DAY 30 ~ 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, 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 30 (Arms, Chest, Back & Shoulders)

My first circuit was as follows.

I followed the intermediate level.

First Set:

• 12 alternated biceps curls
• 12 bent over one arm triceps extensions
• 12 bench presses
• 12 bent over rows
• 12 bend to opposite foot (on both sides)
• 12 weighted crunches

**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 alternated biceps curls
• 12 bent over one arm triceps extensions
• 12 bench presses
• 12 bent over rows
• 12 bend to opposite foot (on both sides)
• 12 weighted crunches

 

Exercises For Day 30

 

Alternated Biceps Curl

• Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Bent-Over One-Arm Triceps Extension

• Sit down, crouch forward and hold one dumbbell with one hand, elbow at a 90 degree angle, palm facing your body.
• Raise the dumbbell with one hand until your arm is parallel to the ground and slowly lower it back after a short pause. Alternate after a set.
• Keep your upper arm still throughout.

Bench Press

• Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing your feet.
• Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
• Breathe out when raising the dumbbells and breathe in when lowering them back.

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.

Bend to Opposite Foot

• Stand up, reach down and grab a dumbbell just above one of your feet with your opposite hand (knees slightly bent).
• Lift the dumbbell up until you are standing up and lower it back after a short pause.
• Keep a slight arch in your knees throughout.

Weighted Crunch

• Lie down on your back on a bench and hold a dumbbell on top of your chest.
• Raise your upper body until your shoulder blades no longer touch the bench and lower yourself back down after a short pause.
• To avoid pulling your neck with your hands, look straight up instead of looking at your knees.

Congratulations On Completing This 30 Day Dumbbell Challenge!!

Congratulations on finishing the 30 Day Dumbbell Challenge!! You should be proud of yourself…this is quite the challenge. I hope you learned a lot from this challenge and will continue on. Why not challenge yourself for another 30 days. This time step it up a notch. Increase your weights a bit or increase your reps. You can grow with this program and continue to use it to get into the best shape of your life. If you would be so kind to let us know what you thought about this challenge in the comment section below we would greatly appreciate it. Again, congratulations on a job well done! 🙂