Pray often. Eat your veggies. Move your body. Love yourself + others.
Jump To 14-Day Challenge Calendar
We recently released our first 14-Day Challenge and you guys CRUSHED IT.
So I’m challenging you to another 14-Day Challenge (part two).
This 2 week workout plan mixes dumbbell strength training, HIIT, cardio, barre and yoga. It’s a total body workout plan, meaning we will alternate between full body workouts, upper body workouts, and lower body workouts.
That’s 10-12 workouts over 14 days.
You can commit to the entire 14-day challenge, or scale back and make it a weekly workout plan. Commit to completing the first 7 days. One day at a time. Do your best and forget the rest!
Note, you can always adapt the workout challenge to better fit your fitness level (for example, committing to 3 workouts per week versus 5-6 workouts per week).
Click on the 2 Week Workout Plan below, or click here to download this FREE 14 Day Challenge consisting of daily, full-length, guided workout videos.
*NOTE: If you’re having trouble clicking the workout links within the calendar, try viewing the calendar in Google Chrome. That’s the preferred browser for accessing all workouts and workout videos on this calendar.
Day 1: 30-Minute Full Body Strength + HIIT Workout (email list exclusive — click here to subscribe to my email list and get this full body workout)
Workout Time: 30 Minutes | Equipment: Dumbbells and optional Mini Loop Resistance Band
Day 2: 30-Minute Dumbbell Arm Workout
Workout Time: 30 Minutes | Equipment: Dumbbells
Day 3: 30-Minute Dumbbell Leg Workout
Workout Time: 30 Minutes | Equipment: Dumbbells and optional Mini Loop Resistance Band
Day 4: Rest Day OR 15-Minute Low Impact HIIT Cardio Workout
Workout Time: 15 Minutes | Equipment: No Equipment, Bodyweight
Day 5: 20-Minute Cardio Barre Class and 10-Minute Lower Ab Workout
Workout Time: 30 Minutes | Equipment: Optional Light Dumbbells
Day 6: 30-Minute Full Body Kettlebell HIIT Workout
Workout Time: 30 Minutes | Equipment: Kettlebell or Substitute a One Heavy Dumbbell
Day 7: Rest Day, Active Recovery and Optional Foam Rolling or Stretching for Muscle Recovery
Day 8: 35-Minute Full Body HIIT Pyramid Workout
Workout Time: 35 Minutes | Equipment: Dumbbells
Day 9: 15-Minute Power Yoga and 10-Minute Lower Ab Workout
Workout Time: 25 Minutes | Equipment: No Equipment, Bodyweight
Day 10: 30-Minute Lower Body Strength Training
Workout Time: 30 Minutes | Equipment: Dumbbells
Day 11: Rest Day OR 10-Minute Bodyweight AMRAP Workout
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight
Day 12: 30-Minute Upper Body Strength + Cardio Workout
Workout Time: 30 Minutes | Equipment: Dumbbells
Day 13: 15-Minute HIIT Cardio and 10-Minute Butt + Abs
Workout Time: 25 Minutes | Equipment: No Equipment, Bodyweight
Day 14: Rest Day, Active Recovery and Optional Foam Rolling or Stretching for Muscle Recovery
This 14 Day Workout Program is great for ALL FITNESS LEVELS. Whether you’re looking to:
You can also use this 7-Day Meal Plan and grocery list as a nutritional guide to accompany this 2 week workout plan.
We have free home fitness plans and 30-day workout challenges for all fitness levels — from beginner workout challenges to advanced workout challenges, and a postpartum workout plan.
Build muscle, burn calories, lose weight and create a workout routine at home by selecting one of the below home workout plans.
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. All words and opinions are my own. Thank you for supporting Nourish Move Love.
Finished day 1 and 2. What a workout! Don’t think my arms will ever feel the same again
Yeah Sam! Way to knock it out! Keep chipping away one day at a time, you got this! -Lindsey