DAY 12 ~ 30 Day Dumbbell Challenge ~ Arms, Chest, Back & Shoulders

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 12 (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

 

Exercises For Day 12

 

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

• 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

• 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

• 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

• 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

• 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.

My Daily Comments. Do you have questions? Need some additional support?

So how did your workout go? We are getting close to finishing up week 2! I am noticing a difference in my arms already, they are firming up. I am amazed how quickly you can begin to see changes. Anyone notice any changes yet?

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