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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 15 (Legs, Buttocks, Thighs & Calves) 

My first circuit was as follows.  

I followed the intermediate level.

First Set:

  • 12 reverse lunges (both sides)
  • 12 ball squeezes sitting
  • 12 ball reverse bridge
  • 12 seated one legged toe raises (both sides)
  • 12 ball side crunches (on both sides)
**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 reverse lunges (both sides)
  • 12 ball squeezes sitting
  • 12 ball reverse bridge
  • 12 seated one legged toe raises (both sides)
  • 12 ball side crunches (on both sides)


Exercises For Day 15


Reverse Lunge

Reverse Lunge
  • Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body.
  • Place a foot back and bend your knees in order to bring down your body until your knees form 90 degree angles and raise yourself back up after a short pause.
  • Keep your upper body steady throughout.

Ball Squeeze – Sitting

Ball Squeeze - Sitting
  • Sit on the exercise ball with your thighs on each side of it and place your hands across your chest.
  • Squeeze the exercise ball between your legs by bringing your thighs closer to each other and slowly unsqueeze after a short pause.
  • Breathe out while squeezing and breathe in while returning to starting position.

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.

Seated One Legged Toe Raise

Seated One Legged Toe Raise
  • Sit down on the bench, place the front of one of your feet on top of the step and hold a dumbbell with both hands on top of that foot’s thighs.
  • Raise the dumbbell by standing on your toes and slowly lower them back down after a short pause. Alternate feet after your set.
  • Make sure that only the calf muscles are exercising.

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.

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

So how did your workout go?  
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 15 ~ 30 Day Dumbbell Challenge ~ Legs, Buttocks, Thighs & Calves”

  1. Nursey Jo says:

    Day 4 done!

  2. Whole Lifestyle Nutrition says:

    Whoo hoo!!! Go Nursey Jo :)

  3. Candyce Wehrle says:

    Just came across the 30 day challenge on Pinterest……I’m starting tomorrow….this is just what I need! Should I do this before cardio or after?

  4. Whole Lifestyle Nutrition says:

    Welcome Candyce :) It really doesn’t make a difference. I like to do the challenge before my cardio because it warms my muscles up nicely and make my run go much more smoother, but that is just me. I think either way would work. Let us know if you should have any questions along the way!

  5. hallecottis says:

    Congratulations everyone who has completed the challenge up to this point!  You are half way through this 30 day challenge!  Keep up the great job!!

  6. messages4katherine says:

    Yesterday, did Day 15 then stretched it out with Day 14.   This week’s goal – to get back on track with every day workouts!

    1. hallecottis says:

      messages4katherine I think you are doing fantastic (is it Katherine??) :)  You are moving right along with this program, you should be proud of yourself!

  7. Kate says:

    On day 15 loving this challenge, feeling stronger already!

    1. Halle Cottis says:

      Congrats Kate, keep it going!

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