14 Day Workout Challenges
The last word residence exercise plan for BUILDING STRENGTH and GETTING FIT at residence! This 2-Week Exercise Problem is full of 12 model new YouTube exercises. All you want is a set of dumbbells and 35 minutes a day or much less. Modifications are offered for all health ranges.
LET’S GET STARTED
Obtain Your FREE Exercise Plan Right here
Obtain the PDF calendar for this exercise plan so you’ll be able to simply entry your every day exercises.
A BRAND NEW exercise plan – with 12 BRAND NEW exercises, solely on YouTube!
For those who’re new round right here, that is our twelfth 2-week exercise problem. That stated, you’ll be able to full the workout challenges in any order.
This problem is totally different from our earlier challenges as a result of we’re launching a NEW WORKOUT solely on YouTube for each day of the problem.
Bonus: modifications are offered for each newbie (and being pregnant/postpartum) and superior health ranges in every video.
This 14-Day Exercise Plan is dropped at you for FREE because of our model companion — NOW®.
14-Day Exercise Program Particulars
1. Health club Tools Wanted:
A Set of Dumbbells. A lot of the every day exercises require a set of dumbbells. Every weight coaching exercise could have a really useful dumbbell weight, normally between 8-20 kilos. You desire a weight heavy sufficient that your previous couple of reps are a wrestle, however you’re nonetheless capable of full the exercise with good kind.
Non-obligatory Train Tools:
Mini Loop Resistance Band. You’ll be able to add a resistance band to the leg workouts to extend the depth. These are the mini loop resistance bands I’ve (DISCOUNT CODE: NML).
Chair, Bench or Exercise Ball (tremendous useful in the case of making newbie and being pregnant modifications).
Kettlebell. Possibility to make use of a kettlebell or substitute one heavy dumbbell.
2. Time Requirement:
Varies from 25-minute exercises to 35-minute exercises, 5-6 days per week.
You’ll be able to all the time take extra relaxation days as wanted. And cut back to 3-4 days per week, if selecting 3-4 exercises I counsel:
- One Leg Exercise
- One Arm Exercise
- One-Two Full Physique Exercises
3. Health Degree:
Intermediate to superior, with modifications provided for all health ranges within the every day exercise movies.
I filmed this program in my second trimester, so being pregnant modifications are provided inside every exercise as properly.
Click here if you’re looking for a full body workout plan for beginners.
4. Value:
FREE! No join wanted, it is a FREE Exercise Plan that may be modified for all ranges.
This Exercise Plan is for Anybody Seeking to:
- Burn energy and construct muscle at residence or on the gymnasium
- Enhance athletic and cardio efficiency
- Set up a stable weekly exercise routine at residence for weight reduction
- Exercise round half-hour a day
Program FAQs
Wish to know extra about adapting this plan for runners, biking, being pregnant or postpartum? Take a look at our FAQ web page.
How To Obtain and Use This YouTube Exercise Plan
2-Week Exercise Plan: WEEK 1
Notice:
- If you click on the exercise hyperlinks under, you’ll be taken on to the every day exercise video on YouTube.
- I filmed these YouTube exercises after I was in my second trimester so being pregnant and low influence modifications are provided within the every day exercise movies.
Day 1: 35-Minute Legs and Glutes Workout
Day 2: 25-Minute Arms and Abs
- NEW WORKOUT COMING: Tuesday, September thirteenth
- Tools: Dumbbells. Possibility so as to add a stability ball or bench for modifications.
Day 3: 35-Minute Full Body Circuits
Day 4: Relaxation Day OR 30-Minute Power Yoga Abs
- NEW WORKOUT COMING: Thursday, September fifteenth
- Tools: No tools, body weight solely.
- Taking The Relaxation Day? Select from any of our stretching and recovery workouts.
Day 5: 30-Minute Full Body HIIT
- NEW WORKOUT COMING: Friday, September sixteenth
- Tools: Dumbbells. Possibility so as to add a stability ball or bench for modifications.
Day 6: 30-Minute Bodyweight Burnout
- NEW WORKOUT COMING: Saturday, September seventeenth
- Tools: No tools, body weight solely. Possibility so as to add a stability ball or bench for modifications.
