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! Each post, I will have links to the past workouts and you can always 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 2 (Muscle Areas Worked: Legs, Buttocks, Calves & Abs)
My first circuit was as follows.
I followed the intermediate level.
First Set:
- 12 stationary lunges on both legs
- 12 stiff legged dead lifts
- 12 squats
- 15 toe raises
- 12 weighted leg raises
**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.
Set 2:
- 12 stiff legged dead lifts
- 12 squats
- 15 toe raises
- 12 weighted leg raises
Exercises For Day 2
Stationary Lunge
- Stand up with one foot in front, one foot back and hold one dumbbell on each hand along the sides of your body, palms facing each other.
- Lower yourself without moving your feet until your knees form 90 degree angles and raise yourself back up after a short pause.
- Keep your upper body steady throughout.
- Repeat exercise on other leg
- Special Consideration Set & Rep Change – Beginners do 1 set of 5 to 10 reps, Intermediate do 1 set of 10 to 20 reps, Advanced do 1 set of 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.
Squat
- Stand up and hold one dumbbell with both hands in front of your thighs.
- Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause.
- Keep your upper body steady throughout.
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.
- Special Consideration Set & Rep Change – Beginners do 1 set of 10 to 15 reps, Intermediate do 2 sets of 15 to 20 reps, Advanced do 3 sets of 20 to 25 reps
Weighted Leg Raise
- Lie down with your back on the bench, hands gripping the sides of it (I used the floor and placed my hands under my buttocks to support my lower back) and hold a dumbbell between your feet.
- Raise your legs up until they are perpendicular to the floor and lower them back after a short pause.
- Try to keep your legs extended by keeping your knees at the same angle.
- My Special Note – due to safety reason, I do not recommend doing this with a weight. Do this exercise without the weight and you will still see tremendous results! Also if you are lying on the floor to do this exercise, place your hands under your buttocks to support your lower back.
I feel great today after yesterdays workout! I increased my weights to 10 pounds and am a bit sore, but in a good way. I slept amazing last night (I know it is from the extra muscle workout)! I was a bit more hungry throughout the day yesterday and had to add an extra healthy snack. My body is burning additional calories from my workout which often requires me to replenish myself with another healthy snack until my body adjusts. Hope everyone out there is feeling great 🙂 !
I have not started yet, starting today, but I have a question about the wording of your instructions. Do you do each set twice through before moving to the next set or are you doing each set once for a total of 2 sets? I want to get the most of this challenge so I just need to clarify. Thanks. I am super excited about being able to strength train without going to the gym.
drmblh98 good question! You do each set once for a total of 2 sets. Congratulations on getting started. Please keep us informed along the way! 🙂
I am a guy 20 years old (skinny) and have started your transformation program!I have tried everything! Lets see this aswell.last hope!
Yes!!! I’m in.
Yeah Julia, It is early so you can jump right on it 🙂
Egads I just did day 1 so I’m already a day behind
Mary you can start the program at anytime 🙂 When you start, then just follow the program from start to finish. Support is always available in the comments section on my site below the post or on here! Great joy on completing day 1 🙂
Day 2 a lot harder than 1. Problem I’m having is with the weighted leg lifts. I’m getting very dizzy. I know I’ve had Vertigo before but this exercise made it worse. Any suggestions?
marymessenger Hey Mary, It doesn’t surprise me that day 2 is harder. You are working larger muscles which will make your workout much more difficult. In regards to the weighted leg lifts, listen to your body. Try doing this exercise on the floor AND without the weights and see if you feel better. Also place you hands under your buttocks to support your lower back while lying on the floor. If you still feel dizzy let me know and I will post a different exercise for you. Congrats on completing day 2 🙂
So after Day 1 yesterday, today I was sore, but good sore and the amount of soreness that I like to feel to know that I had a quality workout. Mind you, I also ran intervals yesterday. My cardio of choice is walking, jogging, running, etc. I never was a runner in my life until a few months ago – matter of fact, I used to hate it. Sunday’s are usually my long run days – 7 miles or more at a leisurely pace (5.0 mph). I did this workout just before lunch today and I did have some issues in my legs cramping after the first circuit. Once again, I am doing the routines at the Advance level. I have issues with lunges too, so I scaled those back to only 12 – it is not that I can’t do them, I just have very tight quads and after doing some sprints yesterday, they weren’t going to allow me to do much. Additionally, like I said, I still need to get my long run in today and I didn’t want that to suffer. Most exercises again I could have used heavier weights, but I am sticking to 5lb – 8lb dumbbells and one 10lb kettlebell for the squats. FYI: I hate working out my legs! Find a cadio routine that you like and can commit to a minimum of 3 days a week (30 minutes minimum). It can be running, walking, biking, eliptical, swimming, etc. – whatever it is that you like and will stick with. Remember the tight quads I mentioned —- I actually can’t do the eliptical as a result. I say that because what may work for me may not work for you.
Completed day 1 yesterday. It was challenging to complete both sets. Great burn in the arms, but not too sore today. I’m excited about completing this challenge!
drmblh98 Yeah! Great job!
I am on Day 2 and feeling good. I started with the beginner level doing only one set with 3 lb weights but I feel that is about right because I’m almost at fatigue on rep 11 and 12. I did have to modify the weighted leg lift by bending my knees (with weights on my feet) Is that the best way to modify that lift? I don’t think I could do more than 1 or 2 with straight legs. After 6 babies and years of inactivity, the abs just aren’t quite awake yet 🙂
readyau Good job on completing day 2! I would do the weighted leg lifts without weights first. Try that and see if i works out better. You also could do a crunch if this is to challenging. Keep it up!
