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4-Week Workout Plan #7 (Free Meal Plan Included)

Download your FREE, 4 Week Workout Plan (and healthy eating meal plan)! New workouts daily, with guided workout videos on YouTube, designed to get you fitter and stronger at home in just 28 days. From full body dumbbell strength training to HIIT cardio and yoga sculpt; every workout is 45 minutes or less!

This FREE, 4-Week Home Workout Plan includes:

• 28 guided home workouts (with YouTube videos, led by personal trainer Lindsey Bomgren)
• Using minimal equipment, dumbbells and resistance bands
• All workouts are 45 minutes or less

AND it’s our first workout program that also includes a Free, 4-Week Meal Plan (created by The Real Food RD’s).

This Four Week Workout Plan and Healthy Eating Meal Plan is all brought to you for FREE thanks to our brands partners — the MN Beef Council and MN Pork Board.

If you’ve been a follower for a while, just reading those partner names should make you excited! The MN Beef and MN Pork workouts are known for being some of the most challenging home workouts on NML!

This 4-Week Home Workout Plan is for Anyone Looking To:

• Build Lean Muscle At Home
• Increase Daily Exercise and Lose Weight
• Create a Consistent Fitness Routine At Home

Learn more about how refueling with high-quality, complete proteins like beef and pork, helps aid in muscle recovery: 

• A 3-ounce serving of lean beef provides between 25 grams of high-quality protein, which is the optimal amount to help active individuals recover from exercise (Beef Council Strength Guide). Learn more about the essential vitamins, minerals and nutrients included in one serving of beef here.
• Similarly, a 3-ounce serving of lean pork is an excellent source of protein, selenium, vitamin B-6, zinc and beta-alanine (form of amino acid found in pork and a crucial element in muscle development). Learn more about the essential vitamins, minerals and nutrients included in one serving of pork here.

4-Week Workout Challenge: WEEK 1

Day 1: 30-Minute MN Beef: Full Body Strength Training Workout

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Link: 30-Minute Strength Workout
• Pregnancy Modifications: Take low impact options and modify as needed. Alternatively, you can substitute this 30-Minute Full Body Strength Workout.

Day 2: 30-Minute Toned Arms and optional 5-Minute Abs

• Workout Time: 30-35 Minutes
• Equipment: Dumbbells
• YouTube Links: 30-Minute TONED ARMS Workout with Dumbbells and 5-Minute Abs Workout At Home
• Pregnancy Modifications: If you’re not comfortable laying on your back, you can add a stability ball for some of the toned arms workout, or sub this 15-Minute Pregnancy Arm Workout x2. I recommend subbing this 10-Minute Pregnancy Abs Workout for the 5-Minute Abs.

Day 3: 45-Minute MN Pork: Drop Set Leg Workout

• Workout Time: 45 Minutes
• Equipment: Dumbbells and Optional Mini Loop Resistance Band
• YouTube Link: 45-Minute Leg Day Workout for Women
• Pregnancy Modifications: Slow it down and drop weights as needed.

Day 4: Rest Day Full Body Stretch OR optional 10-Minute Lower Abs

• Workout Time: 10 Minutes
• Equipment: No Equipment, Bodyweight
• YouTube Links: 10-Minute Full Body Stretch Routine + Cool Down for At Home Workouts OR The BEST Lower Ab Workout For Women
• Pregnancy Modifications: I would sub this 10-Minute Pregnancy Abs Workout for the Lower Abs Workout.

Day 5: 30-Minute Yoga Sculpt and optional 5-Minute Fat Burn

• Workout Time: 30-35 Minutes
• Equipment: Optional Light Dumbbells
• YouTube Links: 30-Minute YOGA SCULPT and 5-Minute FAT BURNING Workout
• Pregnancy Modifications: I recommend subbing this 30-Minute Prenatal Yoga At Home for the yoga sculpt and this Low Impact Cardio for the 5-Minute Fat Burn.

Day 6: 30-Minute Full Body Pyramid Workout

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Link: 30-Minute FULL BODY Strength Training + Cardio Workout At Home
• Pregnancy Modifications: Take low impact options as needed for the cardio moves and add an incline to push ups. Option to sub this 35-Minute Advanced Pregnancy Workout At Home.

