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 4 (Legs, Buttocks, Inner Thighs, Calves & Abs)
My first circuit was as follows.
I followed the intermediate level.
First Set:
- 12 dumbbell swing through
- 12 side lunges (both sides)
- 12 ball hip adduction (both sides)
- 12 one legged toe raises (on both sides)
- 12 weighted crunches
- 12 dumbbell swings
- 12 ball hip adduction (both sides)
- 12 one legged toe raises (on both sides)
- 12 weighted crunches
Exercises For Day 4
Dumbbell Swing Through
- Hold one dumbbell with both hands between your legs and crouch down until your knees are at 90 degree angles.
- Lift yourself to a standing position while bringing the dumbbell up above your head and slowly return to starting position after a short pause.
- Keep your back straight throughout.
Side Lunge
- Stand up and hold one dumbbell on each hand against the sides of your body, palms facing each other.
- Take a wide step sideways so that your knee shows a 90 degree angle and slowly bring yourself back up after a short pause.
- Keep your back straight throughout.
- Repeat on other side to complete 1 rep
- 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
Ball Hip Adduction
- Stand on your right leg and put your left foot on top of the exercise ball, leg extended to your side.
- Roll the exercise ball towards you by bringing your leg in and slowly roll it back after a short pause. Alternate sides after each set.
- Breathe out while rolling in and breathe in while returning to starting position.
One Legged Toe Raise
- Stand up on one foot on top of a small step and hold one dumbbell with one hand against the side of your body.
- Raise yourself by standing on your toes and slowly lower yourself back down after a short pause. Alternate to other foot and repeat the exercise to complete 1 set.
- Make sure that only the calf muscles are exercising.
Weighted Crunch
- Lie down on your back on a bench (I used an exercise ball) 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.
My Daily Comments. Do you have questions? Need some additional support?
Just finished this workout and feel amazing! I don’t know about you all but I can totally feel my calve muscles burning when I do the one legged toe raises. When I am on my last 2 reps I have to push myself to complete them. Love that exercise. The side lunges may take a little practice, you can start without the weights first to get your form and once you have the form down, then add the weights. This is the first workout that I added the ball. What are your thoughts on the ball as a workout tool? I will be posting more ball exercises from this point on. The ball really helps tone your core. Always hold your abs in while using your ball. Hope you all enjoyed the workout today! 🙂 Keep up the great work (or should I say “Keep up the great workouts!”
My comments from day 3 didn’t post — I was having issues in the airport, but tried to give it a shot. I have totally forgotten what I posted yesterday, but I did day 4 this morning. Had planned on taking the day off from cardio today, but was able to fit in almost 4 miles before they kicked me out of the gym —- just a nice walk on the treadmill. The ball really helps to increase your core muscles without you even realizing it because it makes you work on your stability. When I get to Jacksonville, I may not have a gym or weights so I did pack my bands and we will see how I need to modify some of the workouts over those 4-5 days.
MissyEtling you are quite the inspiration Missy! Traveling and working out, now that is dedication. I think the bands should work nicely but it will be interested to see how you incorporate them into your workout. The leg workouts won’t be a problem. Squats and lunges can always get you a great workout. Thanks so much for keeping us all posted!!
Hi Halle! I just finished day 4 — I think the calf raises are hard! I really felt the weighted crunches though too!
janegunsul doesn’t it just amaze you that such a little contraction of a muscle (calve raises), can dramatically effect the muscles. I too have a hard time with the calve raises. I do 15 on each side and the last 3 raises, my calves are totally burning! Congrats on getting half way through the first week 🙂
I was off for a week after a minor procedure but I got the all clear to start back up with my regular exercise routine – and that includes the 30 day challenge!! I was not very good last week – it was a week away from exercise and I let my diet suffer as well. Back on the food journal and healthy eating today as well. I found the exercises today good. Day 5 tomorrow!
messages4katherine Way to get right back to it! Having to take time off from exercise is life and the key is getting right back into it and you did just that. Keep it up!
Trying the challenge for a second time – trying for every day but letting myself do every other day when work hours are too much. 3 sets of 20 reps for each exercise. I always think about giving up half way through the first set but by the end of the third set, I am usually feeling good and proud of myself for finishing!
@messages4katherine Great job! Sometimes getting prepared mentally for a workout is actually harder then doing the work out. I always feel so great after a work out!
After day 2, my legs were pretty sore. Definitely worked a muscle group I wasn’t used to using. Then yesterday (day 3) I got on my treadmill for awhile in addition to doing the day 3 challenge. Today, my legs are really sore and stiff. It was too much for me to day 4 today so instead I went back and re-did day 1 because it works a different muscle group. Hopefully tomorrow I’ll be in better shape to do day 4. I hope this won’t set me back too far.
I have always done cardio but haven’t really ever done any strength training because frankly, I didn’t know what to do. I just want to say thank you for creating this 30 day challenge. It has given me the knowledge on how to strength train with the dumbells and it has already made a difference in my body. Plus, it really is a fun workout and I am anxious every day to see what muscles I am working that day. I just can’t say enough good things about this dumbbell challenge. Thank you! 🙂
@ally6688 Oh I am so glad you are enjoying it! 🙂 If it get to be to much then reduce the weights a bit. What # of weights are you using? Did you know that we are also reformatting this into an 8 week dumbbell challenge? 3 dumbbell workouts a week and 1 stretch workout a week making it a 4 day workout week. Both are great…just know if it gets to be to much hop on over to our 8 week program, its free too! 🙂 It officially starts Monday BTW. https://wholelifestylenutrition.com/about/lifecoach/8-week-free-dumbbell-challenge/sculpt-the-body-of-your-dreams-with-this-free-8-week-dumbbell-challenge/
@hallecottis
Thank you! I’m going to try and stick with the 30 day for now to see if I can handle it, but if I keep becoming too sore, I’ll switch over to the other one. That’s good to know. I’m using 5 pound weights right now. It took a few days to recover but I was finally able to do day 4 today!!
@ally6688 you really should be stretching after the workout, they should add some @ the end of each session
@purljamr
They should add some! That would be really helpful. Almost everyone I talked to had asked me if I warmed up before or after and I hadn’t. That could have been a lot of the problem. I definitely stretched today. It’s funny because every time I do any type of cardio I always stretch before and after but for some reason with the dumbell challenge I just jumped right in. Oops..
I’m back! I took a couple days off until I completed a 30 day ab challenge I was doing ( found I’d bitten off a bit more than I could chew. Haha). I found day 4 manageable. I think I will adjust to do the max of the intermediate level. I’m sure by day 10 or so I might be changing my tune;).
day 4 done
Hello!
Day 4 for me!
I do not have good knees & I find it uncomfortable to do the lunge based exercises. Is there something else I can substitute?
I just cannot get low enough to get any challenge w/o pain.
Thank you!
Rebecca
Day 4 done.
I don’t actually have a ball yet so I substituted the ball exercise with inner thigh raises. I’m also begining to notice that I’m feeling the muscles I’m working, I just need more weight, I will have that in a few more days though.
Just finished day 4. I don’t have a ball so I just did the exercise as if I had a ball and I still felt the burn. I also don’t have a small step so I just did single legged calf raise. My arms are very sore from day 3.
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I don’t have exercise ball or step tool what’s the modified version?
Use stairs for step tool and you can use a bench or chair for the ball.
So are we supposed to do every exercise for the first set twice?
It depends on your level of strength. Start with one set of 10-12 reps of all the exercises for that day. See how you feel. If you feel like you didn’t get the workout you were hoping, then add a second set.
Painfull for me..
Try backing down your weights and reducing your reps. This should help.