Jump To Week One of this 14 Day Workout Challenge
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 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.
A variety of workouts for fat 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 Back Workout
Workout Time: 25 Minutes | Equipment: Dumbbells
Day 2: 30-Minute Legs + Core AMRAP AND Optional 8-Minute At Home Booty Workout
Workout Time: 30-38 Minutes | Equipment: Kettlebell or Dumbbell + Chair
Day 3: 30-Minute Cardio Kickboxing Barre Workout
Workout Time: 30 Minutes | Equipment: Optional Light Dumbbells
Day 4: Rest Day Full Body Stretch OR Optional 5-Minute Abs AND 10-Minute Cardio + Abs
Workout Time: 15 Minutes | Equipment: No Equipment, Bodyweight
Day 5: 40-30-20 Full Body Circuit Workout
Workout Time: 30 Minutes | Equipment: Dumbbells
Day 6: 20-Minute No Repeats Full Body Strength AND Optional 5-Minute Fat Burn
Workout Time: 20-25 Minutes | Equipment: Dumbbells
Day 7: Rest Day Full Body Stretching Routine
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight
Day 8: 25-Minute Chest Workout
Workout Time: 25 Minutes | Equipment: Dumbbells
Day 9: 45-Minute Dumbbell Leg Workout
Workout Time: 45 Minutes | Equipment: Dumbbells + Optional Mini Loop Band
Day 10: 30-Minute Yoga Sculpt
Workout Time: 30 Minutes | Equipment: Optional Light Dumbbells
Day 11: Rest Day Full Body Stretch OR Optional 7-Minute Abs AND 5-Minute Fat Burn
Workout Time: 10-15 Minutes | Equipment: No Equipment, Bodyweight
Day 12: 30-Minute Full Body Circuit Workout
Workout Time: 30 Minutes | Equipment: Dumbbells
Day 13: 30-Minute No Repeats Full Body HIIT Workout
Workout Time: 30 Minutes | Equipment: Dumbbells and Optional Chair
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 plans 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.
Please add me to your mailing list! Thank you Amy
Hi Amy! I just added you to my email list! Thank you! -Lindsey
Please add me to your mailing list
Jessica! I just added you to my email list — check your inbox to confirm! Thanks! -Lindsey
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
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!
Cassie! I just added you to my email list so my weekly workout plans will land in your inbox on Sunday mornings! Keep up the awesome work! -Lindsey
Please add me to your mailing list. Love your energy & enthusiasm and great workouts. Thank you.
Just added you! Check your inbox to confirm! -Lindsey
Add me to your list💪🏻
Just added you! Check your inbox to confirm! -Lindsey
God bless you and thank you 😊 I am so happy to found you 🙏
Florencia! I’m SO HAPPY you found NML too! Welcome and I hope you enjoy this workout challenge! -Lindsey
Add me on the list please
Hi Faye! Looks like you subscribed to my email list a week ago so the weekly workout plans should land in your inbox every Sunday morning! -Lindsey
Looking forward to the challenge starting 12/7!!
YES! Me too Tina! It’s going to be a great 2-week challenge! You got this! -Lindsey