14 Day Workout Challenge For Boss Babes

September 4, 2020
boss babe doing a 14 day workout challenge

Are you looking for a fun 14 day workout challenge to do at home? Lucky for you, I have put together a 14 day workout challenge for boss babes! This workout challenge is perfect for anyone who wants to get their fitness on without having to commit to a long and unrealistic challenge. That’s right, this entire challenge lasts for two weeks only, so it’s completely do-able! 14 workouts, 14 days, and 14 chances to get your heart rate up, your muscles working, and your body moving. So, put on some workout clothes, grab a bottle of water, and get on your yoga mat because you have a 14 day workout challenge to complete!

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WORKOUT CHALLENGES

If you know me, you know that I absolutely love challenges. Especially any kind of fitness or workout challenge. 

There’s just nothing quite like giving your body a good challenge and seeing what your body is capable of. 

Which is why I love creating and doing workout challenges. 

And if you’re new here, I invite you to check out some of my previous workout challenges below. 

PREVIOUS CHALLENGES:

FUN FACT: My 20 day fitness challenge is the most viewed blog post in my entire site! So, I know for sure that you all love fitness challenges as much as I do. 

SAVE FOR LATER!

14 day workout challenge for boss babes

14 DAY WORKOUT CHALLENGE RULES:

Before we get into the workout challenge, I’d like to quickly explain the rules and features to you!

RULES:

  • The entire workout challenge lasts 14 days, so you should ideally complete this challenge in two weeks. However, you are more than welcomed to take rest days (if you must!) in between the 14 day period. 
  • Every workout in this challenge is 10-20 minutes long. So, you don’t need to spend more than 20 minutes (plus your warm up time) on this challenge everyday. 
  • You only have to complete one workout video every single day. But, if you want to follow your own workout routine after completing the workout from the challenge, go for it! 
  • Every single workout is straight off from Pamela Reif’s YouTube channel, so you need to have a reliable internet connection to complete this challenge.
  • No cheating! The only way to successfully completing this workout challenge is by completing every single workout in it. 

FEATURES

To make it super easy for you to navigate through this challenge, I have: 

  • Labeled every workout with it’s appropriate title.
  • Provided the total time for each workout.
  • Identified the muscles we will focus on each day.
  • Shared my TOP 5 favorite exercises from each workout.
  • Shared the workout video straight from Pamela Reif‘s YouTube channel.

 So, are you ready to give your body a good challenge? If so, here’s my 14 day workout challenge!

14 DAY WORKOUT CHALLENGE

DAY 1 – BOOTY 

Let’s kick off this workout challenge with a good booty workout. Today we will be training our glute muscles without using any squats, lunges, or jumping exercises. Say what? You read that right, today we will be doing a knee friendly booty workout!

KNEE FRIENDLY BOOTY WORKOUT 

Workout Video: Low Impact Booty Workout (click here to be directed to the workout) 

Total Time: 15 Minutes 

Muscle Focus: Booty 

My TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Outer Thigh Circles (minute: 6:15)
  • Straight Side Lift (minute: 0:45)
  • High Glute Bridge (minute: 14:15)
  • High Bridge Pulses (minute: 14:45) 
  • Donkey Kicks (minute: 3:15)

DAY 2 – UPPER BODY 

Today we will focusing on our upper body! So, get ready to train your arms, chest, and back with this FUN workout. 

UPPER BODY (ARMS, CHEST & BACK) WORKOUT

Workout Video: Toned arms, chest, and back muscles workout (click here to be directed to the workout) 

Total Time: 10 Minutes 

Muscle Focus: Arms

My TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Inchworm (minute: 1:14)
  • Arm Opener (minute: 3:14)
  • Wacky Bird (minute 4:14)
  • Little Side Punches (minute: 8:44)
  • Up Down Plank (minute: 9:14)

DAY 3 – ABS

Woo-hoo, everyone’s favorite muscles to work on: abs! Today, we will be spicing things up and training our abs with a killer socks workout. Exactly what you read – you must wear SOCKS (no shoes) in order to complete today’s workout properly.

