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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!  Each post, I will have links to the past workouts and you can always 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 2  (Muscle  Areas Worked: Legs, Buttocks, Calves & Abs) 

My first circuit was as follows.  

I followed the intermediate level.

First Set:

  • 12 stationary lunges on both legs
  • 12 stiff legged dead lifts
  • 12 squats
  • 15 toe raises
  • 12 weighted leg raises 

**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.

Set 2:

  • 12 stiff legged dead lifts
  • 12 squats
  • 15 toe raises
  • 12 weighted leg raises 


Exercises For Day 2


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.
  • Repeat exercise on other leg 
  • Special Consideration Set & Rep Change – Beginners do 1 set of 5 to 10 reps, Intermediate do 1 set of 10 to 20 reps, Advanced do 1 set of 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.

Toe Raise

Toe Raise
  • Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other.
  • Lift your heels from the ground by pushing on your toes and lower yourself back down after a short pause.
  • Keep the rest of your body still throughout.
  • Special Consideration Set & Rep Change – Beginners do 1 set of 10 to 15 reps, Intermediate do 2 sets of 15 to 20 reps, Advanced do 3 sets of 20 to 25 reps

Weighted Leg Raise

Weighted Leg Raise
  • Lie down with your back on the bench, hands gripping the sides of it (I used the floor and placed my hands under my buttocks to support my lower back) and hold a dumbbell between your feet.  
  • Raise your legs up until they are perpendicular to the floor and lower them back after a short pause.
  • Try to keep your legs extended by keeping your knees at the same angle.
  • My Special Note – due to safety reason, I do not recommend doing this with a weight.  Do this exercise without the weight and you will still see tremendous results!  Also if you are lying on the floor to do this exercise, place your hands under your buttocks to support your lower back.

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

 So how is everyone feeling from yesterdays workout?  I feel great today after yesterdays workout!  I increased my weights to 10 pounds and am a bit sore, but in a good way.  I slept amazing last night (I know it is from the extra muscle workout)!  I was a bit more hungry throughout the day yesterday and had to add an extra healthy snack.  My body is burning additional calories from my workout which often requires me to replenish myself with another healthy snack until my body adjusts.  Hope everyone out there is feeling great! :)
Leave us your comments in the comment section below.  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

38 thoughts on “DAY 2 ~ 30 Day Dumbbell Challenge ~ Legs, Buttocks, Calves & Abs”

  1. hallecottis says:

    I feel great today after yesterdays workout!  I increased my weights to 10 pounds and am a bit sore, but in a good way.  I slept amazing last night (I know it is from the extra muscle workout)!  I was a bit more hungry throughout the day yesterday and had to add an extra healthy snack.  My body is burning additional calories from my workout which often requires me to replenish myself with another healthy snack until my body adjusts.  Hope everyone out there is feeling great :) !

    1. drmblh98 says:

      I have not started yet, starting today, but I have a question about the wording of your instructions. Do you do each set twice through before moving to the next set or are you doing each set once for a total of 2 sets? I want to get the most of this challenge so I just need to clarify. Thanks. I am super excited about being able to strength train without going to the gym.

      1. hallecottis says:

        drmblh98 good question!  You do each set once for a total of 2 sets.   Congratulations on getting started.  Please keep us informed along the way! :)

  2. Julia Tipple Farver says:

    Yes!!! I’m in.

  3. Whole Lifestyle Nutrition says:

    Yeah Julia, It is early so you can jump right on it :)

  4. Mary Messenger says:

    Egads I just did day 1 so I’m already a day behind

  5. Whole Lifestyle Nutrition says:

    Mary you can start the program at anytime :) When you start, then just follow the program from start to finish. Support is always available in the comments section on my site below the post or on here! Great joy on completing day 1 :)

  6. marymessenger says:

    Day 2 a lot harder than 1. Problem I’m having is with the weighted leg lifts. I’m getting very dizzy. I know I’ve had Vertigo before but this exercise made it worse. Any suggestions?

    1. hallecottis says:

      marymessenger Hey Mary,  It doesn’t surprise me that day 2 is harder.  You are working larger muscles which will make your workout much more difficult.  In regards to the weighted leg lifts, listen to your body.  Try doing this exercise on the floor AND without the weights and see if you feel better. Also place you hands under your buttocks to support your lower back while lying on the floor.  If you still feel dizzy let me know and I will post a different exercise for you. Congrats on completing day 2 :)

  7. MissyEtling says:

    So after Day 1 yesterday, today I was sore, but good sore and the amount of soreness that I like to feel to know that I had a quality workout. Mind you, I also ran intervals yesterday. My cardio of choice is walking, jogging, running, etc. I never was a runner in my life until a few months ago – matter of fact, I used to hate it. Sunday’s are usually my long run days – 7 miles or more at a leisurely pace (5.0 mph). I did this workout just before lunch today and I did have some issues in my legs cramping after the first circuit. Once again, I am doing the routines at the Advance level. I have issues with lunges too, so I scaled those back to only 12 – it is not that I can’t do them, I just have very tight quads and after doing some sprints yesterday, they weren’t going to allow me to do much. Additionally, like I said, I still need to get my long run in today and I didn’t want that to suffer. Most exercises again I could have used heavier weights, but I am sticking to 5lb – 8lb dumbbells and one 10lb kettlebell for the squats. FYI: I hate working out my legs! Find a cadio routine that you like and can commit to a minimum of 3 days a week (30 minutes minimum). It can be running, walking, biking, eliptical, swimming, etc. – whatever it is that you like and will stick with. Remember the tight quads I mentioned —- I actually can’t do the eliptical as a result. I say that because what may work for me may not work for you.