Day 7: Rest Day Full Body Stretching Routine

• Workout Time: 10 Minutes
• Equipment: No Equipment, Bodyweight
• YouTube Link: 10-Minute Full Body Stretch Routine + Cool Down for At Home Workouts

4-Week Workout Challenge: WEEK 2

Day 8: 30-Minute MN Beef: Full Body Circuit Training Workout

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Link: 30-Minute Full Body CIRCUIT WORKOUT with Dumbbells
• Pregnancy Modifications: Take it at your pace and add an incline to planks, push ups and burpees. And sub quadruped bird dog for the core exercises on your back! Option to sub this 35-Minute Advanced Pregnancy Workout At Home.

Day 9: The 8 Best Resistance Band Leg Exercises and optional 8-Minute Butt Workout

• Workout Time: 30-38 Minutes
• Equipment: Mini Loop Resistance Band
• YouTube Links: 30-Minute Resistance Band Leg Workout and 8-Minute BOOTY Workout At Home

Day 10: 45-Minute MN Pork: Drop Set Arms + Abs Workout

• Workout Time: 45 Minutes
• Equipment: Dumbbells
• YouTube Link: 45-Minute Arms and Abs Workout | Dumbbells, Drop Set Format
• Pregnancy Modification: For the second we suggest substituting this 25-Minute Arms and Abs Superset Workout and for the third trimester substitute this 30-Minute Pregnancy Arm Workout.

Day 11: Rest Day Full Body Stretch OR optional 10-Minute Cardio Kickboxing Tabata

• Workout Time: 10 Minutes
• Equipment: No Equipment, Bodyweight
• YouTube Links: 10-Minute Full Body Stretch Routine + Cool Down for At Home Workouts OR 10-Minute CARDIO KICKBOXING Tabata Workout
• Pregnancy Modifications: I would sub this Low Impact Cardio for the cardio kickboxing.

Day 12: 20-Minute Barre Class and optional 10-Minute Barre Core

• Workout Time: 20-30 Minutes
• Equipment: Optional Light Dumbbells
• YouTube Links: 20-Minute At-Home Barre Workout and 10-Minute Mat Ab Workout
• Pregnancy Modifications: I would sub this 10-Minute Pregnancy Abs Workout for the Barre Core.

Day 13: 45-Minute Full Body Pyramid

• Workout Time: 45 Minutes
• Equipment: Dumbbells
• YouTube Link: 45-Minute FULL BODY Dumbbell Strength Training
• Pregnancy Modifications: Take it at your pace or sub this 35-Minute Advanced Pregnancy Workout At Home.

Day 14: Rest Day Full Body Stretching Routine

• Workout Time: 10 Minutes
• Equipment: No Equipment, Bodyweight
• YouTube Link: 10-Minute Full Body Stretch Routine + Cool Down for At Home Workouts

4-Week Workout Challenge: WEEK 3

Day 15: 35-Minute MN Beef: Full Body Pyramid

• Workout Time: 35 Minutes
• Equipment: Dumbbells
• YouTube Link: PYRAMID WORKOUT: 30-Minute Full Body Strength + HIIT Workout with Dumbbells
• Pregnancy Modifications: This is a TOUGH one, but you can take it at your pace and make it low impact. Take all push ups and planks from an incline. Alternatively substitute this 30-Minute Low Impact HIIT Workout.

Day 16: 30-Minute Dumbbell Arm Workout and optional 5-Minute Abs

• Workout Time: 30-35 Minutes
• Equipment: Dumbbells
• YouTube Links: 30-Minute Dumbbell Arm Workout and 5-Minute Abs Workout At Home
• Pregnancy Modifications: I would sub this 10-Minute Pregnancy Abs Workout for the ab workout.

Day 17: 45-Minute MN Pork: Drop Set Leg Workout

• Workout Time: 45 Minutes
• Equipment: Dumbbells and Optional Mini Loop Resistance Band
• YouTube Link: 45-Minute Leg Day Workout for Women
• Pregnancy Modifications: Slow it down and drop weights as needed.

Day 18: Rest Day Stretching or optional  15-Minute Power Yoga

• Workout Time: 15 Minutes
• Equipment: No Equipment, Bodyweight
• YouTube Links: 10-Minute Full Body Stretch Routine + Cool Down for At Home Workouts OR 15-Minute Power Yoga
• Pregnancy Modifications: I would sub this 10-Minute Prenatal Pilates for the power yoga.

Day 19: 30-Minute Barre Boxing

• Workout Time: 30 Minutes
• Equipment: Optional Light Dumbbells
• YouTube Link: 30-Minute Barre Boxing Workout At Home
• Pregnancy Modifications: Option to sub this 25-Minute Prenatal Barre Workout.

