SplitStrong 35 (Strength Plan)

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.

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

Why is this workout program called “SplitStrong 35”? This 2 week program follows a 5-day workout split, split training specific muscle groups. 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. 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.

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.

SplitStrong 35 Workout Program: WEEK 1

Day 1: Legs and Back Workout

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

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

• Equipment: Dumbbells
• YouTube Link: 35-Minute PUSH Workout (Chest + Shoulders + Triceps) | SplitStrong 35 DAY 2
• Pregnancy Modification: 25-Minute Prenatal Arm Workout: Chest, Shoulders and Triceps

Day 3: Legs and Butt Workout

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

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.

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

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

• Equipment: Dumbbells + Towel/Sliders/Gliders
• YouTube Link: 35-Minute Core Conditioning #1 (Cardio + Abs) | SplitStrong 35 DAY 5
• Pregnancy Modification: 35-Minute Low Impact Cardio At Home

SplitStrong 35 Workout Program: WEEK 2

Day 6: Legs + Chest Workout

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

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

• Equipment: Dumbbells
• YouTube Link: 35-Minute PULL Workout (Back + Biceps) | SplitStrong 35 Day 7
• Pregnancy Modification: 25-Minute Prenatal Back and Bicep Workout

Day 8: Unilateral LEGS Workout

• Equipment: Dumbbells
• YouTube Link: 35-Minute Unilateral Dumbbell Leg Workout | SplitStrong 35 Day 8
• 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.

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

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

• Equipment: Dumbbells
• YouTube Link: 35-Minute Ab Workout with Weights | SplitStrong 35 DAY 10
• Pregnancy Modification: 35-Minute Low Impact Cardio At Home

Wondering Which Workout Program To Do Next?

1. HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.

Pin this Free Workout Program: SplitStrong 35

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.

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