Take your strength training to the next level with this FREE Workout Program: SplitStrong 35! A 2-week, FULL BODY workout plan with new workout videos DAILY — a 5-day workout split, 35 minutes a day, 5 days a week.
SplitStrong 35 is a free, split training workout program for women that delivers long-term results — 35 minutes a day, 5 days a week.
I used to think that to get an effective, fat burning workout, you had to do an all out full body workout every day. But I wasn’t seeing the muscle definition I desired and I was tired at the end of every week.
That’s why I created SplitStrong 35, a 2-week program that follows a 5-day workout split (which means we’ll split train specific muscle groups). We’ll build strength and gain muscle definition while providing appropriate time for rest and muscle recovery.
Each day comes with a follow-along workout video. All you have to do is press play! I’ll coach you through every rep, offering form cues, modifications and motivation along the way.
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:
Towel/Sliders/Gliders for a cardio and core workout.
Workouts are 35 minutes per day, 5 days per week.
This plan includes 2 rest days per week. You get to choose which days are your rest days. I suggest resting after day two or three and then again after day five. OR complete days 1-5 and then rest on days 6-7. The goal is to make this plan work for YOU!
If you’re a runner, I would suggest completing 2-3 of the strength workouts per week. So your training plan would look like:
Week One:
Day 2: Upper Body Push Workout
Day 3: Legs and Glutes Workout
Day 4 or 5: Power Yoga OR Cardio and Core
Week Two:
Day 7: Upper Body Pull Workout
Day 8: Unilateral Leg Workout
Day 9 or 10: Mobility Flow OR Cardio and Core
Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.
Click here if you’re looking for a full body workout plan for beginners.
FREE! No sign up needed, this is a FREE Workout Plan that can be modified for all levels.
A split training workout program divides weight training sessions by muscle group. For example, you might train lower body on Monday and upper body on Tuesday (as opposed to training full body every day).
In my opinion, the most effective workout split is an upper body pull day (focusing on the back and biceps), an upper body push day (focusing on the shoulders, chest and triceps) and a leg day. This split will allow you to reach for heavy weights, fatiguing muscle groups so you build muscle.
Split workout programs maximize muscle growth because you can dedicate an entire strength training session to one muscle group at a time. That means you can fully fatigue the muscles and target them from a variety of angles. You’ll also allow ample recovery time as you target a different muscle group the next day.
If you are new to working out, you might start with a full-body routine that will allow you to learn proper techniques while building your overall strength and fitness. You can find beginner workout plans here, and a functional strength training workout plan for beginners here.
Youtube Playlist
*Note: This workout is only 15 minutes. You can repeat x2 for a 30-minute workout, or add a short jog/run.
*Note: This workout is only 10 minutes. You can repeat x2 for a 20-minute workout, or add a short jog/run.
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.
Nourish Move Love is a health + fitness blog that helps women create a lifestyle and body they love.
LEARN MORE
I have been doing the split strong 35 and am loving it. My only question is, how do you figure out how many calories the workouts burn approximately? I am trying to track my calories in/out. I’m pretty new at this, so any help is appreciated.
Hi Katie! So glad you are loving the SplitStrong workout challenge! Calorie burn varies so much from person to person based on effort, energy output, weights used, so this isn’t something we share! If they are looking for a way to track personal calorie burn I would recommend the Garmin Venu 2 Plus Fitness Tracker — https://www.dpbolvw.net/click-100758003-15293915
I’ve been sweating it out with you in your videos for the last few years. You always have the BEST workouts and stretches, tips during workouts, tone in your voice, motivating words, and best of all are totally relatable and just down to earth & always so pleasant. Your comments during the videos make me feel like you’re right here correcting my form and making me stick with it. I just can’t thank you enough for keeping me happy and fit. Truly a blessing.
I love it! Way to go Arleen! You are so kind, thank you for your words of encouragement; so glad you are loving all aspects of the workouts! Keep up the great work and keep coming back for more. -Lindsey
I found your workouts on Pinterest.. absolutely love them and your positive energy you bring. Please add me to your email
Hi Carmen! I’m so glad you found my workouts on Pinterest!!! I just added you to my email newsletter list, check your inbox to confirm! -Lindsey
Please add me to your email list. Thank you!
Welcome Stephanie! I just added you to my email list, please check your inbox to confirm your subscription! -Lindsey
Megustaria tratar mas y saver sobre el programa de ejersicio
Todo lo que necesita está vinculado en esta publicación. ¡Simplemente siga el programa de entrenamiento diario!
Lindsey – You and your programs are so amazing. I am repeating the split strong workout series- and yes, I do see results. I have never been disappointed in any of your work outs and the positive energy you bring to each is just so motivating and refreshing. I really appreciate your dedication to providing such an array of classes that challenge us to get stronger and more fit. I am so appreciative- thank you!
Lisa! I’m so glad you’re loving the workouts and workout plans! YES, we highly suggest repeating the program! Thank you so much for your kind words and I’m so glad you’re feeling strong! Keep up the great work and keep coming back for more! -Lindsey
Please add to your workout email list
Just added you! Welcome, check your inbox to confirm, thank you! Lindsey
I absolutely LOVE the split strong workouts! I just finished week 2 and can’t wait to see what’s next! You’re amazing!
Jenna! I’m so glad you loved this SplitStrong Program! WAY TO GO! We highly suggest repeating the program (since you just did 10 new workouts the best way to measure progress is to repeat them)! -Lindsey
Iowa am inquiring on your workouts to see if I can get signed up
Hi Kim! WELCOME! I just added you to my email newsletter list. Check your inbox to confirm your subscription. You can find all my free workouts and workouts plans on this site right here. But I suggest starting with this 2-Week SplitStrong program! I look forward to sweating with you! -Lindsey
Please add me to
Your email distribution list.
Thanks in advance.
Susan! Welcome, I just added you to my email list. Please check your inbox to confirm. Thank you! -Lindsey