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2-Week Workout and Meal Plan #19

By: Lindsey Bomgren, CPT | October 16, 2024

Build strength with guided workouts, then refuel with healthy recipes using this free, 2-week workout and meal plan. This is a complete workout routine, hitting all the major muscle groups in around 30 minutes a day. Bonus: this 14-day challenge also includes a free meal plan full of healthy, family-friendly meals created by dietitians.

Jump To Week 1
Jump To Week 2

When it comes to increasing overall fitness levels and building muscle definition, I believe there are two main factors people commonly neglect:

  1. Following a plan. Following a structured workout plan is important for adequate muscle recovery and well-rounded training. It also encourages progressive overload, which is necessary for muscle growth.
  2. Prioritizing protein. Protein provides the amino acids necessary for repairing and rebuilding the muscles after strength training workouts, leading to muscle growth. I personally aim for 30 grams of protein at each meal.

We’re making it easy for you to follow a plan with this 2-week workout challenge designed to help you build strength at home.

woman holding dumbbell at shoulder and smiling as part of home workout meal plan

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this 2-week workout program so you can easily access your daily workouts.
Download Plan

And we’re teaming up with our friends, The Real Food Dietitians to bring you a free, 2-week meal plan, designed to help you eat healthy and hit your protein goals at home.

This workout and meal plan is all brought to you for FREE thanks to our brand partner, the Northern Pulse Growers Association.

2 week meal plan and grocery list

GET YOUR MEAL PLAN

Download Your FREE Meal Plan

A made-for-you meal plan with two weeks of family-friendly meals AND a grocery list!
Get Meal Plan

This 2-Week Fitness Challenge is for Anyone Looking to:

  • Increase strength in the upper body, lower body and abs.
  • Improve athletic and cardiovascular fitness level.
  • Increase core strength, flexibility and mobility.
  • Combine weight training and cardio workouts.
  • Burn calories, lose weight and burn fat at home.
  • Jump start a solid fitness routine at home in just two weeks.
Calendar showing 2 weeks of full body workouts

This 2-Week Healthy Meal Plan is for Anyone Looking to:

  • Eat healthier and eat more real, nutrient dense foods.
  • Save time, money and stop wasting food.
  • Improve overall nutrition, weight management or weight loss goals.
  • Prioritize protein and produce at every meal.
  • Meal prep new healthy meal and snack ideas.
  • Lower your risk for heart disease and other health conditions.

The 2020–2025 Dietary Guidelines recommends adding 1.5 cups of pulses per week to your diet, or 1/2 cup serving three times a week (U.S. Department of Health and Human Services).

Pulses are also a great way to fuel and recover from workouts because they:

  • Are a great source of protein, fiber, iron and potassium
  • Help maintain a healthy body weight 
  • Reduce post-meal “crashes”
  • Reduce the risk of chronic diseases
  • Help maintain heart health
calendar showing 2 weeks of healthy meal ideas

14-Day Workout Plan: Week 1

weekly calendar showing week one of workouts

Day 1: 30-Minute Full Body AMRAP

Day 2: 20-Minute Ab and Arm Day Workout

Day 3: 40-Minute Glute-Focused Leg Day

Day 4: 15-Minute Pilates Abs

Day 5: 30-Minute Full Body Dumbbell Workout

Day 6: 15-Minute Zone 2 Cardio with Weights

Rest + Active Recovery Days

Option to try one of our stretching and recovery workouts:

14-Day Workout Plan: Week 2

weekly calendar showing week two of workout challenge

Day 8: 30-Minute Compound Full Body Workout

Day 9: 30-Minute Best Leg Day Workout

Day 10: 35-Minute Upper Body HIIT

Day 11: 15-Minute Kettlebell Abs

Day 12: 35-Minute Strength and HIIT Workout for Women

Day 13: 15-Minute At-Home Cardio

Rest + Active Recovery Days

Option to try one of our stretching and recovery workouts:

youtube playlist of home workout meal plan

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

Workout Program Details

1. Gym Equipment Needed:

A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. Shop my dumbbells here (DISCOUNT CODE: NMLTF5).

Option to add a set of mini loop resistance bands (discount code: NML) and a kettlebell.

2. Time Requirement: 

Workouts are 15-40 minutes a day, 6 days per week. You can always take more rest days as needed.

If you’re reducing workout days to accommodate a running schedule or make this plan beginner friendly, I recommend narrowing it down to 3 days of workouts, focusing on:

  • (1) Leg Workout
  • (1) Arm Workout
  • (1) Full Body Workout

3. Fitness Level:

Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.

If you’re looking for a full body workout plan for beginners, follow our Beginner Workout Plan.

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.

4. Cost:

FREE! No sign up needed, this is a FREE Workout Plan.

Workout and Meal Plan FAQs

What Is The Best Workout Plan?

I believe the best workout plan is one you can stick to in the long-term. A well-rounded weekly workout routine includes cardiovascular exercise, strength training, mobility, daily steps and rest days to promote overall fitness and well-being.

How Much Protein Should You Eat To Build Muscle Mass?

If you’re regularly working out and looking to gain muscle, you need to be fueling your body with high-quality sources of protein. A popular guideline is to aim for one gram of protein per pound of bodyweight. I personally aim for 30 grams of protein at each meal. Popular sources of protein include lentils, tofu, eggs, greek yogurt, cottage cheese, chicken breast, and beef. You can supplement your protein intake by adding protein powder/protein shakes or protein bars to your diet.

two women performing dumbbell chop

How To Download and Use This 14-Day Workout Plan

  1. Download the 14-Day Fitness Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the full video on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 2-Week Challenge #19.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

More FREE Workout Programs

Share on Pinterest: Home Workout Meal Plan

woman holding dumbbell with calendar image overlayed showing home workout meal 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.

About Our Sponsor

This is a sponsored post in partnership with the Northern Pulse Growers Association. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

Northern Pulse Growers Association

The Northern Pulse Growers Association is a nonprofit association representing dry pea, lentil, chickpea, lupin and fava bean growers from Montana and North Dakota (where 80-85% of pulses are grown).

Learn More + Get Simple Pulse Recipes

This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

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