30 Day Workout Plan #6 | Advanced

Dumbbell strength training, HIIT cardio and full body stretching — this 30 day workout plan is designed to help you stay motivated to workout at home. New workouts daily, with guided workout videos, using minimal equipment. Download your free workout plan today!

Download the 30 Day Challenge here! It’s accessible to all fitness levels.

Jump To Week One of this 30 Day Workout Plan

One of the most common questions that lands in my inbox is, ‘how to stay motivated to work out every day?’

My answer: HAVE A WORKOUT PLAN!

Which is why I share FREE Workout Plans; to help keep you motivated to workout at home. We have:

  1. 30 Day Workout Plans
  2. 14 Day Workout Challenges

Today’ we’re sharing our NEW 30 Day Workout Plan #6.

If you’re new around here, this is our sixth, 4-week workout challenge. And potentially our most challenging workout plan to date.

That said, you can complete the workout challenges in any order.

And if you’re looking for a meal plan to accompany this 30 day challenge, check out this 7 Day Meal Plan + Grocery List.

Download the FREE 30 Day Workout Plan here! It’s accessible to all fitness levels.

30 Day Workout Challenge with videos

This 4 Week Workout Plan Includes a Variety of Home Workouts:

  • Dumbbell Strength Training
  • High Intensity Interval Training (HIIT) + Cardio Workouts (modifications are offered for all fitness levels in the daily workout videos)
  • Cardio Barre + Yoga Fusion Workouts
  • Ab Workouts
  • Full Body Stretching 

These daily workouts are accessible to ALL fitness levels. You choose the exercise variation or modifications that best suites your fitness level.

This is a full body workout program hitting each muscle group, including: 

  • Upper Body Workouts
  • Lower Body Workouts
  • Full Body Workouts
  • Core and Ab Workouts

This 30 Day Challenge is for Anyone Looking To:

  • Build Lean Muscle
  • Burn Calories + Lose Weight
  • Create a Consistent Fitness Routine At Home

Grab a workout partner, spouse, friend, co-worker and commit to raising your heart rate with this 30 Day Challenge!

30 Day Workout Challenge

By Joining Our 30 Day Challenge You Get FREE Access To:

  • New Workouts Daily — there are 25+ unique workout videos in this workout plan! Ranging from 10-45 minute workouts; the majority of the daily workouts are 30 minute workouts.
  • Personal Training At Home — each workout video is led by certified personal trainer and group fitness instructor, Lindsey Bomgren.

YES YOU CAN! Commit to finishing this 30 day challenge.

TRAINER TIP: If 4 weeks feels like a long time, scale back and make it a weekly workout routine.

Commit to completing the first 7 days. One day at a time. Do your best and forget the rest!

Note, this is an advanced workout plan. You can always adapt the workout challenge to better fit your fitness level (for example, committing to 3-4 workouts per week versus 5-6 workouts per week).

30 Day Workout Plan #6

Download FREE 30 Day Home Workout Plan

How to Follow the 30 Day Workout Plan:

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 weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds for the strength workouts and 2-5 pounds for the barre workouts. Remember muscle building happens with lifting weights.
  • An Optional Mini Loop Resistance BandA great way to add intensity to lower body workouts if you’re an advanced fitness enthusiast.

*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.

30 Day Workout Plan Instructions:

  1. Download the 30 Day Fitness 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. Or scroll down to find the daily workouts linked below. NOTE: you have to be subscribed to my email list to access Day 15 of the workout program. 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: 30 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.

30 Day Workout Plan | WEEK 1:

30 Day Workout Plan Week 1

Day 1: 20-Minute Full Body HIIT 
Workout Time: 20 Minutes | Equipment: Dumbbells

Day 2: 45-Minute Arms and Abs Workout
Workout Time: 45 Minutes | Equipment: Dumbbells

Day 3: 30-Minute Leg Workout At Home
Workout Time: 30 Minutes | Equipment: Dumbbells, optional Mini Loop Resistance Band

Day 4: Rest Day Full Body Stretch OR Optional 10-Minute Cardio Kickboxing Tabata AND/OR 10-Minute Lower Abs 
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight

Day 5: 30-Minute Barre Blend
Workout Time: 30 Minutes | Equipment: Optional Light Dumbbells + Mini Loop Resistance Band

Day 6: 30-Minute Full Body Superset Workout
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 7: Rest Day Full Body Stretching Routine
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight

