14-Day Challenge #9 (Workout and Meal Plan)
Strength training, mobility and cardio – this free 2-week workout plan has everything you need to strengthen and tone at home. Build muscle and improve your cardio endurance with this free 14-day challenge. Each day includes a guided workout video with audio cues, motivation and modifications. Bonus: this 2-week workout challenge also includes a free healthy meal plan.
LET’S GET STARTED
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
Achieve your health goals in the gym and in the kitchen with the support of this free two-week workout plan and healthy meal plan.
This complete workout plan includes a variety of strength and HIIT workouts, targeting all the major muscle groups over the course of two weeks. Each daily workout uses a different format and technique to sculpt your muscles, ranging from heavy strength training to HIIT cardio to mobility work.
BONUS: our amazing friends The Real Food Dietitians created a Free 2-Week Meal Plan to accompany this free home workout challenge.
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. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.
Optional Exercise Equipment:
Kettlebell. Option to use a kettlebell in some workouts (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, 5-6 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 our Beginner Workout Plan.
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! No sign up needed, this is a free workout plan.
This 2-Week Fitness Challenge is for Anyone Looking To:
- Build strength in the upper body (biceps, triceps, shoulders and chest muscles) and lower body (quads, hamstrings and glutes).
- Improve cardiovascular endurance.
- Burn calories, lose weight and burn fat at home.
- Establish a solid weekly workout routine at home in just 14 days.
- Workout around 30 minutes a day, with one to two rest days per week.
Program FAQs
Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
How To Download and Use This 14-Day Workout Plan
- Download the 14-Day Fitness Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
- Save this workout calendar to your mobile device home screen for easy access.
- Open this workout calendar pdf in the safari browser on your phone.
- Tap the bottom arrow in the center of your screen.
- Select ‘Add to Home Screen’.
- 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.
- 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.
- 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 Playlist
GET YOUR 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
Weekly Workout Plan: Week 1
Day 1: 25-Minute Toned Arms Workout
- Workout Time: 25 Minutes
- Equipment: Dumbbells
- YouTube Link: 25-Minute Toned Arms Workout
- Pregnancy Modification: Option to sub this 15-Minute Pregnancy Arm 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
- Pregnancy Modification: Option to sub this 35-Minute Kettlebell Workout.
Day 3: 30-Minute Yoga Sculpt
- Workout Time: 30 Minutes
- Equipment: Optional Light Dumbbells
- YouTube Link: 30-Minute Yoga Sculpt
- Pregnancy Modification: Avoid twists and modify core work as needed. Alternatively, flow through this 30-Minute Prenatal Yoga At Home.
Day 4: Rest Day 10-Minute Full Body Stretch AND/OR 10-Minute Lower Abs
- Workout Time: 10-20 Minutes
- Equipment: No Equipment
- YouTube Links: 10-Minute Full Body Stretch AND/OR 10-Minute Lower Ab Workout
- Pregnancy Modification: Substitute this 10-Minute Pregnancy Ab Workout.
Day 5: 35-Minute PUSH Workout (Chest, Shoulders, Triceps and Cardio)
- Workout Time: 35 Minutes
- Equipment: Dumbbells
- YouTube Link: 35-Minute Push Day Workout
- Pregnancy Modification: Sub this 25-Minute Prenatal Arm Workout: Chest, Shoulders and Triceps.
Day 6: 30-Minute Leg Day Workout
- Workout Time: 30 Minutes
- Equipment: Dumbbells
- YouTube Link: 30-Minute Lower Body Workout For Women
- Pregnancy Modification: I filmed this workout while pregnant, but you can slow it down and drop weights as needed. If lunges don’t feel good, try this 30-Minute Leg Workout, No Lunges.
Day 7: Rest Day 10-Minute Morning Stretch OR 10-Minute Foam Roll
- Workout Time: 10 Minutes
- Equipment: Optional Foam Roller
- YouTube Links: 10-Minute Morning Stretch OR 10-Minute Full Body Foam Roll Routine
Weekly Workout Plan: Week 2
Day 8: 40-Minute HIIT Workout At Home (Full Body Pyramid)
- Workout Time: 40 Minutes
- Equipment: Dumbbells
- YouTube Link: 40-Minute Dumbbell HIIT Workout At Home
- Pregnancy Modification: Sub this 35-Minute Advanced Pregnancy Workout At Home.
Day 9: 10-Minute Shoulders, Biceps and Triceps AND 15-Minute Cardio At Home
- Workout Time: 25 Minutes
- Equipment: Dumbbells
- YouTube Link: 10-Minute Dumbbell Arms AND 15-Minute Cardio Workout At Home
- Pregnancy Modification: Option to sub this 15-Minute Prenatal Bodyweight Workout for the cardio workout.
Day 10: 45-Minute Dumbbell Leg Workout (Drop Set)
- Workout Time: 45 Minutes
- Equipment: Dumbbells
- YouTube Link: 45-Minute Leg Day Workout
- Pregnancy Modification: If lunges don’t feel good, try this 30-Minute Leg Workout, No Lunges.
Day 11: Rest Day 10-Minute Full Body Stretch AND/OR 15-Minute Yoga Abs
- Workout Time: 10-25 Minutes
- Equipment: None, Bodyweight Only
- YouTube Links: 10-Minute Full Body Stretch AND/OR 15-Minute Power Yoga and Abs
- Pregnancy Modification: Avoid twists and modify core work as needed. Alternatively, flow through this 15-Minute Prenatal Yoga.
Day 12: 35-Minute Pull Day Workout
- Workout Time: 35 Minutes
- Equipment: Dumbbells
- YouTube Link: 35-Minute Pull Day Workout
- Pregnancy Modification: Sub this 25-Minute Prenatal Back and Bicep Workout.
Day 13: 30-Minute Bodyweight Tabata Workout
- Workout Time: 30 Minutes
- Equipment: No Equipment
- YouTube Link: 30-Minute Full Body Tabata Workout
- Pregnancy Modification: Option to sub this 35-Minute Prenatal Cardio and Mobility Workout.
Day 14: Rest Day 10-Minute Morning Stretch OR 10-Minute Foam Roll
- Workout Time: 10 Minutes
- Equipment: Optional Foam Roller
- YouTube Links: 10-Minute Morning Stretch OR 10-Minute Full Body Foam Roll Routine
Wondering Which Workout Program To Do Next?
We recommend repeating each program 2-3 times before moving on to the next program. This allows you to challenge yourself to pick up heavier weights, perform the moves with better form, and measure progress.
- Strong 20 is a low impact, functional strength training program. This is the program I recommend most people start with.
- Stronger 25 builds off Strong 20, adding more intensity and complex moves.
- SplitStrong 35 is a strength-focused split training workout plan. SplitStrong is designed to build a solid base of foundational strength and support muscle growth.
- HIITStrong 35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound movements to the strength base you built in SplitStrong.
- MetCon 100 is a high-intensity strength and metabolic conditioning program designed to prove to you that you’re stronger than you think.
- Zero 30 is a no equipment, high intensity 2-week program. This bodyweight program is perfect for traveling or getting your heart rate up on-the-go.
Share on Pinterest: FREE 2-Week Workout and Meal 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.
4 comments
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.
Hi Kobe, so glad you found this post helpful! Yes, this is a great 2-week workout plan and meal plan for everyone! I hope you can put it to good use! -Lindsey
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