14-Day Workout Plan + Meal Plan (Free PDF)

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Enhance energy, endurance and suppleness in simply two weeks with this free 14-day exercise plan. This can be a full train routine, designed to focus on all the foremost muscle teams in round half-hour a day. Every every day exercise features a guided video, with modifications for all health ranges. Bonus: this 2-week problem additionally features a free wholesome meal plan filled with fast and straightforward family-friendly meals.

https://youtube.com/watch?v=CFVY6FICy08

 

Energy coaching, cardiovascular conditioning and mobility – this two week shred program contains all of it.

This exercise and meal plan is all dropped at you for FREE due to our model companions — the MN Beef Council and MN Pork Board.

Our MN Beef and MN Pork exercises are identified and liked amongst our neighborhood for being difficult and environment friendly. Once we requested what you suppose probably the most “Holy Bananas” Workouts on NML had been, MN Pork and MN Beef exercises topped the lists.

Four comments praising MN Beef and MN Pork workouts as part of 14 day workout challenge

This 2-Week Health Problem is for Anybody Seeking to:

  • Enhance energy within the higher physique, decrease physique and abs.
  • Enhance athletic and cardiovascular health stage.
  • Enhance core energy, flexibility and mobility.
  • Mix weight coaching and cardio exercises.
  • Burn energy, drop a few pounds and burn fats at dwelling.
  • Set up a stable health routine at dwelling in simply two weeks.

Woman performing low lunge as part of 14 day workout challengeWoman performing low lunge as part of 14 day workout challenge

LET’S GET STARTED

Obtain Your FREE Exercise Plan Right here

Obtain the PDF calendar for this 2-week exercise program so you may simply entry your every day exercises.

Download Plan

BONUS: our wonderful buddies The Real Food Dietitians created a FREE 2-Week Meal Plan to accompany this exercise plan.

two week calendar meal plantwo week calendar meal plan

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

  • A 3-ounce serving of lean beef supplies 25 grams of high-quality protein, which is the optimum quantity to assist energetic people recuperate from train.
  • Equally, a 3-ounce serving of lean pork tenderloin is filled with 23 grams of protein and is a superb supply of important vitamins together with selenium, vitamin B-6, zinc and beta-alanine (type of amino acid present in pork and an important ingredient in muscle improvement). Pork tenderloin and sirloin roast are additionally American Coronary heart Affiliation Coronary heart-Test Licensed meals.

two week healthy meal plan collage of four mealstwo week healthy meal plan collage of four meals

GET YOUR MEAL PLAN

Obtain Your FREE Meal Plan

A made-for-you meal plan with two weeks of family-friendly meals AND a grocery listing!

Get Meal Plan

2 week calendar showing 14 days of workouts2 week calendar showing 14 days of workouts
14 Day Workout Challenge - Week 1 Calendar14 Day Workout Challenge - Week 1 Calendar

Day 1: 35-Minute Whole Physique Pyramid

Day 2: 35-Minute Unilateral Arm Workout

Day 3: 30-Minute Robust Legs Exercise

Day 4: Relaxation Day 10-Minute Morning Mobility AND/OR 10-Minute Abs and Butt

Day 5: 30-Minute Full Body Circuit Workout

Day 6: 15-Minute Cardio Workout

Relaxation + Energetic Restoration Days

Choice to attempt certainly one of our stretching and restoration exercises:

14 Day Workout Challenge - Week 2 Calendar14 Day Workout Challenge - Week 2 Calendar

Day 8: 30-Minute Full Body Build and Burn Workout

Day 9: 30-Minute Robust Arms Exercise

Day 10: 35-Minute Unilateral Leg Workout

Day 11: Relaxation Day 10-Minute Active Recovery AND/OR 10-Minute Daily Abs

Day 12: 35-Minute Full Body HIIT Circuit

Day 13: 15-Minute One Dumbbell Workout

Relaxation + Energetic Restoration Days

Choice to attempt certainly one of our stretching and restoration exercises:

Woman performing bicep curl as part of 14 day workout challengeWoman performing bicep curl as part of 14 day workout challenge

Exercise Program Particulars

1. Gymnasium Tools Wanted:

A Set of Dumbbells. Many of the every day exercises require a set of dumbbells. Every weight coaching exercise could have a really useful dumbbell weight, often between 8-20 kilos. You desire a weight heavy sufficient that your previous few reps are a battle, however you might be nonetheless in a position to full the exercise with good type. Store my dumbbells here (DISCOUNT CODE: NMLTQ5).

2. Time Requirement: 

Exercises are 15-35 minutes a day, 6 days per week. You’ll be able to at all times take extra relaxation days as wanted.

In the event you’re lowering exercise days to accommodate a operating schedule or make this plan newbie pleasant, I like to recommend narrowing it down to three days of exercises, specializing in:

  • (1) Leg Exercise
  • (1) Arm Exercise
  • (1) Full Physique Exercise

3. Health Degree:

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

In the event you’re in search of a full physique exercise plan for freshmen, observe our Beginner Workout Plan.

If it’s worthwhile to alter this plan for being pregnant/postpartum, modifications are famous subsequent to the every day exercises to make this health plan accessible for all health ranges. If I don’t suggest a exercise for being pregnant, I’ve linked an alternate, pregnancy-friendly exercise.

4. Price:

FREE! No enroll wanted, it is a FREE Exercise Plan.

two women performing a balance back fly squeeze in a bodyweight workout routinetwo women performing a balance back fly squeeze in a bodyweight workout routine
Do 14 Day Challenges Work?

14 day exercise challenges are a good way to jumpstart your health routine when you’re a newbie, or introduce a brand new number of exercises into your routine when you’re extra superior. Together with quite a lot of exercises like these discovered on this problem is a good way to keep away from exercise plateaus, in addition to reduce exercise boredom or burnout.

What Is The Finest Exercise Methodology?

That will depend on what your private health targets are, however I imagine the most effective exercise technique is one you may keep on with! A well-rounded coaching routine contains cardiovascular train, strength training, mobility, daily steps and proper protein intake to advertise total health and well-being.

How To Obtain and Use This 14-Day Exercise Plan

Extra FREE Exercise Packages

Share on Pinterest: 14 Day Exercise Plan

Woman performing an upright row with calendar overlay showing 14 day workout challengeWoman performing an upright row with calendar overlay showing 14 day workout challenge

Notice: earlier than starting any new train program you need to seek the advice of together with your doctor or midwife. The data supplied with this exercise problem is meant for basic data and use; it doesn’t embrace particular, individualized suggestions and isn’t meant as medical recommendation. Earlier than you start any new train program Nourish Transfer Love, LLC recommends that you just seek the advice of together with your doctor. Nourish Transfer Love, LLC primarily educates purchasers to imagine extra private accountability for his or her well being by adopting a wholesome and energetic way of life.

This can be a sponsored publish in partnership with the Minnesota Beef Council and the Minnesota Pork Board. All phrases and opinions are my very own. Thanks for supporting Nourish Transfer Love, making the content material you see on this weblog potential.

The Minnesota Beef Council (MBC) 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.

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

This publish does embrace 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. Thanks for supporting Nourish Transfer Love.

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