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Weekly Workout Plan #1 (7 Day Workout Plan, 30 Minutes a Day)

Stay motived to workout with this FREE Weekly Workout Plan — a 7 day workout plan you can do at home with dumbbells! This well-rounded, split training plan has leg days, arms days, stretching and rest days; AND all workouts are 30 minutes or less. Download this FREE Weekly Workout Plan today!

What’s the BEST weekly workout plan? One that you’ll actually DO.

And I believe having a well-rounded workout schedule to follow plays a large role, too.

That’s why we’ve created several Free Workout Plans; we’ve pre-planed your weekly workouts for you. All you have to do is press play and follow along!

Typically we share 14 Day and 30 Day Challenges, but today we are launching our first 7 Day Full Body Workout Challenge. Because you can do anything for 7 days!

Each daily workout is 30 minutes or less; making this an effective home workout plan for busy women and moms. 

This 7 Day Workout Challenge is for Anyone Looking To:

• Start (and maintain!) a fitness routine
• Start strength training at home
• Start working out again after a fitness break
• Build strength and lose weight

Weekly Workout Plan #1: 7 Day Workout Schedule

Day 1: Leg Day Strength

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Link: 30-Minute Lower Body Workout For Women

Day 2: Upper Body PUSH Day: Chest, Shoulders + Triceps

• Workout Time: 35 Minutes
• Equipment: Dumbbells
• YouTube Link: 35-Minute PUSH DAY WORKOUT: Chest, Shoulders, Triceps + Cardio
• Pregnancy Modification: This is an advanced arm workout, but can be modified if you’re still comfortable laying on your back for workouts. Take modifications as needed (like making the cardio exercises low impact or adding an incline to planks and push ups). Alternatively, sub this 25-Minute Prenatal Arm Workout: Chest, Shoulders and Triceps.

Day 3: Rest Day 10-Minute Full Body Stretch OR 10-Minute Muscle Recovery Foam Rolling OR Optional Yoga Sculpt

• Workout Time: 10-30 Minutes
• Equipment: Optional Light Dumbbells for Yoga Sculpt or Optional Foam Roller for Rest Day
• YouTube Links: 10-Minute Full Body Stretch OR 10-Minute Full Body Foam Roll Routine OR 30-Minute Yoga Sculpt
• Pregnancy Modification: The Yoga Sculpt workout requires a fair amount of core strength and twisting, so I’d suggest substituting this 10-Minute Recovery Yoga Flow or this 15-Minute Cardio Barre workout (repeat x2 if you want a 30 minute workout).

Day 4: 30-Minute Lower Body Workout: Legs, Glutes, Quads, Hamstrings and Thighs

• Workout Time: 30 Minutes
• Equipment: Dumbbells and Optional Mini Loop Resistance Band
• YouTube Link: 30-Minute Leg Workout At-Home with Dumbbells
• Pregnancy Modification: Take the low impact options of each “power” burnout move as needed. If being on your back isn’t comfortable, skip the glute bridges at the end. Alternatively, sub this 10 Best Lower Body Exercises.

Day 5: 30-Minute Back Workout for Women AND 5-Minute Abs

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Links: 30-Minute Back Workout For Women AND 5-Minute Abs Workout At Home
• Pregnancy Modification: Option to sub this 25-Minute Prenatal Back and Bicep Workout for the back workout if preferred and sub this 10-Minute Pregnancy Ab Workout for the ab workout.

Day 6: Full Body HIIT AND 10-Minute Barre Core

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Links: 20-Minute Workout: The Best Full Body Workout AND 10-Minute Mat Ab Workout (Barre Abs + Booty Home Workout)
• Pregnancy Modification: Option to sub this 30-Minute First Trimester Workout (Low Impact HIIT) for the Full Body HIIT workout. The barre core workout is an advanced core workout I wouldn’t recommend for pregnancy or newly postpartum. Instead, try this 10-Minute Pregnancy Ab Workout if pregnant or 10-Minute Beginner Abs if postpartum!

Day 7: Rest Day 10-Minute Full Body Stretch OR 10-Minute Muscle Recovery Foam Rolling

• Workout Time: 10 Minutes
• Equipment: Optional Foam Roller
• YouTube Links: 10-Minute Full Body Stretch OR 10-Minute Full Body Foam Roll Routine

Wondering Which Workout Program To Do Next?

1. 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.
2. HIITStrong35 is 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.

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.