- Home Workouts
We release new workout challenges almost every month. This is our eighth, 4-Week Workout Plan, and we have several 14-Day Fitness Challenges in the archives as well. That said, you can complete these free full body workout plans in any order.
ONE THAT YOU’LL ACTUALLY DO!
This 4-week full body workout plan follows a 5-day workout split routine:
Split training specific body parts (upper body push muscles, pull muscles and legs) on different days of the week to build strength.
That said, you can customize this workout plan to fit your fitness goals. Keep scrolling for more details on how to make this a 3-day workout routine or add in running days.
“Literally the best program and at home exercises I’ve done! So worth doing 💪🏼💪🏼” -Carly
Around 30-minutes a day, 5 days per week.
Intermediate-to-Advanced, with modifications offered for all fitness levels. If you’re a fitness beginner try starting with our 30 Day Beginner Workout Plan.
This full body workout plan is made of full body, compound exercises that will challenge every major muscle group in your body. But each training session offers scalable modifications for all fitness levels.
FREE. We just ask that if you like our free home workouts and fitness challenges PLEASE SHARE THEM!
Note: Week 4 is a repeat of Week 1 — this is intentional! The goal is to measure your progress. See if you can pick up heavier weights, or complete this 5-day workout split routine with incremental changes (completing push ups from your toes verse knees, better squat form). The goal is to measure your progress after one month of training.
“It’s my one year anniversary working out with you. I can’t believe how much stronger I am. I literally wanted to throw up my first week…Now, I grab 15-20 lb weights like a boss and I can run a mile without stopping! WOW! Just WOW! Thank you for these workout; they’ve been lifesaving!” -Heather
“I am LOVING these workouts!! As a newbie, I love how clear and concise the movements are explained and I can use whatever weight I am comfortable with. THANK YOU!” – Chazbobalina
“Thank you! I’m 16 months postpartum and your challenges are the ONLY exercises that I’ve never wanted to give up on. I’ve gone from starting with 5 lbs to 15 lb dumbbells and I just ordered 20 lb dumbbells this week! I just quit my BeachBody membership and I’m sticking to your free home workout plans!” -Penny
“I just finished the 14 Day Challenge and am pumped for another 30 Days! I appreciate your at home classes, they kick my butt every time, but you are so encouraging and upbeat that I keep coming back. Every time you high 5 the camera, I’m high-fiving you back, girl. Keep up the amazing work and THANK YOU!” – Ashley
I suggest completing 3 of the strength training workouts each week, choose:
And then you can add running on the other days. I also like adding a run to arm days if time allows. Make this workout plan work for you!
The reason you finish this 4-week workout plan repeating week one is so you can measure your fitness progress.
You should be able to complete the week four workouts better than you did on week one. For example, you might notice fitness progressions like:
I suggest tackling this 30-Day Workout Plan #6!
That said, you can complete our free home workout plans in any order.
We have Free 14-Day and 30-Day Workout Plans for all fitness levels — from beginner workout plans to advanced workout challenges, and a pregnancy and postpartum workout plans.
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 (at no additional cost to you). All words and opinions are my own. Thank you for supporting Nourish Move Love.