Free 2-Week Workout and Meal Plan (PDF)


Power coaching, pilates, mobility and cardio – this free 2-week exercise plan has every part you should strengthen and sculpt at house. Construct muscle and enhance endurance with this free 14-day problem. Every day features a guided exercise video with audio cues, motivation and modifications. Bonus: this 2-week exercise problem additionally features a free wholesome meal plan and grocery record.

woman holding a bicep curl


Obtain Your FREE Exercise Plan Right here

Obtain the PDF calendar for this 14-day exercise plan so you may simply entry your every day exercises.

Download Plan

Crush your well being objectives within the gymnasium and within the kitchen with the help of this free two-week exercise plan and wholesome meal plan.

This whole workout calendar contains a wide range of exercises, hitting all the most important muscle teams over the course of two weeks. Every every day exercise makes use of a special format and method to sculpt your muscle mass, starting from heavy energy coaching to pilates to mobility work.

BONUS: our wonderful mates The Real Food Dietitians created a Free 2-Week Meal Plan to accompany this free house exercise problem.

This 14-Day Exercise Plan and Meal Plan is all delivered to you for FREE due to our model accomplice — The Northern Pulse Growers Association.

woman performing pilates exercise as part of 2 week challengewoman performing pilates exercise as part of 2 week challenge

2-Week Exercise Program Particulars

1. Health club Tools Wanted:

A Set of Dumbbells. Many of the every day exercises require a set of dumbbells. Every weight coaching exercise could have a advisable dumbbell weight, often between 8-20 kilos. You need a weight heavy sufficient that your previous couple of reps are a battle, however you’re nonetheless capable of full the exercise with good kind.

Elective Train Tools: 

Mini Loop Resistance Band. You possibly can add a resistance band to the leg workout routines to extend the depth. These are the mini loop resistance bands I’ve (DISCOUNT CODE: NML).

2. Time Requirement: 

Varies from 15-40 minutes a day, 5-6 days per week. You possibly can all the time take extra relaxation days as wanted.

In case you’re a runner and need to incorporate working into this full physique exercise plan, I counsel finishing three of the energy coaching exercises every week. Select three full physique exercises OR select:

  • One Leg Day (decrease physique)
  • One Arm Day (higher physique)
  • One Full Physique Coaching Day

You need to energy practice your main muscle teams 3 times per week. Add working on the opposite days or add a run to arm days if time permits.

3. Health Degree:

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

In case you’re searching for a full physique exercise plan for novices, observe our Beginner Workout Plan.

If you should 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 advocate a exercise for being pregnant, I’ve linked another, pregnancy-friendly workout.

4. Value:

FREE! No join wanted, this can be a free exercise plan.

This 2-Week Exercise Problem is for Anybody Trying to:

  • Enhance energy within the higher physique (particularly the arms, biceps, triceps, shoulders and chest muscle mass).
  • Construct muscle within the decrease physique and leg muscle mass (particularly the quads, hamstrings and glutes).
  • Enhance athletic and cardiovascular health degree.
  • Burn energy, drop some weight and burn fats at house.
  • Set up a strong weekly exercise routine at house in simply 14 days.
  • Exercise round half-hour a day, with one to 2 relaxation days per week.
workout plan faqsworkout plan faqs

Program FAQs

Need to know extra about adapting this plan for runners, biking, being pregnant or postpartum? Take a look at our FAQ web page.

Get Some Answers
Calendar showing 2 week workout planCalendar showing 2 week workout plan

How To Obtain and Use This 2-Week Exercise Plan

woman performing an alternating dumbbell back rowwoman performing an alternating dumbbell back row
woman performing dumbbell clean as part of workout and meal planwoman performing dumbbell clean as part of workout and meal plan
calendar of 2 week meal plan calendar of 2 week meal plan
collage of meal plan calendar and pictures of meals includedcollage of meal plan calendar and pictures of meals included


