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?
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.
Love this workout!
So happy you are enjoying it!
Umm. I have a question. I’m doing the beginners set and it is not that challenging to me. I’m starting with the beginners because I’m trying to make a habit of exercising without being so tired or sore. My question is will it still work for me even though it’s not challenging enough for my body?