January 26

FREE Monthly Workout Plan PDF (and Meal Plan)

By fitness

January 26, 2022



Download your FREE Monthly Workout Plan PDF! A 4-week exercise problem designed to construct power and burn fats at dwelling. Daily guided exercise movies starting from 20-40 minutes a day, 5-6 days per week. All you want is a set of dumbbells. AND this free month-to-month exercise plan features a 4-Week Healthy Eating Meal Plan!

Jump to Week 1 | Jump to Week 2

Jump to Week 3 | Jump to Week 4

A brand new 4-week exercise plan to check your power and endurance capabilities (for those who like our longer 35-45 minute power and HIIT exercises, this one’s for you)!

From higher physique sculpt exercises to decrease physique energy lifting and core conditioning – this month-to-month exercise plan hits each main muscle within the physique.

BONUS: our superb mates The Real Food Dietitians created a FREE 4-Week Health Eating Meal Plan to accompany this exercise plan.

This Four Week Workout Plan and Healthy Eating Meal Plan is all delivered to you for FREE because of our manufacturers companions — the MN Beef Council and MN Pork Board.

If you’ve been a follower for awhile, simply studying these associate names ought to make you excited! The MN Beef and MN Pork exercises are identified for being a few of the most high-intensity exercises on NML (and we’ve received some new one’s dropping throughout the month too)!

4-Week Challenge graphic + collage image of 3 workout moves overlayed with workout calendar and meal plan pdf images

This Monthly Workout Plan is for Anyone Looking to:

  • Burn fats and construct muscle at dwelling
  • Improve athletic and cardio efficiency
  • Establish a stable weekly exercise routine at dwelling for weight reduction

Monthly Workout Plan PDF | calendar pdf download with 28 days of home workouts

Home Workout Plan Details:

1. Exercise Equipment Needed:

  • A Set of Dumbbells. Most of the each day exercises require a set of dumbbells. Each weight coaching exercise could have a really helpful dumbbell weight, normally between 8-20 kilos. You desire a weight heavy sufficient that your previous couple of reps are a wrestle, however you might be nonetheless in a position to full the exercise with good kind.

Optional Exercise Equipment: 

2. Time Requirement: 

Varies from 20-45 minutes a day, 5-6 days per week.

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

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

3. Fitness Level:

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

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

4. Cost:

FREE! No enroll wanted, this can be a FREE Monthly Workout Plan.

Want to know extra about adapting this plan for runners, biking, being pregnant or postpartum? Click right here to leap to Workout Plan FAQs.

FREE 4-Week Workout Plan with Health Eating Meal Plan

How to Use this Monthly Workout Plan:

  1. Download the Monthly Workout Plan PDF by clicking right here, or bookmark this webpage for reference as weekly exercises are outlined under. 
  2. Save this exercise calendar to your cellular machine dwelling display screen for simple entry.
    1. Open this exercise calendar pdf within the safari browser in your telephone.
    2. Tap the underside arrow within the heart 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 each day exercises on YouTube under.
  4. You can even entry all the dwelling exercise movies on this exercise problem calendar on YouTube through this YouTube Playlist: 4-Week Challenge #9.
  5. Share your each day exercises with me by tagging @nourishmovelove on social and ‘Pin’ the each day exercises on Pinterest so you are able to do them once more.

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

Real Food RDs Meal Plan

Learn extra about how refueling with high-quality, full proteins like beef and pork, helps assist in muscle restoration: 

  • A 3-ounce serving of lean beef supplies 25 grams of high-quality protein, which is the optimum quantity to assist lively people recuperate from train (Beef Council Strength Guide).
  • Similarly, a 3-ounce serving of lean pork is a wonderful supply of protein, selenium, vitamin B-6, zinc and beta-alanine (type of amino acid present in pork and a vital ingredient in muscle growth).

Monthly Workout Plan: WEEK 1

Workout Plan PDF: Week 1 of Workouts

Day 1: 45-Minute Arms and Abs Workout

Day 2: 25-Minute Leg Supersets

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

Day 3: 35-Minute Full Body Cardio + Strength Training

Day 4: Rest Day 10-Minute Recovery Yoga OR 10-Minute Weighted Abs

Day 5: 35-Minute Legs + Back Workout

  • Workout Time: 35 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 35-Minute Legs + Back Workout with Dumbbells
  • Pregnancy Modifications: Follow the low impression modifications and choice to make all bent over again workouts single-sided and add a chair/bench for core assist. And substitute susceptible again flys with chicken canine.

