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 17 (Legs, Buttocks, Back & Calves)
My first circuit was as follows.
I followed the intermediate level.
First Set:
- 12 side lunges (both sides)
- 12 stiff legged dead lifts
- 12 ball squats on wall
- 12 ball hip abduction (both sides
- 12 toe raises
- 12 ball table tops
**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.
- 12 stiff legged dead lifts
- 12 ball squats on wall
- 12 ball hip abduction (both sides
- 12 toe raises
- 12 ball table tops
Exercises For Day 17
Side Lunge
- Stand up and hold one dumbbell on each hand against the sides of your body, palms facing each other.
- Take a wide step sideways so that your knee shows a 90 degree angle and slowly bring yourself back up after a short pause.
- Keep your back straight throughout.
- Rep/Set Change: Beginners 1 set 5-10 reps, Intermediate 1 set 10 to 20 reps, Advanced 1 set 20 to 30 reps
Stiff Legged Dead Lift
- Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other.
- Lower the dumbbells by bending your hips forward and raise yourself back up again after a short pause.
- Keep your back straight throughout.
Ball Squat – on Wall
- Crouch with your back pressed against the exercise ball, itself against the wall, knees at 90 degree angles and place your hands behind your ears.
- 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.
Ball Hip Abduction
- Stand with the wall on your right side and hold the exercise ball up from the floor against the wall with your right thigh, knee bent.
- Squeeze the ball by pressing your leg against it and slowly bring it back after a short pause. Alternate sides after each set.
- Breathe out while pushing and breathe in while returning to starting position.
Toe Raise
- Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other.
- Lift your heels from the ground by pushing on your toes and lower yourself back down after a short pause.
- Keep the rest of your body still throughout.
Ball Table Top
- Lie on your knees, place your forearms on top of the exercise ball in front of you, elbows at 90 degree angles and back straight.
- Raise your knees from the floor by rolling forward on the ball until your legs are fully extended and return back after a short pause.
- Keep your back straight throughout.
My Daily Comments. Do you have questions? Need some additional support?
So how did your workout go? Wow, that ball table top was quite challenging! Did any of you find that exercise challenging? I also loved the ball squat! We have some interesting exercises for tomorrows workout. Hope everyone is enjoying this challenge!
I found the hip abductor exercise tricky today – I felt it more in my stabilizing leg and had to balance my hand on the wall to prevent strain in my supporting knee. It’s been a rough week – I missed two days in a row but did my workouts first thing this morning to make sure I didn’t get too busy for them later.
Hi I’m unable to do the ball table top is there something I can do instead?