4-Week Workout Plan #7 (Free Meal Plan Included)

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!

Download the 4-Week Workout Challenge here! It’s accessible to all fitness levels.

Jump To Week One of this Four Week Workout Plan

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!

4 Week Home Workout Plan (with free meal plan)

Learn more about how refueling with high-quality, complete proteins like beef and pork, helps aid in muscle recovery: 

This 4-Week Home Workout Plan is for Anyone Looking To:

  • Build Lean Muscle At Home
  • Increase Daily Exercise and Lose Weight
  • Create a Consistent Fitness Routine At Home

Grab a workout partner, spouse, friend, co-worker and commit to getting fitter and stronger at home with this Four Week Workout Plan!

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

AND nutrition is a big part of this workout challenge; especially if you’re using this fitness plan for weight loss. Download your Free, 4-Week Healthy Eating Meal Plan (created by The Real Food RD’s).

4 week shred home workout plan (and meal plan)

Your 4-Week Workout Plan At Home

You’re just 28 days away from a fitter, stronger you!

  • Two days a week of full body strength and HIIT training (Monday and Saturday will raise your heart rate)
  • Two days a week of split muscle group strength training (one arm day and one leg day, on Tuesday and Wednesday)
  • One day a week of yoga sculpt or cardio barre (Friday)
  • And two days a week of rest, recovery and full body stretching (Thursday and Sunday)

*NOTE: this is an advanced workout challenge. But you make this fitness plan work for you by scaling back or adding more rest days as needed. Or find our Beginner Workout Plan here

4 Week Home Workout Plan Calendar Graphic PDF

How to Follow the 4-Week Shred Workout Plan:

Exercise Equipment Needed:

  • 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.
  • An Optional Mini Loop Resistance Band (**get 20% off these bands using code NML). A great way to add intensity to lower body workouts if you’re an advanced fitness enthusiast.

Workout Plan Instructions:

  1. Download the 4-Week 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.
  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 #7.
  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 plan and training programs FAQ’s and trainer tips here.

AND get your Free, 4-Week Healthy Eating Meal Plan here (created by The Real Food RD’s).

Free 4 Week Meal Plan + Workout Plan

4-Week Workout Challenge | WEEK 1:

4 week home workout plan | Week 1

Day 1: 30-Minute MN Beef: Full Body Strength Training Workout
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 2: 30-Minute Toned Arms and optional 5-Minute Abs
Workout Time: 30-35 Minutes | Equipment: Dumbbells

Day 3: 45-Minute MN Pork: Drop Set Leg Workout
Workout Time: 45 Minutes | Equipment: Dumbbells and optional Mini Loop Resistance Band

Day 4: Rest Day Full Body Stretch OR optional 10-Minute Lower Abs
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight

Day 5: 30-Minute Yoga Sculpt and optional 5-Minute Fat Burn
Workout Time: 30-35 Minutes | Equipment: Optional Light Dumbbells

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

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

4-Week Workout Challenge | WEEK 2:

Week 2 of the 4 Week Workout Plan

Day 8: 30-Minute MN Beef: Full Body Circuit Training Workout
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 9: The 8 Best Resistance Band Leg Exercises and optional 8-Minute Butt Workout
Workout Time: 30-38 Minutes | Equipment: Mini Loop Band

Day 10: 45-Minute MN Pork: Drop Set Arms + Abs Workout
Workout Time: 45 Minutes | Equipment: Dumbbells

Day 11: Rest Day Full Body Stretch or optional 10-Minute Cardio Kickboxing Tabata
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight

Day 12: 20-Minute Barre Class and optional 10-Minute Barre Core
Workout Time: 20-30 Minutes | Equipment: Optional Light Dumbbells

Day 13: 45-Minute Full Body Pyramid
Workout Time: 45 Minutes | Equipment: Dumbbells

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

4-Week Workout Challenge | WEEK 3:

4 week SHRED Workout Challenge Week Three

Day 15: 35-Minute MN Beef: Full Body Pyramid
Workout Time: 35 Minutes | Equipment: Dumbbells

Day 16: 30-Minute Dumbbell Arm Workout and optional 5-Minute Abs
Workout Time: 30-35 Minutes | Equipment: Dumbbells

Day 17: 45-Minute MN Pork: Drop Set Leg Workout
Workout Time: 45 Minutes | Equipment: Dumbbells and optional Mini Loop Resistance Band

Day 18: Rest Day Stretching or optional  15-Minute Power Yoga
Workout Time: 15 Minutes | Equipment: No Equipment, Bodyweight Workout

Day 19: 30-Minute Barre Boxing
Workout Time: 30 Minutes | Equipment: Optional Light Dumbbells

Day 20: 35-Minute Full Body Dumbbell Strength + HIIT Workout (email list exclusive workout, click here to subscribe to my email list and get this full workout video)
Workout Time: 35 Minutes | Equipment: Dumbbells and optional Mini Loop Resistance Band and bench, step or chair

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

4-Week Workout Challenge | WEEK 4

Four Week Workout Plan Week 4

Day 22: 30-Minute MN Beef: Full Body Circuit (40-30-20)
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 23: 30-Minute Leg Workout and optional 10-Minute Glute Activation
Workout Time: 30-40 Minutes | Equipment: Dumbbells and Mini Loop Resistance Band

Day 24: 45-Minute MN Pork: Drop Set Arms + Abs Workout
Workout Time: 45 Minutes | Equipment: Dumbbells

Day 25: Rest Day Stretching OR 15-Minute Low Impact HIIT OR 15-Minute High Impact HIIT
Workout Time: 10-15 Minutes | Equipment: No Equipment, Bodyweight Workout

Day 26: 30-Minute Barre Blend Workout
Workout Time: 30 Minutes | Equipment: Optional Light Dumbbells and Mini Loop Resistance Band

Day 27: Intense, Full Body Pyramid Workout (option to do 1/2 pyramid in 25 minutes or full pyramid in 50 minutes)
Workout Time: 25-50 Minutes | Equipment: Dumbbells

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

Free 4 Week Challenge Workout Plan At Home

More FREE Home Workout Plans

We have free home workout plans 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, 30-Day Fitness Challenges

Pregnancy + Postpartum Workout Plans

Pin this 4-Week Workout Plan

Free Home Workout Plan

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.

Minnesota Beef Council

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.

Minnesota Pork Board

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.

6 comments
  1. 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.

  2. 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.