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FREE 2 WEEK FITNESS CHALLENGE!

By Christina Dorner

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Get ready to unleash your inner powerhouse! Join our FREE 2-Week Fitness Challenge Starting May 1st 2024 on CDornerFitness YouTube Channel!! 

 

Build muscle, burn calories, and increase endurance with our FREE 2-Week Fitness Challenge! Over 14 days, you'll experience a variety of strength, cardio, mobility, and core workouts - all designed to build strength and burn fat. The best part? All workouts can be completed from the comfort of your home! Join us to transform your fitness journey.

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Most workouts (SEE DETAILS OF EACH WORKOUT BELOW) will stream live at 9 AM Eastern Time starting Wednesday, May 1st, 2024. If you are unable to join us live, the workouts will be available on-demand at 11:30 AM Eastern Time on the same day. On the schedule, you’ll notice ** next to Day 4 and Day 11. For these days, you can either join us live for a step workout or opt for the suggested cardio workout. This is also a great opportunity to explore all the cardio workouts on my channel that you might have missed and choose your favorite!

14 Day Workout Challenge Details

1. Equipment Needed:

 

Dumbbells:

Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-30 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 Equipment:

Step Aerobic Bench if you plan on adding my step classes into the mix.

 

2. Time Requirement:

 

Workouts are from 30-40 minutes a day, including a stretching or recovery day.

 

You can always take more rest days as needed.This plan does include one day per week with a stretching or mobility routine.

 

3. Fitness Level: Beginner to advanced

With modifications offered for all fitness levels in the daily workout videos, anyone can do these workouts. We all started somewhere, now is YOUR time!

 

4. Cost:

FREE! No sign up needed, this is a FREE Workout Plan.

This 14-Day Workout Plan is for those aiming to:

  • Boost body strength, specifically targeting the arms, biceps, triceps, shoulders, and chest muscles.

  • Enhance lower body muscle strength, with a focus on the quadriceps, hamstrings, and glutes.

  • Improve overall athletic performance and cardiovascular fitness.

  • Burn calories, shed weight, and reduce body fat, all from the comfort of your home.

  • Establish a consistent home workout routine over two weeks, with daily sessions lasting approximately 30 to 40 minutes.

WEEK ONE: WORKOUT PLAN

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30 Min - LEGS and ABS Workout - Dumbbells Workout

Live 9:00am Eastern Time - Available 11:30am Eastern time

 

Workout Time : 30 Minutes

 

Equipment: Dumbbells

YOUTUBE LINK : https://youtu.be/beIDnALbsKU?si=B03o8fW2WG7MMVxI

Day 2 : 30 Min - CARDIO HIIT with Dumbbells With Modifications

Live 9:00am Eastern Time - Available 11:30am Eastern time

 

Workout Time : 30 Minutes

 

Equipment: Dumbbells

YOUTUBE LINK : https://youtu.be/BSDtpcEr5Lw?si=h-Gp7QCaiV3FCQNb

 

Day 3: 40 Min TOTAL BODY Dumbbells Workout

Live 9:00am Eastern Time - Available 11:30am Eastern time

Workout Time : 40 Minutes

 

Equipment: Dumbbells

YOUTUBE LINK : https://youtu.be/Oyx9B8I8E6g

 

Day 4: Live Step and Abs OR pre-recorded Cardio -

Step is Live 9:00am Eastern Time - Available 11:30am Eastern time

Pre-recorded Cardio will premiere 8am Eastern Time 

OR - CHOOSE any 30-60 Min Cardio from THIS PLAYLIST!

Workout Time : 30-60 Minutes

 

Equipment: No equipment

YOUTUBE LINK : STEP LINK AVAILABLE May 4th, 2024 11:30 am Eastern Time

   8 am CARDIO HIIT  - 30 MIN - Intense Dumbbell Cardio HIIT with Modifications

        

Day 5: Rest Day Mobility 

Available for all 9 am Eastern time (Pre-recorded)

Workout Time : 30 Minutes

 

Equipment: No equipment

YOUTUBE LINK : 30 Min - Mobility and Flexibility -Rest & Recover - Day 5

Day 6: 30 Min - UPPER BODY CIRCUIT WORKOUT - Dumbbells Only 

Live 9:00am Eastern Time - Available 11:30am Eastern time

Workout Time : 30 Minutes

 

Equipment: Dumbbells

YOUTUBE LINK : https://youtu.be/qJo4tJxN_Mg

Day 7: 30 Min - CARDIO CORE & MORE - At home Dumbbell Workout Day 7

Live 9:00am Eastern Time - Available 11:30am Eastern time

Workout Time : 30 Minutes

 

Equipment: Dumbbells

YOUTUBE LINK :https://youtu.be/7KqcGnqDwO4

WEEK TWO: WORKOUT PLAN

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Day 8: 30 Min - LEGS & BACK WORKOUT - At Home with Dumbbells 

Workout Time : 30 Minutes

Equipment: Dumbbells

YOUTUBE LINK : https://youtu.be/oJ32i5BIbl4?si=KvofJERPyXyoiLPE

Day 9 : 40 Min - CARDIO KICKBOXING HIIT + ARMS - Dumbbells Only 

Workout Time : 40 Minutes

 

Equipment: Dumbbells

YOUTUBE LINK : https://youtu.be/IZu0G1Q8FDk

 

Day 10: 35 Min - GLUTES and CHEST Workout - Dumbbell Workout

Workout Time : 35 Minutes

Equipment: Dumbbells

YOUTUBE LINK : https://youtu.be/9D4a2fbYQ5A

Day 11: Live Step and Abs OR  pre-recorded Cardio 

Step is Live 9:00am Eastern Time - Available 11:30am Eastern time

Pre-recorded Cardio will premiere 8am Eastern Time CLICK HERE!!