So, put on your favorite pair of socks and let’s get those abs burning!

AB WORKOUT WITH SOCKS

Workout Video: Abs Of Steel Socks Workout (click here to be directed to the workout) 

Total Time: 10 Minutes 

Muscle Focus: Abs

My TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Sitting Side To Side (minute: 2:13/ 7:42
  • Cross Elbow Plank (minute 5:43
  • Elbow Walk (minute: 8:12)
  • Fast Mountain Climber (minute: 9:15)
  • Crunch On Knees (minute 0:12)

DAY 4 – LEGS

Let’s give our upper body a much deserved break today and let’s train our lower body! Today we will be focusing on training our butt, thighs and calves with this incredible leg workout. PS: This is my favorite leg workout ever! 

LOWER BODY (BUTT, THIGHS & CALVES) WORKOUT 

Workout Video: Leg Workout – Butt, Thighs & Calves (click here to be directed to the workout) 

Total Time: 12 Minutes

Muscle Focus: Legs

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT: 

  • Hold With Calf Raise (minute: 0:45
  • Jump In – Out (minute: 2:15
  • Sumo Squat With Calf Raise (minute: 6:15)
  • Booty Toe Taps (minute: 11:16
  • Squat Pulses (minute 5:45

DAY 5 – FULL BODY

After training individual muscles groups for four days straight, we will be training our entire body with a dance workout today! So, get ready to burn calories, move your body, and sweat – there’s never been a time where this workout hasn’t made me sweat!

DANCE (+ BURN CALORIES) WORKOUT  

Workout Video: Happy Dance Workout (click here to be directed to the workout)

Total Time: 15 Minutes 

Muscle Focus: Full body 

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT: 

  • Body Tornado + Side Step (minute: 2:31)
  • Squat + Slap (minute:12:05
  • 4x Hip 1x Squat (minute: 4:13)
  • Step + Back Squeeze (minute: 4:52
  • Half Squat Step + Arms (minute: 13:01

DAY 6 – BACK

Today we will be focusing on a less popular muscle group: our back! So, get ready to train your upper back, lower back, lats, and neck with this quick back workout. PS: We will be using water bottles as equipment for this workout! 

BACK (UPPER BACK, LOWER BACK, LATS & NECK) WORKOUT  

Workout Video: Back Workout + Bottles (click here to be directed to the workout)

Total Time: 10 Minutes 

Muscle Focus: Back 

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT: 

  • Good Mornings (minute: 2:21) 
  • Row – Close (minute: 0:15)
  • Rear Delt Raise (minute: 6:31)
  • Superman + Reach Out (minute: 7:33)
  • Upright Rows (minute: 2:52)

DAY 7 – BOOTY 

Let’s activate those booty (not leg) muscles today with this incredible booty workout! To make this booty workout more intense, we will be using resistance bands! So, get your resistance bands out and let’s get moving.

BOOTY ACTIVATION (RESISTANCE BANDS) WORKOUT

Workout Video: Grow Your Booty Not Your Thighs Workout (click here to be directed to the workout)

Total Time: 12 minutes 

Muscle focus: Booty 

MY TOP 5 EXERCISES IN THIS WORKOUT:  

  • Abductor (minute: 4:24)
  • Wide Bridge Pulses (minute 6:21
  • Fire Hydrant Pulses (minute:2:51
  • Abductor + High Bridge (minute: 4:51
  • Bridge Hold + Abductor (minute: 5:51)

DAY 8 – ABS 

And we’re back to training abs! Today we will be doing a 12 minute medium level ab workout. 

