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®.
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
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.
FREE! No enroll wanted, it is a FREE “Quick Workouts” Workout Plan.
How to Use this 2-Week Workout Plan:
- Download the Quick Workouts Plan PDF by clicking right here, or bookmark this webpage for reference as weekly exercises are outlined beneath.
- Save this exercise calendar to your cellular gadget residence display screen for simple entry.
- Open this exercise calendar pdf within the safari browser in your cellphone.
- Tap the underside arrow within the middle of your display screen.
- Select ‘Add to Home Screen’.
- 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.
- You may entry all the residence exercise movies on this exercise problem calendar on YouTube through this YouTube Playlist: 14-Day Challenge #11.
- 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.
Weekly Workout Plan: Week 1
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
Weekly Workout Plan: Week 2
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
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.
ButcherBox is a meat supply subscription field that delivers:
- 100% Grass-Fed Beef
- Free-Range Organic Chicken
- Humanely Raised Pork
- AND Wild-Caught Seafood
After having a tough time discovering the standard of meat and fish I desired at my native grocery shops, I personally determined to provide ButcherBox a strive; and I’ve by no means regarded again.
Sign up in your first ButcherBox as we speak and get 2 lbs of 100% grass-fed, floor beef added to each field for the lifetime of your membership!! PLUS you’ll get $10 OFF your first field!
Dressings, sauces and condiments made with actual substances—like avocado oil, collagen, oil of oregano and apple cider vinegar—that comprise no dairy, gluten, grain, refined sugar or soy.
From the collagen peptides I add to my espresso each morning to my favourite grilling sauces and marinades – our entire household loves Primal Kitchen!
This submit does embody affiliate hyperlinks and I earn a small fee on merchandise bought utilizing these hyperlinks (at no further price to you). All phrases and opinions are my very own. Thank you for supporting Nourish Move Love.