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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 23 (Arms, Chest, Back & Shoulders) 

My first circuit was as follows.  

I followed the intermediate level.

First Set:

  • 12 hammer curls
  • 12 two arms triceps extension 
  • 12 ball dumbbell press
  • 12 kneeling one arm row (both sides)
  • 12 seated side lateral raises
  • 12 ball crunches
**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 hammer curls
  • 12 two arms triceps extension 
  • 12 ball dumbbell press
  • 12 kneeling one arm row (both sides)
  • 12 seated side lateral raises
  • 12 ball crunches


Exercises For Day 23


Hammer Curl

Hammer Curl
  • Grab one dumbbell in each hand along the sides of your body, palms facing your body.
  • Raise both dumbbells by curling your elbows and lower them down after a short pause.
  • Keep your upper arms still throughout.

Two-Arms Triceps Extension

Two-Arms Triceps Extension
  • Stand up and hold one dumbbell with both hands behind your head, upper arms pointing straight up.
  • Raise the dumbbell up by curling your elbows and slowly lower it back after a short pause.
  • Your upper arms should remain still throughout.

Ball Dumbbell Press

Ball Dumbbell Press
  • Lie on your back, shoulder blades on top of the exercise ball, back extended, knees flexed at 90 degree angles and hold dumbbells on each side of your chest.
  • Push the dumbbells straight up and slowly lower them down after a short pause.
  • Breathe out while pushing and breathe in while returning to starting position.

Kneeling One Arm Row

Kneeling One Arm Row
  • Put your knee and hand on a bench and grab a dumbbell with your other hand.
  • Lift the dumbbell straight up without moving anything else than your arm and lower it back down after a short pause.
  • Breathe out when raising the dumbbell and in when returning to starting position.

Seated Side Lateral Raise

Seated Side Lateral Raise
  • Sit on one end of the bench and hold one dumbbell with each hand down the side of your body.
  • Raise both dumbbells sideways until your arms are parallel to the ground and lower them back down slowly after a short pause.
  • Keep your back straight throughout.

Ball Crunch

Ball Crunch
  • Lie on your lower back on the exercise ball and place your hands behind your ears.
  • 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?  
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

One thought on “DAY 23 ~ 30 Day Dumbbell Challenge ~ Arms, Chest, Back & Shoulders”

  1. hallecottis says:

    Thought I would throw myself a challenge and upped the rep amount to advanced 20 reps.  Wow, what a difference!  I could only do 2 sets instead of my normal 3 sets at 12 reps, but I feel totally worked out!  Sometimes it is important to change it up and challenge yourself even more.  I feel great and am seeing changes!!

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