Day 2 done nice and early this morning. 2 down, 28 to go.
messages4katherine I am always one to get my workouts done early in the morning too. Once the day gets started, I just become to busy and my priorities shift. I also like to get my workout done early because it gives me a good source of energy throughout the day!
OK, second time around is a charm, right? I restarted the 30 day challenge yesterday as part of a new 6 week challenge for myself. I had a question about lunges – why do you suggest only one set of lunges but 2 – 3 sets of all other exercises?
@messages4katherine When you do lunges you are working some of your largest muscle groups making that exercise much more difficult. Measure your heart rate after one set of lunges and you will see that it is elevated quite a bit because you are using the larger muscles. Then measure your heart rate after using the smaller muscle groups and you will see that it isn’t as elevated.
Found this on Pinterest yesterday and just completed day 2. I’ll say that those Leg Raises were the hardest for me, I could only do 10 and my legs were shaking.
I know those Leg Raises get me every time! Welcome 🙂
I know those Leg Raises get me every time! Welcome! 🙂
Question: I had a C-Section 2 years ago. When I do leg lifts I feel a pull in that spot. Was wondering if anyone else has experienced this. It’s should be healed enough by now to do these don’t ya think?
Calves were stiff on the tie raises ( didn’t stretch after my run today.) Other than that…it was great! I think I may need to move up to 8lbs though as I don’t feel challenged with my 5lb weights. I can try and if its too much, I will stitch back. That’s ok, right?
Tam6van Yep, that is great. You should feel challenged and your last 2 reps in the set should be a challenge to do. If they are not, then you need to increase the weight. Let me know how it goes.
Day 2 done, three sets…bring on day 3 🙂
wow worked up a sweat today! Knees were a little sore. Hopefully that will go away in time with weight loss and more exercise.
Day one went well but I started with 1 1/2 kg and 8 reps my second set was 2 1/2 kg with 10 reps so at least I found I could goo further and heavier than I thought.
Day 2 went well to but I do need to get done heavier weights for these exercises but so far so good, here’s to day 3.
I just found this challenge and started a few days ago.I am on day 3 now. Anyone still doing this or interested in starting with me?
Hi Corynne, I’ve just done day 2 so a bit behind you, but I’m gonna keep it up. Looks like no one posts anymore though which is a shame. We’re a couple years too late I think ha 🙂
Hey Corynne and Samantha! I started doing the challenge yesterday. Sure there has be some that still do the challenge 🙂
im trying to understand the wording.
1 set = first set
2 sets = second set
So how does the advanced 3 set come into play?
Do we do set 1&2 all together to make 3 or would that be 4 sets?
I’m just a little confused
Beginners do 1 set, intermediate do 2 sets and advanced do 3 sets.
HOW DO I ACCESS THE REST OF THE EXERCISES 🙁
Here you go https://wholelifestylenutrition.com/articles/the-full-workout-library-of-the-free-30-day-dumbbell-challenge/
These workouts are amazing. Thanks for sharing this!!!!!! I’m on day 2 and feel amazing
So glad you are enjoying them!
Hi, I’ve just started the 30 day challenge and I’m using 12kg dumbell weights. Is there a specific weight I should use. I’m 105 kg myself but I have no idea what weights I should be lifting.
Kind regards
The best way to tell if you are lifting the appropriate weights is that after a full set, your muscles should be fatigued and it should be somewhat challenging to finish the last few reps in a set. If it isn’t challenging then you should up your weights a bit. If you can not do the last 2 reps, then decrease your weight.
I tried ankle weights on the weighted leg weights but they were too heavy, so I just did it without any weights on that one. I followed the intermediate circuit. I really hope I will discipline myself to complete the 30-day challenge.
Great job Pam!
Day 2,excited about getting this done.I did one set yesterday but today I felt like I can handle intermediate level so did 2 sets of each.i started with 10lb,I am enjoying so far.But with leg raise I did it without weight as suggested. Is it ok to change weight in different workout but in same routine?
Is it ok to change weight in between exercise. I find comfortable with some and others I find it tough sometimes?
Thank you.
Absolutely! Listen to your bodies language. You want this to be challenging so changing up the weights is sometimes needed.
Just finished day 2, loving this.
Congrats Zine! Proud of you!!
The GIFs hosted in http://www.ball-exercises.com were deleted 🙁
Hi M,
I know, totally bummed. I sent an email to see if they can be restored, waiting for a response. Thanks for the heads up!
I started workout today… These wrk outs r good…
Day 2 is complete. I needed this workout. It’s not complicated but can do additional reps to make challenging. I had a complete ACL replacement last fall and am just getting back into working out on my own (need to loose those extra pounds and strengthen my leg) without the aid of physical therapists. Thank you for sharing this.
Hi just found your blog yesterday, I started yesterday , beginner style am overweight and watching my intake .. even tho I did only 15 of each of my is that a workout for me.. thankyou for taking your time to post this for us hope I can hang on in there to actually see results (5’7 189lb – 7 kids 😉 )
Congratulations Ylem on taking the steps forward with this 30-day challenge. You’ve got this, my friend! 🙂
Hi.I did this a few years ago and decided to give it another go.Needs to lose weight desperately and it helped me last time!Wish me luck!
I felt good today after day 1 yesterday. For the past 3 years I’ve been challenged with some spinal/neurological issues and thoracic outlet syndrome, so I am SUPER proud of myself! I have significant balance issues, so I struggled with the lunges and squats, but I did not give up! Looking forward to day 3!