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Home Workout Plans and Calendars: FAQs

Train like an athlete – in your own home. Our FREE Home Workout Plans are designed to build strength at home with motivating, follow-along guided videos on YouTube. Here you’ll find answers to some of the most commonly asked questions about our workout programs.

FAQ Quick Links:

• Which Workout Plan Should I Start With?
• How Do I Access The Daily Workouts?
• What Equipment Is Needed?
• When Can I Start The Calendars?
• What Types Of Workouts Are Included?
• What Are Your Most Popular Workout Plans?
• How Do I Adapt The Workout Plans As A Runner?
• How Do I Adapt The Workout Plans for My Fitness Level?
• How To Determine How Fit You Are
• How Often Should You Test Your Fitness?
• How To Warm Up Before A Workout
• How To Cool Down After A Workout
• What To Do On Your Rest Days

Which Workout Plan Should I Start With?

If you’re new to working out or returning to fitness after an injury or break:

If you are looking for an advanced program:

*We have a variety of advanced programs available. We recommend beginning with Strong 20 and completing two rounds (making the 14-day program a 28-day program) before starting Stronger 25. Then, complete two rounds of Stronger 25 before starting SplitStrong 35. Then, complete two rounds of SplitStrong 35 before starting Build 30. Then, complete two rounds of Build 30 before starting MetCon 100. Finally, complete two rounds of MetCon 100 before starting HIITStrong 35.

Pregnant or Postpartum?

How The Workout Calendars Work

How Do I Access The Daily Workouts?

1. Each challenge has a unique blog post that includes a PDF Calendar Download with clickable links to each day’s workout.
2. Hover over and then click on the bold text each day to access the workout video on nourishmovelove.com. Alternatively, you can bookmark the webpage for reference.
3. You’ll find clickable links to each daily workout broken down week-by-week in the blog posts. You’ll also find a Youtube playlist with all the videos for that specific challenge linked within the post.

What Equipment Is Needed?

A set of dumbbells.

Most of the workouts require a set of dumbbells, but they can also be done with just your bodyweight. Each workout will have a recommended dumbbell weight, usually between 8-20 pounds. Here are the dumbbells I recommend for at home workouts.

You can always perform the dumbbell exercises without weights if you don’t have equipment available. There are also options to add additional pieces of equipment like a mini loop resistance band, kettlebell and foam roller. Find more of my home gym essentials here.

When Can I Start The Calendars?

You can start these challenges at ANY TIME. No special sign up needed, all the information you need is within each challenge’s blog post. If you’d like to follow along with the workout plan that our team is doing, join our email list to get weekly workout plans delivered to your inbox every Sunday.

What Types Of Workouts Are Included?

The workout challenges consist of a variety of workout formats — from weight training and strength training, to HIIT cardio, barre and yoga sculpt. That means you might come across workout formats that are new to you, or not the kind of workouts you typically do.

I encourage you to give every workout format at try! Adding variety to your fitness routine is an important way to continue challenging your body and avoid fitness plateaus.

What Are Your Most Popular Workout Plans?

Strong 20, Stronger 25, SplitStrong 35, and Build 30 are our most popular strength-focused workout plans to date. These strength programs split train specific muscle groups every day to build strength and gain muscle definition while providing appropriate rest and muscle recovery so you feel STRONG and energized.

HIITStrong 35 and MetCon 100 are our most popular HIIT workout plans. HIITStrong 35 is a HIIT and strength training program designed to help you build muscle, burn fat AND train like an athlete at home. MetCon 100 is a metabolic conditioning that will challenge you to complete 100 reps of a strength and endurance exercise each day.

We recommend beginning with Strong 20 and completing two rounds (making the 14-day program a 28-day program) before starting Stronger 25. Then, complete two rounds of Stronger 25 before starting SplitStrong 35. Then, complete two rounds of SplitStrong 35 before starting Build 30. Then, complete two rounds of Build 30 before starting MetCon 100. Finally, complete two rounds of MetCon 100 before starting HIITStrong 35.

Adapting the Plans

How Do I Adapt The Workout Plans As A Runner?

Strength training is so important for runners. I recommend choosing 3 workouts for the week and filling in your runs on alternating days. I would recommend choosing:

• (1) Full Body Strength Workout
• (1) Upper Body Strength Workout
• (1) Lower Body Strength Workout

We also created a 2-Week Strength and Running Plan #1 and 2-Week Strength and Running Plan #2 for runners.

How Do I Adapt The Workout Plans For My Fitness Level?

Each workout included in our fitness plans can be scaled up or down to match your fitness level and goals. You know your body best.

Although most of the workout videos include modifications, you can always adapt exercises to better suit your needs and goals.

How To Determine How Fit You Are

Take my fitness test with specific metrics to assess your strength, endurance, flexibility and mobility. Complete this fitness test, then use the results to set fitness goals and track your progress.

How Often Should You Test Your Fitness?

If you follow a regular strength training workout plan, you will want to be retesting roughly every four to eight weeks. This gives your body time to adapt to training and improve your cardiovascular function or muscle endurance depending on your fitness goals.

Trainer Tips from Lindsey

How To Warm Up Before A Workout

Properly warming up and cooling down are essential parts of any workout (that often get skipped, I’m guilty of this too). If you’d like a longer warm up, I recommend adding on this guided 5-Minute Warm Up Video for At Home Workouts.

How To Cool Down After A Workout

The goal of a cool down is to bring down your heart rate and body temperature. I personally like to cool down with this 10-Minute Full Body Stretch Routine.

What To Do On Your Rest Days

Rest! It’s so important to give your body time to repair the muscle you’re working so hard to grow. You can go on a walk or do some gentle stretching if you feel like you need it, but I really encourage you to take your rest days seriously. You can find my go-to mobility routine here, and some of my favorite guided stretching and recovery day routines here.

Get All Of My Free Workout Plans Here!

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