30 Day Workout Plan | WEEK 2

30 Day Workout Plan Week 2

Day 8: 45-Minute Full Body Pyramid Workout
Workout Time: 45 Minutes | Equipment: Dumbbells

Day 9: 8 Best Back Exercises + Optional 10-Minute Toned Arms
Workout Time: 25-35 Minutes | Equipment: Dumbbells

Day 10: 6 Best Booty Building Exercises
Workout Time: 35 Minutes | Equipment: Dumbbells + Bench or Chair

Day 11: Rest Day Full Body Stretch OR Optional 10-Minute Cardio and Abs
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight

Day 12: 30-Minute Yoga Sculpt
Workout Time: 30 Minutes | Equipment: Optional Light Dumbbells

Day 13: 30-Minute No Repeats HIIT
Workout Time: 30 Minutes | Equipment: Dumbbells + Chair or Bench

Day 14: Rest Day Full Body Stretching Routine
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight

30 Day Workout Plan | WEEK 3

30 Day Workout Plan Week 3

Day 15: 35-Minute Full Body Strength + HIIT (email list exclusive— click here to subscribe to my email list and get this full body workout)
Workout Time: 35 Minutes | Equipment: Dumbbells and Optional Mini Loop Resistance Band

Day 16: 35-Minute Arm Workout with Dumbbells
Workout Time: 35 Minutes | Equipment: Dumbbells

Day 17: 30-Minute Resistance Band Legs
Workout Time: 30 Minutes | Equipment: Mini Loop Resistance Band

Day 18: Rest Day Full Body Stretch OR Optional 15-Minute Power Yoga
Workout Time: 10-15 Minutes | Equipment: No Equipment, Bodyweight

Day 19: 45-Minute Cardio Barre Kickboxing
Workout Time: 45 Minutes | Equipment: Optional Light Dumbbells

Day 20: 20-Minute Full Body Strength + HIIT and Optional 7-Minute Abs
Workout Time: 20-30 Minutes | Equipment: Dumbbells

Day 21: Rest Day Full Body Stretching Routine
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight

30 Day Challenge | WEEK 4

30 Day Workout Plan Week 4

Day 22: 35-Minute Full Body Circuit Training
Workout Time: 35 Minutes | Equipment: Dumbbells

Day 23: 25-Minute Chest Workout and Optional 10-Minute Toned Arms
Workout Time: 25-35 Minutes | Equipment: Dumbbells

Day 24: 30-Minute Legs + Core AMRAP
Workout Time: 30 Minutes | Equipment: Kettlebell or One Heavy Dumbbell

Day 25: Rest Day Full Body Stretch OR Optional 10-Minute Cardio Kickboxing Tabata AND/OR 10-Minute Lower Abs 
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight

Day 26: 45-Minute Cardio Barre
Workout Time: 45 Minutes | Equipment: Optional Light Dumbbells and Mini Loop Resistance Band

Day 27: 20-Minute Full Body HIIT Pyramid
Workout Time: 20 Minutes | Equipment: Dumbbells

Day 28: Rest Day Full Body Stretching Routine
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight

30 Day Challenge | WEEK 5

30 Day Workout Plan Week 5

Day 29: 45-Minute Arms and Abs Workout
Workout Time: 45 Minutes | Equipment: Dumbbells

Day 30: 30-Minute Leg Workout At Home
Workout Time: 30 Minutes | Equipment: Dumbbells, optional Mini Loop Resistance Band

Measure Your Fitness Progress

The reason you finish the workout plan with the 45-Minute Arms and Abs Workout (originally completed on day two) and 30-Minute Leg Workout At Home (originally completed on day three) is so you can measure your progress.

You should be able to complete the workouts on days 29 and 30 better than you did on days two and three. For example, you might notice fitness progressions like: 

  • Being able to use heavier weights.
  • Performing more push ups on your toes rather than your knees.
  • Better endurance and quicker recovery times between exercises. 
  • Overall muscle tone, definition and weight loss. 

Free Workout Plan for Women

More FREE Home Workout Plans

We have free 14-day and 30-day workout calendars for all fitness levels — from beginner workout plans to advanced workout challenges, and a pregnancy and postpartum workout plans.

14 Day Workout Challenges

Beginner Workout Plans

Advanced Workout Plans

Pregnancy + Postpartum Workout Plans

Pin this 30 Day Workout Plan + 4 Week Challenge

Home Workout Routine

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.

You might also like this 7 Day Meal Plan + Grocery List

Meal Plan

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