Day 20: 35-Minute Full Body Dumbbell Strength + HIIT Workout (YouTube Exclusive)

• Workout Time: 35 Minutes
• Equipment: Dumbbells and optional Mini Loop Resistance Band and bench, step or chair
• YouTube Link: 35-Minute INTENSE Full Body Strength + HIIT Home Workout
• Pregnancy Modifications: This is intense. I’d substitute this 30-Minute Low Impact HIIT Workout.

Day 21: Rest Day Full Body Stretching Routine

• Workout Time: 10 Minutes
• Equipment: No Equipment, Bodyweight
• YouTube Link: 10-Minute Full Body Stretch Routine + Cool Down for At Home Workouts

4-Week Workout Challenge: WEEK 4

Day 22: 30-Minute MN Beef: Full Body Circuit (40-30-20)

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Link: 30-Minute FULL BODY Dumbbell Workout AT HOME
• Pregnancy Modifications: Take it at your pace or sub this 30-Minute Low Impact HIIT Workout.

Day 23: 30-Minute Leg Workout and optional 10-Minute Glute Activation

• Workout Time: 30-40 Minutes
• Equipment: Dumbbells and Mini Loop Resistance Band
• YouTube Links: 30-Minute LEG WORKOUT At-Home with Dumbbells and 10-Minute GLUTE ACTIVATION Warm Up
• Pregnancy Modifications: You can sub this 30-Minute Leg Workout, No Lunges if lunges don’t feel good for you anymore!

Day 24: 45-Minute MN Pork: Drop Set Arms + Abs Workout

• Workout Time: 45 Minutes
• Equipment: Dumbbells
• YouTube Link: 45-Minute Arms and Abs Workout | Dumbbells, Drop Set Format
• Pregnancy Modification: For the second we suggest substituting this 25-Minute Arms and Abs Superset Workout and for the third trimester substitute this 30-Minute Pregnancy Arm Workout.

Day 25: Rest Day Stretching OR 15-Minute Low Impact HIIT OR 15-Minute High Impact HIIT

• Workout Time: 10-15 Minutes
• Equipment: No Equipment, Bodyweight
• YouTube Links: 10-Minute Full Body Stretch Routine + Cool Down for At Home Workouts OR 15-Minute LOW IMPACT HIIT Cardio Workout (we recently re-filmed this Low Impact Cardio that you can also try!) OR 15-Minute Full Body HIIT Cardio Workout

Day 26: 30-Minute Barre Blend Workout

• Workout Time: 30 Minutes
• Equipment: Optional Light Dumbbells and Mini Loop Resistance Band
• YouTube Link: 30-Minute BARRE BLEND Workout
• Pregnancy Modifications: Option to sub this 25-Minute Prenatal Barre Workout.

Day 27: Intense, Full Body Pyramid Workout (option to do 1/2 pyramid in 25 minutes or full pyramid in 50 minutes)

• Workout Time: 25-50 Minutes
• Equipment: Dumbbells
• YouTube Link: 50-Minute Full Body PYRAMID Workout
• Pregnancy Modifications: Take it at your pace or sub this 35-Minute Advanced Pregnancy Workout At Home.

Day 28: Rest Day Full Body Stretching Routine

• Workout Time: 10 Minutes
• Equipment: No Equipment, Bodyweight
• YouTube Link: 10-Minute Full Body Stretch Routine + Cool Down for At Home Workouts

Wondering Which Workout Program To Do Next?

1. 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.
2. 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 4-Week 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.

About Our Sponsors

This is a sponsored post in partnership with the Minnesota Beef Council and the Minnesota Pork Board. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

Minnesota Beef Council

The Minnesota Beef Council is dedicated to strengthening beef demand by responsibly providing a safe, wholesome, healthy and delicious eating experience.

The Minnesota Beef Council is funded and managed by beef farmers and ranchers. The Council provides beef promotion, marketing, research and education programs for beef and beef products.

Minnesota Pork Board

The Minnesota Pork Board (MPB) is funded by the 3,000 pig farming families in Minnesota and offers unique value to farmers and consumers through research, education, and promotion of pork.

This post does include affiliate links and I earn a small commission on products purchased using these links (at no additional cost to you). All words and opinions are my own. Thank you for supporting Nourish Move Love.