Pray often. Eat your veggies. Move your body. Love yourself + others.
Jump To Week One of this Four Week Workout Plan
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!
Learn more about how refueling with high-quality, complete proteins like beef and pork, helps aid in muscle recovery:
Grab a workout partner, spouse, friend, co-worker and commit to getting fitter and stronger at home with this Four Week Workout Plan!
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).
You’re just 28 days away from a fitter, stronger you!
*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.
AND get your Free, 4-Week Healthy Eating Meal Plan here (created by The Real Food RD’s).
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
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
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
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
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.
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.
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