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 the 2-Week Home Workout Plan Here!

Jump to Week 1 | Jump to Week 2

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!!

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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.

AND nutrition is a big part of this workout challenge; especially if you’re using this fitness plan for weight loss.

Download your Free, 2-Week Healthy Meal Plan (created by The Real Food Dietitians)!

2 Week Workout Challenge for Women with Healthy Eating Meal Plan

Workout Plan Details (here’s what you need):

1. Exercise 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.
  • An Optional Kettlebell. You can always perform the kettlebell workouts using a single dumbbell.
  • An Optional 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 (most days are 30-minute workouts), 5 days per week.

3. Fitness Level:

Intermediate-to-advanced, with modifications offered for all fitness levels in the daily workout videos.

If you’re a fitness beginner, try starting with one of our 30 Day Beginner Workout Plans.  

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!

Download the FREE, Full Body Workout Plan Here!

2 Week Workout Plan At Home #9 (ButcherBox)

How to Use this Free Workout Plan for Women:

  1. Download the Two Week Workout Plan 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 #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.

Questions? Get all of our workout plan FAQ’s and trainer tips here.

Two Week Home Workout Plan | WEEK 1:

2 Week Shred for Women | Week 1

Day 1: 25-Minute Toned Arms + Abs Workout

  • Workout Time: 25 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 30-Minute Toned Arms Workout with Dumbbells
  • Pregnancy Modification: If you’re not comfortable laying on your back, try taking moves 4 and 5 from a stability ball. For move 6, Skip the sit-up and take the alternating overhead press from your knees or standing.

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).

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)

  • Workout Time: 35 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 35-Minute PUSH DAY WORKOUT: Chest, Shoulders, Triceps + Cardio (Dumbbells)
  • Pregnancy Modification: 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 and push ups).

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)

  • Workout Time: 35 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 35-Minute Upper Body PULL WORKOUT: Back, Biceps and Cardio
  • Pregnancy Modification: This is an advanced workout, but you could modify it to make it work for you (make cardio low impact and add an incline when needed). I suggest performing bent over back exercises single-sided with a chair/bench for additional back support.

Day 13: 30-Minute Bodyweight Tabata Workout

  • Workout Time: 30 Minutes
  • Equipment: None, Body Weight Only
  • YouTube Link: 30-Minute Full Body TABATA Workout (No Equipment!)
  • Pregnancy Modification: Follow Rachel (workout modifier on the left in the video). Slow the cardio exercises down, move at your pace. Add an incline to all plank/core exercises by placing your hands on a chair or bench.

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

Download your Free, 2-Week Healthy Meal Plan (created by The Real Food Dietitians)

FREE, 2-Week Fast and Easy Meal PlanHome Workout Challenge FAQs

1. Can two weeks of exercise make a difference?


Can you “get in shape” in two weeks? No, building muscle and losing weight takes consistent effort for months. BUT after two weeks of following this full body workout routine you can see noticeable improvements, like:

  • Increased strength and ability to complete more repetitions with weights.
  • Improved muscle stimulus, reaction time, coordination and balance. Performing each compound exercise with better form.
  • BUT the greatest difference you’ll see after completing this two week workout program — ELEVATED energy levels and mood!! And desire to come back for more; creating consistent fitness habits at home.

2. I’m a runner. How do I incorporate running into this full body workout plan?

I suggest completing 3 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.

And then you can add running on the other days. I also like adding a run to arm days if time allows. Or follow our 2-Week Strength Training + Running Workout Plan.

3. How do I adjust this plan for pregnancy/postpartum?

Modifications are offered within each video to make this fitness plan accessible for all fitness levels. 

If I don’t recommend the workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout next to the daily workout above.

More questions? Get all of our workout plan FAQ’s and trainer tips here.

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

Share on Pinterest: FREE Full Body Workout Plan At Home

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

More FREE Home Workout Programs + Calendars

Try our MOST POPULAR 2-Week Home Workout Plan: SplitStrong 35. A 2-week, FULL BODY workout plan with new workout videos DAILY — a 5 day workout split, 35-minutes a day, 5-days a week.

We also have Free 7-Day, 14-Day and 30-Day Workout Plans for all fitness levels:

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.

  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