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!

Download the 7 Day Workout Plan here!

It’s accessible to all fitness levels.

Jump To 7 Day Challenge Calendar

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!

Here’s what people are saying about our free workout plans: 

• “Great workout this morning! I moved up from 12 and 15lbs to 15 and 18lbs!! Definitely feeling the strength gains since starting your 4-week workout challenge! Thank you!” Tara
• “I was able to do push-ups from my toes today AND push through the whole workout with my 10 lbs! Thank you for these workout challenges!” Emily
• “For the month of January, I’ve woken up excited to do your workouts. I am seeing the strength in my body and mind. Thank you for these free workout plans.” Tina
• “I just completed 60 days of Nourish Move Love workouts – a record for me sticking to an exercise routine, and I am excited to keep going! Thank you for making these workouts accessible to all levels 🙌!” @hirschhc
• “I use to think I had to workout for 60 minutes a day, then I tried your 30 minute workouts…talk about a full body burnout in 30 minutes!” -Angela

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!

Actually this could be called a 5 day workout schedule because it consists of five split training workout days and two active recovery rest days. Put it all together and you have a full body training routine that will also raise your heart rate.

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

Download the FREE 7 Day Workout Plan!

Here’s what you need to know about this Weekly Workout Plan:

• Time Commitment: 30 Minutes a Day or Less
• Equipment Needed: Set of Dumbbells for weight training (I use 12s and 15s most often, but use what you have available). And optional mini loop resistance band and foam roller.
• How to “Sign Up”: No official sign up needed! You’ll find all the workouts linked below. If you want to continue to get Weekly Workout Plans sent directly to your inbox every week, click here to sign up for my email newsletter!
• Fitness Level: This is an intermediate-to-advanced workout plan, but can be scaled to all fitness levels. Feel free to take low impact options, drop your weights, and take extra rest days as needed.
• Pregnancy/Postpartum Friendly? I’ve noted whether each workout is pregnancy-safe below, and alternatives you can sub for the workout if it isn’t one I would personally recommend doing pregnant. You know your body best, and I always recommend chatting with your doctor or midwife if you have any questions about your specific pregnancy.

Click Here to Download the FREE 7 Day Workout Plan (or click on the weekly workout plan calendar graphic below). 

Weekly Workout Plan Instructions:

1. Download the Weekly Workout Plan 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 challenge calendar on YouTube via this YouTube Playlist: 7 Day Workout Plan #1.
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.

Get all of our workout challenge and workout plan FAQ’s here.

7 Day Split Workout Plan

Note, this could also be called a 5 Day Split Workout Schedule because it consists of five split training workout days and two active recovery rest days.

A “split workout plan” divides training sessions by major muscle groups or body parts. For example, training legs on Monday and arms on Tuesday. Most split training plans start working legs two times a week and arms two times a week for optimal muscle building. 

Here’s the layout for this 7 Day Split Workout Plan (daily workout videos are linked below): 

• Monday: Leg Day
• Tuesday: Upper Body Push: Chest, Shoulders and Triceps
• Wednesday: Rest Day or Yoga Sculpt
• Thursday: Lower Body Legs, Glutes, Hamstrings and Thighs
• Friday: Back and Abs
• Saturday: Full Body HIIT and Core Workout
• Sunday: Full Body Stretch and Foam Roll

Weekly Workout Plan #1: 7 Day Workout Schedule

DAY 1 | Leg Day Strength

Workout Summary: 

• Length: 30-Minutes
• Equipment: Dumbbells
• Format: Counting Reps (I’ll count, stick with me or move at your own pace)
• Focus Area: Legs, Glutes, Quads, Hamstrings, and Thighs
• Pregnancy-Friendly? Yes! I filmed this in my 2nd trimester. I personally dropped my weights multiple times and performed these exercises with just my bodyweight.

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

Workout Summary: 

• Length: 35-Minutes
• Equipment: Dumbbells
• Format: Timed Intervals (40 seconds work, 20 seconds rest)
• Focus Area: Upper body Push Muscles: Shoulders, Chest and Triceps
• Pregnancy-Friendly? 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 30-Minute Arm Workout (Pregnancy-Friendly).

DAY 3 | Rest Day Stretching OR Optional Yoga Sculpt

Day three’s workout is optional — enjoy a stretch and rest day following this 10-Minute Full Body Stretch or this 10-Minute Muscle Recovery Foam Rolling. Otherwise you can follow along with the guided 30-Minute Yoga Sculpt Workout above.

