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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 13 (Abdominal Workout) 

My first circuit was as follows.  

I followed the intermediate level.

First Set:

  • 12 ball sit ups
  • 12 ball table tops
  • 12 ball side crunches (both sides)
  • 12 ball crunches, legs elevated
  • 12 ball bridge T-fall off (on both sides)
  • ab #1 stretch
**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 ball sit ups
  • 12 ball table tops
  • 12 ball side crunches (both sides)
  • 12 ball crunches, legs elevated
  • 12 ball bridge T-fall off (on both sides)
  • ab #1 stretch 


Exercises For Day 13


Ball Sit-Up

Ball Sit-Up
  • Lie on your lower back on the exercise ball and place your hands behind your ears.
  • Raise your upper body up from the ball and lower it back down after a short pause.
  • Breathe out while contracting your ab muscles and breathe in while returning to starting position.

Ball Table Top

Ball Table Top
  • Lie on your knees, place your forearms on top of the exercise ball in front of you, elbows at 90 degree angles and back straight.
  • Raise your knees from the floor by rolling forward on the ball until your legs are fully extended and return back after a short pause.
  • Keep your back straight throughout.

Ball Side Crunch

Ball Side Crunch
  • Lie on your side against the exercise ball, arms across your chest, legs extended and feet wide apart to give you balance.
  • Raise your upper body up from the ball and lower it back down after a short pause. Alternate sides after each completed set.
  • Breathe out while contracting your ab muscles and breathe in while returning to starting position.

Ball Crunch – Legs Elevated

Ball Crunch - Legs Elevated
  • Lie on your back, calves on top of the exercise ball and arms across your chest.
  • Roll your shoulder blades up and lower yourself back down after a short pause.
  • To avoid straining your neck, look straight up instead of looking at your knees.

Ball Bridge T Fall-Off

Ball Bridge T Fall-Off
  • Lie on your shoulder blades on top of the exercise ball, knees at 90 degree angles, back straight and extend your arms out to keep balance.
  • Roll off the ball slightly to one side and return back after a short pause. Alternate sides between each repetitions.
  • Keep your back straight throughout.

Abs #1 – Back Roll (Ball)

Abs #1 - Back Roll (Ball)
  • Lie on your back on the exercise ball.
  • Stretch by extending your arms and legs fully.
  • This exercise stretches your abdominal muscles as well as your chest muscles.

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

So how is everyone feeling from yesterdays workout?  
Did you have any challenges?  Did you enjoy your workout?  Anyone a bit sore out there?  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

5 thoughts on “DAY 13 ~ 30 Day Dumbbell Challenge ~ Abdominal Workout”

  1. messages4katherine says:

    I missed a few days betwee day 12 when I took my weights on vacation with me and day 13.  Somehow getting back into the routine at home is harder than staying in it when I am away.. maybe just trying to justify all the extra packing but actually using the equipment I lugged around!  Today was not too hard.  I am doing two sets with 20 reps.  Starting tomorrow, I will be increase to three sets of 12 reps and build from there.

    1. hallecottis says:

      messages4katherine This isn’t called a challenge for anything!!! It is challenging to stay with any exercise routine but the goal is to make this a habit (habits are usually created after 16 consecutive days), and continue to develop with this program!  I am proud of you for continuing this even while on vacation, now that is impressive!  Great job!

  2. kim says:

    I know no one has posted here for a while, but I found this website during a search for dumbbell exercises. I am on day 13 of my second 30 days and I love it. After my second 30 days, I am adding in cardio 3 days a wk to get a jump start for Summer…thank you for this website!

    1. Halle Cottis says:

      You’re welcome Kim! And welcome to Whole Lifestyle Nutrition! :)

  3. Ken says:

    Do you think it could throw this ab work out daily?

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