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.
A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight. I am usually using between 12-15 pounds in these workouts, but use what you have available. Remember muscle growth happens with lifting heavy weights.
Optional Exercise Equipment:
Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.
30 minutes a day or less!
This workout plan has 5 split training days and 2 active recovery rest days. If you’re a runner and want to incorporate running into this full body workout plan, I suggest completing three of the strength training workouts. Choose three full body workouts OR choose:
You just want to make sure you are strength training your major muscle groups three times per week. Add running on the other days or add a run to arm days if time allows. You also have the option to follow our 2-Week Strength Training + Running Workout Plan.
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.
If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. If I don’t recommend a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout. You know your body best, and I always recommend chatting with your doctor or midwife if you have any questions about your specific pregnancy.
FREE! No sign up needed, this is a FREE 7-Day Workout Plan.
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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