Welcome to “Nourish Move Love: Your Ultimate Guide for Free Weekly Workout Plans”! On this dynamic platform, Lindsey Bomgren, CPT, guides you through a variety of fitness routines, from high-intensity interval training (HIIT) to strength workouts suitable for every life stage, including pregnancy. Dive into a 20-minute full-body HIIT session that combines the muscle-building power of medium-to-heavy dumbbells with the fat-burning rush of cardio. This workout features exercises like lunges, push-ups, burpees, and more, each designed to push your limits and boost your metabolism. Lindsey's approachable style and clear instruction ensure you feel confident and energized every step of the way, with modifications available to suit any fitness level. So grab your dumbbells and follow along on YouTube to begin your journey to a stronger, healthier you! Have you been searching for an effective workout plan that you can follow from the comfort of your home, without spending a dime? Welcome to “Nourish Move Love: Your Ultimate Guide for Free Weekly Workout Plans.” This friendly guide will take you through everything you need to know about optimizing your fitness routine using the incredible resources available at Nourish Move Love. Get ready to dive into an exciting and transformative fitness journey!

Table of Contents

Nourish Move Love Overview

Nourish Move Love offers a variety of free weekly workout plans, perfect for anyone looking to get fit at home. The platform provides an extensive library of workouts, ranging from high-intensity interval training (HIIT) to strength training, accommodating all fitness levels and life stages. Whether you're a busy mom, a pregnant woman, a seasoned athlete, or someone just beginning their fitness journey, there's something here for you.

Here's a rundown of what you can expect:

Weekly Workout Plans: Tailored to help you stay on track with your fitness goals.
Home Workouts: No need for a gym membership—these workouts are designed for your living room.
Pregnancy Workouts: Specially crafted routines for expecting mothers.
Other Fitness Programs: Including flexibility training, core exercises, and more.

What You Can Expect from Nourish Move Love

The workout plans are expertly structured by Lindsey Bomgren, CPT, who ensures each routine is effective, safe, and engaging. The plans incorporate various types of exercises, ensuring that you won't get bored while working towards your fitness goals.

20-Minute Full Body HIIT Workout

One particularly popular routine from Nourish Move Love is the 20-Minute Full Body HIIT Workout led by Lindsey Bomgren. HIIT workouts are known for their efficiency, providing maximum benefits in a short amount of time. This particular workout combines dumbbell strength training with bodyweight cardio exercises.

Benefits of the 20-Minute Full Body HIIT Workout

This workout offers several key benefits:

Muscle Building: Strength exercises incorporated into the routine contribute to muscle growth.
Fat Burning: The high-intensity bursts help in burning calories and reducing fat.
Improved Metabolism: HIIT is known to boost your metabolism for hours after the workout.
Cardiovascular Health: The cardio components contribute to a healthier heart.
Endurance: Regular practice enhances your overall stamina.

Workout Structure

Understanding the structure of this workout can help you get the most out of it. The workout involves 9 exercises, performed with medium-to-heavy dumbbells. Each exercise is done for 45 seconds, followed by a 15-second rest. This cycle is repeated for all exercises two times, alternating sides as needed.

Sets & Reps	Description
Exercises	9 different exercises
Duration	45 seconds per exercise
Rest	15 seconds between exercises
Rounds	2 rounds total

This structure ensures a dynamic, challenging, and comprehensive workout that targets multiple muscle groups simultaneously.

Equipment & Setup

To get started, you'll need a few pieces of equipment and a suitable setup:

Equipment Needed

Medium-to-Heavy Dumbbells: Ideally, weights around 15 lbs, but feel free to adjust according to your fitness level.

Setting Up Your Space

Space: A clear area where you can move freely without obstructions.
Mat: Optional, but useful for floor exercises.
Water Bottle: Stay hydrated!
YouTube: Follow along with Lindsey's guided workout video for visual and verbal cues.

HIIT Exercise List

Here's a detailed breakdown of each exercise included in the 20-Minute Full Body HIIT Workout.

1. Lunge and Squat Thruster

This combination exercise targets your legs, glutes, and shoulders, improving both strength and stability.

Lunge: Start with a forward lunge, ensuring your front knee aligns above your ankle.
Squat Thruster: Transition into a squat, pressing the dumbbells overhead as you stand up.

2. Push Up and Single Arm Row

A true compound movement, this exercise enhances upper body strength and core stability.

Push Up: Begin in a plank position, lower yourself down, and push back up.
Single Arm Row: While in a plank, row one dumbbell towards your hip, engaging your back muscles.

3. Burpee and Alternating Single Arm Snatch

A full-body cardio move, this exercise boosts your heart rate and engages multiple muscle groups.

