14 Day Workout Challenges

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!

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.

This 14-Day Challenge is for Anyone Looking To:

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

14-Day Workout Challenge: WEEK 1

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

• YouTube Links: 30-Minute LEGS and ABS Kettlebell Workout AND 8-Minute BOOTY Workout At Home
• Workout Time: 30-38 Minutes
• Equipment: Kettlebell or Dumbbell and Chair
• Pregnancy Modifications: Option to sub these 8 Best Kettlebell Leg Exercises for the leg workout.

Day 3: 30-Minute Cardio Kickboxing Barre Workout

• YouTube Link: 30-Minute Barre Boxing Workout At Home
• Workout Time: 30 Minutes
• Equipment: Optional Light Dumbbells
• Pregnancy Modifications: Avoid core twists, and take all plank exercises from an incline as needed. Option to sub these 8 Pregnancy Core Exercises for the core work.

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

• YouTube Links: 10-Minute Full Body Stretch OR 5-Minute Abs Workout At Home AND 10-Minute HIIT CARDIO + ABS Workout At Home
• Workout Time: 15 Minutes
• Equipment: No Equipment, Bodyweight
• Pregnancy Modifications: Sub these 8 Pregnancy Core Exercises for 5-Minute Abs and sub 15-Minute Prenatal Bodyweight Workout for cardio and abs.

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

• YouTube Link: 30-Minute FULL BODY Dumbbell Workout AT HOME
• Workout Time: 30 Minutes
• Equipment: Dumbbells
• Pregnancy Modifications: Slow it down and take it at your pace or sub this 35-Minute Advanced Pregnancy Workout At Home.

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

• YouTube Links: 20-Minute NO REPEAT Full Body Workout With Weights AND 5-Minute FAT BURNING Workout
• Workout Time: 20-25 Minutes
• Equipment: Dumbbells
• Pregnancy Modifications: For the 20-Minute No Repeats Workout, if you’re not comfortable laying on your back, substitute tricep kickbacks or overhead extensions for skull crushers. Take your push ups up to an incline (on a chair, bench or countertop). And sub these 8 Pregnancy Core Exercises for the ab exercises in circuit 11.

Day 7: Rest Day Full Body Stretching Routine

• YouTube Link: 10-Minute Full Body Stretch
• Workout Time: 10 Minutes
• Equipment: No Equipment, Bodyweight

14 Day Workout Challenge: WEEK 2 

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

• YouTube Link: 45-Minute LEG DAY Workout for Women
• Workout Time: 45 Minutes
• Equipment: Dumbbells and Optional Mini Loop Band
• Pregnancy Modifications: This is a tough one but you can slow it down and take it at your pace or sub this 30-Minute Leg Workout, No Lunges if lunges don’t feel good for you.

Day 10: 30-Minute Yoga Sculpt

• YouTube Link: 30-Minute YOGA SCULPT
• Workout Time: 30 Minutes
• Equipment: Optional Light Dumbbells
• Pregnancy Modifications: Avoid twists and modify core work as needed. Or sub this 30-Minute Prenatal Yoga At Home.

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

• YouTube Links: 10-Minute Full Body Stretch OR Intense 7-Minute Ab Workout with No Equipment AND 5-Minute FAT BURNING Workout
• Workout Time: 10-15 Minutes
• Equipment: No Equipment, Bodyweight
• Pregnancy Modifications: Sub these 8 Pregnancy Core Exercises for 7-Minute Abs.

Day 12: 30-Minute Full Body Circuit Workout

• YouTube Link: 30-Minute Full Body CIRCUIT WORKOUT
• Workout Time: 30 Minutes
• Equipment: Dumbbells
• Pregnancy Modifications: Take it at your pace and add an incline to planks, push ups and burpees! And sub quadruped bird dog for the core exercises on your back. Option to sub this 35-Minute Advanced Pregnancy Workout At Home.

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

• YouTube Link: 30-Minute HIIT Workout with Dumbbells
• Workout Time: 30 Minutes
• Equipment: Dumbbells and Optional Chair
• Pregnancy Modifications: This is pretty intense, but you can make it work if you take low impact modifications and substitute these 8 Pregnancy Core Exercises for the core moves. Or try this 30-Minute First Trimester Workout (Low Impact HIIT).

Day 14: Rest Day Full Body Stretching Routine

• YouTube Links: 10-Minute Full Body Stretch
• Workout Time: 10 Minutes
• Equipment: No Equipment, Bodyweight

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.

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

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.

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