30 Day Home Workout Plan #5 | Advanced

30 days to a stronger you! This FREE Home Workout Plan includes daily, follow-along workout videos to keep you motivated to workout at home! From strength training to barre and HIIT Cardio — there’s a variety of home workouts so you’ll never get bored. Start this workout plan at any time; download your 30-day workout calendar today!

Jump To Download This 30-Day Home Workout Plan

This is a sponsored post in partnership with Primal Kitchen®. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

Our home workout plans and workout calendars are quickly becoming the most popular posts on the blog.

You guys keep crushing these workout challenges, and come back asking for more.

So here’s another FREE, 30-Day Home Workout Plan for you; with daily full-length, guided workout videos!

This new workout plan is brought to you in partnership with Primal Kitchen® — my personal favorite brand of collagen peptides.

I’m sharing more about the benefits of collagen and my favorite Primal Kitchen® collagen products below. AND I have a special discount code for NML readers…

Purchase a Mango Pineapple Collagen Quench and GET A FREE pack of 20 Unflavored Collagen Peptides Sticks ($30 value)!

Primal Kitchen Free Collagen Peptides Offer

Download Your 30-Day Home Workout Plan

Click on the 30-day calendar graphic below, or click here to download this 30-Day Home Workout Plan.

Let me be your personal trainer for the next 30 days. I’ll coach you through a full-length, real time workout video each day.

This workout plan includes a variety of home workouts — from dumbbell strength training to fat-burning high intensity interval training (HIIT), cardio barre, yoga sculpt and ab workouts!

And you can do it all in your living room.

*NOTE: If you’re having trouble clicking the workout links within the calendar, try viewing the workout plan in Google Chrome. That’s the preferred browser for accessing all workouts and workout videos on this calendar.

30 Day Home Workout Schedule

Exercise Equipment Needed:

  • A set of dumbbells. Most of the daily workouts require a set of dumbbells, but if you don’t have access to dumbbells, you can perform them as bodyweight moves. Each workout will have a recommended dumbbell weight, usually between 8-15 pounds for the strength training workouts and 2-5 pounds for the barre workouts.
  • An optional mini loop resistance bandA great added challenge for the lower body if you’re an advanced fitness enthusiast.

How to Follow the 30-Day Home Workout Plan

  1. Download the Home Workout Plan Calendar PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
  2. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com.
  3. You can also access all of the home workout videos on this workout calendar on YouTube via this 30 Day Home Workout Plan YouTube Playlist.
  4. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again!
  5. Note: in order to access the full-length, 30-Minute Strength + HIIT Workout Video included in this 30-day workout plan (workout on day 15) you must be subscribed to my email list. Click here to subscribe and access the 30-Minute Strength + HIIT Workout Video.

Get all of our home workout plan FAQ’s and trainer tips here.

Home Workout Plan Week 1

Home Workout Plan Week 1:

Day 1: 30-Minute Full Body Strength Training Circuit Workout
Workout Time: 35 Minutes | Equipment: Dumbbells

Day 2: 30-Minute Upper Body HIIT Workout
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 3: 30-Minute Strength Training Leg Day Workout
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 4: Rest Day OR 15-Minute Power Yoga
Workout Time: 15 Minutes | Equipment: No Equipment, Bodyweight Workout

Day 5: 30-Minute Power Barre Workout
Workout Time: 30 Minutes | Equipment: Optional Light Dumbbells

Day 6: 20-Minute Full Body Strength + HIIT Workout and optional 10-Minute Lower Abs Workout
Workout Time: 20-30 Minutes | Equipment: Dumbbells

Day 7: Rest Day, Active Recovery and Optional Foam Rolling or Stretching for Muscle Recovery

Home Workout Plan Week 2

Home Workout Plan Week 2:

Day 8: 30-Minute Full Body Workout With Dumbbells
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 9: 30-Minute Upper Body Strength + Cardio Workout
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 10: 20-Minute Legs, Core + Cardio Booty Band Workout and optional 10-Minute Abs and Butt Workout
Workout Time: 20-30 Minutes | Equipment: Optional Mini Loop Resistance Band

Day 11: Rest Day OR 15-Minute Low Impact Cardio Workout
Workout Time: 15 Minutes | Equipment: No Equipment, Bodyweight Workout

Day 12: 30-Minute Barre Blend Workout
Workout Time: 30 Minutes | Equipment: Optional Light Dumbbells and Mini Loop Resistance Band

Day 13: 30-Minute Bodyweight HIIT Workout
Workout Time: 30 Minutes | Equipment: No Equipment, Bodyweight Workout

Day 14: Rest Day, Active Recovery and Optional Foam Rolling or Stretching for Muscle Recovery

Home Workout Plan Week 3

Home Workout Plan Week 3:

Day 15: 35-Minute 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

Day 16: 30-Minute Dumbbell Arm Workout
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 17: 30-Minute Dumbbell Leg Workout
Workout Time: 30 Minutes | Equipment: Dumbbells and Optional Mini Loop Resistance Band