Burpee: From a standing position, drop into a squat, jump your feet back to a plank, perform a push-up, then hop back to standing.
Single Arm Snatch: From standing, lift the dumbbell explosively from the ground to overhead.

4. Single Leg Deadlift and Overhead Press

This exercise focuses on balance, hamstrings, and shoulders.

Single Leg Deadlift: Stand on one leg, hinge at the hip to lower the dumbbell, extending the other leg behind you.
Overhead Press: Stand back up and press the dumbbell over your head.

5. Wood Chop Swing and Jack

A dynamic move that targets your core and elevates your heart rate.

Wood Chop Swing: Hold a dumbbell with both hands, swing it from high over one shoulder to across your opposite knee.
Jumping Jack: Without stopping, perform a jumping jack.

6. Leg Lowers and Triceps Extensions

An effective combination for the core and triceps.

Leg Lowers: Lie on your back, lower your legs towards the ground without touching it, and bring them back up.
Triceps Extensions: While lying down, extend the dumbbells from behind your head to straight up.

7. Front/Back Squat Jump and Bicep Curl

This exercise pack is excellent for quad development and arm strength.

Squat Jump: Alternate between front and back squat jumps.
Bicep Curl: Integrate a bicep curl, curling the dumbbells up with each squat jump.

8. Squat and Bicep Curl and Shoulder Press

Another multitasking move for legs, biceps, and shoulders.

Squat: Perform a basic squat.
Bicep Curl and Shoulder Press: Upon standing up, curl the dumbbells and then press them overhead.

9. Lateral Shuffles

A cardio move to improve agility and coordination.

Lateral Shuffle: Quickly move sideways, shuffling back and forth to engage your leg muscles and boost cardio fitness.

Benefits of HIIT Exercises

HIIT exercises offer a multitude of benefits—whether you're a seasoned athlete or new to working out, you'll find that these advantages can significantly enhance your fitness routine.

Targets Multiple Muscle Groups

HIIT workouts are compound exercises that engage various muscle groups simultaneously, making them extremely efficient.

Enhances Strength, Cardio Fitness, and Endurance

These workouts not only build strength but also significantly improve cardiovascular health and overall endurance.

Modifications Available

Regardless of your fitness level, no one should miss out on a good HIIT workout. Modifications for every exercise ensure accessibility and safety, accommodating both beginners and advanced athletes.

List of Common Modifications

Exercise Variant	Modification for Beginners	Modification for Advanced
Push Up	Knees on the ground	Clap push-ups
Single Arm Row	Use a lighter dumbbell	Use a resistance band
Burpee	Step back instead of jumping	Add a tuck jump
Lunge	Use a chair for balance assistance	Add a jump between lunges
Lateral Shuffles	Reduce speed	Increase shuffle distance

How to Make the Most of Nourish Move Love’s Free Weekly Workout Plans

To maximize the benefits of these free workout plans, it's important to follow them consistently and correctly. Here are some tips on how to successfully integrate these routines into your lifestyle:

Plan Your Week Ahead

Schedule Workouts: Like any appointment, set aside a specific time each day for your workout.
Prep Equipment: Ensure your space and equipment are ready ahead of time.

Listen to Your Body

Warm Up: Never skip the warm-up. Prepare your muscles to avoid injuries.
Cool Down: Stretching and cooling down are essential for recovery.

Track Your Progress

Keep a Journal: Document your workouts, reps, and how you felt afterward.
Adjust Weights: Gradually increase your dumbbell weights as you gain strength.

Additional Resources and Community Support

One of the standout features of Nourish Move Love is the community aspect. You're not on this journey alone!

Online Community

Facebook Group: Join the Nourish Move Love community on Facebook for support, motivation, and to share your progress.
Challenges: Participate in periodic fitness challenges that incentivize you to push harder and achieve more.

Frequently Asked Questions

Here are some common queries answered for you:

Q: Do I need prior experience to start these workouts? A: No prior experience is required. Every exercise can be modified to fit your skill level.

Q: How long should I follow each weekly plan? A: Each plan is designed to be followed for a week, but feel free to repeat or mix them as per your progress and comfort.

Q: What if I miss a workout? A: It's okay to miss a day, but try to stay consistent. Make it up when you can, or just move on to the next day's workout.

Final Thoughts

The journey to fitness can be challenging but infinitely rewarding. Nourish Move Love offers you a comprehensive, accessible, and supportive way to stay fit right from your home. Whether you're diving into the intense world of HIIT with a 20-minute full-body workout or exploring other fitness programs, you have all the resources you need to succeed.

So, why wait? Dive into your fitness journey with Nourish Move Love today! Happy exercising!

By following this guide, you have all the tools at your disposal to achieve a healthier, stronger, and more resilient you. It's time to nourish your body, move with purpose, and love the journey ahead!