Share on Pinterest

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.

Ads by Healthy Ads



DAY 18 (Arms, Chest, Back & Shoulders) 

My first circuit was as follows.  

I followed the intermediate level.

First Set:


  • 12 ball biceps curls-stainding 
  • 12 triceps kickbacks (both sides)
  • 12 ball chest flies
  • 12 one arm rows (both sides) 
  • 12 ball shoulder rotations
  • 12 ball jacknives

**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 biceps curls-stainding 
  • 12 triceps kickbacks (both sides)
  • 12 ball chest flies
  • 12 one arm rows (both sides) 
  • 12 ball shoulder rotations
  • 12 ball jacknives


Exercises For Day 18


Ball Biceps Curl – Standing

Ball Biceps Curl - Standing
  • Stand up with your back against the exercise ball, itself against the wall and hold dumbbells down the sides of your body.
  • Raise the dumbbells towards your shoulders and slowly lower them back after a short pause.
  • Keep your back and upper arms still throughout.

Triceps Kickback

Triceps Kickback
  • Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body.
  • Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause.
  • Keep your upper arm still throughout.

Ball Chest Fly

Ball Chest Fly
  • Lie on your back, shoulder blades on top of the exercise ball, back extended, knees flexed at 90 degree angles and hold dumbbells out to each side of your body.
  • Keeping your elbows just slightly bent, roll the dumbbells in and up and slowly lower them down after a short pause.
  • Breathe out while pulling the dumbbells in and up and breathe in while returning to starting position.

One Arm Row

One Arm Row
  • Position yourself bent forward in front of a bench while holding a dumbbell with one hand (arm extended).
  • Lift the dumbbell up until your upper arm is parallel to your body and lower it back after a short pause. Alternate hands when set is completed.
  • Try to keep your back straight throughout. Only the arm should move.

Ball Shoulder Rotation

Ball Shoulder Rotation
  • Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells out to your sides, elbows at 90 degree angles.
  • Keeping the angles in your elbows still throughout roll the dumbbells up until your forearms are parallel to the floor.
  • Breathe out while rolling up and breathe in while returning to starting position.

Ball Jacknife

Ball Jacknife
  • Place your ankles on top of the exercise ball, legs extended, chest facing the floor and extend your arms to lift you from the floor.
  • Keeping your weight on your extended arms, roll the ball in by bending your knees and hips and extend your legs back after a short pause.
  • Breathe out while rolling the ball in 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

4 thoughts on “DAY 18 ~ 30 Day Dumbbell Challenge ~ Arms, Chest, Back & Shoulders”

  1. hallecottis says:

    Today was quite the challenge!  The ball shoulder rotations are difficult.  I use 12 pound dumbbells for most of the exercises and for this exercise I had to reduce the weights to 5 pound dumbbells.  Also if you are having a hard time with the ball jacknife exercise put the ball on your quadriceps (upper leg) and then tuck onto your knees.  You still are working your abs and get a great workout this way as well.  Did anyone else have some challenges with some of these exercises?

    1. LisaBird says:

      hallecottis Loved the ball shoulder rotations! I am a week behind getting started on this challenge, will it still be available once the initial 30 days is over? Thank you so much for sharing and motivating!! :)

      1. hallecottis says:

        LisaBird You are welcome Lisa.  Yes it will be available for quite a while, most likely through the end of the year so enjoy :)

  2. messages4katherine says:

    Ball shoulder rotatins – not sure what I am supposed to be working?  My back like in a superman or is there a twisting motion (rotation) that would work my obliques?
    Otherwise a good workout yesterday!

Write a Reply or Comment

Your email address will not be published. Required fields are marked *