Day 18: Rest Day OR 10-Minute AMRAP HIIT Workout
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight Workout

Day 19: 20-Minute Barre Class At Home and optional 7-Minute Abs Workout
Workout Time: 20-30 Minutes | Equipment: Optional Light Dumbbells

Day 20: 20-Minute Full Body HIIT Workout and optional 10-Minute Lower Abs Workout
Workout Time: 20-30 Minutes | Equipment: Dumbbells

Day 21: Rest Day, Active Recovery and Optional Foam Rolling or Stretching for Muscle Recovery

Home Workout Plan Week 4

Home Workout Plan Week 4:

Day 22: My Go-To 35-Minute Strength + HIIT Workout
Workout Time: 35 Minutes | Equipment: Dumbbells

Day 23: 30-Minute Upper Body HIIT Workout
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 24: 30-Minute Leg Day Strength Workout
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 25: Rest Day OR 15-Minute Power Yoga
Workout Time: 15 Minutes | Equipment: No Equipment, Bodyweight Workout

Day 26: 30-Minute Power Barre Workout
Workout Time: 30 Minutes | Equipment: Optional Light Dumbbells

Day 27: 35-Minute Full Body HIIT Pyramid Workout
Workout Time: 35 Minutes | Equipment: Dumbbells

Day 28: Rest Day, Active Recovery and Optional Foam Rolling or Stretching for Muscle Recovery

Home Workout Calendar Week 5

Home Workout Plan Week 5:

Day 29: The 7 Best Strength Training Exercises For Women in a 30-Minute Workout
Workout Time: 30 Minutes | Equipment: Dumbbells

Day 30: 15-Minute HIIT Cardio and optional 7-Minute Abs
Workout Time: 25 Minutes | Equipment: No Equipment, Bodyweight Workout

Primal Kitchen® Collagen Peptides

Primal Kitchen Collagen Peptides

If you’re a regular around here you know, I start every day with Primal Kitchen Collagen Fuel™  in my coffee. Currently I’m on a Peanut Butter Collagen Fuel™ kick, but I also love having the Unflavored Collagen Peptides packets in my purse for on-the-go travels.

The Unflavored Collagen Peptides packets are an easy way to add 10 grams of quality protein to a morning cup of coffee, smoothie, bowl of oatmeal and more! A great nutritional boost to support my joints, tendons, muscles, skin, hair, and nails.

What is Collagen?

Collagen is one of the most abundant sources of protein in the body; especially in our connective tissues, skin and bones. In fact, collagen makes up one third of the protein in the human body (Medical News Today).

Personally, I love the nutritional boost Primal Kitchen Collagen Peptides adds to my coffee. Not to mention, the 10 grams of quality protein that helps support my connective tissues, skin and bones.

What are the Benefits of Using Collagen?

Collagen peptides support: 

  • Joints
  • Tendons
  • Muscles
  • Skin
  • Hair
  • Nails

So I’ve increased my daily intake of collagen peptides postpartum (because postpartum hair loss is a real thing); by adding Primal Kitchen’s Collagen Quench to my daily routine as well.

Learn more about the benefits of using collagen in this post — 20-Minute Legs, Cardio + Core Workout.

Primal Kitchen® Collagen Quench

Primal Kitchen Collagen Quench

Collagen Quench is a collagen peptide drink mix you can add to smoothies or water for a nutritional boost, including:

  • 10 grams of type 1 and type 3 collagen peptides protein per serving
  • 250% of your daily value of Vitamin C per serving
  • 300 mg of Ocean Mineral Concentrate per serving

And it’s made with real fruit powders (not refined sugars).

Primal Kitchen’s Collagen Quench comes in three delicious flavors:

  1. Mango Pineapple
  2. Triple Berry
  3. Dragonfruit

I love adding Collagen Quench to a shaker bottle with water to sip on during or after a workout.

It’s the perfect addition to support this 30-Day Home Workout Plan. Keeping you hydrated while supporting your hair, skin and nails!

SPECIAL OFFER FOR NML READERS — Purchase a Mango Pineapple Collagen Quench and GET A FREE pack of 20 Unflavored Collagen Peptides Sticks ($30 value)!

Primal Kitchen Free Collagen Peptides stick packs

In addition to collagen, Primal Kitchen® has a variety of Whole30, Keto and Paleo products! 

Get 10% OFF ALL Primal Kitchen® products when you use promo code: NML

This is a sponsored post in partnership with Primal Kitchen®. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

Pin this Free 30 Day Home Workout Plan

30 Day Home Workout Plan

More Home Workout Plans

We have free 14-day and 30-day workout challenges for all fitness levels — from beginner workout plans to advanced workout challenges, and a postpartum workout plan.

Build muscle, lose weight and create a workout routine at home by selecting one of the below home workout plans.

14-Day Workout Challenges

Beginner Workout Plans

Advanced Workout Plans

Postpartum + Postnatal 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. All words and opinions are my own. Thank you for supporting Nourish Move Love.

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