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
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 10 (Arms, Chest, Back & Shoulders)
My first circuit was as follows.
I followed the intermediate level.
First Set:
- 12 alternating bicep curls
- 12 ball triceps extensions – standing
- 12 ball dumbbell presses
- 12 kneeling one arm rows (on both sides)
- 12 straight-arm front deltoid raises
- 12 ball ab rollouts
- 12 alternating bicep curls
- 12 ball triceps extensions – standing
- 12 ball dumbbell presses
- 12 kneeling one arm rows (on both sides)
- 12 straight-arm front deltoid raises
- 12 ball ab rollouts
Exercises For Day 10
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.
Ball Triceps Extension – Standing
- Stand up and place your forearms against the exercise ball, itself against the wall in front of your chest.
- Push yourself back by rolling the ball towards your hands to extend your arms and slowly return back after a short pause.
- Focus on exercising the triceps.
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
- 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.
Straight-Arm Front Deltoid Raise
- Stand up and hold one dumbbell in each hand in front of your thighs.
- Raise the dumbbells to your shoulder level and continue on to raising them up at arms’ length and lower them back down slowly after a pause.
- Keep your arms extended throughout.
Ball Ab Rollout
- Lie on your knees, place your hands on top of the exercise ball in front of you, arms extended and back straight.
- Keeping your back and arms extended, roll on top of the ball until your upper arms are pressed against it and pull yourself back up after a short pause.
- Keep your arms extended and your back straight throughout.
My Daily Comments. Do you have questions? Need some additional support?
So how did your workout go? This workout was great, one of my favorites so far! Two things I want to note. The front arm deltoid raise I had to adjust my weights quite a bit. I have been using 12 pound weights for this challenge and for this particular exercise I had to reduce the wights to 8 pound dumbbells in order to keep good form. Remember form is always first. Without good form you could easily have an injury. My other comment is on the ball Ab rollout! Love this exercise. Be sure to focus on keeping your Ab muscles firm and tight through out this exercise. I could totally feel it in my Abs after this exercise! Hope everyone is thriving in week two!
That front arm deltoid raise was a killer. I used 5lb. weights on that myself, but did manage to squeak out 60 total reps (20X3). Not certain I got the Ball Ab Rollout one but I guess I will know later. My abs are still sore from the last couple of days of getting back into this.
I agree – deltoid raises were a challenge. I found my left arm wanting to twist in at the top so I did each arm separately so I could concentrate more on the form of the exercise. I increased the weights for the biceps and rows to 10lbs (from 5lbs) – arms were good and tired this afternoon.
messages4katherine wow that is quite a change from 5 to 10 pounds! I usually move by 2#increments but if you could safely complete the 10# weights, then I would continue on with the 10# then. Keep it up!!
missed some workouts due to an injury but I’m starting over with day 10.
When I initially commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment
is added I get several e-mails with the same comment.
Is there any way you can remove people from that service?
Thank you!
I just finished day10 and I’m sad to say that i’m really disappointed with the 30 day Dumbbell challenge.Some days there aren’t even any dumbbells being used.I went online for a dumbbell challenge to go along with my other challenges such as squats,plank and abs.I will continue but the days that there are no weights involved I will replace the ab and leg days that you have for my own workout.
Man this was killer. I do a super set. So I do all the exercises with no break unless I really need it and boy it kicked my butt. Those deltoid raises hurt. Keep going strong!!!