14 Day Challenge + 2 Week Workout Plan #2

A FREE 14 day challenge you can do to stay fit at home! This 2 week 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 for this FREE full body workout plan is a set of dumbbells and 30 minutes a day.

Download the 14 Day Challenge here! It’s accessible to all fitness levels.

Jump To 14-Day Challenge Calendar

14 Day Workout Plan

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.

By joining our 14 day challenge you’re committing to:

  • 30 minute home workouts — daily real time, follow along workout videos led by certified personal trainer and group fitness instructor, Lindsey Bomgren.
  • 5-6 days a week, for two weeks.

That’s 10-12 workouts over 14 days.

YES YOU CAN!

Full Body Workout Plan

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).

Download The 14-Day Challenge + 2 Week Workout Plan

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.

This full body workout plan is for anyone looking to build muscle, raise your heart rate, lose weight and create a fitness routine at home. Stay motivated to workout at home!

Exercise equipment needed: 

  • A set of dumbbells. Most of the daily workouts require a set of dumbbells, but they can also be done with bodyweight alone. Each workout will have a recommended dumbbell weight, usually between 8-15 pounds for the strength training workouts and 2-5 pounds for the barre workouts.
  • An optional mini loop resistance bandA great added challenge for the lower body if you’re an advanced fitness enthusiast.

14 day challenge and 2 week workout plan

*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.

Want a FREE 30-Day Workout Calendar? Click here to access all of our FREE Workout Plans!

How to Follow the 14-Day Challenge:

    1. Download the 14 Day Workout Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
    2. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. NOTE: you have to be subscribed to my email list to access Day 1 of the workout plan. Click here to subscribe!
    3. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 14 Day Challenge.
    4. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

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

14-Day Challenge | WEEK 1:

Workout Plan Week One

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

14-Day Challenge | WEEK 2

Workout Plan Week Two

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

14 Day Challenge | full body home workout plan

Who is this 14-Day Challenge for?

This 14 Day Workout Program is great for ALL FITNESS LEVELS. Whether you’re looking to:

  • establish a fitness routine
  • build strength
  • or lose weight at home

You can also use this 7-Day Meal Plan and grocery list as a nutritional guide to accompany this 2 week workout plan.

More Free Workout Challenges + Workout Plans

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.

14-Day Workout Challenges

Beginner 30-Day Workout Challenges

Advanced 30-Day Workout Challenges

Postpartum + Postnatal Workout Plans

Pin this 14-Day Challenge + 2 Week Workout Plan

2 Week 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.

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.

2 comments
  1. Finished day 1 and 2. What a workout! Don’t think my arms will ever feel the same again