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Here is the full 30 day dumbbell challenge all on one page.  I wanted to make the challenge easily accessible from one spot.  Remember always start with Day 1 ~ Sculpt The Body of Your Dreams and move through the program as it is laid out.  If you should have any questions, concerns, challenges, successes throughout this challenge please feel free to share them in the comment section below each post.  I hope you all learn a lot from this 30 day challenge and enjoy it as much as I do.  Now off to your 30 day dumbbell challenge!  

Remember, ” Muscle is a twenty-four-hour furnace, allowing you to burn more calories even at rest.  Muscle is the body’s major metabolic booster.  The famous “yo-yo” dieting syndrome is a result of muscle loss, if you diet without exercising, you lose muscle along with fat and the loss of muscle tissue translates into a slowdown, sometimes a shutdown of your metabolism.  Eating less will help you lose weight, but building muscle will help you keep it off.”           ~ Judith Sherman


So here is how this challenge is going to work.  


  • This challenge can be started at anytime.  Always start with day 1, day 2, day3…day 30 and so on.  Once you start the challenge, continue on it for 30 consecutive days.
  • For your next  30 days, I have pre done daily posts with the exercises that you need to do for your specific day.  
  • A library of workouts can be found under the “coaching” tab at the top of this website under “Free 30 Day Dumbbell Challenge“.  
  • I will include an animated image (courtesy of an amazing free site & showing you how to do the exercise.  
  • The only equipment needed is an exercise ball and dumbbells.
  • You will get 7 workouts a week showing you how to do the exercises (one workout will be a light workout or rest day.)  
  • So if I work your chest and arms, then I will not work them the next few days and so forth.  I will work different muscles throughout this program.
  • Support can be found at any time in the posts below the animated exercises in the comment section that reads “Join The Conversation”.  Every comment will be answered.  Share your support, successes, challenges, questions, and feedback in this section.
  • Incorporate this exercise program into your daily exercise routine and you will be amazed how tone and fit you can get in 30 days!  
  • Don’t have an exercise routine?  Start out with this 30 day challenge and you will see results!  
  • Once your 30 Day Dumbbell Challenge is done, challenge yourself again for another 30 days but increase your weights to intensify your workouts!

Before You Get Started

It is important to note that not all exercises are suitable for everyone.  Before attempting a new exercise take into account factors such as flexibility, strength, and overall health to determine whether or not a particular exercise is appropriate for you.
This, like any exercise, is inherently dangerous and can result in personal injury.  Any injury sustained from proper or improper use of this exercise program is solely the responsibility of the exerciser.  Whole Lifestyle Nutrition and its partners disclaim any liability from injury sustained from the use of this exercise program and suggest that you consult your professional healthcare provider before attempting any exercise or exercise program.

Days 1-30 of The FREE 30 Day Dumbbell Challenge

Click on Day to goto the workout.
DAY 1  ~ Arms, Chest, Shoulder & Abs
DAY 2 ~ Legs, Buttocks, Calves & Abs
DAY 3 ~ Arms, Chest, Back & Shoulders
DAY 4 ~ Legs, Buttocks, Inner Thighs, Calves & Abs
DAY 5 ~ Arms, Chest, Back, Shoulder & Abs
DAY 6 ~ Abdominal Workout
DAY 7 ~ Light Day, Stretching The Whole Body
DAY 8 ~ Arms, Chest, Back & Shoulders
DAY 9 ~ Legs, Buttocks, Calves & Legs
DAY 10 ~ Arms, Chest, Back & Shoulders
DAY 11 ~ Legs, Buttocks, Calves & Abs
DAY 12 ~ Arms, Chest, Back & Shoulders
DAY 13 ~ Abdominal Workout
DAY 14 ~ Light Day, Stretching The Whole Body
DAY 15 ~ Legs, Buttocks, Thighs & Abs
DAY 16 ~ Arms, Chest, Back & Shoulders
DAY 17 ~ Legs, Buttocks, Back & Calves
DAY 18 ~ Arms, Chest, Back & Shoulders
DAY 19 ~ Legs, Buttocks, Thighs & Calves
DAY 20 ~ Abdominal Workout
DAY 21 ~ Light Day, Stretching The Whole Body
DAY 22 ~ Legs, Buttocks, Thighs & Abs
DAY 23 ~ Arms, Chest, Back & Shoulders
DAY 24 ~ Legs, Buttocks, Thighs & Calves
DAY 25 ~ Arms, Chest, Back & Shoulders
DAY 26 ~ Legs, Buttocks, Thighs & Calves
DAY 27 ~ Abdominal Workout
DAY 28 ~ Light Day, Stretching The Whole Body
DAY 29 ~ Legs, Buttocks, Back & Calves
DAY 30 ~ Arms, Chest, Back & Shoulders

PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Your support keeps this blog running and is greatly appreciated. AMAZON DISCLOSURE: The owner of this website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon properties including, but not limited to,,,,, or DISCLAIMER: The content on the blog Whole Lifestyle Nutrition is for educational and informational purposes only, and is not intended as medical advice. I am not a medical professional and the information contained on this blog should not be used to diagnose, treat or prevent any disease or health illness. Please consult with a qualified health care professional before acting on any information presented here.

Join the Conversation

22 thoughts on “The Full Workout Library of The FREE 30 Day Dumbbell Challenge!”

  1. hallecottis says:

    Ok everyone, here is the 30 day challenge all in one spot!  I hope you all enjoy this workout as much as I have.  Good luck and as always, let us know if we can help in any way!  We are here to help you achieve your 30 day dumbbell challenge!

  2. Wendy C. Wood says:


  3. swami says:

    Thanks a ton for sharing this with all of us…. !!!!!!!!
     Wonderful !!!!

  4. TerriDrake says:

    Deborah Fleischmann, maybe this is what we should be doing!

  5. Nicole says:

    How long does this take every day?

  6. Jackie says:

    I’m in. Thanks for helping me get motivated. One question, though. I have lower back issues. I need to strengthen my core to help with the back pain. Should I adjust any of these exercises to protect my back?

  7. Jean says:

    Thank you so much for this. I’m 71 years young and am only on day 2 but find the animated thingie such a great help not being familiar with the exercise terms,

    1. Halle Cottis says:

      Welcome! So glad you are here! :)

  8. Francine says:

    I hаѵe been surfing online more than 2 hours todɑy, yet I never found any interesting article like yours.
    It is pretty worth enough for me. In my view,
    if all website owners аnd bloggers made good content as you did, the net
    will be much more useful than ever before.

  9. Debbie Heaven says:

    I have just finished this challenge and I have thoroughly enjoyed it. Can see a big difference in my shape, more toned. I’m going to repeat with heavier weights, less reps with more sets. Thankyou :-)

    1. Halle Cottis says:

      Great job Debbie!!!

  10. Calvin says:

    Couldn’t agree more, a healthy diet paired with a good fitness routine does wonders and it’s easier to maintain than having to starve yourself. I stumbled upon your challenge on Pinterest and was really curious to see what this is all about. With so many trainers offering their workouts for royalties, it’s refreshing to see someone putting so much effort into creating a very useful guide and then offering it for free. Well done, Halle and keep up the great work!

  11. Debbie Heaven says:

    I have just finished this challenge, second time round, have loved it yet again. Big improvement in stamina and strength. Looking forward to round three…..the 8 week dumbell challenge :-) Thankyou :-)

    1. Halle Cottis says:

      Great job Debbie!!!

  12. Paul says:

    Hi Halle,

    Thanks for the great workout. I’ve just finished the 30 days and my body looks and feel fantastic.

    Looking forward to your next challenge :)

  13. Saleh says:

    Are these exercises only for girls?? because I only see most comments from girls, this wont make a big difference if guys make these exercises?

    1. Halle Cottis says:

      Nope, can be for male or female, I just have a large female audience.

  14. Lan Tra says:

    Hi Halle, thanks for the great post. Definitely will try these exercises.

  15. Tiante says:

    I’m sooo proud of myself…I just finished this challenge. I decided to use 5 pound weights on the intermediate level with just 2 reps each. Now I feel strong enough that I’m going to do it again, this time increasing my weights to 10 pounds and 3 reps each. Can’t wait to get to see tgese results. I’ll check back in. Thanks for the awesome workout! :-)

    1. Halle Cottis says:

      I am so excited and proud of you Tiante! Great job and do keep us all posted. You are an inspiration for many here! :)

  16. Aleta says:

    I love this challenge, it gives me a whole body challenge to do with drinking my iaso tea. I cannot wait to see the results of this and using my products in 30 days~

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