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!

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

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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:

• 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
• On average, daily workouts are 30-45 minutes a day
• AND a FREE, 2-Week Fast and Easy Meal Plan (created by some of my favorite dietitians, The Real Food Dietitians).

This 2-Week Workout Plan and Healthy Eating Meal Plan is all brought to you for FREE thanks to our brand partner ButcherBox. 

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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.

Program FAQs

Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.

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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!

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Two Week Home Workout Plan: 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. Option to sub this 15-Minute Pregnancy Arm Workout and this 10-Minute Pregnancy Ab Workout instead!

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

• Workout Time: 30 Minutes
• Equipment: Optional Light Dumbbells or Wrist Weights
• YouTube Link: 30-Minute YOGA SCULPT | Full Body Workout (Weights Optional)
• Pregnancy Modification: Avoid twists and modify core work as needed. Alternatively, flow through my 30-Minute Prenatal Yoga At Home.

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

• Workout Time: 10-20 Minutes
• Equipment: None, Bodyweight Only
• YouTube Links: 10-Minute Full Body Stretch Routine OR The BEST Lower Ab Workout For Women | No Equipment Core Workout
• Pregnancy Modification: Substitute this 10-Minute Pregnancy Ab Workout.

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). Alternatively, sub this 25-Minute Prenatal Arm Workout: Chest, Shoulders and Triceps.

Day 6: 30-Minute Strength Training LEG DAY Workout

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Link: LEG DAY | 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 Stretch + Mobility OR 10-Minute Foam Rolling

• Workout Time: 10 Minutes
• Equipment: Optional Foam Roller
• YouTube Links: 10-Minute MORNING STRETCH (Follow Along) OR The 8 BEST Foam Rolling Exercises (10-Minute Full Body Foam Roll Routine)

Two Week Home Workout Plan: WEEK 2

Day 8: 40-Minute Full Body HIIT Pyramid

• Workout Time: 40 Minutes
• Equipment: Dumbbells
• YouTube Link: 40-Minute Dumbbell HIIT Workout At Home (Intense, Full Body Pyramid Workout)
• Pregnancy Modification: Slow it down and follow Rachel (workout modifier on the left in the video). Add an incline to push ups and modify the cross body chop (move 5) with a half kneeling front raise. Option to try this 35-Minute Advanced Pregnancy Workout At Home.

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

• Workout Time: 25 Minutes
• Equipment: Dumbbells
• YouTube Link: 10-Minute Dumbbell Arms (Shoulders, Biceps and Triceps Strength Workout) AND 15-Minute Cardio Workout At Home (No Equipment)
• Pregnancy Modification: Slow it down, add a chair and perform the arm exercises from a seated position, and take extra breaks as needed. Option to sub this 15-Minute Prenatal Bodyweight Workout for the cardio workout.

Day 10: 45-Minute Dumbbell Legs Drop Set Workout

• Workout Time: 45 Minutes
• Equipment: Dumbbells
• YouTube Link: 45-Minute Leg Day Workout for Women
• Pregnancy Modification: Slow it down and drop weights as needed. 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 Routine and/or 15-Minute Power Yoga + Abs | SplitStrong 35 DAY 4 🔥
• Pregnancy Modification: Avoid twists and modify core work as needed. Alternatively, flow through my 30-Minute Prenatal Yoga At Home.

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. Alternatively, sub this 25-Minute Prenatal Back and Bicep Workout.

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. Or try this 35-Minute Prenatal Cardio and Mobility Workout.

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

• Workout Time: 10 Minutes
• Equipment: Optional Foam Roller
• YouTube Links: 10-Minute MORNING STRETCH (Follow Along) OR The 8 BEST Foam Rolling Exercises (10-Minute Full Body Foam Roll Routine)

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.

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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.

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