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 24 (Legs, Buttocks, Thighs & Calves) 

My first circuit was as follows.  

I followed the intermediate level.

First Set:

  • 12 side lunges (both sides)
  • 12 ball leg curls
  • 12 ball squats, on wall; weighted
  • 12 one legged toe raises (both sides)
  • 12 weighted leg raises (with or without weight)
**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 side lunges (both sides)
  • 12 ball leg curls
  • 12 ball squats, on wall; weighted
  • 12 one legged toe raises (both sides)
  • 12 weighted leg raises (with or without weight)
 

Exercises For Day 24

 

Side Lunge

Side Lunge
  • Stand up and hold one dumbbell on each hand against the sides of your body, palms facing each other.
  • Take a wide step sideways so that your knee shows a 90 degree angle and slowly bring yourself back up after a short pause.
  • Keep your back straight throughout.
 

Ball Leg Curl

Ball Leg Curl
  • Lie on your back and grasp the exercise ball using your calves and your thighs.
  • Squeeze the exercise ball by pulling your feet towards your buttocks and slowly unsqueeze after a short pause.
  • Breathe out while squeezing and breathe in while returning to starting position.
 

Ball Squat – on Wall; Weighted

Ball Squat - on Wall; Weighted
  • Crouch with your back pressed against the exercise ball, itself against the wall, knees at 90 degree angles and hold dumbbells with your hands down your body.
  • Raise yourself up by extending your legs and slowly lower youself back after a short pause.
  • Breathe out while raising yourself up and breathe in while returning to starting position.
 

One Legged Toe Raise

One Legged Toe Raise
  • Stand up on one foot on top of a small step and hold one dumbbell with one hand against the side of your body.
  • Raise yourself by standing on your toes and slowly lower yourself back down after a short pause. Alternate feet after your set.
  • Make sure that only the calf muscles are exercising.
 

Weighted Leg Raise

Weighted Leg Raise
  • Lie down with your back on the bench, hands gripping the sides of it 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 did your workout go?  Again the weighted leg raises can be quite challenging.  If this is to difficult, then eliminate the weight.  You will still see results with this exercise without the weight.  we are coming into the home stretch.  I am totally noticing a change in my body, especially in my upper body.  How about you.  Anyone seeing some changes? 
 
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 :)


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Join the Conversation

3 thoughts on “DAY 24 ~ 30 Day Dumbbell Challenge ~ Legs, Buttocks, Thighs & Calves”

  1. Tracey says:

    I’m still going strong day 24 done. I’m now using 16.7lb dumbells on a leg day and I’m adding an extra set of something that ties in with that days workout.

    1. Halle Cottis says:

      Great job Tracey, almost done!!!

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