  8. drmblh98 says:

    Completed day 1 yesterday. It was challenging to complete both sets. Great burn in the arms, but not too sore today. I’m excited about completing this challenge!

    1. hallecottis says:

      drmblh98 Yeah!  Great job!

  9. readyau says:

    I am on Day 2 and feeling good.  I started with the beginner level doing only one set with 3 lb weights but I feel that is about right because I’m almost at fatigue on rep 11 and 12.  I did have to modify the weighted leg lift by bending my knees (with weights on my feet)  Is that the best way to modify that lift?  I don’t think I could do more than 1 or 2 with straight legs.  After 6 babies and years of inactivity, the abs just aren’t quite awake yet :)

    1. hallecottis says:

      readyau Good job on completing day 2!  I would do the weighted leg lifts without weights first.  Try that and see if i works out better.  You also could do a crunch if this is to challenging.  Keep it up!

  10. messages4katherine says:

    Day 2 done nice and early this morning.  2 down, 28 to go.

    1. hallecottis says:

      messages4katherine I am always one to get my workouts done early in the morning too.  Once the day gets started, I just become to busy and my priorities shift.  I also like to get my workout done early because it gives me a good source of energy throughout the day!

  11. messages4katherine says:

    OK, second time around is a charm, right?  I restarted the 30 day challenge yesterday as part of a new 6 week challenge for myself.  I had a question about lunges – why do you suggest only one set of lunges but 2 – 3 sets of all other exercises?

    1. hallecottis says:

      @messages4katherine When you do lunges you are working some of your largest muscle groups making that exercise much more difficult.  Measure your heart rate after one set of lunges and you will see that it is elevated quite a bit because you are using the larger muscles.  Then measure your heart rate after using the smaller muscle groups and you will see that it isn’t as elevated.

  12. Brea says:

    Found this on Pinterest  yesterday and just completed day 2. I’ll say that those Leg Raises were the hardest for me, I could only do 10 and my legs were shaking.

    1. Halle Cottis says:

      I know those Leg Raises get me every time! Welcome :)

    2. hallecottis says:

      I know those Leg Raises get me every time!  Welcome!  :)

  13. shannawilliamson says:

    Question: I had a C-Section 2 years ago. When I do leg lifts I feel a pull in that spot. Was wondering if anyone else has experienced this. It’s should be healed enough by now to do these don’t ya think?

  14. Tam6van says:

    Calves were stiff on the tie raises ( didn’t stretch after my run today.) Other than that…it was great! I think I may need to move up to 8lbs though as I don’t feel challenged with my 5lb weights. I can try and if its too much, I will stitch back. That’s ok, right?

    1. hallecottis says:

      Tam6van Yep, that is great.  You should feel challenged and your last 2 reps in the set should be a challenge to do.  If they are not, then you need to increase the weight.  Let me know how it goes.

  15. Julie says:

    Day 2 done, three sets…bring on day 3 :)

  16. MaryMZ says:

    wow worked up a sweat today! Knees were a little sore. Hopefully that will go away in time with weight loss and more exercise.

  17. Tracey says:

    Day one went well but I started with 1 1/2 kg and 8 reps my second set was 2 1/2 kg with 10 reps so at least I found I could goo further and heavier than I thought.
    Day 2 went well to but I do need to get done heavier weights for these exercises but so far so good, here’s to day 3.

  18. Corynne says:

    I just found this challenge and started a few days ago.I am on day 3 now. Anyone still doing this or interested in starting with me?

  19. Samantha says:

    Hi Corynne, I’ve just done day 2 so a bit behind you, but I’m gonna keep it up. Looks like no one posts anymore though which is a shame. We’re a couple years too late I think ha :)

  20. Leilani says:

    Hey Corynne and Samantha! I started doing the challenge yesterday. Sure there has be some that still do the challenge :)

  21. Chanel says:

    im trying to understand the wording.

    1 set = first set
    2 sets = second set

    So how does the advanced 3 set come into play?

    Do we do set 1&2 all together to make 3 or would that be 4 sets?

    I’m just a little confused

    1. Halle Cottis says:

      Beginners do 1 set, intermediate do 2 sets and advanced do 3 sets.

  22. REFILWE says:


  23. Shanee E. says:

    These workouts are amazing. Thanks for sharing this!!!!!! I’m on day 2 and feel amazing

    1. Halle Cottis says:

      So glad you are enjoying them!

  24. Mark says:

    Hi, I’ve just started the 30 day challenge and I’m using 12kg dumbell weights. Is there a specific weight I should use. I’m 105 kg myself but I have no idea what weights I should be lifting.

    Kind regards

    1. Halle Cottis says:

      The best way to tell if you are lifting the appropriate weights is that after a full set, your muscles should be fatigued and it should be somewhat challenging to finish the last few reps in a set. If it isn’t challenging then you should up your weights a bit. If you can not do the last 2 reps, then decrease your weight.

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