week Shred + 14 Day Workout Challenge

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

  • Dumbbell Strength Training
  • High Intensity Interval Training (HIIT) + Cardio Workouts 
  • Cardio Barre + Yoga Fusion Workouts
  • Ab Workouts
  • Full Body Stretching 

A variety of workouts for weight loss and muscle building.

And these daily workouts are accessible to ALL fitness levels.

Modifications are offered for all fitness levels in the daily workout videos. You choose the exercise variation or modifications that best suites your fitness level.

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

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

This 14 Day Challenge is for Anyone Looking To:

  • Build Lean Muscle
  • Burn Calories + Lose Weight
  • Create a Consistent Fitness Routine At Home

Grab a workout partner, spouse, friend, co-worker and commit to raising your heart rate and feeling stronger with this 14-Day Challenge!

2 week SHRED full body home workout plan

By Joining Our 14 Day Challenge You Get Access To (YES, it’s all FREE):

  • New Workouts Daily — every day is a new workout! Ranging from 10-45 minute workouts, the majority of the workouts are 30 minute workouts.
  • Personal Training At Home — each workout video is led by certified personal trainer and group fitness instructor, Lindsey Bomgren.

TRAINER TIP: Commit to completing the first 7 days of this training plan. One day at a time. Do your best and forget the rest!

Note, this is an advanced workout plan. 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). 

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

14 Day Workout Plan #5

14 Day Workout Plan Calendar Graphic with clickable Links

How to Follow the 14 Day Workout Plan:

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 workouts and 2-5 pounds for the barre workouts. Remember muscle building happens with lifting weights.
  • An Optional Mini Loop Resistance Band (**get 20% off these bands using code NML). A 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 Workout Plan Instructions:

  1. Download the 14 Day Fitness 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 Or scroll down to find the daily workouts linked below.
  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 #5.
  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 Workout Plan | WEEK 1:

2 Week Shred Week 1 Workouts

Day 1: 25-Minute Toned Arms Workout
Workout Time: 25 Minutes | Equipment: Dumbbells

Day 2: 10-Minute Glute Activation AND 20-Minute Booty Band Legs, Core + Cardio
Workout Time: 30 Minutes | Equipment: Mini Loop Resistance Band

Day 3: 30-Minute Yoga Sculpt
Workout Time: 30 Minutes | Equipment: Optional Light Dumbbells

Day 4: Rest Day Full Body Stretch OR Optional 10-Minute Cardio Kickboxing Tabata 
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight

Day 5: 45-Minute Full Body Pyramid
Workout Time: 45 Minutes | Equipment: Dumbbells

Day 6: 7 Best Strength Training Exercises for Women
Workout Time: 30 Minutes | Equipment: Dumbbells

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

14 Day Workout Plan | WEEK 2

2 Week Shred Week 2 Workouts

Day 8: 30-Minute Dumbbell Arm Workout
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 9: 30-Minute Booty Building Workout
Workout Time: 30 Minutes | Equipment: Dumbbells + Optional Chair or Bench

Day 10: 30-Minute Power Barre
Workout Time: 30 Minutes | Equipment: Optional Light Dumbbells

Day 11: Rest Day Full Body Stretch OR Optional 15-Minute HIIT Cardio (High Impact or Low Impact)
Workout Time: 10-15 Minutes | Equipment: No Equipment, Bodyweight

Day 12: 35-Minute Full Body Pyramid
Workout Time: 35 Minutes | Equipment: Dumbbells

Day 13: The Best Full Body Workout AND 7-Minute Abs
Workout Time: 30 Minutes | Equipment: Dumbbells

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

The best FREE At Home Workout Plan

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 plans.

14 Day Workout Challenges

Beginner Workout Plans

Advanced Workout Plans

Pregnancy + Postpartum Workout Plans

Pin this 14 Day Workout Plan + 2 Week Challenge

FREE 14 Day Advanced 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.

  1. Super excited about these, but when I clicked the ‘glute activation’ workout (Day 2 of the 14 day challenge), it looks like the page cannot be found.

    • Liz! So glad you’re excited about this new challenge! Yes, the ‘glute activation’ workout is a NEW workout that hits the blog next Tuesday — so it’s not live yet…stay tuned. -Lindsey