14 Day Challenge + 2 Week Workout Plan #5
Dumbbell strength training, HIIT cardio and full body stretching — this 14 Day Challenge is designed to help you stay motivated to workout at home. New workouts daily, with guided workout videos, using minimal equipment. Download your free 2-week workout plan today!
LET’S GET STARTED
Download Your FREE Workout Plan Here
Download the PDF calendar for this 14-day workout plan so you can easily access your daily workouts.
Download Plan
What’s the BEST Home Workout Plan? One you’ll actually DO!
So we’re back with another NEW 14-Day Workout Challenge #5.
If you’re new around here, this is our fifth, 2-week workout challenge. That said, you can complete the workout challenges in any order!
This 2-Week Workout Plan includes a variety of home workouts for weight loss and muscle building like: dumbbell strength training, HIIT, cardio barre, ab workouts and full body stretching.
And if you’re looking for a meal plan to accompany this 2 Week Shred, check out this 7 Day Meal Plan + Grocery List.
14 Day Workout Program Details
1. Gym Equipment Needed:
A Set of Dumbbells. Most of the daily workouts require a set of dumbbells, but they can also be done with bodyweight alone. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds for the strength workouts and 2-5 pounds for the barre workouts. Remember muscle building happens with lifting weights.
Optional Exercise Equipment:
Mini Loop Resistance Band. You can add a resistance band to the leg exercises to increase the intensity. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).
2. Time Requirement:
Varies from 25-45 minutes a day, 5-6 days per week. You can always take more rest days as needed!
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 each week. Choose three full body workouts OR choose:
- One Leg Day (lower body)
- One Arm Day (upper body)
- One Full Body Training Day
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.
3. Fitness Level:
Intermediate-to-Advanced with modifications offered for all fitness levels.
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 14-Day Workout Plan.
This 14 Day Challenge is for Anyone Looking To:
- Build Lean Muscle
- Burn Calories and Lose Weight
- Create a Consistent Fitness Routine At Home
Program FAQs
Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
How To Download and Use This 14-Day Workout Plan
- Download the 14-Day Fitness Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
- Save this workout calendar to your mobile device home screen for easy access.
- Open this workout calendar pdf in the safari browser on your phone.
- Tap the bottom arrow in the center of your screen.
- Select ‘Add to Home Screen’.
- Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below.
- You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 14-Day Workout Challenge #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.
Find This Workout Plan On YouTube
Youtube Playlist
14-Day Workout Plan: WEEK 1
Day 1: 25-Minute Toned Arms Workout
- YouTube Link: 30-Minute TONED ARMS Workout with Dumbbells
- Workout Time: 25 Minutes
- Equipment: Dumbbells
- Pregnancy Modifications: Option to sub this 15-Minute Pregnancy Arm Workout x2.
Day 2: 10-Minute Glute Activation AND 20-Minute Booty Band Legs, Core + Cardio
- YouTube Links: 10-Minute GLUTE ACTIVATION Warm Up AND 20-Minute Resistance Band Workout
- Workout Time: 30 Minutes
- Equipment: Mini Loop Resistance Band
- Pregnancy Modifications: Take low-impact options as needed, and add an incline to all plank/core work as needed.
Day 3: 30-Minute Yoga Sculpt
- YouTube Link: 30-Minute YOGA SCULPT
- Workout Time: 30 Minutes
- Equipment: Optional Light Dumbbells
- Pregnancy Modifications: Avoid twists and modify core work as needed. Or sub this 30-Minute Prenatal Yoga At Home.
Day 4: Rest Day Full Body Stretch OR optional 10-Minute Cardio Kickboxing Tabata
- YouTube Links: 10-Minute Full Body Stretch AND 10-Minute CARDIO KICKBOXING Tabata Workout
- Workout Time: 10 Minutes
- Equipment: No Equipment, Bodyweight
- Pregnancy Modifications: Take the cardio kickboxing workout at your pace!
Day 5: 45-Minute Full Body Pyramid
- YouTube Link: 45-Minute FULL BODY Dumbbell Strength Training
- Workout Time: 45 Minutes
- Equipment: Dumbbells
- Pregnancy Modifications: This is intense, but you can make it work with modifications and low impact options. Or sub 35-Minute Advanced Pregnancy Workout At Home.
Day 6: 7 Best Strength Training Exercises for Women
- YouTube Link: 30-Minute Workout: Full Body Strength Training For Women
- Workout Time: 30 Minutes
- Equipment: Dumbbells
Day 7: Rest Day Full Body Stretching Routine
- YouTube Link: 10-Minute Full Body Stretch
- Workout Time: 10 Minutes
- Equipment: No Equipment, Bodyweight
14 Day Workout Plan: WEEK 2
Day 8: 30-Minute Dumbbell Arm Workout
- YouTube Link: 30-Minute Arm Workout with Dumbbells
- Workout Time: 30 Minutes
- Equipment: Dumbbells
- Pregnancy Modifications: Take low impact options and I highly suggest taking the plank movements up to a chair, bench or countertop to add an incline. Option to sub this 15-Minute Pregnancy Arm Workout x2.
Day 9: 30-Minute Booty Building Workout
- YouTube Link: 30-Minute BOOTY BUILDING Workout
- Workout Time: 30 Minutes
- Equipment: Dumbbells and Optional Chair or Bench
- Pregnancy Modifications: Modify to make low-impact as needed! If you’re not comfortable on your back, skip the glute bridges or perform elevated hip thrusts.
Day 10: 30-Minute Power Barre
- YouTube Link: 30-Minute Power Cardio Barre Workout
- Workout Time: 30 Minutes
- Equipment: Optional Light Dumbbells
- Pregnancy Modifications: Sub this 25-Minute Prenatal Barre Workout.
Day 11: Rest Day Full Body Stretch OR optional 15-Minute HIIT Cardio (High Impact or Low Impact)
- YouTube Links: 10-Minute Full Body Stretch OR 15-Minute Full Body HIIT Cardio Workout OR 15-Minute LOW IMPACT HIIT Cardio Workout (we recently re-filmed the low impact version, you can try that, too! 15-Minute Low Impact HIIT Cardio Workout)
- Workout Time: 10-15 Minutes
- Equipment: No Equipment, Bodyweight
Day 12: 35-Minute Full Body Pyramid
- YouTube Link: 30-Minute Full Body Workout with Dumbbells
- Workout Time: 35 Minutes
- Equipment: Dumbbells
- Pregnancy Modifications: Option to sub this 35-Minute Advanced Pregnancy Workout At Home.
Day 13: The Best Full Body Workout AND 7-Minute Abs
- YouTube Links: The BEST Full Body Workout AND Intense 7-Minute Ab Workout with No Equipment
- Workout Time: 30 Minutes
- Equipment: Dumbbells
- Pregnancy Modifications: Take low impact options as needed in the full body workout and sub this 10-Minute Pregnancy Ab Workout for 7-Minute Abs.
Day 14: Rest Day Full Body Stretching Routine
- YouTube Link: 10-Minute Full Body Stretch
- Workout Time: 10 Minutes
- Equipment: No Equipment, Bodyweight
Wondering Which Workout Program To Do Next?
- 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.
- HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
Pin this 14-Day Workout Plan + 2-Week Challenge
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.
2 comments
Super excited about these, but when I clicked the ‘glute activation’ workout (Day 2 of the 14 day challenge), it looks like the page cannot be found.
Liz! So glad you’re excited about this new challenge! Yes, the ‘glute activation’ workout is a NEW workout that hits the blog next Tuesday — so it’s not live yet…stay tuned. -Lindsey