MEDIUM AB WORKOUT

Workout Video: Medium Ab Workout (click here to be directed to the workout)

Total Time: 12 minutes 

Muscle focus: Abs 

MY TOP 5 EXERCISES IN THIS WORKOUT:  

  • Hold + Arm Pulses (minute: 0:46)
  • Standing Bicycle Crunch (minute: 2:17)
  • Ab Hold (minute 5:15) 
  • Spider Plank Slow (minute 6:45)
  • High Plank (minute: 11:46)

DAY 9 – FULL BODY HIIT

If you thought we’d be skipping HIIT workouts, you thought wrong. Today we will be training our entire body with a super fun HIIT workout. So, get ready for an intense cardio workout. 

FULL BODY HIIT (BURN CALORIES) WORKOUT 

Workout Video: Full Body HIIT Burn Calories Workout (click here to be directed to the workout)

Total Time: 15 minutes 

Muscle focus: Full Body 

MY TOP 5 EXERCISES IN THIS WORKOUT:  

  • Squat to Squat Jump (minute: 1:43)
  • Plank Kick To Crunch (minute: 2:42)
  • Up Down Plank (minute: 3:44)
  • Squat To Toe Touch (minute: 9:13)
  • Twisting Mountain Climbers (minute: 10:48) 

DAY 10 – ARMS

Did you enjoy training with water bottles on Day 6? I sure did! Although we won’t be training our backs again, we will once again be using water bottles but this time to tone our arms! So get ready for a quick and intense arm workout!

TONED ARMS (WITH WATER BOTTLES) WORKOUT

Workout Video: Toned Arms Quick & Intense With Water Bottles Workout (click here for the workout video) 

Total Time: 10 minutes 

Muscle focus: Arms 

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Steps + Bicep Curls (minute: 0:45
  • Step + Chess Press (minute: 1:16
  • Bottle Back + Forth (minute: 7:16
  • Flappy Bird (minute: 9:46
  • Step + Arm Opener (minute: 3:16

DAY 11 – BOOTY 

Alright, it time to do the final booty workout of this workout challenge. Today we will be training our booty with this super intense booty workout. And yes, squats, jumping, and lunges are included. We might as well end this challenge strong, right?

INTENSE BOOTY WORKOUT

Workout Video: Booty Workout (click here for the workout video) 

Total Time: 20 minutes 

Muscle focus: Booty 

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Jump Squat With Pulse (minute: 0:40)
  • Donkey Kick Pulses (minute: 3:10)
  • Leg Circles (minute: 4:10)
  • Wide Squat Left – Right (minute: 11:40)
  • Glute Flutter Kicks (minute: 15:40)

DAY 12 – WAIST 

It’s day 12, which means it’s the day to train our side abs! Today, we will be toning our side abs with this quick waist workout.

PS: This is the final ab workout in this challenge, so do try to make the most out of it.

MEDIUM TONED SIDE ABS WORKOUT

Workout Video: Trained Waist For Toned Side Abs Workout (click here to be directed to the workout) 

Total Time: 10 Minutes 

Muscle Focus: Side Abs  

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT: 

  • Plank + Hip Drop (minute: 9:16)
  • Plank + Slow Spider (minute: 9:45)
  • Lying Toe Reach (minute 3:45
  • Russian Twist + 3 Pulses (minute: 1:16)
  • Easy Starfish (minute: 1:46

DAY 13 – FULL BODY/CARDIO

Because dance workouts are so much fun, we will be doing one final dance workout to train our full body today! So, get ready to dance and burn calories to 90s and 80s hits with this fun dance workout!

DANCE (BURN CALORIES) WORKOUT

Workout Video: Oldies Dance Workout – Burn Calories to 90s and 80s hits (click here to be directed to the workout) 

Total Time: 15 Minutes 

Muscle Focus: Full Body  

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT: 

  • Side to Side (minute: 0:52)
  • Squat + Side Gunshot (minute: 4:34)
  • Hip Shake + Drop It Down (minute: 5:37)
  • Square Walk (minute: 8:50)
  • Half Squat + Snap (minute: 12:25)

DAY 14 – ARMS

And the final day has arrived, day 14. Let’s proudly end this workout challenge with an intense upper body workout. So, get ready to train your back, arms, and chest one final time today!

