14 Day Workout Challenge
Welcome to your Flourish and Nourish 14 Day Workout Challenge
I’m so happy you are here! Depending on your fitness levels this may be all you need to for the next 14 days, some of you may wish to add it on to your daily run or walk, or perhaps, you are adding it on to your regular workout. Whatever your reasons for being here, you are very welcome!
Can anyone do this 14-day workout challenge?
Yes! This 14 Day Workout Program is great for all fitness levels and all ages.
It is perfect if you need a kick start back into a fitness routine, or maybe you would like some accountability and structure.
There are two workout options:
The first option is a 14 day plan using the video workouts on YouTube. Simply click on the links in the pdf to connect to the video of the day and follow along with me.
The second option is more of a ‘do- it- yourself’ plan. There are three workouts for you to shape into a workout of your choice by adding resistance, repetitions or changing the speed.
You will find a link to each workout showing you the correct form and exercise options.
Can I mix and match between programs?
Absolutely! You do what feels good for you. Listen to your body, switch the workouts around depending on the time and energy you have that day. There is no wrong way to do this as long as you take rest days and listen to your body.
This workout challenge consists of a variety of workout formats, some are easier than others but each of them has options for modifications. You will find weight and strength training, HIIT, Tabata, cardio and park bench workouts, some of which you many never have done before so I urge you to go in with an open mind, try them, and if you don’t like them simply do a different one. Mixing up your exercise formats is important because it challenges your body in different ways, helping build a strong support structure and avoiding the dreaded fitness plateau.
What equipment do I need?
A set of dumbbells, an optional kettlebell and some minibands, but all workouts can be done using just your body weight.
The important stuff
Please make sure you warm up and cool down properly. Take the time to make the time, it is important and prevents injury.
As I said earlier, change out any exercise or workout that does not suit you or your body.
Before beginning any new exercise program you should consult with your physician. 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 Flourish and Nourish LLC recommends that you consult with your physician. Flourish and Nourish LLC is happy to answer any questions or give alternative recommendations for the exercises recommended. Listen to your body, you know it best.
Click to download the interactive PDFs containing links to the workouts!
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