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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 30 (Arms, Chest, Back & Shoulders) 

My first circuit was as follows.  

I followed the intermediate level.

First Set:

  • 12 alternated biceps curls
  • 12 bent over one arm triceps extensions
  • 12 bench presses
  • 12 bent over rows
  • 12 bend to opposite foot (on both sides)
  • 12 weighted 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 alternated biceps curls
  • 12 bent over one arm triceps extensions
  • 12 bench presses
  • 12 bent over rows
  • 12 bend to opposite foot (on both sides)
  • 12 weighted crunches


Exercises For Day 30


Alternated Biceps Curl

Alternated Biceps Curl
  • Stand up 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.

Bent-Over One-Arm Triceps Extension

Bent-Over One-Arm Triceps Extension
  • Sit down, crouch forward and hold one dumbbell with one hand, elbow at a 90 degree angle, palm facing your body.
  • Raise the dumbbell with one hand until your arm is parallel to the ground and slowly lower it back after a short pause. Alternate after a set.
  • Keep your upper arm still throughout.

Bench Press

Bench Press
  • Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing your feet.
  • Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
  • Breathe out when raising the dumbbells and breathe in when lowering them back.

Bent Over Row

Bent Over Row
  • Stand up and reach down in order to hold two dumbbells with both hands (knees slightly bent).
  • Lift the dumbbells up until your upper arms are parallel to your body and lower them back after a short pause.
  • Try to keep your back straight throughout. Only the arm should move.

Bend to Opposite Foot

Bend to Opposite Foot
  • Stand up, reach down and grab a dumbbell just above one of your feet with your opposite hand (knees slightly bent).
  • Lift the dumbbell up until you are standing up and lower it back after a short pause.
  • Keep a slight arch in your knees throughout.

Weighted Crunch

Weighted Crunch
  • Lie down on your back on a bench and hold a dumbbell on top of your chest.
  • Raise your upper body until your shoulder blades no longer touch the bench and lower yourself back down after a short pause.
  • To avoid pulling your neck with your hands, look straight up instead of looking at your knees.

Congratulations On Completing This 30 Day Dumbbell Challenge!!  

Congratulations on finishing the 30 Day Dumbbell Challenge!!  You should be proud of yourself…this is quite the challenge.  I hope you learned a lot from this challenge and will continue on.  Why not challenge yourself for another 30 days.  This time step it up a notch.  Increase your weights a bit or increase your reps.  You can grow with this program and continue to use it to get into the best shape of your life.  If you would be so kind to let us know what you thought about this challenge in the comment section below we would greatly appreciate it.   Again, congratulations on a job well done! :)  

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

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

  1. hallecottis says:

    Well today is the final day of this 30 day challenge!  If you have made it to this point…Congratulations on a job well done!  Don’t stop here, re challenge yourself by starting another 30 days and increasing your reps and weights.  You will see tremendous results and this program can grow with you as you progress to a healthier you!  Again, congratulations on a job well done!

  2. Nikkie De says:

    Today is my 30th day!! I will do this again for a second round, I’ve seen a difference, but I want to see a dramatic one!

  3. purljamr says:

    I did every day, but not everyday, if you get me. I had been doing cardio all along but still had little fat “pockets” between my arm  & breast, I was so disgusted! Lo & behold! about a week ago I noticed my whole upper torso looked so tight! Those pockets are history-hello tank top season I welcome your return! Thanks for showing me the way Halle, I will continue:D

    1. hallecottis says:

      @purljamr Congratulations!!!  That is awesome!  I am so happy that you have seen the results that you desire.  Put in the work and see results :)  Thanks for sharing!

    2. Yvette says:

      I can relate to the little “fat pockets” between my arm and breast. Makes me look like I have wings. That is why I am doing this program. I need to lean out, not get muscular if you know what I mean. I am starting this program today. Thank you for the guidance. Wish me luck!

      1. Halle Cottis says:

        Best of luck, you can do this!

  4. Joy says:

    Finished all 30 days this month, following the date with the workout – made tracking easy.  I lost 3 days out of the month, but seeing a difference and feeling better.  I am ready to do another 30 days.  Thank you for the program.  It is laid out well and I love the graphics.

    1. hallecottis says:

      @Joy Congratulations Joy!!!  This is awesome!  Way to go.  I have seen tremendous results the second time through.  Do keep us posted and keep it going :)

  5. Tracey says:

    I’ve done it, all 30 days :) I’m so proud and I’m so chuffed I can see a difference, all the wobbly bits are less wobbly, the cellulite on my legs has improved greatly, and I didn’t even notice I’d lost the fatty bits between my boobs and armpits.
    I think I may do this again but I’m going to up my sets to 3 and my reps to 8 and build up the reps throughought.
    I may still pop on and leave the odd post :)

    1. Halle Cottis says:

      WOW!!! Congrats Tracey! Well done! :)

  6. Louise says:

    Very proud to have completed this 30 day challenge. This month has improved my strength, balance and ability. My competence & knowledge of the use of the toning ball has just sky-rocketed. Thanks so much!

    Up next: your eight-week challenge beginning 4/6/15.

    1. Halle Cottis says:

      Wow Louise!!! Congratulations! You should be proud of yourself…goal accomplished. Keep it going! :)

  7. Charlene says:

    WOW, that was an awesome 30 days of strenth! I definately know that I got stronger in the past 30 days, as I upped all my free weights by 5 pounds, as I try to lift heavy with good form. I would definately recommend this 30 day challenge for anyone who needs a change or is looking to get stronger! So tomorrow I will be starting the 8 week challenge, and I’m really looking forward to it. Halle, do you recommend anything on the inbetween days? Cardio, how much etc. Thank you for these challenges, they definately keep me going as if I have a little OCD in Looking forward to the next 8 weeks. Thanks again!

    1. Halle Cottis says:

      Congratulations Charlene!!! So proud of you! As for your question, you could add some cardio in, but I think your body could use a few days of rest too. In the 8 week challenge, Saturday’s are a light day, so you could add a run/speed walk in on Friday or Sunday too.

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