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4-Week Workout Plan #9 (with Healthy Eating Meal Plan)

Download your FREE Monthly Workout Plan PDF! A 4-week workout challenge designed to build strength and burn fat at home. Daily guided workout videos ranging from 20-40 minutes a day, 5-6 days a week. All you need is a set of dumbbells. AND this free monthly workout plan includes a 4-Week Healthy Eating Meal Plan!

two women performing a single arm overhead press in a superset workout


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

A new 4-week workout plan to test your strength and endurance capabilities (if you like our longer 35-45 minute strength and HIIT workouts, this one’s for you)!

From upper body sculpt workouts to lower body power lifting and core conditioning – this monthly workout plan hits every major muscle in the body.

BONUS: our amazing friends The Real Food Dietitians created a FREE 4-Week Health Eating Meal Plan to accompany this workout plan.

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 awhile, just reading those partner names should make you excited! The MN Beef and MN Pork workouts are known for being some of the most high-intensity workouts on NML (and we’ve got some new one’s dropping during the month too)!

4-Week Challenge graphic + collage image of 3 workout moves overlayed with workout calendar and meal plan pdf images

4-Week Workout Program Details

1. Gym Equipment Needed:

A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.

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).

Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.

2. Time Requirement: 

Varies from 20-45 minutes a day, 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 Monthly Workout Plan is for Anyone Looking to:

  • Burn fat and build muscle at home
  • Improve athletic and cardio performance
  • Establish a solid weekly workout routine at home for weight loss
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

Monthly Workout Plan PDF | calendar pdf download with 28 days of home workouts

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 Challenge #9.
  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 holding a low squat in The Best Strength + HIIT Home Workout for Women

Find This Workout Plan On YouTube

youtube icon Youtube Playlist
FREE 4-Week Workout Plan with Health Eating Meal Plan
Real Food RDs Meal Plan

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

  • A 3-ounce serving of lean beef provides 25 grams of high-quality protein, which is the optimal amount to help active individuals recover from exercise (Beef Council Strength Guide).
  • Similarly, a 3-ounce serving of lean pork is an excellent source of protein, selenium, vitamin B-6, zinc and beta-alanine (form of amino acid found in pork and a crucial element in muscle development).
4 Week Real Food Meal Plan Pin from The Real Food RDs


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

Monthly Workout Plan: WEEK 1

Workout Plan PDF: Week 1 of Workouts

Day 1: 45-Minute Arms and Abs Workout

Day 2: 25-Minute Leg Supersets

  • Workout Time: 25 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 25-Minute Superset Legs
  • Pregnancy Modifications: There is a modifier in this workout video, follow Rachel on the left in the video, for low impact modifications. Note, Lindsey was pregnant when we filmed this workout, but you might have to take more modifications as your pregnancy progresses.

Day 3: 35-Minute Full Body Cardio + Strength Training

Day 4: Rest Day 10-Minute Recovery Yoga OR 10-Minute Weighted Abs

Day 5: 35-Minute Legs + Back Workout

  • Workout Time: 35 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 35-Minute Legs + Back Workout with Dumbbells
  • Pregnancy Modifications: Follow the low impact modifications and option to make all bent over back exercises single-sided and add a chair/bench for core support. And substitute prone back flys with bird dog.

Day 6: 40-Minute Strength + Cardio Kickboxing Workout

  • Workout Time: 40 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 40-Minute Strength + Cardio Kickboxing Workout
  • Pregnancy Modifications: There is a modifier in this workout video, follow Rachel on the left in the video, for low impact modifications. Note, Lindsey was pregnant when we filmed this workout, but you might need to modify some of the kickboxing moves with greater core twists as your pregnancy progresses.

Day 7: Rest Day 10-Minute Stretch + Mobility OR 10-Minute Foam Rolling

Monthly Workout Plan: WEEK 2

Workout Plan PDF: Week 2 of Workouts

Day 8: 45-Minute Leg Day Drop Set Workout

Day 9: 25-Minute Chest and Arms Workout

Day 10: 35-Minute Full Body HIIT Pyramid

Day 11: Rest Day 10-Minute Recovery Yoga OR 5-Minute Intense Abs

Day 12: 10-Minute Arms and 15-Minute Cardio Workout

Day 13: 40-Minute Legs and Butt Workout

Day 14: Rest Day 10-Minute Stretch + Mobility OR 10-Minute Foam Rolling

Monthly Workout Plan: WEEK 3

Workout Plan PDF: Week 3 of Workouts

Day 15: 45-Minute Arms and Abs Workout (Drop Set)

Day 16: 30-Minute Leg Workout

Day 17: 35-Minute HIIT Circuit (Full Body)

  • Workout Time: 35 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 30-Minute Full Body HIIT Circuit
  • Pregnancy Modifications: Lindsey filmed this in her late second trimester of pregnancy, but alternatively you can follow this 30-Minute Full Body Pregnancy Workout.

Day 18: Rest Day 10-Minute Recovery Yoga OR 7-Minute Abs

Day 19: The Best Strength + HIIT Workout for Women (35-Minutes)

Day 20: 25-Minute Core + Cardio Kickboxing

  • Workout Time: 25 Minutes
  • Equipment: None, Bodyweight Only
  • YouTube Link: 25-Minute High Intensity Cardio Kickboxing Workout
  • Pregnancy Modifications: Slow down the movements, move at your pace and add an incline to all plank/core exercises by placing your hands on a chair or bench.

Day 21: Rest Day Full Body Stretching Routine OR Full Body Foam Rolling

Monthly Workout Plan: WEEK 4

Workout Plan PDF: Week 4 of Workouts

Day 22: 45-Minute Leg Day Drop Set Workout

Day 23: 15-Minute Tabata Arms and 10-Minute Cardio Tabata 

Day 24: 35-Minute Full Body Circuit Workout

Day 25: Rest Day 10-Minute Recovery Yoga OR 10-Minute Standing Abs

Day 26: 30-Minute Cardio + Abs Workout

Day 27: 40-Minute Full Body HIIT Pyramid

Day 28: Rest Day Full Body Stretching Routine OR Full Body Foam Rolling

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

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FREE Monthly Workout Plan At Home (PDF DOWNLOAD)

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.

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