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 5 (Arms, Chest, Back, Back of Shoulders & Abs)
My first circuit was as follows.
I followed the intermediate level.
First Set:
- 12 hammer curls
- 12 ball triceps extensions- weighted
- 12 ball chest flies
- 12 kneeling one arm row (on both sides)
- 12 bent-over one-armed deltoid raise (on both sides)
- 12 ball reverse crunch
- 12 hammer curls
- 12 ball triceps extensions- weighted
- 12 ball chest flies
- 12 kneeling one arm row (on both sides)
- 12 bent-over one-armed deltoid raise (on both sides)
- 12 ball reverse crunch
Exercises For Day 5
Ball Triceps Extension – Weighted
- Lie on your back, shoulder blades against the exercise ball, buttocks off the floor and hold dumbbells on each side of your head, upper arms perpendicular to the floor.
- Raise the dumbbells up by straightening your arms and slowly lower them back after a short pause.
- Keep your upper arms still throughout.
Ball Chest Fly
- Lie on your back, shoulder blades on top of the exercise ball, back extended, knees flexed at 90 degree angles and hold dumbbells out to each side of your body.
- Keeping your elbows just slightly bent, roll the dumbbells in and up and slowly lower them down after a short pause.
- Breathe out while pulling the dumbbells in and up and breathe in while returning to starting position.
Kneeling One Arm Row
- Put your knee and hand on a bench and grab a dumbbell with your other hand.
- Lift the dumbbell straight up without moving anything else than your arm and lower it back down after a short pause.
- Breathe out when raising the dumbbell and in when returning to starting position.
Bent-Over One-Arm Deltoid Raise
- Bend down and hold one dumbbell with one hand between your legs, knees slightly bent.
- Raise the dumbbell to your side until your arm is parallel to the ground and lower it back down slowly after a short pause.
- Keep your back straight throughout.
Ball Reverse Crunch
- Lie on your back, calves and hamstrings pressed against the exercise ball and arms spread out.
- Squeeze the ball with your legs and roll your knees towards your chest then roll back down after a short pause.
- To avoid straining your neck, look straight up instead of looking at your knees.
My Daily Comments. Do you have questions? Need some additional support?
My husband and I started this challenge. It is actually 2:30am and we just finished day 4! Whew! Those lunges! We have 2 children (ages 3 & 8 months) so we have to wait till they are absolutely asleep before starting.
Way to go Tiffany! Way to commit yourself! Did you find it hard to sleep though after working out so late?
It is extremely hard to sleep after the workout. starting this sunday we are planning on waking up before the girls to workout in the morning. the latest we have had to workout so far has beenDay 8. We werent even able to start until 5am. Needless to say we didnt even bother to go to sleep. We are already seeing results in our measurements it it so great!
Awesome Tiffany!!!! You guys are an inspiration, love your dedication!
This is my 5th day. I just got done and I am sore as all get out !! I needed a challenge because my workouts were getting stale. Good challenge.
Day 5 completed!! I’m loving the challenge so far. I’m sticking with 2 sets of 12 for the first week as I don’t want to get too sore. I’m lifting between 6-10# depending on exercise. Adding 3 days of 30 min interval treadmill cardio and 4 days of 75 min yoga. Eating a 1200-1500 calorie vegan diet and I feel I’ve lost weight already. Will find out day 7..weekly weigh in day 😉
I felt the bent-over deltoid raise. In a good way. It’s a new one for me. Felt like it might be a good one to strengthen the back.
Day 5 completed. This has really helped me stay focused. I look forward to the workouts daily. Even got hubby in on the challenge.
That’s great Felicia!
Do u do the same workout for 30 days just upping in reps and weight
No, there are 30 separate days for this workout. You can find the whole library here: https://wholelifestylenutrition.com/coaching/the-full-workout-library-of-the-free-30-day-dumbbell-challenge/
I just re-started this challenge after only making it through 3 days earlier this year 🙁
When I tried it the first time, the little animated examples of how to do the exercises correctly appeared. Unfortunately, now they don’t (tried on phone, ipad, and computer). I loved that feature so if there is some way to restore that, it would be great. I’m still working my way through and am on day 5 – so far so good! Thank you for this great help in getting me started on much needed strength training!
Hi Andrea! Thanks for letting me know. I have reached out to the website that I have partnered with to try to resolve this. Until then, the descriptions of the exercise are very accurate you can use them. I hope to have it restored shortly. Great job jumping back into this workout!!
I love these! They take so little time (doing 3 sets). As soon as you start, you’re done! I was looking forward to tomorrow! Until I saw what tomorrow has in store. ABS!!! My least favorite body part to work. Haha! Here’s to tomorrow!!
Great job Mari, keep it up!
Hi Halle, I’ve just found your 30 day work out, I’m on day 3 but I have a hiatal hernia so can’t do the twist. I looked through the other days and there’s a few more than I can’t do. Are there any exercise you can recommend that will help with my stomach? Thanks
My PE coach has told me that I need to have Wednesday and Saturday as rest days to prevent injury esp since I didn’t do a lot of exercises before starting my fitness journey. I want to do this challenge. Is it okay to have the rest days or will it break the program’s efficacy?