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
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
- 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
- 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
- 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
- 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
- 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
- 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?
This 30 day challenge can be started at anytime. You can always find support on here and under the individual workouts in the comment section. Hope everyone is enjoying their workouts!
My sister and I are started this challenge, on day 3! I’m ready to get back into shape! Thank you for positing this challenge. Jody
Congratulation Jody! I’m here cheering you on!
Ok sis.. I am in and caught up! Can’t wait for day 4 he he
Nikki McCulloch Roach Come on Nik, you can do this 🙂 I have extra weights and an extra ball for your visit, you won’t even miss a beat!
I love being able to come on here and not think about what exercises to do today. Thank you Halle, your website has really grown over the past year or is it two already since I first started following you thru Isabel’s program! Anyway, just wanted to ask. Do you do these exercises in addition to some more aerobic ones? These don’t really get me into my 60-70% target heart beat range. Although they get pretty close! Sherri
healthslwdsp Hey Sherri,We are in year 2 already gosh how time flies 🙂 Glad you are enjoying this challenge! Good question! It depends on your fitness level. I recommend adding this to your existing exercise routine, but if you don’t have one, this will make a great starting point. I have designed this 30 day challenge so you can grow with it and keep using it even after the 30 days are up. So if you are using say 8 pound weights for this 30 days, the next 30 days you could increase the intensity and increase your weights to 10 pounds and so on… You will be amazed how your heart rate goes up as you add heavier weights. In regards to your question and the 60-70% target heart rate, you should get pretty close especially when you are working the larger muscle like squats and lunges. I add about 20 minutes, sometimes 30 of cardio to my dumbbell routine about 3 days a week. On the other days I might add one of my workout videos that focus on a full body workout, just depends on my mood 🙂 So yes, I would add some form of aerobic, 20 minutes should do the trick 🙂
Did it, check off Day #3….feeling good and accomplished. Thank You
Day 3 done. Hard to get started this AM (5:30am!) but no one was home, so I just blasted some good “get your butt moving” music. I liked the bent over rows the best because I was able to keep my form the whole time. I struggled to get my whole first set of the shoulder presses but nailed it on set 2. Question: Lying flies – which way are my palms facing at the bottom (?forward) and the top (?together)?
messages4katherine Great dedication! Shoulder presses are difficult. You may need to decrease your weight amount to keep good form. For the lying flies, your palms should be facing up at the bottom and then facing each other as they come together at the top. There is never a twisting movement in this move. They should just flow upward. Does this make sense?
I stuck with the 5lb dumbbells because my wrist was clicking and stinging a bit ( I thought its best not to push it). I didn’t do the torso twists because I also am doing a 30 day ab challenge. My torso has been sufficiently twisted. Haha.
Is there a place where I can get the exercise explanations with the illustrations in a format that I can print and take to the gym with me? I don’t have my computer nearby and trying to remember them is tough. Ideally, I’d like to print them and put them in a binder for reference. Thoughts?
Day 3 done!
MaryMZ Saw your comments on day 1,2, and 3…how did day 4 go? 🙂 Keep it up!!
hallecottis MaryMZ I was sick on day 4 so I doubled up this morning and did day 4 and 5. I know I’m going to feel it tomorrow! Thanks for asking 🙂
Day 3 done, I actually get really excited about doing this every day it’s so nice to have a plan to follow. I really can’t wait to get my new dumbells now as I still feel I could lift more.
Great Job Tracey!! It will be even more exciting when you are mid way through this program and really start to notice the definition in your arms and legs 🙂
I finished day three today. I was using 5 lb weights, but didn’t feel anything the next day, so I went to the attic and found my husband’s old ten lb weights. This time it was much harder. I’m signed up for an obstacle course in a couple weeks and I need all the upper arm strength I can muster in that time. Thanks for this website, it’s very helpful.