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!
“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.
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.
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):
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).
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