DAY 20 ~ 30 Day Dumbbell Challenge ~ Abdominal Workout

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 20 (Abdominal Workout)

My first circuit was as follows.

I followed the intermediate level.

First Set:

• 12 ball side crunches
• 12 ball Ab rollouts
• 12 ball reverse crunches
• 12 ball bridge T-fall off (on both sides)
• 12 ball crunches
• ab #1 stretch

**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 ball side crunches (both sides)
• 12 ball Ab rollouts
• 12 ball reverse crunches
• 12 ball bridge T-fall off (on both sides)
• 12 ball crunches
• ab #1 stretch

 

Exercises For Day 20

 

Ball Side Crunch

• Lie on your side against the exercise ball, arms across your chest, legs extended and feet wide apart to give you balance.
• Raise your upper body up from the ball and lower it back down after a short pause. Alternate sides after each completed set.
• Breathe out while contracting your ab muscles and breathe in while returning to starting position.

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.

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.

Ball Bridge T Fall-Off

• Lie on your shoulder blades on top of the exercise ball, knees at 90 degree angles, back straight and extend your arms out to keep balance.
• Roll off the ball slightly to one side and return back after a short pause. Alternate sides between each repetitions.
• Keep your back straight throughout.

Ball Crunch

• Lie on your lower back on the exercise ball and place your hands behind your ears.
• Roll your shoulder blades up and lower yourself back down after a short pause.
• To avoid straining your neck, look straight up instead of looking at your knees.

Abs #1 – Back Roll (Ball)

• Lie on your back on the exercise ball.
• Stretch by extending your arms and legs fully.
• This exercise stretches your abdominal muscles as well as your chest muscles.

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

So how did your workout go?

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