Jump To Week One of this 14 Day Workout Plan
One you’ll actually DO!
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
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.
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:
Grab a workout partner, spouse, friend, co-worker and commit to raising your heart rate and feeling stronger with this 14-Day Challenge!
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).
*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.
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
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
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.
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.
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