Download your complete 2-Week Workout Plan for women with daily, guided workout videos on YouTube! This FREE two-week training plan is designed to build muscle and burn fat at home; AND create a consistent fitness routine you look forward to daily! AND it includes a healthy meal plan!
You don’t need fancy gym equipment or one-on-one personal training sessions to get fit! Every workout in this two-week training plan, from dumbbell strength training to HIIT cardio, can be done at home.
This FREE, 2-Week Workout Plan Includes:
2 weeks of guided home workouts on YouTube (five workouts per week and two active recovery, rest days)
Using minimal equipment, like dumbbells and an optional kettlebell and foam roller
And this is the Traeger Grill Ironwood 885 I’ll be using to follow the healthy eating, two-week meal plan.
2 Week Workout Program Details
1. Gym 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. Remember muscle growth happens with lifting heavy weights.
Optional Exercise Equipment:
Kettlebell. Option to use a kettlebell or substitute one heavy dumbbell.
Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.
2. Time Requirement:
Around 30 minutes a day, 5 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.
3. Fitness Level:
Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.
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! Our amazing brand partners Primal Kitchen® and Traeger Grillsare making it possible for you to download this two week workout program for free!
This 2-Week Fitness Challenge is for Anyone Looking To:
Workout Consistently At Home for 14 Days
Get in Better Shape in Two Weeks
Build Muscle, Burn Calories and Lose Weight At Home
Program FAQs
Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
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.
HIITStrong35is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
Dressings, sauces and condiments made with real ingredients—like avocado oil, collagen, oil of oregano and apple cider vinegar—that contain no dairy, gluten, grain, refined sugar or soy.
Collagen is one of the most abundant sources of protein in the body; especially in our connective tissues, skin and bones. In fact, collagen makes up one third of the protein in the human body (Medical News Today).
Personally, I love the nutritional boost Primal Kitchen Collagen Peptides adds to my coffee. Not to mention, the 10 grams of quality protein that helps support my hair, skin and nails.
Traeger invented the Original Wood-Fired Grill over 30 years ago in Mt. Angel, Oregon. And they continue to lead the industry as the world’s #1 selling wood-fired grill, perfected by decades of mastering the craft of wood-fired cooking.
A Traeger grill will transform the way you cook because it creates consistent results, every single time.
The hardwood pellets that fuel the fire add incredible flavor to food.
Unlike most traditional grills, you can pick the temperature you want, then Set-it & Forget-it® (using MY PHONE)!
It’s as easy as turning on your oven but with a whole LOT MORE FALVOR!
Traeger’s digital controllers ensure that you get precise, consistent temperatures throughout your cook. And the Pro, Ironwood and Timberline series all come equipped with WiFIRE® enabled controllers – giving you the ability to control your grill from anywhere using the Traeger App or your smart home device.
Want to know which Traeger Grill is right for you? Use this Grill Recommendation Quiz (scroll halfway down the homepage) to find the perfect wood pellet grill for your needs!
This is a sponsored post in partnership with Primal Kitchen® and Traeger Grills. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.
Pin this FREE Full Body, 2-Week Workout Plan
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.
Youtube Playlist
Youtube Playlist
