14-Day Challenge #7 (30 Minutes a Day)

Download your FREE, 2 week workout plan — new workouts daily, with guided workout videos on YouTube, using minimal equipment. This free, 14 day challenge is a full body workout plan, 30 minutes a day or less!

Download the 14 Day Challenge here! It’s accessible to all fitness levels.

Jump To Week One of this 14 Day Workout Challenge

What is the BEST Home Workout Routine?

One you’ll actually DO!

Here’s what women are saying about my FREE 14 Day Workout Challenges and 30 Day Workout Challenges

“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

So we’re back with a NEW 14-Day Challenge #7.

If you’re new around here, this is our seventh 2-week workout challenge. That said, you can complete our workout challenges in any order!

Download the FREE, 2 Week Workout Challenge here! It’s accessible to all fitness levels.

spring break workout challenge, 14 day challenge

Here’s What You Need to Know:

Exercise Equipment Needed:

  • A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. 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/yoga workouts. Remember muscle building happens with lifting weights.
  • An Optional Mini Loop Resistance Band (**get 20% off these bands using code NML). A great way to add intensity to lower body workouts if you’re an advanced fitness enthusiast.
  • An Optional Foam Roller. A great way to release sore muscles post workout or on active recovery days.

Time Requirement: ~30-Minutes a Day (or less). Strength and cardio workouts five days per week and two rest days per week.

Fitness Level: Intermediate-to-Advanced, with modifications offered for all fitness levels.

Cost: 100% FREE.

14 day challenge workout calendar with clickable links to daily workouts

How to Access the 14-Day Challenge:

  1. Download the 14 Day Fitness Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
  2. 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 linked below.
  3. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 14 Day Challenge #7.
  4. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

Get all of our workout challenge and workout plan FAQ’s and trainer tips here.

14-Day Workout Challenge | WEEK 1:

14 Day Challenge WEEK One Workout Plan

Day 1: Legs + Back Workout

  • YouTube Link: 35-Minute Legs + Back Workout
  • Workout Time: 35 Minutes
  • Equipment: Dumbbells
  • Pregnancy + Postpartum Modifications: Yes, if you make all cardio exercises low impact and are comfortable performing bent over back exercises and lunges (option to sub lunges for deadlifts and make all back exercises single-sided to better support your core/back).

Day 2: 7 Best Shoulder Exercises AND 5-Minute Abs

Day 3: Bodyweight Cardio Barre Workout

Day 4: Rest Day Full Body Stretch OR 10-Minute Dynamic Mobility

Day 5: Lower Body Workout (No Repeats, No Jumping)

Day 6: Upper Body Push Workout: Chest, Shoulders + Triceps + Cardio

  • YouTube Link: 35-Minute Push Day Workout
  • Workout Time: 35 Minutes
  • Equipment: Dumbbells
  • Pregnancy + Postpartum Modifications: This is an advanced workout, but you could modify it to make it work for you if you’re still comfortable laying on your back for workouts. Take modifications as needed (like making the cardio exercises low impact or adding an incline to planks). Alternatively, sub this 30-Minute Arm Workout (Pregnancy-Friendly).

Day 7: Rest Day Full Body Stretching Routine OR Full Body Foam Rolling

14 Day Workout Challenge | WEEK 2

14 Day Challenge WEEK Two Workout Schedule

Day 8: Booty Building Legs + Glutes Workout

Day 9: 5 Best Chest Exercises AND 5-Minute Abs

Day 10: Full Body Resistance Band Workout

  • YouTube Link: 25-Minute Full Body Resistance Band Workout
  • Workout Time: 25 Minutes
  • Equipment: Mini Loop Resistance Band (can sub rolled up sports bra, or do with just your bodyweight).
  • Pregnancy + Postpartum Modifications: Take low impact options as needed, and for Move #1 perform tricep taps in table top (knees on mat) and swap out Move #8 (3-count mountain climbers) for Bird Dog.

Day 11: Rest Day Full Body Stretch OR 10-Minute Dynamic Mobility

Day 12: Legs, Back + Biceps Pyramid Workout

  • YouTube Link: 30-Minute Back and Biceps and Legs Workout
  • Workout Time: 35 Minutes
  • Equipment: Dumbbells
  • Pregnancy + Postpartum Modifications: Follow along with Rachel (on the left in the video) to make it low impact, and take the final rows from your knees or standing if needed.

Day 13: 5 Best Upper Body Exercises AND No Jumping HIIT Cardio

  • YouTube Link: 10-Minute Arm Workout for Women AND 10-Minute Beginner HIIT Workout
  • Workout Time: 20-30 Minutes
  • Equipment: Dumbbells
  • Pregnancy + Postpartum Modifications: Add an incline to push ups as needed and replace lying skull crushers with overhead tricep extensions if lying on your back is uncomfortable for the the upper body exercises.

Day 14: Rest Day Full Body Stretching Routine OR Full Body Foam Rolling

Free Home Workout Plan: 14 Day Challenge pin for pinterest

A Full Body Training Program — from Strength Training to HIIT, Cardio, Barre, Yoga and Stretching:

As you can see from the variety of daily workouts linked above, this is a comprehensive full body workout plan hitting ALL the muscle groups and body parts; including:

  • Dumbbell Strength Training
  • High Intensity Interval Training (HIIT)
  • Cardio Workouts (low impact and high impact options)
  • Cardio Barre and Yoga Sculpt 
  • Ab Workouts
  • Full Body Stretching, Mobility and Foam Rolling

A variety of workouts to avoid fitness plates, build muscle and burn fat.

This 14 Day Challenge is for Anyone Looking To:

  • Build Lean Muscle (increasing muscle size and strength)
  • Burn Calories and Lose Weight
  • Create a Consistent Fitness Routine At Home

Grab a workout partner, spouse, friend, co-worker and commit to raising your heart rate and feeling stronger with this 14-Day Challenge!

Pin this Free Workout Program: 14 Day Challenge #7

Free At Home Workout Plan with YouTube Videos

More FREE Home Workout Plans

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.

7 Day Workout Challenge

14 Day Workout Challenges

Beginner Workout Plans

Advanced, 30-Day Fitness Challenges

Pregnancy + 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 (at no additional cost to you). All words and opinions are my own. Thank you for supporting Nourish Move Love.

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