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First of all, Congratulations on taking the 30 day challenge!  You will be amazed how tone and fit you will get just by incorporating weights into your exercise routine and eating right for your metabolic type!  If you missed day 1, no worries!  For past workouts  go to the top of this page and click on the “Coaching” tab and there will be a “Free 30 Day Dumbbell Challenge” tab.  Click on that for all past workouts.  It is important to start at the beginning of this challenge and work your way through the program how it is laid out.

Here is the first workout and the start of this program!


DAY 1 ~ Sculpt The Body of Your Dreams With This 30 Day Challenge!



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.


You Can Complete This Challenge!  


Remember, I will have a section under the “Coaching” tab called “Free 30 Day Dumbbell Challenge” where you can go back and view past workouts.  Please note in these pictures you will see a workout bench.  You do not have to use a workout bench if you do not have one.  Most of these exercises can be done right on your exercise ball.  I use my ball as a bench, and a chair.  No expensive equipment needed.  How easy is that?  Follow the chart below with the number of sets and reps that you should do.  Take your time doing these exercises and don’t rush through them.  Always keep good form and  as always, listen to your bodies language.  If you feel pain, stop.  I do these exercises in circuit format.  Here is an example of how I completed my workout.

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DAY 11 (Legs, Buttocks, Calves & Abs) 

My first circuit was as follows.  

I followed the intermediate level.

First Set:

  • 12 stationary lunges (both sides) 
  • 12 stiff legged dead lifts
  • 12 squats
  • 12 ball calf raises 1-legged (both sides)
  • 12 ball reverse bridge
  • 12 weighted crunches


**I did this set with no breaks in between.  After you finish this set, take a 2-4 minute break and then repeat the circuit and start your second set.
Second Set:
  • 12 stiff legged dead lifts
  • 12 squats
  • 12 ball calf raises 1-legged (both sides)
  • 12 ball reverse bridge
  • 12 weighted crunches 

Exercises For Day 11


Stationary Lunge

Stationary Lunge
  • Stand up with one foot in front, one foot back and hold one dumbbell on each hand along the sides of your body, palms facing each other.
  • Lower yourself without moving your feet until your knees form 90 degree angles and raise yourself back up after a short pause.
  • Keep your upper body steady throughout.
  • Rep/Set Change:  Beginners 1 set 5-10 reps, Intermediate 1 set 10 to 20 reps, Advanced 1 set 20 to 30 reps

Stiff Legged Dead Lift

Stiff Legged Dead Lift
  • Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other.
  • Lower the dumbbells by bending your hips forward and raise yourself back up again after a short pause.
  • Keep your back straight throughout.


  • Stand up and hold one dumbbell with both hands in front of your thighs.
  • Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause.
  • Keep your upper body steady throughout.

Ball Calf Raise – One-Legged

Ball Calf Raise - One-Legged
  • Stand up on one foot and lean against the exercise ball itself pressed against the wall in front of your chest.
  • Raise yourself by standing on your toes and slowly lower yourself back down after a short pause. Alternate legs after each set.
  • Make sure that only the calf muscles are exercising.

Ball Reverse Bridge

Ball Reverse Bridge
  • Lie on your back with your feet on top of the exercise ball, knees and thighs bent.
  • Lift your back from the floor by extending your legs and slowly lower yourself back down after a short pause.
  • Keep your back straight throughout.

Weighted Crunch

Weighted Crunch
  • Lie down on your back on a bench and hold a dumbbell on top of your chest.
  • Raise your upper body until your shoulder blades no longer touch the bench and lower yourself back down after a short pause.
  • To avoid pulling your neck with your hands, look straight up instead of looking at your knees.

My Daily Comments.  Do you have questions?  Need some additional support?  

So how did your  workout go?  I loved the reverse ball bridge, I could totally feel that exercise in the back of my legs.  As always, the lunges were challenging!  I also added a 2 mile run today making this an excellent workout for today.  How are you all doing in this second week of the challenge?
Do you have any questions?  Leave us your comments in the comment section below.  Did you have any challenges?  Did you enjoy your workout?  Need more clarification on any of the exercises?  Would love to hear your feedback, questions, concerns and successes along the way.  We are here to support one another through this awesome 30 day challenge :)

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

9 thoughts on “DAY 11 ~ 30 Day Dumbbell Challenge ~ Legs, Buttocks, Calves & Abs”

  1. MissyEtling says:

    This was my favorite workout for the lower body. I did this followed by a 5.25 mile jog this evening—- just finished up about 30 minutes ago. As much as I will walk/jog/run —- I hate working out my lower body otherwise.

  2. messages4katherine says:

    Day 11 – done!  I am out of town for the weekend but packed the weights and ball in my backseat.  I found today to be a tough one but it was more motivational than any particular exercise.  I will keep at it – I am almost half way through my challenge!

    1. hallecottis says:

      messages4katherine Congratulations on making it half way through and you are quite the inspiration to take this routine on the road.  Way to commit to the full 30 day challenge :)  Keep it up, you should or will be seeing some changes in your muscles really soon!  Great job!

  3. Latasha B0nner says:

    I like the workout but I missed a couple days. Do I just forget it and start all over or pick up where I left off?

    1. Halle Cottis says:

      Just resume the program where you left off.

    2. Marlene T. Riklon says:

      Hi Latasha!

      Good to know someone is still going through with this! I am starting day 11 here in a few minutes. Keep up the GREAT work!!! I have lost 4 pounds so far but then again I have also changed my diet drastically and am on this 14 day cleanse thing. Anyway, good luck! See you tomorrow!

  4. Tracey says:

    I’m having to do some slightly different exercises when I comes to the ball exercises but that’s not a huge problem and I’m starting to see a change in my shape I think, I’re measure in a weeks time so we’ll find out then.

  5. Sonali says:

    Love the challenge.. Am on my 3rd round..lost 11 kgs

    1. Halle Cottis says:

      Wow, Congratulations Sonali!!!

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