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 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!