​ ​

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!



 
woman performing alternating back rows with dumbbells in a full body hiit workout with weights

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this 4-week workout plan so you can easily access your daily workouts.
Download 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)

4-Week Workout Program Details

1. Gym 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.

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).

2. Time Requirement: 

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.

4. Cost:

FREE! No sign up needed, this is a FREE Monthly Workout Plan.

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:

  • One Leg Day (lower body)
  • One Arm Day (upper body)
  • One Full Body Training Day

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.

3. Fitness Level:

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.

4. Cost:

FREE! No sign up needed, this is a FREE Monthly Workout Plan.

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
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

4 Week Home Workout Plan Calendar Graphic PDF

How To Download and Use This 4-Week Workout Plan

  1. Download the Monthly Workout Plan 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. Or scroll down to find the daily workouts on YouTube below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 4-Week Workout Challenge #7.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
Woman flexing her back muscles as part of bodyweight arm workout

Find This Workout Plan On YouTube

youtube icon Youtube Playlist
Free 4 Week Meal Plan + Workout Plan

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

2-Week Healthy Eating Meal Plan

GET YOUR MEAL PLAN

Download Your FREE Meal Plan

A made-for-you meal plan with four weeks of family-friendly meals AND a grocery list!
Get Meal 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

Day 2: 30-Minute Toned Arms and optional 5-Minute Abs

Day 3: 45-Minute MN Pork: Drop Set Leg Workout

Day 4: Rest Day Full Body Stretch OR optional 10-Minute Lower Abs

Day 5: 30-Minute Yoga Sculpt and optional 5-Minute Fat Burn

Day 6: 30-Minute Full Body Pyramid Workout

Day 7: Rest Day Full Body Stretching Routine

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

Day 9: The 8 Best Resistance Band Leg Exercises and optional 8-Minute Butt Workout

Day 10: 45-Minute MN Pork: Drop Set Arms + Abs Workout

Day 11: Rest Day Full Body Stretch OR optional 10-Minute Cardio Kickboxing Tabata

Day 12: 20-Minute Barre Class and optional 10-Minute Barre Core

Day 13: 45-Minute Full Body Pyramid

Day 14: Rest Day Full Body Stretching Routine

4-Week Workout Challenge: WEEK 3

4 week SHRED Workout Challenge Week Three

Day 15: 35-Minute MN Beef: Full Body Pyramid

Day 16: 30-Minute Dumbbell Arm Workout and optional 5-Minute Abs

Day 17: 45-Minute MN Pork: Drop Set Leg Workout

Day 18: Rest Day Stretching or optional  15-Minute Power Yoga

Day 19: 30-Minute Barre Boxing

Day 20: 35-Minute Full Body Dumbbell Strength + HIIT Workout (YouTube Exclusive)

Day 21: Rest Day Full Body Stretching Routine

4-Week Workout Challenge: WEEK 4

Four Week Workout Plan Week 4

Day 22: 30-Minute MN Beef: Full Body Circuit (40-30-20)

Day 23: 30-Minute Leg Workout and optional 10-Minute Glute Activation

Day 24: 45-Minute MN Pork: Drop Set Arms + Abs Workout

Day 25: Rest Day Stretching OR 15-Minute Low Impact HIIT OR 15-Minute High Impact HIIT

Day 26: 30-Minute Barre Blend Workout

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

Day 28: Rest Day Full Body Stretching Routine

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 4-Week Workout Plan

Free Home Workout Plan

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.

About Our Sponsors

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.

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.

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.