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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 dumbbell-exercises.com & ball-exercises.com) 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.

 

 

DAY 16 (Arms, Chest, Back & Shoulders) 

My first circuit was as follows.  

I followed the intermediate level.

First Set:

  • 12 seated alternated biceps curls
  • 12 one arm triceps extensions (both sides)
  • 12 straight arm pull over
  • 12 ball arm extensions alternating 
  • 12 upright rows
  • 12 ball crunches-legs elevated  

**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 seated alternated biceps curls
  • 12 one arm triceps extensions (both sides)
  • 12 straight arm pull over
  • 12 ball arm extensions alternating 
  • 12 upright rows
  • 12 ball crunches-legs elevated  

 

Exercises For Day 16

 

Seated Alternated Biceps Curl

Seated Alternated Biceps Curl
  • Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.
 

One-Arm Triceps Extension

One-Arm Triceps Extension
  • Stand up and hold one dumbbell with one hand behind your head, elbow at a 90 degree angle, upper arm straight up.
  • Raise the dumbbell with one hand until your arm is close to being fully extended and slowly lower it back after a short pause. Alternate after a set.
  • Keep your upper arm still throughout.
 

Straight-Arm Pullover

Straight-Arm Pullover
  • Lie down on your back on one end of the bench and hold one dumbbell with both hands above your chest area, arms extended.
  • Raise the dumbbell straight up until your arms are perpendicular to the floor and lower it back after a short pause.
  • Keep your arms extended throughout by keeping still the angle of your elbows.
 

Ball Arm-Leg Extension – Alternating

Ball Arm-Leg Extension - Alternating
  • Lie prone on top of the exercise ball, your belly pressed against it and maintain balance with your feet and hands on the floor.
  • Extend your left arm and right leg out and up and lower them back after a short pause. Alternate sides after each repetition.
  • Breathe out while extending and breathe in while returning to starting position.
 

Upright Row

Upright Row
  • Stand up and hold one dumbbell in each hand in front of your thighs.
  • Raise both dumbbells until your arms are parallel to the ground and lower them back down slowly after a short pause.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.
 

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.
 

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

 
So how did your workout go? Wow those straight arm pull overs were so challenging.  I could feel it all the way through my abs!  I really stepped it up for this workout.  In order to challenge myself a bit more, today I added 1 minute of intense cardio in between each exercise.  Might not sound like a lot, but it really gets your heart rate up intensifying your workout.  So for example, I did my alternating biceps curls and then did 1 minute of jump roping as fast as I could and then went right into triceps extensions and then did 1 minute of jumping jacks as fast as I could and then did my straight arm pullovers and the ran in place for 1 minute and so on…Wow, what a workout.  I did 3 sets of 12 and it took me a little over an hour.  If you are looking to step it up a bit, give this a try and let me know what you think.
 
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, amazon.com, endless.com, myhabit.com, smallparts.com, or amazonwireless.com. 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

8 thoughts on “DAY 16 ~ 30 Day Dumbbell Challenge ~ Arms, Chest, Back & Shoulders”

  1. hallecottis says:

    So how did your workout go? Wow those straight arm pull overs were so challenging. I could feel it all the way through my abs! I real stepped it up for this workout. In order to challenge myself a bit more, today I added 1 minute of intense cardio in between each exercise. Might not sound like a lot, but it really gets your heart rate up intensifying your workout. So for example, I did my alternating biceps curls and then did 1 minute of jump roping as fast as I could and then went right into triceps extensions and then did 1 minute of jumping jacks as fast as I could and then did my straight arm pullovers and the ran in place for 1 minute and so on…Wow, what a workout. I did 3 sets of 12 and it took me a little over an hour. If you are looking to step it up a bit, give this a try and let me know what you think.

  2. messages4katherine says:

    I went up to three sets this week, and backed off from 20 reps per set to 15 reps per set.  Question about tricep extensions – my left arms tanks out at 20 reps my right arms doesn’t get tired until 25.  Is is OK to do different numbers of reps on each side?  Should I stick with the lower # of reps for both arms?  See you tomorrow!

    1. hallecottis says:

      messages4katherine I would suggest doing the same amount of reps for both arms.  I wouldn’t want both one arm to get more tone than the other.  It makes sense that one is stronger then the other, you probably use your right arm more (especially if you are right handed).  Do the lower number of reps for both arms and develop the strength of your left arm to match your right.  Once you strengthen you left arm, then you can move up the weight as your strength allows.

  3. VNutbutter says:

    Hi, I’m on day 16 of the challenge, and I have loved it so far. I have seen significant improvement in my strength and fitness. Today I increased my weight, and added 2 minutes of cardio ( jumping jacks, or running in place with high knees) into each of my 3 sets and it really kicked it up a lot!

    1. hallecottis says:

      VNutbutter congrats on passing the half way mark!  I also love how you have stepped it up a notch.  Keep it going :)

    2. hallecottis says:

      VNutbutter Congrats on getting half way through the program!  I also loved how you kicked it up a notch.  Keep it going! :)

  4. Tracey says:

    Over 1/2 way through now, I’ve upped my weight to 10.6lbs and I think I’ve found my weight now. Still stickingwith 2 sets 10 reps .

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