March 18

14-Day Workout Plan (30 Minute Workout Video)

By fitness

March 18, 2022



Download your FREE 2-Week Workout Plan PDF Calendar! A 14-Day exercise problem designed to construct power and burn fats at residence. Quick exercises, half-hour or much less, and easy wholesome meals!

A BRAND NEW exercise and meal plan, centered on EFFICIENCY. All the house exercises and recipes included on this problem could be knocked out in round half-hour.

From higher physique power to leg and glute burnouts and coronary heart pumping HIIT interval circuits, this fast exercise plan covers your entire main muscle teams in round half-hour a day.

Perfect if you wish to obtain your health objectives with a busy schedule.

BONUS: our superb pals The Real Food Dietitians created a FREE 2-Week Meal Plan to accompany this free residence exercise plan.

This 14-Day Workout Plan and Meal Plan is all dropped at you for FREE due to our manufacturers companions — ButcherBox and Primal Kitchen®.

14-Day Challenge hero image, showing woman curling two dumbbells up towards her shoulders

This Quick Workout Plan is for Anyone Looking to:

  • Burn energy and construct muscle at residence or on the health club
  • Improve athletic and cardio efficiency
  • Establish a strong weekly exercise routine at residence for weight reduction
  • Workout round half-hour a day
Free 2-week home workout plan calendar graphic with clickable links (pdf download) quick workouts at home

Home Workout Plan Details:

1. Exercise Equipment Needed:

  • A Set of Dumbbells. Most of the day by day exercises require a set of dumbbells. Each weight coaching exercise can have a really useful dumbbell weight, often between 8-20 kilos. You desire a weight heavy sufficient that your previous couple of reps are a wrestle, however you're nonetheless in a position to full the exercise with good type.

Optional Exercise Equipment: 

2. Time Requirement: 

Varies from 10-minute exercises to 30-minute exercises, 5-6 days per week.

You can at all times take extra relaxation days as wanted. And reduce to 3-4 days per week, if selecting 3-4 exercises I counsel: 

  • One Leg Workout
  • One Arm Workout
  • One-Two Full Body Workouts

3. Fitness Level:

Intermediate to superior, with modifications supplied for all health ranges within the day by day exercise movies.

If you’re searching for a full physique exercise plan for freshmen, comply with this Fitness Beginner Workout Plan

4. Cost:

FREE! No enroll wanted, it is a FREE “Quick Workouts” Workout Plan.

Free 14-Day Home Workout Plan and Meal Plan; image shows woman performing halo exercise with a dumbbell

How to Use this 2-Week Workout Plan:

  1. Download the Quick Workouts Plan PDF by clicking right here, or bookmark this webpage for reference as weekly exercises are outlined beneath. 
  2. Save this exercise calendar to your cellular gadget residence display screen for simple entry.
    1. Open this exercise calendar pdf within the safari browser in your cellphone.
    2. Tap the underside arrow within the middle of your display screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over after which click on on the daring textual content every day to entry the full-length, actual time exercise video on nourishmovelove.com. Or scroll down to search out the day by day exercises on YouTube beneath.
  4. You may entry all the residence exercise movies on this exercise problem calendar on YouTube through this YouTube Playlist: 14-Day Challenge #11.
  5. Share your day by day exercises with me by tagging @nourishmovelove on social and ‘Pin’ the day by day exercises on Pinterest so you are able to do them once more.

Questions? Get all of our exercise plan FAQs and coaching program ideas right here.

2-Week Fast and Easy Meal Plan and Grocery List (pdf download)

Weekly Workout Plan: Week 1

free weekly workout plan week 1 of 14-day challenge, daily quick workouts with weights

Day 1: 30-Minute Booty Building Leg Workout

Day 2: 30-Minute Pull Workout (Back and Biceps)

Day 3: 25-Minute Leg Supersets

  • Workout Time: 25 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 25-Minute Superset Leg Workout with Dumbbells
  • Pregnancy Modifications: There is a modifier on this exercise video. Follow Rachel (on the left within the video) for low influence modifications. Note, Lindsey was pregnant once we filmed this exercise, however you might need to take extra modifications as your being pregnant progresses.

Day 4: Rest Day 10-Minute Morning Stretch OR 10-Minute Weighted Abs

Day 5: 25-Minute Arms and Abs Superset

Day 6: 35-Minute Full Body Strength and Conditioning Workout

Day 7: Rest Day 10-Minute Stretch/Mobility OR 10-Minute Foam Rolling

Full Week Workout Plan for Women (With Videos)!

Weekly Workout Plan: Week 2

free weekly workout plan week 2 of 14-day challenge, quick workouts at home

Day 8: 30-Minute Legs and Core AMRAP

Day 9: 30-Minute Push Workout (Chest, Shoulders and Triceps)

Day 10: 30-Minute No Repeats Leg Day

Day 11: Rest Day 10-Minute Morning Stretch OR 15-Minute Cardio Workout (High Impact) OR (Low Impact)

Day 12: 25-Minute Arms and Back

  • Workout Time: 25 Minutes
  • Equipment: Dumbbells and Optional Bench or Exercise Ball
  • YouTube Link: 25-Minute Arms and Back Workout
  • Pregnancy Modifications: Follow together with Lindsey, who's displaying being pregnant modifications within the video.

Day 13: 35-Minute Full Body Strength and HIIT

Day 14: Rest Day 10-Minute Stretch/Mobility OR 10-Minute Foam Rolling

Share on Pinterest: FREE 2-Week Workout Plan At Home

FREE 2-Week Workout Plan at home (pdf download with quick workouts) pin for pinterest. Image showing woman performing overhead tricep extensions with dumbbell.

We have Free 7-Day, 14-Day and 30-Day Workout Plans for all health ranges:

Note: earlier than starting any new train program you must seek the advice of together with your doctor or midwife. The info supplied with this exercise problem is meant for common info and use; it doesn't embody particular, individualized suggestions and isn't meant as medical recommendation. Before you start any new train program Nourish Move Love, LLC recommends that you just seek the advice of together with your doctor. Nourish Move Love, LLC primarily educates purchasers to imagine extra private accountability for his or her well being by adopting a wholesome and lively life-style.

This is a sponsored submit in partnership with ButcherBox and Primal Kitchen. All phrases and opinions are my very own. Thank you for supporting Nourish Move Love, making the content material you see on this weblog doable.

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