Build strength and get fit at home with this Free 2-Week Workout and Meal Plan. This complete workout program includes a variety of strength training, cardio, mobility and core workouts to build functional strength and endurance. Bonus: this 14-Day Challenge also includes a free healthy meal plan full of easy and healthy dinners.
LET’S GET STARTED
Download Your FREE Workout Plan Here
Download the PDF calendar for this 14-day workout plan so you can easily access your daily workouts.
Download PlanFunctional workouts and family-friendly meals – you get it all in this 2-week workout and meal plan.
Whether you’re looking to build a consistent exercise routine or level up your current home workouts, following a well-rounded two week workout plan is the best place to start.
This complete workout plan includes a variety of workouts, hitting all the major muscle groups over the course of two weeks. From upper body workouts to lower body strength training sessions and functional mobility training.
BONUS: our amazing friends The Real Food Dietitians created a Free 2-Week Meal Plan to accompany this free home workout plan.
This 14-Day Workout Plan and Meal Plan is all brought to you for FREE thanks to our brand partner — The Northern Pulse Growers Association.
14 Day Workout Program Details
1. Gym Equipment Needed:
A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.
Optional Exercise Equipment:
Mini Loop Resistance Band. You can add a resistance band to the leg exercises to increase the intensity. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).
2. Time Requirement:
Varies from 15-40 minutes a day, 5-6 days per week. You can always take more rest days as needed.
If you’re a runner and want to incorporate running into this full body workout plan, I suggest completing three of the strength training workouts each week. Choose three full body workouts OR choose:
- One Leg Day (lower body)
- One Arm Day (upper body)
- One Full Body Training Day
You want to strength train your major muscle groups three times per week. Add running on the other days or add a run to arm days if time allows.
3. Fitness Level:
Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.
If you’re looking for a full body workout plan for beginners, follow our Beginner Workout Plan.
If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. If I don’t recommend a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout.
4. Cost:
FREE! No sign up needed, this is a FREE Workout Plan.
This 2 Week Workout Plan is for Anyone Looking to:
- Increase strength in the upper body, specifically the arms, biceps, triceps, shoulders and chest muscles.
- Build muscle in the lower body and leg muscles, specifically the quads, hamstrings and glutes.
- Improve athletic and cardiovascular fitness level.
- Burn calories, lose weight and burn fat at home.
- Establish a solid weekly workout routine at home in just two weeks.
- Workout around 30 minutes a day, with one to two rest days per week.
Program FAQs
Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
How To Download and Use This 14-Day Workout Plan
GET YOUR MEAL PLAN
Download Your FREE Meal Plan
A made-for-you meal plan with two weeks of family-friendly meals AND a grocery list!
Get Meal PlanWeekly Workout Plan: Week 1
Day 1: 35-Minute Full Body Dumbbell Workout
Day 2: 25-Minute Dumbbell Arm Workout
Day 3: 30-Minute Dumbbell Leg Workout (Strength, Power and Isometrics)
Day 4: 5-Minute Daily Mobility AND 7-Minute Standing Ab Circuit Workout
Day 5: 35-Minute Leg and Shoulder Workout (EMOM)
Day 6: 15-Minute Barre Workout AND Walk/Jog (Goal: 10K Steps)
Day 7: Rest Day 15-Minute Full Body Mobility AND/OR 10-Minute Morning Stretch
Weekly Workout Plan: Week 2
Day 8: 30-Minute Full Body Strength Workout
Day 9: 30-Minute Dumbbell Arms (Strength, Power and Isometrics)
Day 10: 20-Minute Dumbbell Leg Workout
Day 11: 5-Minute Daily Mobility AND 10-Minute Oblique Workout
Day 12: 40-Minute Dumbbell HIIT Pyramid
Day 13: 15-Minute Power Yoga AND Walk/Jog (Goal: 10K Steps)
Day 14: Rest Day 15-Minute Full Body Mobility AND/OR 10-Minute Morning Stretch
Wondering Which Workout Program To Do Next?
- Strong 20 is a low impact, functional strength training program. This is the program I recommend most people start with. Repeat Strong 20 x 2-3 times before advancing to Stronger 25.
- Stronger 25 builds off Strong 20, adding more intensity and complex moves. Complete Stronger 25 x 2-3 times before moving on to SplitStrong 35.
- SplitStrong 35 is a strength-focused split training workout plan. SplitStrong is designed to build a solid base of foundational strength and support muscle growth. Complete SplitStrong 35 x 2-3 times before moving on to HIITStrong 35.
- HIITStrong 35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound movements to the strength base you built in SplitStrong.
- Zero 30 is a no equipment, high intensity 2-week program. This bodyweight program is perfect for traveling or getting your heart rate up on-the-go.
More FREE Workout Programs
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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.
This is a sponsored post in partnership with the Northern Pulse Growers Association . All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.
The Northern Pulse Growers Association is a nonprofit association representing dry pea, lentil, chickpea, lupin and fava bean growers from Montana and North Dakota (where 80-85% of pulses are grown).
The 2020–2025 Dietary Guidelines recommends adding 1.5 cups of pulses per week to your diet, or 1/2 cup serving three times a week (U.S. Department of Health and Human Services).
My go-to easy lunch is an avocado and chickpea smash wrap.
We talk a lot about heart health around here – it’s something that’s personally important to me and one of my major motivators for staying active and eating well.
Pulses are a great heart-healthy food to add to your diet, as they can lower blood cholesterol, reduce blood pressure and help with weight management, which are all risk factors for heart disease.
Bonus: pulses are an easy source of fiber and protein that my whole family enjoys. My kids love lentils and chickpeas in particular, and I love how easy it is to boost the nutritional value of a meal by adding either to pastas, sheet pan meals, soups and salads!
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.