Obtain Your FREE Meal Plan

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

Get Meal Plan

Weekly Exercise Plan: Week 1

Calendar showing week of workoutsCalendar showing week of workouts

Day 1: 30-Minute Full Physique AMRAP

  • NEW WORKOUT COMING: Monday, 2/5/24 at 4AM CST
  • Exercise Time: 30 Minutes
  • Tools: Dumbbells
  • YouTube Hyperlink: 30-Minute Full Physique AMRAP Exercise

Day 2: 25-Minute Chest and Arm Workout

Day 3: 30-Minute No-Lunge Leg Workout

Day 4: 25-Minute Pilates Class

Day 5: 30-Minute Legs, Back and Biceps Pyramid Workout

Day 6: 30-Minute Full Body Compound Exercises

Day 7: Relaxation Day 15-Minute Full Body Mobility AND/OR 10-Minute Morning Stretch

Weekly Exercise Plan: Week 2

calendar of 6 days of workoutscalendar of 6 days of workouts

Day 8: 30-Minute Full Body Strength Workout

Day 9: 25-Minute Back and Arm Workout

Day 10: 25-Minute Compound Legs

Day 11: 15-Minute Bodyweight HIIT AND 7-Minute Standing Ab Circuit Workout

Day 12: 40-Minute Full Body Circuit Workout

Day 13: 25-Minute Full Body Resistance Band Workout

Day 14: Relaxation Day 15-Minute Full Body Mobility AND/OR 10-Minute Morning Stretch

Questioning Which Exercise Program To Do Subsequent?

We advocate repeating every program 2-3 occasions earlier than shifting on to the following program. This lets you problem your self to select up heavier weights, carry out the strikes with higher kind, and measure progress.

  1. Strong 20 is a low influence, practical energy coaching program. That is this system I like to recommend most individuals begin with.
  2. Stronger 25 builds off Sturdy 20, including extra depth and complicated strikes.
  3. SplitStrong 35 is a strength-focused break up coaching exercise plan. SplitStrong is designed to construct a strong base of foundational energy and help muscle development.
  4. HIITStrong 35 is the HIIT model of SplitStrong. HIITStrong provides some further depth and superior compound actions to the energy base you in-built SplitStrong.
  5. MetCon 100 is a high-intensity energy and metabolic conditioning program designed to show to you that you simply’re stronger than you suppose.
  6. Zero 30 is a no tools, excessive depth 2-week program. This body weight program is ideal for touring or getting your coronary heart price up on-the-go.

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Collage of meal plan and 2-week workout challenge calendarCollage of meal plan and 2-week workout challenge calendar

Observe: earlier than starting any new train program you must seek the advice of together with your doctor or midwife. The knowledge supplied with this exercise problem is meant for common 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 simply seek the advice of together with your doctor. Nourish Transfer Love, LLC primarily educates purchasers to imagine extra private duty for his or her well being by adopting a wholesome and energetic life-style.

This can be a sponsored put up in partnership with the Northern Pulse Growers Association. All phrases and opinions are my very own. Thanks for supporting Nourish Transfer Love, making the content material you see on this weblog potential.

Northern Pulse Growers AssociationNorthern Pulse Growers Association

The Northern Pulse Growers Association is a nonprofit affiliation representing dry pea, lentil, chickpea, lupin and fava bean growers from Montana and North Dakota (the place 80-85% of pulses are grown).

The 2020–2025 Dietary Pointers recommends including 1.5 cups of pulses per week to your weight loss program, or 1/2 cup serving 3 times every week (U.S. Department of Health and Human Services).

Pulses are additionally a good way to gas and get well from exercises as a result of they:

  • Are an important supply of protein, fiber, iron and potassium
  • Assist preserve a wholesome physique weight 
  • Cut back post-meal “crashes”
  • Cut back the chance of continual illnesses
  • Assist preserve coronary heart well being

Bonus: my youngsters love lentils and chickpeas. And I really like how simply I can add pulses to pastas, sheet pan meals, soups and salads to spice up the dietary worth!

This put up does embrace 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. Thanks for supporting Nourish Transfer Love.

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