Day 6: 40-Minute Strength + Cardio Kickboxing Workout

  • Workout Time: 40 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 40-Minute Strength + Cardio Kickboxing Workout
  • Pregnancy Modifications: There is a modifier on this exercise video, comply with Rachel on the left within the video, for low impression modifications. Note, Lindsey was pregnant after we filmed this exercise, however you may want to switch a few of the kickboxing strikes with better core twists as your being pregnant progresses.

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

Monthly Workout Plan: WEEK 2

Workout Plan PDF: Week 2 of Workouts

Day 8: 45-Minute Leg Day Drop Set Workout

Day 9: 25-Minute Chest and Arms Workout

Day 10: 35-Minute Full Body HIIT Pyramid

Day 11: Rest Day 10-Minute Recovery Yoga OR 5-Minute Intense Abs

Day 12: 10-Minute Arms and 15-Minute Cardio Workout

Day 13: 40-Minute Legs and Butt Workout

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

Monthly Workout Plan: WEEK 3

Workout Plan PDF: Week 3 of Workouts

Day 15: 45-Minute Arms and Abs Workout (Drop Set)

Day 16: 30-Minute Leg Workout

Day 17: 35-Minute HIIT Circuit (Full Body)

  • NEW WORKOUT COMING: Goes Live on Wednesday, February sixteenth
  • Workout Time: 35 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 30-Minute Full Body HIIT Circuit
  • Pregnancy Modifications: Lindsey filmed this in her late second trimester of being pregnant, however alternatively you may comply with this 30-Minute Full Body Pregnancy Workout.

Day 18: Rest Day 10-Minute Recovery Yoga OR 7-Minute Abs

Day 19: The Best Strength + HIIT Workout for Women (35-Minutes)

Day 20: 25-Minute Core + Cardio Kickboxing

  • Workout Time: 25 Minutes
  • Equipment: None, Bodyweight Only
  • YouTube Link: 25-Minute High Intensity Cardio Kickboxing Workout
  • Pregnancy Modifications: Slow down the actions, transfer at your tempo and add an incline to all plank/core workouts by putting your fingers on a chair or bench.

Day 21: Rest Day Full Body Stretching Routine OR Full Body Foam Rolling

Monthly Workout Plan: WEEK 4

Workout Plan PDF: Week 4 of Workouts

Day 22: 45-Minute Leg Day Drop Set Workout

Day 23: 15-Minute Tabata Arms and 10-Minute Cardio Tabata 

Day 24: 35-Minute Full Body Circuit Workout

Day 25: Rest Day 10-Minute Recovery Yoga OR 10-Minute Standing Abs

Day 26: 30-Minute Cardio + Abs Workout

Day 27: 40-Minute Full Body HIIT Pyramid

Day 28: Rest Day Full Body Stretching Routine OR Full Body Foam Rolling

Share on Pinterest: FREE Monthly Workout Plan At Home

FREE Monthly Workout Plan At Home (PDF DOWNLOAD)

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 need to seek the advice of together with your doctor or midwife. The info supplied with this exercise problem is meant for basic 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 simply seek the advice of together with your doctor. Nourish Move Love, LLC primarily educates shoppers to imagine extra private duty for his or her well being by adopting a wholesome and lively way of life.

About Our Sponsors

This is a sponsored submit in partnership with the Minnesota Beef Council and the Minnesota Pork Board. All phrases and opinions are my very own. Thank you for supporting Nourish Move Love, making the content material you see on this weblog potential.

Minnesota Beef Council

The Minnesota Beef Council is devoted to strengthening beef demand by responsibly offering a protected, healthful, wholesome and scrumptious consuming expertise.

The Minnesota Beef Council is funded and managed by beef farmers and ranchers. The Council supplies beef promotion, advertising, analysis and education schemes for beef and beef merchandise.

Minnesota Pork Board

The Minnesota Pork Board (MPB) is funded by the three,000 pig farming households in Minnesota and presents distinctive worth to farmers and shoppers via analysis, training, and promotion of pork.

This submit does embody affiliate hyperlinks and I earn a small fee on merchandise bought utilizing these hyperlinks (at no further value to you). All phrases and opinions are my very own. Thank you for supporting Nourish Move Love.





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