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30 Day Workout Calendar #4 | Advanced

By: Lindsey Bomgren, CPT | February 25, 2019

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!

Jump To Week 1
Jump To Week 2
Jump To Week 3
Jump To Week 4
Woman performing a punch in this full body bodyweight HIIT workout at home.

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this 30-day workout plan so you can easily access your daily workouts.
Download Plan

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 Challenge | Workout Calendar | Workout Plans for Women At Home

30 Day Workout Program Details

1. Gym 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.

Optional Exercise Equipment: 

A Kettlebell. You can always substitute one heavy dumbbell for the kettlebell workouts.

Mini Loop Resistance Band. You can add a resistance band to the leg exercises to increase the intensity. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).

Sponge ball (or kids squishy toy ball) specifically for engaging and targeting the abs.

2. Time Requirement: 

Varies from 10-minute workouts to 45-minute workouts, 5-6 days per week.

You can always take more rest days as needed. And scale back to 3-4 days a week, if choosing 3-4 workouts I suggest:

  • One Leg Workout
  • One Arm Workout
  • One-Two Full Body Workouts

3. Fitness Level:

Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.

Click here if you’re looking for a full body workout plan for beginners.

4. Cost:

FREE! No sign up needed, this is a FREE 30-Day Workout Plan that can be modified for all levels.

This 30-Day Challenge is for Anyone Looking To:

  • Build Lean Muscle
  • Burn Calories and Lose Weight
  • Create a Consistent Fitness Routine at Home Lifting Weights
workout plan faqs

Program FAQs

Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
Workout Calendar | 30 day workout challenge | 30 Day Workout Plan at Home

How To Download and Use This Workout Plan

  1. Download the 30-Day Workout Plan #4 PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com.
  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.

30-Day Workout Plan Week 1

Day 1: 30-Minute Leg Workout At-Home with Dumbbells

Day 2: 15-Minute HIIT Cardio Workout and 10-Minute Upper Body Workout for Women

Day 3: 30-Minute Power Barre Workout Video

Day 4: The Best Strength + HIIT Home Workout for Women

Day 5: 20-Minute Beginner HIIT Cardio Yoga Workout and optional 10-Minute Beginner Ab Workout for

Day 6: 30-Minute HIIT Workout with Weights

Day 7: Rest Day Full Body Stretching Routine

30-Day Workout Plan Week 2

Day 8: 30-Minute Booty Building Workout and optional 10-Minute Butt + Abs Stability Ball Workout

Day 9: 30-Minute Upper Body HIIT Workout and optional Super 7 Core Workout

Day 10: 15-Minute Barre Workout and 10-Minute Barre Core Workout

Day 11: 20-Minute Full Body HIIT Workout and optional 7-Minute Abs Workout for Women

Day 12: Yoga + HIIT Workout and 8 Energizing Yoga Poses

Day 13: 20 Minute HIIT Workout

  • Workout Time: 20 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 20-Minute Workout Video
  • Pregnancy Modifications: Take low impact options and modify as needed. 

Day 14: Rest Day Full Body Stretching Routine

30-Day Workout Plan Week 3

Day 15: 30-Minute Leg Workout At-Home with Dumbbells

Day 16: 15-Minute HIIT Cardio Workout and 10-Minute Upper Body Workout for Women

Day 17: 30-Minute Power Barre Workout Video

Day 18: 30-Minute HIIT Workout with Weights

Day 19: 20-Minute Beginner HIIT Cardio Yoga Workout and optional 10-Minute Beginner Ab Workout for

Day 20: 30-Minute HIIT Workout with Weights

Day 21: Rest Day Full Body Stretching Routine

30-Day Workout Plan Week 4

Day 22: 30-Minute Booty Building Workout and optional 10-Minute Butt + Abs Stability Ball Workout

Day 23: 30-Minute Upper Body HIIT Workout and optional Super 7 Core Workout

Day 24: 20-Minute Cardio Barre Home Workout and optional Barre 100 Ab Series

Day 25: 20-Minute Full Body HIIT Workout and optional 7-Minute Abs Workout for Women

Day 26: Yoga + HIIT Workout and 8 Energizing Yoga Poses

Day 27: 20 Minute HIIT Workout

  • Workout Time: 20 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 20-Minute Workout Video
  • Pregnancy Modifications: Take low impact options and modify as needed. 

Day 28: Rest Day Full Body Stretching Routine

30-Day Workout Plan Week 5

Day 29: 30-Minute Kettlebell Leg Workout with Abs

Day 30: 15-Minute HIIT Cardio Workout and 7 Best Strength Training Exercises for Women

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.

More FREE Workout Programs

Pin this Workout Calendar + 30 Day Workout Challenge

30 day workout challenge for weight loss

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.

8 comments

  1. I’ve been doing the 30 day calendar and I love it! However there are some calendar links that are not working properly. Such as the Yoga+ hitt in the first week. It brings me to your page but only plays a 2 min videos displaying each more. It would be better to have afull video. I workout much better when it is a full video to follow rather than referring to steps. Thanks

    • Hi Margaret! Thank you for following along with my 30 Day Workout Calendar! So glad you’re loving it! But not all of the workouts on the calendar include a full-length workout video. Some of the days just have that 1-2 minute video that demonstrates each exercise and then you can get the workout instructions in the post that accompanies it. I wish I could have full-length workout videos for each day, but this is an entirely free 30-Day Calendar with ALL FREE workouts so not all of them can have a full length workout video. Thank you for the feedback and so glad you’re enjoying the full-length workout videos! Keep up the great work! -Lindsey

  2. Adorando suas aulas, você é fantástica,me animou a fazê-las.
    Muito obrigada.

  3. Hi there! New to your blog and love it. It’s so nice to find a new workout source that really clicks with what you are looking for! Quick question: Are all the videos on this calendar downloadable (YouTube etc)? Just that my home-gym has no WiFi :/
    Thank you in advance…

    • Hi Carmen! So glad you found my blog, Welcome! I’m sorry your home gym doesn’t have WiFi — unfortunately, the videos are all on my blog + YouTube. Sorry in order to offer it for free I have to keep it on my site. Hoping you can still try some of the workouts! -Lindsey

  4. I love your workouts on Get Healthy U TV and am excited to try your new calendar. I am going to order the bands and a sponge ball. I do not have those items and love adding something new to my fitness equipment. You’re the best Lindsey!

    • Laura! I’m so glad you’re loving the workouts both here and on GHUTV! Yes, that bands + spongeball are small purchases that are nice to have for at home workouts! Thanks so much for following along and I hope you enjoy the workout calendar! -Lindsey

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