DAY 7 ~ 30 Day Dumbbell Challenge ~ Light Day, Stretching The Whole Body!

First of all, Congratulations on taking the 30 day challenge! Wow, you have just completed the first week! Great job! 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 7 (Light Day ~ Stretching)

 

There are no circuits, sets or reps today. Today we are focusing on stretching the muscles we have worked out all week! There are a few things I want to mention here. The images that are displayed for todays workout are provided by an amazing free website stretch-exercises.com! There will be a lot more exercises in todays workout but you are not doing these in reps or sets, you are simply stretching the muscle and holding the stretch for 5-10 seconds and then you move onto the next exercise. This routine shouldn’t take you any longer than 20 minutes. Enjoy this workout! It should feel good to stretch these muscles.

 

Exercises For Day 7

Neck #1 – Head Tilt Forward

• Stand up with your back straight and tilt your head down towards your chest.
• Tilt your head back to its starting position after a short pause.
• Be careful not to tilt your head back too far.

Neck #3 – Head Left-to-Right Rotation

• Stand up with your back straight and rotate your head to the left.
• Rotate your head back and continue on to the right side.
• Chain together these steps to accomplish fluid and smooth movements.

Shoulder #2 – Upper-Arm-Up Shoulder Stretch

• Stand up and grab your right elbow up on the side of your head using your left hand.
• Stretch by pulling your elbow towards the back of your head and hold for several seconds before moving on the other side.
• This exercise will stretch your shoulder and triceps muscles.

Shoulder #1 – Arm-in-Front Shoulder Stretch

• Stand up and grab your right elbow in front of your chest using your left hand.
• Stretch by pulling your elbow towards your chest for several seconds and alternate sides when done.
• This exercise will stretch your shoulder muscles.

Shoulder #3 – Sideways Arms Swing

• Stand up and extend your arms out to each side.
• Swing your arms in and out while keeping them straight throughout.
• This exercise will stretch your shoulders and chest muscles alternately.

Shoulder #7 – Shoulder Chest and Hips Stretch (Ball)

• Lie down on your left knee, your right leg fully extended out back and place your hands on top of the exercise ball in front of you.
• Stretch by pushing yourself down while keeping your hands on top of the exercise ball. Alternate sides after several seconds.
• This exercise will stretch your shoulder muscles as well as the muscles located in your thighs.

Chest #1 – Chest Stretch (Ball)

• Stand in front of a wall and hold the exercise ball with your left hand up high.
• Stretch by extending your body and pulling yourself down towards the wall.
• This exercise will stretch your chest muscles primarily.

Abs #1 – Back Roll (Ball)

• Lie on your back on the exercise ball.
• Stretch by extending your arms and legs fully.
• This exercise stretches your abdominal muscles as well as your chest muscles.

Back #5 – Upper Body Side Stretch (Sitting)

• Sit down on the floor, left leg extended to its side, right leg folded in front of you.
• Stretch by raising your arms straight up and tilting your upper body towards your left leg. Alternate sides.
• This exercise stretches the muscles located in your legs and in your back.

Back #3 – Lower Back Stretch (Sitting)

• Sit down on the floor, back straight, legs in front of you wide from each other with your knees bent in front of your chest.
• Stretch by tilting your upper body forward.
• This exercise will stretch your lower back.

Back #6 – Full Body Stretch (Lying on Back)

• Lie on your back on the floor and extend your legs down and your arms up.
• Stretch by trying to make yourself taller, by pulling/pushing your feet and hands away from each other.
• This exercise stretches your entire body.

Legs #1 – Side Leg Stretch (High)

• Spread your legs apart from one another and move your weight on your left leg, flexing your left knee while keeping your right leg fully extended.
• Stretch by lowering yourself down and hold the stretch position for several seconds before switching legs.
• This exercise will stretch your inner thigh muscles primarily.

Legs #3 – Front Leg Stretch

• Stand on your right leg and hold your left foot with your left hand behind your buttocks.
• Stretch by pulling on your foot and hold for several seconds before changing sides.
• This exercise is excellent at stretching your quadriceps, located in front of your thighs.

Legs #6 – Push Forward Calf Stretch

• Stand in front of the wall, put your hands on it, and extend your right leg back, foot pointing forward.
• Stretch your calf by trying to rest your right foot flat on the ground, hold for several seconds and change sides.
• Use this exercise to stretch your calf muscles.

Legs #7 – Hamstring Stretch

• Extend your right leg in front of you and bend your left knee to lower yourself down a little.
• Pull your right-foot toes towards you and move your hands towards them to stretch. Alternate sides when done.
• This exercise stretches your hamstrings and your calf muscles.

Legs # 10 – Hip Sideways Stretch (Sitting)

• Sit down on the floor, rotate your upper body to your right, grab your right leg at the knee while it is slightly bent, foot across your left leg.
• Stretch by pushing on your right leg with your left elbow to rotate your upper body further. Alternate sides.
• This exercise stretches your hips and your back muscles.

Legs #18 – Hi Stretch (Ball)

• Lie down on your back on the floor, put your left foot on top of the exercise ball, knee at a 90 degree angle and your right foot against the top of your left knee.
• Stretch by pushing your right knee down towards the ball with your hands and alternate sides after several seconds.
• This exercise will stretch the muscles located in your inner thighs.

My Daily Comments. Do you have questions? Need some additional support? 

Congratulation on completing the first full week of this 30 Day Dumbbell Challenge! So how is everyone feeling from the first weeks workout? Did anyone have any challenges with this week? Was this week to difficult, to easy or just right. Let me know and I can help you adjust your workout so that it is just right for you!

Did you have any challenges? Did you enjoy your workout? Anyone a bit sore out there? Would love to hear your feedback, questions, concerns and successes along the way. We are here to support one another through this awesome 30 day challenge