Download your FREE, 4 Week Workout Plan (and healthy eating meal plan)! New workouts daily, with guided workout videos on YouTube, designed to get you fitter and stronger at home in just 28 days. From full body dumbbell strength training to HIIT cardio and yoga sculpt; every workout is 45 minutes or less!
This FREE, 4-Week Home Workout Plan includes:
AND it’s our first workout program that also includes a Free, 4-Week Meal Plan (created by The Real Food RD’s).
This Four Week Workout Plan and Healthy Eating Meal Plan is all brought to you for FREE thanks to our brands partners — the MN Beef Council and MN Pork Board.
If you’ve been a follower for a while, just reading those partner names should make you excited! The MN Beef and MN Pork workouts are known for being some of the most challenging home workouts on NML!
A Set of Dumbbells. Most of the workouts in this fitness plan require a set of dumbbells. 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.
Optional Exercise Equipment:
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).
45 minutes a day or less, 5-6 days per week. You can always take more rest days as needed!
If you’re a runner and want to incorporate running into this full body workout plan, I suggest completing three of the strength training workouts each week. Choose three full body workouts OR choose:
You just want to make sure you are strength training your major muscle groups three times per week. Add running on the other days or add a run to arm days if time allows.
Intermediate to advanced, with modifications offered for all fitness levels. If you’re a fitness beginner try starting with one of our 30-Day Beginner Workout Plans.
If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. If I don’t recommend a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout.
FREE! No sign up needed, this is a FREE Monthly Workout Plan.
Learn more about how refueling with high-quality, complete proteins like beef and pork, helps aid in muscle recovery:
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 is a sponsored post in partnership with the Minnesota Beef Council and the Minnesota Pork Board. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.
The Minnesota Beef Council is dedicated to strengthening beef demand by responsibly providing a safe, wholesome, healthy and delicious eating experience.
The Minnesota Beef Council is funded and managed by beef farmers and ranchers. The Council provides beef promotion, marketing, research and education programs for beef and beef products.
The Minnesota Pork Board (MPB) is funded by the 3,000 pig farming families in Minnesota and offers unique value to farmers and consumers through research, education, and promotion of pork.
This post does include affiliate links and I earn a small commission on products purchased using these links (at no additional cost to you). All words and opinions are my own. Thank you for supporting Nourish Move Love.
Thanks for all the work you’ve put into these, Lindsey! Just did day 27 pyramid workout as a one-off and I’m hooked! Going to start from the beginning now.
I love it Cara! So glad you gave one of these workouts a shot and are encouraged to jump into the full plan! You got this and I look forward to sweating with you! -Lindsey
I’ve finished the 1st week and I’m already excited about the next one ! Your energy and great variations of move make the workout so enjoyable. It’s impressive how many videos you’ve put out online !! I’ve discovered your videos through your great Instagram posts and since then you’ve given me the motivation to get back to working out, so thank you really for making great content. I feel like your program is going to be the first ever i’ll actually finish, thank you again for helping me achieving my goals.
Way to go Sandra! So glad you’re loving the workout plan and videos! AND YES, you totally got this! Keep up the awesome work! -Lindsey
How do I subscribe to recieve the free workouts daily ?
They are all linked in this post (and on the downloadable calendar), but if you subscribe to my email newsletter — https://www.nourishmovelove.com/subscribe/ — I’ll email your weekly workout plan to you every Sunday too! -Lindsey