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30 Day Dumbbell Challenge

DAY 3 ~ 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, day 3…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

It is important to note that not all exercises are suitable for everyone. Before attempting a new exercise take into account factors such as flexibility, strength, and overall health to determine whether or not a particular exercise is appropriate for you.
This, like any exercise, is inherently dangerous and can result in personal injury. Any injury sustained from proper or improper use of this exercise program is solely the responsibility of the exerciser. Whole Lifestyle Nutrition and its partners disclaim any liability from injury sustained from the use of this exercise program and suggest that you consult your professional healthcare provider before attempting any exercise or exercise program.

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 3 (Arms, Chest, Back & Shoulders & Abs)

My first circuit was as follows.

I followed the intermediate level.

First Set:

  • 12 hammer curls
  • 12 two-arm triceps extension
  • 12 lying flies
  • 12 bent over rows
  • 12 shoulder presses
  • 12 torso twist
**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 hammer curls
  • 12 two-arm triceps extension
  • 12 lying flies
  • 12 bent over rows
  • 12 shoulder presses
  • 12 torso twist

Exercises For Day 3

Hammer Curl

Hammer Curl GIF
  • Grab one dumbbell in each hand along the sides of your body, palms facing your body.
  • Raise both dumbbells by curling your elbows and lower them down after a short pause.
  • Keep your upper arms still throughout.

Two-Arms Triceps Extension

Two-Arms Triceps Extension
  • Stand up and hold one dumbbell with both hands behind your head, upper arms pointing straight up.
  • Raise the dumbbell up by curling your elbows and slowly lower it back after a short pause.
  • Your upper arms should remain still throughout.

Lying Fly

Lying Fly GIF
  • Lie down on your back on the bench, ball or even on the floor and grab one dumbbell with each hand at body height, elbows just slightly arched.
  • Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.
  • Try to maintain the same angle in your elbows throughout.

Bent Over Row

Bent Over Row GIF
  • Stand up and reach down in order to hold two dumbbells with both hands (knees slightly bent).
  • Lift the dumbbells up until your upper arms are parallel to your body and lower them back after a short pause.
  • Try to keep your back straight throughout. Only the arm should move.

Shoulder Press

Shoulder Press GIF
  • 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.

 Torso Twist

The torso twist targets the waist muscles – external and internal obliques. Lie on your back and bend your knees to 90º and place your feet either on the floor or on a bed, ball or chair. You can also cross one leg over the other: Put your hand behind your head, and lift your upper body off the ground so your shoulders do not touch the floor. This is the starting and ending position. Twist the trunk by moving one elbow toward the opposite knee, bringing it as close to the knee as possible, without pulling on your neck or compromising your form by lifting your back off the ground. If you look straight up at the ceiling, this will help keep your body in alignment and prevent you from hurting your neck or doing the Torso Twist incorrectly. Repeat to the other side. Doing it once on each side constitutes one repetition. (description courtesy of Smart Girls Do Dumbbells.)

 

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

So how is everyone feeling from yesterdays workout? I don’t know about you but those lunges always make me a little sore the next day! There were less exercises yesterday but you were working larger muscle groups which require a lot of energy! Did you notice that your heart rate was more elevated from yesterdays workout? Keep up the great work!
Leave us your comments in the comment section below. Did you have any challenges? Did you enjoy your workout? Anyone a bit sore out there? 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 :)

 


Halle Cottis/Whole Lifestyle Nutrition is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

« Whole Foods Wednesday ~ Your Best Healthy Recipes & Tips # 12
DAY 4 ~ 30 Day Dumbbell Challenge ~ Legs, Buttocks, Inner Thighs, Calves & Abs »

Comments

  1. Brad says

    June 30, 2014 at 6:03 am

    This has been really helpful. Thank you Halle. I’ve been using 10kg dumbbells on most exercises but lowering it to 5kg on the tricep excersises as they’re a lot more difficult haha. Looking forward to day 4!

  2. Karla says

    May 24, 2015 at 12:54 am

    Hey does this workout, work for me if I wanna make my arms size smaller?

  3. Kristyn says

    July 27, 2015 at 4:41 pm

    This is exactly what I’ve been looking for. I love dumb bell exercises and I can really tell the changes to my body when I do them. I have recently lost 60lbs so I am ready to incorporate some exercise into my day. Thanks for creating this. I will be starting tonight!!

    • Halle Cottis says

      July 28, 2015 at 9:45 am

      Welcome Kristyn! Congrats on the 60# weight loss! 🙂

  4. odgrlb says

    August 31, 2015 at 6:57 am

    I cant see the images, do u know what is the reason? i rlly want to do this one,

    • Halle Cottis says

      September 2, 2015 at 10:01 pm

      Sorry about that…it should be up and running now.

  5. Tayfun Baltacı says

    July 4, 2016 at 8:19 am

    Where are the GIFs?

    • Halle Cottis says

      July 5, 2016 at 9:02 am

      GIF’s are the images that show you how to do the exercise. Are the animated exercises not showing up for you?

      • Halle Cottis says

        July 5, 2016 at 9:04 am

        Oh shoot, something went wrong with them and they aren’t loading. Let me get my tech crew on them. Sorry about that!

  6. Donna says

    April 13, 2017 at 12:05 am

    Finished day 2, starting Day 3 tomorrow. Im 61 and I’m loving this. I can feel my muscles coming alive again, haha. Can’t wait to see the results at the end of the 30 Days!

    • Halle Cottis says

      April 13, 2017 at 8:43 am

      Congratulations Donna! Never too young to start up a new exercise routine! 🙂

  7. Donna says

    April 25, 2017 at 12:00 am

    Thanks! Just finished Day 12, so far hanging in there!

  8. Vern Rowser says

    August 16, 2018 at 7:10 pm

    Is there a place to get these workouts on one printout? I would love to put them in my notebook that goes to the gym with me.

  9. Monique C. says

    July 10, 2020 at 11:55 pm

    Well, well, well…I am sure feeling day2. My legs are sore and feel heavy. Made my evening walk a bit harder, but I made it. Glad I accepted this challenge!

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small head shotWelcome! I'm Halle Cottis.

I'm on a mission to liberate women who are not living true to themselves to walk into life being EXACTLY who they were meant to be. I believe that women should put themselves first. When you choose yourself today, amazing things can happen.  I'm glad you're here! ❤Learn More →

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