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2-Week Workout Plan #8 (Free Meal Plan Included!)

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!

woman performing a single arm dumbbell back row in a legs and back workout


Download Your FREE Workout Plan Here

Download the PDF calendar for this 2-week workout plan so you can easily access your daily workouts.
Download 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:

This 2-Week Workout Plan and Healthy Eating Meal Plan is all brought to you for FREE thanks to our brands partners — Primal Kitchen® and Traeger Grills

2 Week Workout Challenge | 2 week shred

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’re looking for a full body workout plan for beginners, follow one of our Fitness Beginner Workout Plans.

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
workout plan faqs

Program FAQs

Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
2 Week Workout Plan and Meal Plan

How To Download and Use This 2-Week Workout Plan

  1. Download the 2-Week Fitness Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. 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 on YouTube below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 2-Week Challenge #8.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
Tricep Workouts for Women | a women performing a overhead tricep extension

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

2 week workout challenge and meal plan

PK and Traeger Meal Plan Graphic with The Real Food RDs


Download Your FREE Meal Plan

A made-for-you meal plan with two weeks of family-friendly meals AND a grocery list!
Get Meal Plan

Two Week Workout Plan: WEEK 1

two week workout challenge | week one

Day 1: 35-Minute Legs and Back Workout

Day 2: 25-Minute Chest Workout AND 5-Minute Abs

Day 3: 30-Minute Legs + Abs AMRAP Workout

Day 4: Rest Day 10-Minute Stretch + Mobility OR 10-Minute Foam Rolling

Day 5: 30-Minute Full Body Superset Workout

Day 6: 20-Minute Full Body HIIT AND 7-Minute Abs

Day 7: Rest Day 10-Minute Full Body Stretching Routine OR 10-Minute Full Body Foam Rolling

Two Week Workout Plan: WEEK 2

two week workout challenge | week two

Day 8: 30-Minute Legs, Back and Biceps Pyramid Workout

Day 9: 8 Best Tricep Exercises AND 5-Minute Ab Circuit

Day 10: 30-Minute Legs and Cardio AMRAP 

Day 11: Rest Day 10-Minute Stretch + Mobility OR 10-Minute Foam Rolling

Day 12: 20-Minute Full Body Strength (No Jumping + No Repeats)

Day 13: 40-Minute Full Body Athletic Workout with Dumbbells

Day 14: Rest Day 10-Minute Full Body Stretching Routine OR 10-Minute Full Body Foam Rolling

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.

More FREE Workout Programs

About Our Sponsors

Primal Kitchen®

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Find all my FAVORITE Primal Kitchen® products here — from the collagen peptides I add to my coffee every morning to my favorite grilling sauces and marinades!

kabob marinade | Primal Kitchen sauces and marinades

Get a discount on ALL Primal Kitchen® products using code: NOURISHMOVELOVEFAVORITES

And because I’m often asked, “what is collagen”?

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).

Primal Kitchen Collagen | what is collagen?

Get a discount on ALL Primal Kitchen® products using code: NOURISHMOVELOVEFAVORITES

Traeger Grills

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.

This is the Ironwood 885 Pellet Grill I have and love for these reasons:

  1. The hardwood pellets that fuel the fire add incredible flavor to food.
  2. 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!

Traeger Grill Ironwood 885 Wood Pellet Grill with Food

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

FREE 2-Week Home Workout Plan Calendar (downloadable pdf)

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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