UPPER BODY WORKOUT

Workout Video: Upper Body Workout – Back, Arms & Chest (click here to be directed to the workout)

Total Time: 10 minutes 

Muscle focus: Arms 

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Back Squeezes (minute: 5:17)
  • Triceps Push Together (minute: 6:16)
  • Plank With Arm Reach Out (minute: 9:16)
  • Dolphin Hold (minute: 9:45)
  • Superman Reach Out (minute: 3:46)

BONUS DAY- FULL BODY

Even though this is a 14 day workout challenge, I have decided to add a bonus workout for anyone who is feeling extra adventurous. So, if you’re up for the challenge, try out my favorite intense full body workout and then call it a day! (:

INTENSE FULL BODY WORKOUT

Workout Video: Full Body Workout (click here to be directed to the workout)

Total Time: 20 minutes 

Muscle focus: Full Body

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Squat + Side Leg Lift (minute: 2:10)
  • Reverse Crunch (minute: 15:41)
  • Tricep Dips (minute: 16:41)
  • Cross Mountain Spider Plank (minute: 19:42)
  • Squat Jumps (minute: 0:10)

14 DAY WORKOUT CHALLENGE PDF

I have created a fun PDF to help you keep track of this workout challenge (cross off the days you complete!) If you want to download this free PDF, enter your email below and you’ll get access to this workout challenge PDF and my entire resource library! 

More Posts You May Like:

I had a blast creating this challenge for you, so I hope you enjoy it! Let me know if you will be participating in this challenge in the comments below!

Until next time,

GABBY

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Comments (9)

  • Sophie | Love and Literature

    September 5, 2020 at 1:31 pm

    I love this post! I started to be more active and began working out during lockdown, but now that I’m back to work, my fitness has been pushed aside. This is such a helpful post that I’ll definitely be using soon! Thanks for sharing!
    Sophie | http://www.loveandliterature.co.uk

    1. Gabby Abigail

      September 5, 2020 at 1:53 pm

      Awww, I hope you’ll be able to find some time to workout again! It definitely must be tricky to schedule in some time, but you don’t have to workout for an hour – a good 20-30 minute workout can be a huge game changer! x

  • The Book View

    September 5, 2020 at 4:14 pm

    My work-outs have been lacking during the quarantine. This is the much-needed push I needed. Saving this post for later. Thank you!!

    1. Gabby Abigail

      September 5, 2020 at 8:08 pm

      Glad you found this post helpful! Let me know which workout you enjoy trying the most! x

  • Jaya

    September 5, 2020 at 4:39 pm

    I have been loving trying out new workouts lately so I love that this is a two week challenge; two weeks is doable and the exercises look like they will push me. Thanks for sharing!

    1. Gabby Abigail

      September 5, 2020 at 8:09 pm

      Yeah, for sure! I think all of these are very doable and worth trying!

  • Des | itsbetterinheels

    September 11, 2020 at 5:04 pm

    I’ve never heard of Pamela Reif before, but the workout challenge you’ve mapped out here looks great! I think this will be perfect to start new next week! Bookmarking now!!
    I did about 3 of Chloe Ting’s workout challenges but took a break towards the end of last month. It’ll be nice to do something different and maybe even compare what works best for my body. Thanks for sharing doll!!!

    Des | https://www.itsbetterinheels.com

    1. Gabby Abigail

      September 13, 2020 at 3:43 pm

      OMG, really? I’ve been obsessed with her YouTube workouts for the last three years. She is incredible! I really hope you enjoy the challenge. Let me know how it goes. Chloe Ting is amazing too, but Pamela is my personal favorite! 🙂

  • The Newbury Girl

    September 22, 2020 at 8:24 pm

    Ugh it is my goal to complete one of these challenges before the end of the year. Initially, I tried one of Chloe Ting’s challenges, but I’m wondering if a two week challenge like this might be more manageable for me so that I don’t psych myself out with the commitment lol.

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