14 Day Workout Challenges

14 Day Workout Challenge + Full Body Workout Plan #1

A FREE 14-day workout challenge to keep you motivated to workout at home! This full body workout plan includes daily guided workout videos, ranging from strength training and high intensity interval training (HIIT), to cardio and barre workouts. All you need is a set of dumbbells and 30 minutes a day.

 

WORKOUT CHALLENGES. One of the best ways to stay motivated to workout at home.

We have a library of free 30-day challenges on the blog, but are mixing things up with a new, 14-day workout challenge.

You only have to commit to two weeks. You can do anything for two weeks!

This 14-Day Challenge is for Anyone Looking To:

• Build Muscle
• Lose Weight
• Create a Consistent Fitness Routine At Home

14-Day Workout Challenge: WEEK 1

Day 1: 20-Minute Full Body Strength + HIIT Workout AND 10-Minute Butt + Abs

• YouTube Links: The BEST Full Body Workout and 10-Minute Abs and Butt Workout
• Workout Time: 30 Minutes
• Equipment: Dumbbells
• Pregnancy Modifications: Option to sub this 20-Minute Low Impact Strength + Cardio Workout for the full body workout and sub this 10-Minute Pregnancy Ab Workout as needed for the ab workout.

Day 2: 35-Minute Upper Body HIIT Workout

• YouTube Link: 35-Minute Upper Body HIIT Workout with Dumbbells
• Workout Time: 30 Minutes
• Equipment: Dumbbells
• Pregnancy Modifications: Take it at your pace or sub this 15-Minute Pregnancy Arm Workout x2.

Day 3: 30-Minute Power Barre Workout

• YouTube Link: 30-Minute Power Cardio Barre Workout
• Workout Time: 30 Minutes
• Equipment: Optional Light Dumbbells
• Pregnancy Modifications: Option to sub this 25-Minute Prenatal Barre Workout.

Day 4: Rest Day OR 15-Minute Power Yoga

• YouTube Link: 15-Minute Power Yoga
• Workout Time: 15 Minutes
• Equipment: No Equipment, Bodyweight
• Pregnancy Modifications: Option to try this 30-Minute Prenatal Yoga At Home.

Day 5: 30-Minute Strength Training Circuit Workout

• YouTube Link: 30-Minute Strength Workout
• Workout Time: 30 Minutes
• Equipment: Dumbbells
• Pregnancy Modifications: Take it at your pace or sub this 35-Minute Advanced Pregnancy Workout At Home.

Day 6: 30-Minute Bodyweight HIIT Workout

• YouTube Link: 30-Minute HIIT AT HOME
• Workout Time: 30 Minutes
• Equipment: No Equipment, Bodyweight
• Pregnancy Modifications: Take it at your pace or sub this 35-Minute Bodyweight Prenatal Workout.

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

• YouTube Links: 10-Minute Full Body Stretch Routine + Cool Down for At Home Workouts OR The 8 BEST Foam Rolling Exercises (10-Minute Full Body Foam Roll Routine)
• Workout Time: 10 Minutes
• Equipment: Optional Foam Roller

14-Day Workout Challenge: WEEK 2 

Day 8: 35-Minute Best Strength + HIIT Home Workout

• YouTube Link: Intense 40-Minute Full Body HIIT
• Workout Time: 35 Minutes
• Equipment: Dumbbells
• Pregnancy Modifications: Take it at your pace or sub this 35-Minute Advanced Pregnancy Workout At Home.

Day 9: 30-Minute Arm Workout with Dumbbells

• YouTube Link: 30-Minute Arm Workout with Dumbbells
• Workout Time: 30 Minutes
• Equipment: Dumbbells
• Pregnancy Modifications: Take it at your pace or sub this 15-Minute Pregnancy Arm Workout x2.

Day 10: 20-Minute Booty Band Workout: Legs, Cardio, Core

• YouTube Link: 20-Minute Resistance Band Workout
• Workout Time: 20 Minutes
• Equipment: Optional Mini Loop Resistance Band
• Pregnancy Modifications: Take it at your pace and sub this 30-Minute Leg Workout, No Lunges if lunges don’t feel good for you.

Day 11: Rest Day OR 15-Minute Low Impact Cardio Barre

• YouTube Link: 15-Minute Barre Workout At Home
• Workout Time: 15 Minutes
• Equipment: No Equipment, Bodyweight

Day 12: 30-Minute Full Body HIIT Pyramid Workout

• YouTube Link: 30-Minute FULL BODY Strength Training + Cardio Workout At Home
• Workout Time: 30 Minutes
• Equipment: Dumbbells
• Pregnancy Modifications: Take it at your pace or sub this 35-Minute Advanced Pregnancy Workout At Home.

Day 13: 20-Minute Full Body HIIT Workout AND optional 10-Minute Abs

• YouTube Links: 20-Minute Full Body HIIT Workout with Weights and 10-Minute Beginner Ab Workout for Women
• Workout Time: 30 Minutes
• Equipment: Dumbbells
• Pregnancy Modifications: Option to sub this 20-Minute Low Impact Strength + Cardio Workout for the full body workout and sub this 10-Minute Pregnancy Ab Workout as needed for the ab workout.

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

• YouTube Links: 10-Minute Full Body Stretch Routine + Cool Down for At Home Workouts OR The 8 BEST Foam Rolling Exercises (10-Minute Full Body Foam Roll Routine)
• Workout Time: 10 Minutes
• Equipment: Optional Foam Roller

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.

Pin this Full Body Workout 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.

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