SplitStrong 35: 2-Week Workout Program (FREE)

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.

Jump to Week 1 | Jump to Week 2

SplitStrong 35 is a free workout program for women that delivers long term results — 35 minutes a day, 5 days a week.

This 5-day workout split routine has changed the way I train and the muscle definition I have. After two kids, I’m currently the strongest I’ve ever been. 

I used to think that effective, fat burning workouts were full body, ‘all out’ every day. But I wasn’t seeing the muscle definition I desired and I was tired at the end of every week.

SplitStrong 35 split trains specific muscle groups every day to build strength and gain muscle definition while providing appropriate rest and muscle recovery so you feel STRONG and energized.

Take your strength training to the next level with this FREE Workout Program: SplitStrong 35!

Click Here To Download Your Free Workout Program

SplitStrong 35 Free Workout Program with Daily Workout Videos on YouTube

What makes SplitStrong 35 different from our other free workout challenges:

1. We are dropping NEW, guided workout videos EVERY DAY. Five new workout videos each week. And each new video follows a different format, pairing various reps and sets of each exercise to meet your fitness goals AND keep you engaged. 
2. It’s our first true, 5-day workout split for women.

Each day comes with a follow-along workout video, so all you have to do is press ‘play’ and start sweating. I’m coaching you through every rep, offering form cues, modifications and motivation along the way.

That means if you’re here early, not all of the links will work yet. I’ve noted what days each post will go live in the program outline below so you can be prepared.

Why is this workout program called “SplitStrong 35”?

This 2 week program follows a 5-day workout split. Split training specific muscle groups 5 times a week, 35 minutes a day. 

Lift weights and raise your heart rate with this full body workout routine. From legs and back to upper body push/pull muscles, legs and glutes and core conditioning.

Find everything you need to follow this 5 day workout split for women below. The goal is to make this workout plan work for YOU and your fitness level; so move rest days around as needed. 

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

SplitStrong 35 Workout Program

1. Download the Two Week Workout Program 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 linked below.
4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: SplitStrong 35 Workout Program.
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.

SplitStrong 35 Workout Program Week 1

**Note: 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 (Wednesday or Thursday) and then again after day five (Sunday). OR completing days 1-5 and then resting on days 6-7; over the weekend. The goal is to make this plan work for YOU!

Day 1: Legs and Back Workout

• YouTube Link: 35-Minute Legs + Back Workout with Dumbbells | SplitStrong 35 DAY 1 
• Equipment: Dumbbells

Day 2: Upper Body PUSH Workout (Shoulder, Chest, Triceps + Cardio)

• YouTube Link: 35-Minute PUSH Workout (Chest + Shoulders + Triceps) | SplitStrong 35 DAY 2
• Equipment: Dumbbells

Day 3: Legs and Butt Workout

• YouTube Link: 35-Minute Legs and Glutes Workout | SplitStrong 35 DAY 3
• Equipment: Dumbbells

Day 4: Power Yoga + Abs Workout

*Note: This workout is only 15 minutes. You can repeat x2 for a 30-minute workout, or add a short jog/run.

• YouTube Link: 15-Minute Power Yoga + Abs | SplitStrong 35 DAY 4
• Equipment: None, bodyweight only
• Pregnancy Modification: 10-Minute Recovery Yoga or 15-Minute Prenatal Yoga

Day 5: Core Conditioning #1 (Dumbbell Ab Workout)

• YouTube Link: 35-Minute Core Conditioning #1 (Cardio + Abs) | SplitStrong 35 DAY 5
• Equipment: Dumbbells + Towel/Sliders/Gliders
• Pregnancy Modification: 30-Minute Full Body Prenatal Strength Training

Rest + Recovery Days

Listen to your body and use rest days accordingly. That might look like doing nothing, going on a long walk, or short run, or one of these recovery day routines:

• 10-Minute Stretch + Mobility + Foam Roll
• 10-Minute Guided Foam Rolling
• 8 Best Upper Body Stretches
• 10-Minute Full Body Stretch

SplitStrong 35 Workout Program Week 2:

Day 6: Legs + Chest Workout

• YouTube Link: 35-Minute Legs + Chest Workout | SplitStrong 35 DAY 6
• Equipment: Dumbbells

Day 7: Upper Body PULL Workout (Back, Biceps and Cardio)

• YouTube Link: 35-Minute PULL Workout (Back + Biceps) | SplitStrong 35 Day 7
• Equipment: Dumbbells

Day 8: Unilateral LEGS Workout

• YouTube Link: 35-Minute Unilateral Dumbbell Leg Workout | SplitStrong 35 Day 8
• Equipment: Dumbbells
• Pregnancy Modification: 30-Minute Strength Training Leg Workout for Pregnancy

Day 9: Dynamic Stretching + Mobility Workout 

*Note: This workout is only 10 minutes. You can repeat x2 for a 20-minute workout, or add a short jog/run.

• YouTube Link: 10-Minute Dynamic Stretching + Mobility Flow | SplitStrong 35 DAY 9
• Equipment: None, bodyweight only
• Pregnancy Modification: 10-Minute Recovery Yoga or 15-Minute Prenatal Yoga

Day 10: Core Conditioning #2 (Ab Workout with Weights)

• YouTube Link: 35-Minute Ab Workout with Weights | SplitStrong 35 DAY 10
• Equipment: Dumbbells
• Pregnancy Modification: 30-Minute Full Body Prenatal Strength Training

Rest + Recovery Days

Listen to your body and use rest days accordingly; option to try one of these muscle recovery routines:

• 10-Minute Stretch + Mobility + Foam Roll
• 10-Minute Guided Foam Rolling
• 8 Best Upper Body Stretches
• 10-Minute Full Body Stretch

How to adapt the weekly workout plan for runners?

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

Pin this Free Workout Program: SplitStrong 35