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!
What’s the BEST Home Workout Plan? One you’ll actually DO!
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!
This 2-Week Workout Plan includes a variety of home workouts for weight loss and muscle building like: dumbbell strength training, HIIT, cardio barre, ab workouts and full body stretching.
And if you’re looking for a meal plan to accompany this 2 Week Shred, check out this 7 Day Meal Plan + Grocery List.
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.
Optional Exercise Equipment:
Mini Loop Resistance Band. You can add a resistance band to the leg exercises to increase the intensity. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).
Varies from 25-45 minutes a day, 5-6 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:
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.
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.
FREE! No sign up needed, this is a FREE 14-Day Workout Plan.
Youtube Playlist
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.
Nourish Move Love is a health + fitness blog that helps women create a lifestyle and body they love.
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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