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!
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)!
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 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.
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
Program FAQs
Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
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).
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!
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.
Pregnancy Modifications: Lindsey filmed this in her second trimester of pregnancy, but alternatively you can follow this 30-Minute Full Body Pregnancy Workout.
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.
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.
Pregnancy Modifications:This is a TOUGH one, but you can take it at your pace and make it low impact. Take all push ups and planks from an incline. Alternatively substitute this 30-Minute Low Impact HIIT Workout.
Pregnancy Modifications: Lindsey filmed this in her late second trimester of pregnancy, but alternatively you can follow this 30-Minute Full Body Pregnancy Workout.
Pregnancy Modifications: There is a modifier in this workout video, follow Rachel on the left in the video, for low impact modifications. Alternatively, you can substitute this 30-Minute Full Body Strength 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.
Pregnancy Modification: Slow it down and follow Rachel (workout modifier on the left in the video). Add an incline to push ups and modify the cross body chop (move 5) with a half kneeling front raise.
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.
HIITStrong35is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
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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.
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.
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.
Youtube Playlist
Youtube Playlist
