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!
“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!
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.
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).
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).
Pregnancy + Postpartum Modifications: Take low impact options as needed (or stay on the ground for all movements vs. adding a chair or bench level change). Alternatively, sub this Pregnancy-Friendly Leg Day Strength Workout.
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.
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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