OR - CHOOSE any 30-60 Min Cardio from THIS PLAYLIST!

Workout Time : 30 to 60 Minutes

Equipment: No equipment or a Step

Day 12: Rest Day or Sunday Stretch

Available for all 9 am Eastern time (Pre-recorded)

Workout Time : 30 Minutes

Equipment: No equipment

YOUTUBE LINK :https://youtu.be/lOdtE6O3y9M

Day 13: Full Body Strength

Live 9:00am Eastern Time - Available 11:30am Eastern time

Workout Time : 40 Minutes

 

Equipment: Dumbbells

YOUTUBE LINK : AVAILABLE May 13th, 2024 11:30 am Eastern Time

Day 14: Cardio Yoga

Live 9:00am Eastern Time - Available 11:30am Eastern time

Workout Time : 40 Minutes

 

Equipment: No Equipment

YOUTUBE LINK : AVAILABLE May 14th, 2024 11:30 am Eastern Time

FAQ

 FAQ:

Q. What about the regularly scheduled Step Workouts on Monday and Wednesday?

A. These classes will be live at their regularly scheduled times of 12 pm Eastern time (these workouts are not part of the program, but feel free to use them on your cardio days)

 

Q. What if I don't do step Aerobics?

A.You don't have to!! I have hundreds of cardio workouts you can choose from on my youtube channel. Choosing any workout from my Cardio and HIIT Playlist will be a great alternative to the Live step offered on the 2 Saturdays of this challenge.​

Q. What is the main focus of this 14-Day Workout Plan?

A.The plan is designed to boost body strength, focusing on the arms, biceps, triceps, shoulders, chest, quadriceps, hamstrings, and glutes. It also aims to improve athletic performance, cardiovascular fitness, and assist in calorie burning and weight reduction.

 

Q. Who is this workout plan suitable for?

A.This program is suitable for individuals of all fitness levels who are looking to enhance their strength and overall fitness from home. It is especially beneficial for those looking to establish a consistent workout routine.

 

Q. What equipment do I need for this workout challenge?

A.This workout challenge can be completed with dumbbells or with no equipment at all. Each workout lists out the equipment used. This flexibility makes it suitable for those preferring to use minimal equipment and ideal for home workouts.

 

Q. How long are the daily workout sessions?

A.Each workout session is designed to last approximately 30 to 40 minutes.

 

Q. How can I track my progress during the 14-day challenge?

A.Participants can track progress by keeping a workout log, noting the number of repetitions and sets completed, and any changes in stamina or strength. 

 

Q. What results can I expect from this 14-day workout plan?

A.Results can vary, but you may expect improvements in muscle strength, athletic performance, and cardiovascular health. Participants might also notice weight loss and reduced body fat if they maintain a proper diet alongside the workout plan.

 

Q. Is there a recommended diet to follow during the workout challenge?

A.While no specific diet is mentioned, combining the workout plan with a balanced, nutrient-rich diet can enhance the effectiveness of the workouts and support overall health and weight loss goals.

Q. What should I do if I miss a day during the 14-day workout plan?

A.It's best to try to stick to the schedule as closely as possible, but if you miss a day, simply continue with the planned workout for the next day. Consistency is key, so try to keep disruptions to a minimum.

Q. Can I continue using this workout plan after the 14 days are over?

A.Absolutely, you can repeat the plan or incorporate elements of it into a longer-term fitness routine. It’s designed to help establish consistent workout habits that can be maintained beyond the initial two weeks.

Q. What precautions should I take when participating in this workout challenge?

A.Warm up and cool down are included in each workout. Listen to your body and modify exercises if needed to avoid injury. If you have any pre-existing health conditions or concerns, consult with a healthcare provider before starting any new fitness program.

Q. Will this program be available after the two weeks when it streams?

A. The program runs for May 1st - May14th, 2024. It will remain free on my youtube channel until

May 30th 2024, after that it will be available for purchase on my website.

Q. What makes this program different that your daily program?

A. Beginning a fitness journey can feel overwhelming, especially when you're not sure where to start. While some people may be comfortable jumping into a routine, others might find it intimidating. Recognizing this variety in approaches, we've decided to introduce something different. Although this challenge might seem routine to those familiar with our daily workouts, it serves as a helpful starting point for those in need of structure. Our aim is to accommodate everyone's preferences and needs, ensuring there's something beneficial for all.

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