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FREE 8 Week Dumbbell Challenge | WholeLifestyleNutrition.comFirst of all, Congratulations on taking the 8 week dumbbell 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 our pre challenge details, no worries!  We really would like to hear your story and get to know you a bit better.  We also are including an area where you can share your story, post a before and after picture and sign up for this challenge.  It is not required but highly recommended.  It is much easier to follow a program if you have a group of people supporting you and cheering you on.  We are that group! :-)   So head on over to our pre challenge details post: Sculpt The Body of Your Dreams With This FREE 8 Week Challenge.   You can always find these workouts by going to the top of this page and click on the “Coaching” tab and there will be a “Free 8 Week 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!


Sculpt The Body of Your Dreams With This FREE  8 Week Challenge!



So here is how this challenge is going to work  


  • This challenge can be started at anytime.  Always start with week 1, week 2, week 3…week 8 and so on.  Once you start the challenge, continue on it for 8 consecutive weeks.
  • For your next  8 weeks, I have pre done daily posts with the exercises that you need to do for your specific week.  Each week you will be given a dumbbell routine on Monday, Wednesday & Friday and a stretching routine on Saturday/Sunday.
  • A library of workouts can be found under the “coaching” tab at the top of this website under “Free 8 Week Dumbbell Challenge”  I am doing this as I go and the start date is January 7, 2013 so please note that the library won’t be complete until 8 weeks from that date.  Follow along with us!  We will be doing updates on our Facebook Page as we work our way through this program.  
  • 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 4 workouts a week showing you how to do the exercises:  3 dumbbell workout routines and 1 stretch workout routine.  
  • 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” & on our Facebook Page.  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 8 weeks!  
  • Don’t have an exercise routine?  Start out with this 8 week challenge and you will see results!  
  • Please sign in (below) so we can get to know you better.  If you would like to submit a before and after picture, fill the form out below!  We would love to see your transformation! (this is not required)
  • Once your 8 week Dumbbell Challenge is done, challenge yourself again for another 8 weeks but increase your weights to intensify your workouts!
  • Click here if you want to receive these post in your inbox for FREE



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.


Are you up for the challenge?  


I will have a section under the “Coaching” tab called “Free 8 Week 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?  

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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.


 Sculpt The Body of Your Dreams |



Week 3, Wednesday (Legs, Buttocks, Calves & Abs) 

My first circuit was as follows.  

I followed the intermediate level.

First Set:

  • 12 ball squat one legged (both sides)
  • 12 ball leg curls
  • 12 ball squat on wall, weighted
  • 12 one legged toe raises (both sides)
  • 12 dumbbell side bends (on both sides)
**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 squat one legged (both sides)
  • 12 ball leg curls
  • 12 ball squat on wall, weighted
  • 12 one legged toe raises (both sides)
  • 12 dumbbell side bends (on both sides)

Exercises For Week 3, Wednesday


Ball Squat – One-Legged

Ball Squat - One-Legged
  • Stand with one ankle on top of the exercise ball behind you and crouch down until your knee is at a 90 degree angle.
  • Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Alternate sides after each set.
  • Breathe out while raising yourself up and breathe in while returning to starting position.

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.

Dumbbell Side Bend

Dumbbell Side Bend
  • Hold a dumbbell with one hand along the side of your body.
  • Tilt your upper body to the side that holds the dumbbell and bring it back after a short pause. Complete your set and change sides.
  • Be careful not to tilt your upper body too far sideways where it may be difficult to bring it back.



Do you have questions?  Need some additional support?  



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 8 week challenge :)


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