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14 Day Workout Challenge #6 (with full YouTube Videos)

Download your FREE, 2 week workout plan — new workouts daily, with guided workout videos on YouTube, using minimal equipment. This free, 14 day workout challenge is a full body workout plan, including dumbbell strength training, HIIT cardio, stretching and more!

woman performing a deadlift stand in a hiit workout with weights


Download Your FREE Workout Plan Here

Download the PDF calendar for this 14-day workout plan so you can easily access your daily workouts.
Download Plan

What is the BEST Full Body Workout Challenge? One you’ll actually DO!

So we’re back with another NEW 14-Day Workout Challenge #6.

If you’re new around here, this is our sixth, 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 workout routine, check out this 7 Day Meal Plan + Grocery List.

The BEST Workout Challenge at home | 2 week shred

14 Day Workout Program Details

1. Gym 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.

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).

Kettlebell. Option to use a single heavy dumbbell if you don’t have a kettlebell.

2. Time Requirement: 

Varies from 15-45 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:

  • One Leg Day (lower body)
  • One Arm Day (upper body)
  • One Full Body Training Day

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.

3. Fitness Level:

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.

4. Cost:

FREE! No sign up needed, this is a FREE 14-Day Workout Plan.

This 14-Day Challenge is for Anyone Looking To:

  • Build Lean Muscle
  • Burn Calories and Lose Weight
  • Create a Consistent Fitness Routine At Home
workout plan faqs

Program FAQs

Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
14 Day Workout Challenge Calendar Graphic

How To Download and Use This 14-Day Workout Plan

  1. Download the 14-Day Fitness Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 14-Day Workout Challenge #6.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
woman performing a dumbbell press in chest workout

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

14-Day Workout Challenge: WEEK 1

2 week shred workout challenge week one

Day 1: 30-Minute Back Workout

  • YouTube Link: 30-Minute Back Workout For Women
  • Workout Time: 30 Minutes
  • Equipment: Dumbbells
  • Pregnancy Modifications: Sub the Superman Lat Pull with Bird Dog and add an incline to plank and row (place hands/dumbbells on a chair or bench). Additionally you can make all exercises single-sided to better support your core (performing 12 reps per side x 2-3 sets). Or sub this 25-Minute Prenatal Back and Bicep Workout.

Day 2: 30-Minute Legs + Core AMRAP AND optional 8-Minute At Home Booty Workout

Day 3: 30-Minute Cardio Kickboxing Barre Workout

Day 4: Rest Day Full Body Stretch OR optional 5-Minute Abs AND 10-Minute Cardio + Abs

Day 5: 40-30-20 Full Body Circuit Workout

Day 6: 20-Minute No Repeats Full Body Strength AND optional 5-Minute Fat Burn

Day 7: Rest Day Full Body Stretching Routine

14 Day Workout Challenge: WEEK 2 

2 week shred workout challenge week two

Day 8: 25-Minute Chest Workout

  • YouTube Links: 25-Minute Chest Workout AND 5-Minute Abs
  • Workout Time: 30 Minutes
  • Equipment: Dumbbells
  • Pregnancy Modifications: Add a bench or chair incline as needed for the chest exercises (performing the chest press at an incline and/or push ups at an incline to protect your core). Sub this 10-Minute Pregnancy Ab Workout for abs.

Day 9: 45-Minute Dumbbell Leg Workout

Day 10: 30-Minute Yoga Sculpt

Day 11: Rest Day Full Body Stretch OR optional 7-Minute Abs AND 5-Minute Fat Burn

Day 12: 30-Minute Full Body Circuit Workout

Day 13: 30-Minute No Repeats Full Body HIIT Workout

Day 14: Rest Day Full Body Stretching Routine

Wondering Which Workout Program To Do Next?

  1. SplitStrong35 is a strength-focused split training workout plan. SplitStrong is designed to build a solid base of foundational strength. We recommend completing our SplitStrong strength training program x 2-3 times before moving on to HIITStrong.
  2. HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.

More FREE Workout Programs

Pin this 14-Day Workout Challenge and 2-Week Shred

The best full body workout plan at home

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. I was looking to sign up for the Christmas challenge, but I can’t find how. Can you please add me to your mailing list. Thank you

    • Hi Monica! You’ll find everything you need to follow the 12 Days of Christmas Challenge in this post! But I just added you to my email newsletter as well; so next week’s workout plan will land in your inbox in Sunday morning! I look forward to sweating with you! -Lindsey

  2. Please add me to your mailing list! I can’t get signed up for the 14-day challenge but am doing it and love doing your workouts on my lunch break!

  3. Please add me to your mailing list. Love your energy & enthusiasm and great workouts. Thank you.