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2-Week Home Workout Plan #9 (with Healthy Meal Plan)

Download your Free Home Workout Plan with daily YouTube videos! From strength training to cardio, every workout in this FREE two-week training plan can be done at home with a set of dumbbells. AND it includes a healthy meal plan!


Download Your FREE Workout Plan Here

Download the PDF calendar for this 14-day workout plan so you can easily access your daily workouts.
Download Plan

You don’t need fancy gym equipment or a one-on-one personal trainer to get fit!

Make your fitness goals a reality with this FREE 2-Week Workout Plan. This workout calendar is designed to help you build muscle and lose weight at home in your living room.

Create a consistent fitness routine at home that you look forward to daily.

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 brand partner ButcherBox

For a limited time ButcherBox is offering NML readers FREE GROUND BEEF FOR LIFE! That’s right, sign up for your first ButcherBox today and get 2 lbs of 100% grass-fed ground beef added to every box you receive for the lifetime of your membership!!

2 Week Workout Challenge for Women with Healthy Eating Meal Plan

14 Day 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: 

Varies from 10-45 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 partner ButcherBox is making it possible for you to download this two week workout program and meal plan 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.
Get Some Answers
2 Week Workout Plan At Home #9 (ButcherBox)

How To Download and Use This 14-Day Workout Plan

  1. Download the 14-Day 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: 14-Day Challenge #9.
  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.

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

FREE, 2-Week Fast and Easy Meal Plan


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 Home Workout Plan: WEEK 1

2 Week Shred for Women | Week 1

Day 1: 25-Minute Toned Arms + Abs Workout

Day 2: 45-Minute Full Body Kettlebell Pyramid Workout

  • Workout Time: 45 Minutes
  • Equipment: Kettlebell or Single Dumbbell
  • YouTube Link: 45-Minute Kettlebell Workout | No Jumping
  • Pregnancy Modification: Slow down the moves as needed and use a chair or bench to add support for move 3 (single arm rows) and an incline to move 6 (push ups) as needed. We’ll also offer a sumo squat version of move 7 (halo core). Or try this 35-Minute Kettlebell Workout.

Day 3: 30-Minute Yoga Sculpt

Day 4: Rest Day 10-Minute Full Body Stretch  AND/OR 10-Minute Lower Abs Workout for Women

Day 5: 35-Minute PUSH Workout (Chest, Shoulders, Triceps + Cardio)

Day 6: 30-Minute Strength Training LEG DAY Workout

Day 7: Rest Day 10-Minute Stretch + Mobility OR 10-Minute Foam Rolling

Two Week Home Workout Plan: WEEK 2

2 Week Shred for Women | Week 2

Day 8: 40-Minute Full Body HIIT Pyramid

Day 9: 10-Minute Shoulders, Biceps + Triceps AND 15-Minute Cardio At Home

Day 10: 45-Minute Dumbbell Legs Drop Set Workout

Day 11: Rest Day 10-Minute Full Body Stretch  AND/OR 15-Minute Yoga Abs

Day 12: 35-Minute PULL Workout (Back, Biceps + Cardio)

Day 13: 30-Minute Bodyweight Tabata Workout

Day 14: Rest Day 10-Minute Stretch + Mobility OR 10-Minute 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

Share on Pinterest: FREE Full Body Workout Plan At Home

FREE At Home Workout Plan for Women | 14 days of free home workouts

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.

About Our Sponsor

This is a sponsored post in partnership with ButcherBox. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.



ButcherBox delivers grass-fed beef, free-range organic chicken, humanely raised pork and wild-caught seafood directly to my doorstep. 

AND right now, ButcherBox is offering NML readers FREE GROUND BEEF FOR LIFE!

From tacos to spaghetti, burgers, chili, nachos and meatballs — ground beef is a weeknight dinner essential.

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.

  1. The blog suggests a 2-week home workout plan with a healthy meal plan which is something many of us often research, however, this suggested plan seems good and can work for anyone. I appreciate you sharing this information with us. It seems to be helpful.

  2. Do you or will you have vegetarian meal plans? I had to become a vegetarian several years ago due to health concerns.

    • Hi Shannon, thanks for checking out our 2-Week Workout Plan and Meal Plan. We don’t have vegetarian meal plans at this time but within the meal plan there are lots of substitution options for proteins! -Lindsey