Relaxation + Restoration Days
This plan allocates one to 2 relaxation days per week to make use of while you want, however after all, you’ll be able to take extra relaxation days as wanted! That may appear to be doing nothing, happening a protracted stroll, or following one our standard stretching and recovery workouts:
2-Week Exercise Plan: WEEK 2
Day 7: 35-Minute Kettlebell Leg Workout
- NEW WORKOUT COMING: Monday, September nineteenth
- Tools: Kettlebell or single heavy dumbbell.
Day 8: 35-Minute Upper Body Push Workout
- NEW WORKOUT COMING: Tuesday, September twentieth
- Tools: Dumbbells. Possibility so as to add a stability ball or bench for modifications.
Day 9: 30-Minute Full Body Supersets Workout
- NEW WORKOUT COMING: Wednesday, September twenty first
- Tools: Dumbbells.
Day 10: Relaxation Day OR 25-Minute Cardio and Core Workout
Day 11: 25-Minute Lower Body Supersets
- NEW WORKOUT COMING: Friday, September twenty third
- Tools: Dumbbells.
Day 12: 35-Minute Upper Body Pull Workout
- NEW WORKOUT COMING: Saturday, September twenty fourth
- Tools: Dumbbells. Possibility so as to add a stability ball or bench for modifications.
Relaxation + Restoration Days
This plan allocates one to 2 relaxation days per week to make use of while you want, however after all, you’ll be able to take extra relaxation days as wanted! That may appear to be doing nothing, happening a protracted stroll, or following one our standard stretching and recovery workouts:
Questioning Which Exercise Program To Do Subsequent?
- SplitStrong35 is a strength-focused break up coaching exercise plan. SplitStrong is designed to construct a stable base of foundational energy. We advocate finishing our SplitStrong energy coaching program x 2-3 instances earlier than transferring on to HIITStrong.
- HIITStrong35 is the HIIT model of SplitStrong. HIITStrong provides some further depth and superior compound workouts to the energy base you inbuilt SplitStrong.
- Zero30 is our NO EQUIPMENT exercise program, designed to be taken on-the-go with you!
Extra FREE Exercise Packages
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Notice: earlier than starting any new train program you must seek the advice of along with your doctor or midwife. The data supplied with this exercise problem is meant for normal data and use; it doesn’t embrace particular, individualized suggestions and isn’t supposed as medical recommendation. Earlier than you start any new train program Nourish Transfer Love, LLC recommends that you simply seek the advice of along with your doctor. Nourish Transfer Love, LLC primarily educates shoppers 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 submit in partnership with NOW®. All phrases and opinions are my very own. Thanks for supporting Nourish Transfer Love, making the content material you see on this weblog attainable.
ABOUT OUR SPONSOR
NOW®
I’m linking a few of my staples under, however NOW is my go-to supply for all issues sports activities diet + dietary supplements.
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My Staple NOW® Merchandise
- Vitamin D – for immune system assist.* And to assist preserve sturdy bones. I personally take these Vitamin D Softgels and use this Liquid Vitamin D-3 for the children (it comes with a tremendous drop dispenser for infants, infants and toddlers too).
- Prenatal Gels + DHA – I’ve been taking these prenatal nutritional vitamins for the previous six years; whereas pregnant, nursing, attempting to get pregnant, and so forth. I take advantage of them as my every day ‘girls’s multi-vitamin’. They’re filled with nutritional vitamins and minerals that my physique can use whether or not I’m pregnant, nursing, or simply being a girl.
- Organic Pea Protein Powder – I add two scoops to fruit and vegetable smoothies within the morning. Or I’ll simply add two scoops to plain water or milk in a shaker bottle after a energy exercise.
- ZMA® Capsules — a mix of zinc, magnesium and vitamin B-6 that I take earlier than mattress. Designed to maximise absorption and to advertise restoration from train.*
This submit contains affiliate hyperlinks. I do make a small fee for merchandise bought utilizing these hyperlinks (at no further price to you). Thanks for supporting Nourish Transfer Love, making the content material you see on this weblog attainable.
