FREE 30 Day Workout Challenge | Advanced Workout Plan 4

You’ve been asking for this, and I’m finally delivering. A FREE, 30 Day Workout Challenge including a 30 Day Workout Calendar of all my favorite workouts on the blog! Download your FREE 30 Day Workout Calendar and access your daily workout videos!

I get direct messages and emails on a weekly basis asking ‘what are your favorite workouts on the blog?’ And, ‘do you have a 30 Day Workout Challenge and Workout Calendar?’ I’m so stinking excited to finally say, ‘YES, and you can access it all for FREE!’ 

So here it is, my 30 Day Workout Challenge including a 30 Day Workout Calendar of all of my personal favorite workouts on the blog right now.

This home workout plan was created for women who enjoy short, effective workouts at home. 

Whether you’re a fitness beginner or pro, you can make this 30 Day Workout Calendar work for you. See below for all my trainer tips on how to best utilize this calendar based on your fitness level.

NOTE: This calendar includes a mix of follow-along videos and one-minute ‘preview’ videos demonstrating the move (and then you complete the workout at your own pace). If you prefer ALL full-length, follow along videos, check out one of these options:

• 30-Day Workout Plan #1 (all full-length videos!)
• 30-Day Workout Plan #5 (all full-length videos!)

Download Your 30-Day Home Workout Calendar

Click on the 30-Day Workout Calendar below or click here to download the 30-Day Home Workout Plan.

*NOTE: If you’re having trouble directly clicking the workout links within the calendar, try viewing the calendar in Google Chrome — that’s the preferred browser for accessing all workouts on this calendar. 

How to Follow the 30-Day Home Workout Plan

1. 1. Download the Home Workout Plan Calendar 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.
   3. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again!
   4. NOTE: use this link to access the full-length, 30-Minute Barre + HIIT Fusion Workout Video included in this workout plan (on day 11 and 25).

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

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 kettlebell if you have access to it, otherwise you can always substitute one heavy dumbbell for the kettlebell workouts.
• An optional mini loop resistance band. A great added challenge for the lower body if you’re an advanced fitness enthusiast.
• An optional sponge ball (or kids squishy toy ball) specifically for engaging and targeting the abs.

How is this workout calendar structured?

I’m not going to lie, this 30 Day Workout Calendar is tough — pairing lower body strength with high intensity interval training and upper strength workouts, followed by challenging low impact barre workouts. You get is all in this 30 Day Workout Challenge.

That said, if you’re a strength and HIIT junkie, don’t pass up the barre and yoga workouts and vice versa. There’s something to be said for a training program that gets you out of your comfort zone, trying new workout formats.

When we train with weights, we technically break down muscle – which sounds counterintuitive, but really just means that you have to apply stress to the existing muscle tissue so that you build more muscle (UNM). Therefore, if your constantly apply stress to the same muscle groups, in the same way, your body never has a chance to fully recover and/or adapt to new ways of training. It’s good to mix things up friends!

With this in mind, the workout calendar rotates muscle-group-focused days. For example, if you do a lower body strength workout on Monday, you’ll do upper body workout, typically with some cardio or HIIT on Tuesday. This keeps your workouts interesting and gives your body time to rest and repair the muscle tissue you’re building!

Pin this Workout Calendar + 30 Day Workout Challenge

*This post does include affiliate links, and I do receive a small commission for products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.