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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 4, Wednesday ~  (Arms, Chest, Back & Shoulders) 

My first circuit was as follows.  

I followed the intermediate level.

First Set:

  • 12 bicep curls
  • 12 bent over one-armed triceps extension (both sides)
  • 12 ball dumbbell press
  • 12 wide rows
  • 12 shoulder press
  • 12 ball reverse 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 bicep curls
  • 12 bent over one-armed triceps extension (both sides)
  • 12 ball dumbbell press
  • 12 wide rows
  • 12 shoulder press
  • 12 ball reverse crunches


Week 4, Wednesday


Biceps Curl

Biceps Curl
  • Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.
  • 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.

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.

Wide Row

Wide Row
  • Grab one dumbbell with each hand and flex your knees and hips to bring yourself to a squatting position.
  • Lift both dumbbells straight up without altering the angles at your knees and hips and lower them back after a short pause.
  • Breathe out when lifting the dumbbells and breathe in when returning to starting position.

Shoulder Press

Shoulder Press
  • Stand up and hold two dumbbells close to your shoulders, palms facing forward.
  • Raise the dumbbells straight up until your elbows come close to locking and lower them back after a short pause.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

Ball Reverse Crunch

Ball Reverse Crunch
  • Lie on your back, calves and hamstrings pressed against the exercise ball and arms spread out.
  • Squeeze the ball with your legs and roll your knees towards your chest then roll back down after a short pause.
  • To avoid straining your neck, look straight up instead of looking at your knees.


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 :)


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

6 thoughts on “Week 4, Wednesday ~ FREE 8 Week Dumbbell Challenge”

  1. FrancineWyse says:

    Wow, loving this, we’re almost half way through, almost!! I’ll be without internet for the next two workouts so will have to improvise – hard to believe there’s still such places, but there are!!

    1. hallecottis says:

      @FrancineWyse Great job! :)  Do you want me to copy and paste the exercises in an email for you?  They won’t be animated (moving) but you will still have a picture and instructions?

      1. FrancineWyse says:

        Hi Halle, that would be fabulous, thank you so much. I’ll manage without the animation. Email is Thanks again

        1. hallecottis says:

          @FrancineWyse Ok, I just emailed them to you.  They are showing up animated on my email…are they animated on yours too?

        2. FrancineWyse says:

          @hallecottis Wow, yes they are, that’s pretty cool! Many thanks

  2. RobinL says:

    Fell behind, but just completed Mon and Wed…will be checking in tomorrow for Fridays workout :)

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