Day 14

Are you ready to transform your energy, confidence, and body in just 14 days? This challenge is designed to sculpt, tone, and elevate your fitness with various workouts using dumbbells and resistance bands, all from the comfort of your home! Each session is just 30 minutes, combining strength, cardio, and core-focused movements to help you feel and look your best. Plus, don’t miss out on daily glow tips at the end of each workout to boost your mindset, hydration, nutrition, and self-care.

Exercises in This Workout

1. 1

   Hip Openers to Helicopters

   28slow

   hipsspine
2. 2

   Frog Pose

   23slow

   hipsinner thighs
3. 3

   Forward Fold Walkouts

   11slow

   hamstringslower back
4. 4

   Spider Crawls (Round 1)

   45smedium

   coreshoulders
5. 5

   Rest

   19slow
6. 6

   Banded Pulse Squats (Round 1)

   41shigh

   glutesquads
7. 7

   Rest

   21slow
8. 8

   Burpees (Round 1)

   38shigh

   full bodycardio
9. 9

   Rest

   20slow
10. 10

    Reverse Lunges to Bicep Curls (Round 1)

    41smedium

    legsglutes
11. 11

    Rest

    30slow
12. 12

    Bear Crawls (Round 1)

    31smedium

    coreshoulders
13. 13

    Rest

    30slow
14. 14

    Spider Crawls (Round 2)

    40smedium

    coreshoulders
15. 15

    Rest

    22slow
16. 16

    Banded Pulse Squats (Round 2)

    37shigh

    glutesquads
17. 17

    Rest

    20slow
18. 18

    Burpees (Round 2)

    43shigh

    full bodycardio
19. 19

    Rest

    19slow
20. 20

    Reverse Lunges to Bicep Curls (Round 2)

    42smedium

    legsbiceps
21. 21

    Rest

    16slow
22. 22

    Bear Crawls (Round 2)

    41smedium

    coreshoulders
23. 23

    Rest

    30slow
24. 24

    Spider Crawls (Round 3)

    40smedium

    coreobliques
25. 25

    Rest

    18slow
26. 26

    Banded Pulse Squats (Round 3)

    43shigh

    gluteslegs
27. 27

    Rest

    21slow
28. 28

    Burpees (Round 3)

    38shigh

    full bodycardio
29. 29

    Rest

    21slow
30. 30

    Reverse Lunges to Bicep Curls (Round 3)

    38smedium

    legsbiceps
31. 31

    Rest

    21slow
32. 32

    Bear Crawls (Round 3)

    40smedium

    coreshoulders
33. 33

    Rest

    22slow
34. 34

    Jump Squats (Superset Round 1)

    42shigh

    legsglutes
35. 35

    Rest

    20slow
36. 36

    Dumbbell Swings (Superset Round 1)

    38smedium

    gluteshamstrings
37. 37

    Rest

    20slow
38. 38

    Jump Squats (Superset Round 2)

    40shigh

    legsquads
39. 39

    Rest

    19slow
40. 40

    Dumbbell Swings (Superset Round 2)

    44smedium

    gluteshamstrings
41. 41

    Rest

    19slow
42. 42

    Jump Squats (Superset Round 3)

    41shigh

    legsquads
43. 43

    Rest

    19slow
44. 44

    Dumbbell Swings (Superset Round 3)

    42smedium

    gluteshamstrings
45. 45

    Rest

    20slow
46. 46

    Jump Squats (Superset Round 4)

    37shigh

    legsquads
47. 47

    Rest

    22slow
48. 48

    Dumbbell Swings (Superset Round 4)

    42smedium

    gluteshamstrings
49. 49

    Lying Knee Hugs

    57slow

    hipslower back
50. 50

    Bird Dog to Calf Walk

    15slow

    corecalves
51. 51

    Forward Fold to Roll Up

    21slow

    hamstringsspine

More Muscle Tone Workouts

Workout 10

26 min · Mish Naidoo

Workout 1

25 min · Danielle Harrison

Day 2

25 min · Beth Hannam

Day 13

29 min · Sophie Jones

Workout 1

33 min · Sophie Jones

Workout 4

21 min · Linda Chambers

Frequently Asked Questions