30 Day Workout Challenges Show
4-Week Workout Plan #9 (with Healthy Eating Meal Plan)Download your FREE Monthly Workout Plan PDF! A 4-week workout challenge designed to build strength and burn fat at home. Daily guided workout videos ranging from 20-40 minutes a day, 5-6 days a week. All you need is a set of dumbbells. AND this free monthly workout plan includes a 4-Week Healthy Eating Meal Plan!  LET’S GET STARTEDDownload Your FREE Workout Plan HereDownload the PDF calendar for this 4-week workout plan so you can easily access your daily workouts. Download Plan A new 4-week workout plan to test your strength and endurance capabilities (if you like our longer 35-45 minute strength and HIIT workouts, this one’s for you)! From upper body sculpt workouts to lower body power lifting and core conditioning – this monthly workout plan hits every major muscle in the body. BONUS: our amazing friends The Real Food Dietitians created a FREE 4-Week Health Eating Meal Plan to accompany this workout plan. This Four Week Workout Plan and Healthy Eating Meal Plan is all brought to you for FREE thanks to our brands partners — the MN Beef Council and MN Pork Board. If you’ve been a follower for awhile, just reading those partner names should make you excited! The MN Beef and MN Pork workouts are known for being some of the most high-intensity workouts on NML (and we’ve got some new one’s dropping during the month too)!
4-Week Workout Program Details1. 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). Foam Roller. A great way to release sore muscles post workout or to use on active recovery days. 2. Time Requirement:Varies from 20-45 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:
You just want to make sure you are strength training 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. If you’re a fitness beginner try starting with one of our 30-Day Beginner Workout Plans. 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 Monthly Workout Plan. This Monthly Workout Plan is for Anyone Looking to:
Program FAQsWant 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 4-Week Workout Plan
Learn more about how refueling with high-quality, complete proteins like beef and pork, helps aid in muscle recovery:
GET YOUR MEAL PLANDownload Your FREE Meal PlanA made-for-you meal plan with four weeks of family-friendly meals AND a grocery list! Get Meal Plan Day 1: 45-Minute Arms and Abs Workout
Day 2: 25-Minute Leg Supersets
Day 3: 35-Minute Full Body Cardio + Strength Training
Day 4: Rest Day 10-Minute Recovery YogaOR 10-Minute Weighted Abs
Day 5: 35-Minute Legs + Back Workout
Day 6: 40-Minute Strength + Cardio Kickboxing Workout
Day 7: Rest Day 10-Minute Stretch + Mobility OR 10-Minute Foam Rolling
Monthly Workout Plan: WEEK 2Day 8: 45-Minute Leg Day Drop Set Workout
Day 9: 25-Minute Chest and Arms Workout
Day 10: 35-Minute Full Body HIIT Pyramid
Day 11: Rest Day 10-Minute Recovery YogaOR 5-Minute Intense Abs
Day 12: 10-Minute Arms and 15-Minute Cardio Workout
Day 13: 40-Minute Legs and Butt Workout
Day 14: Rest Day 10-Minute Stretch + Mobility OR 10-Minute Foam Rolling
Monthly Workout Plan: WEEK 3Day 15: 45-Minute Arms and Abs Workout (Drop Set)
Day 16: 30-Minute Leg Workout
Day 17: 35-Minute HIIT Circuit (Full Body)
Day 18: Rest Day 10-Minute Recovery YogaOR 7-Minute Abs
Day 19: The Best Strength + HIIT Workout for Women (35-Minutes)
Day 20: 25-Minute Core + Cardio Kickboxing
Day 21: Rest Day Full Body Stretching RoutineOR Full Body Foam Rolling
Monthly Workout Plan: WEEK 4Day 22: 45-Minute Leg Day Drop Set Workout
Day 23: 15-Minute Tabata Arms and 10-Minute Cardio Tabata
Day 24: 35-Minute Full Body Circuit Workout
Day 25: Rest Day 10-Minute Recovery Yoga OR 10-Minute Standing Abs
Day 26: 30-Minute Cardio + Abs Workout
Day 27: 40-Minute Full Body HIIT Pyramid
Day 28: Rest Day Full Body Stretching RoutineOR Full Body Foam Rolling
Wondering Which Workout Program To Do Next?
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 Minnesota Beef Council and the Minnesota Pork Board. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible. Minnesota Beef CouncilThe Minnesota Beef Council is dedicated to strengthening beef demand by responsibly providing a safe, wholesome, healthy and delicious eating experience. The Minnesota Beef Council is funded and managed by beef farmers and ranchers. The Council provides beef promotion, marketing, research and education programs for beef and beef products. Minnesota Pork BoardThe Minnesota Pork Board (MPB) is funded by the 3,000 pig farming families in Minnesota and offers unique value to farmers and consumers through research, education, and promotion of pork. 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. Should I mix cardio and weight training to lose weight?Studies show that doing a combination of the two is best for overall health, increasing muscle and reducing body fat. If you want to do both cardio and weight training at 100% effort, then you can try doing them on separate days, allowing your body to recover in between.
How many days should I do cardio and strength training to lose weight?Perform cardio exercise three to five days a week for 30 to 60 minutes each session. Strength training. Perform two to three days a week of strength training exercises that involve all major muscle groups.
What is the best combination of cardio and strength training for weight loss?Increase your amount of cardio while weight lifting to increase the amount of caloric expenditure that you have. Decrease the amount of weight and increase the amount of reps will help you go for a slightly longer duration. Instead of squatting 200 pounds for 10 reps, try squatting 50 pounds for 20 or 25 reps.
What is a good gym schedule for weight loss?Here's the basic breakdown of what you'll be doing:
Strength training three days a week, one hour per session. High-intensity interval training one day a week, 20 minutes per session. Steady-state cardio one day a week, 35 to 45 minutes per session. Two days of active recovery.
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Cardio and weight training schedule for weight loss pdf
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