Workout Summary: 

• Length: 30-Minutes
• Equipment: Optional Light Dumbbells (or use filled water bottles or soup cans)
• Format: Upbeat Vinyasa Yoga Sculpt
• Focus Area: Full Body Strength, Balance, Flexibility and Mobility
• Pregnancy-Friendly? This one requires a fair amount of core strength and twisting, so I’d suggest substituting this 10-Minute Pregnancy 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 Summary: 

• Length: 30-Minutes
• Equipment: Dumbbells and Optional Mini Loop Resistance Band
• Format: Counting Reps (and a 30 second burnout at the end of each circuit)
• Focus Area: Lower Body Strength Training — Glutes, Quads, Thighs, Hamstrings and Calves
• Pregnancy-Friendly? With modifications. Take the low impact options of each “power” burnout move. If being on your back isn’t comfortable, skip the glute bridges at the end.

DAY 5 | Back Workout with Dumbbells and 5-Minute Abs

Workout Summary: 

• Length: 25-Minutes
• Equipment: Dumbbells
• Format: Counting Reps (I’ll count, stick with me or move at your own pace).
• Focus Area: Back and Core (upper back, mid-back, lower back, lats, rhomboids, traps, erector spinae)
• Pregnancy-Friendly? Yes, with modifications as needed. Skip the superman exercise, substituting a Bird Dog Exercise which you can find in this post.

ADD ON: 5-Minute Abs

• Length: 5-Minutes
• Equipment: No Equipment
• Format: Timed Tabata Intervals (20 seconds work, 10 seconds rest)
• Focus Area: Total Core (upper abs, lower abs, obliques and deep transverse abdominals)
• Pregnancy-Friendly? No. Substitute these 7 Ab Exercises for Pregnancy.

DAY 6 | Full Body HIIT and 10-Minute Barre Core

Workout Summary: 

• Length: 20-Minutes
• Equipment: Dumbbells
• Format: Timed Intervals (45 seconds work, 15 seconds rest)
• Focus Area: Full Body Strength + HIIT (strength for the first 10 minutes, HIIT for the final 10 minutes)
• Pregnancy-Friendly? Yes, with modifications. Take low impact modifications of the HIIT exercises, or sub this 10-Minute Low Impact Cardio for the last 10 minutes of the workout.

ADD ON: 10-Minute Mat Abs (Barre Core)

Workout Summary: 

• Length: 10-Minutes
• Equipment: No Equipment
• Format: Counting Reps (10 reps of each exercise)
• Focus Area: Abs, Core and Glutes (pelvic floor muscles, upper abs, lower abs and obliques, glutes)
• Pregnancy-Friendly? This is an advanced core workout which I wouldn’t recommend for pregnancy or newly postpartum. Try these beginner ab workouts instead: 7 Pregnancy Ab Exercises (if pregnant) or 10-Minute Beginner Abs (postpartum)

DAY 7 | Muscle Recovery

Muscle recovery and stretching days are debatably the most important days of the week — don’t skip it!

You put your body through some challenging workouts this week, and it’s important to stretch it out to repair muscle tissue, increase mobility and decrease the risk of injury.

If you have a foam roller, do this 10-Minute Foam Roll Routine:

Workout Summary: 

• Length: 10-Minutes
• Equipment: Foam Roller
• Format: 30-60 Seconds Per Foam Roll Stretch
• Focus Area: Full Body Foam Roll + Muscle Release (release tight back, hips, hamstrings, calves)
• Pregnancy-Friendly? Yes, with modifications as needed to make space for baby.

If you don’t have a foam roller or just want a full body stretch try this 10-Minute Full Body Stretch Routine: 

Workout Summary: 

• Length: 10-Minutes
• Equipment: No Equipment
• Format: 30-60 Seconds Per Stretch
• Focus Area: Full Body Stretch (release tight back, neck, hips, hamstrings, calves)
• Pregnancy-Friendly? Yes, with modifications as needed to make space for baby. And avoid any belly-down postures.

Pin this 7 Day Workout Plan

More FREE Home Workout Programs

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

14 Day Workout Challenges

• 14-Day Workout Challenge #1
• 14-Day Workout Challenge #2
• 14-Day Workout Challenge #3
• 14-Day Workout Challenge #4
• 14-Day Workout Challenge #5
• 14-Day Workout Challenge #6

Beginner Workout Plans

• 30-Day Beginner Workout Plan #1 
• 30-Day Beginner Workout Plan #2

Advanced Workout Plans

• 30-Day Workout Plan #1 
• 30-Day Workout Plan #2
• 30-Day Workout Plan #3
• 30-Day Workout Plan #4
• 30-Day Workout Plan #5 
• 30-Day Workout Plan #6
• 4-Week Workout Plan #7

Pregnancy + Postpartum Workout Plans

• 30-Day Pregnancy Workout Plan
• 30-Day Postpartum Workout Plan 

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