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 8 (Arms, Chest, Back & Shoulders)
My first circuit was as follows.
I followed the intermediate level.
First Set:
- 12 biceps curl – on knees, one-at-a time (both arms)
- 12 one arm triceps extension (both arms)
- 12 ball push ups
- 12 bent over rows
- 12 upright rows
- 12 ball sit ups
**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.
- 12 biceps curl – on knees, one-at-a time (both arms)
- 12 one arm triceps extension (both arms)
- 12 ball push ups
- 12 bent over rows
- 12 upright rows
- 12 ball sit ups
Exercises For Day 8
Ball Biceps Curl – on Knees, One-at-a-Time
- Kneel down in front of the exercise ball and rest your upper arm on top of it while holding a dumbbell.
- Raise the dumbbell towards your shoulder and slowly lower it back after a short pause. Alternate sides after each set.
- Keep your back and upper arm still throughout.
One-Arm Triceps Extension
- Stand up and hold one dumbbell with one hand behind your head, elbow at a 90 degree angle, upper arm straight up.
- Raise the dumbbell with one hand until your arm is close to being fully extended and slowly lower it back after a short pause. Alternate after a set.
- Keep your upper arm still throughout.
Ball Push Up
- Lie prone with your hands on top of the exercise ball, legs and back fully extended.
- Push yourself up by extending your arms and slowly lower yourself back down after a short pause.
- Breathe out while pushing and breathe in while returning to starting position.
- My special note: If doing pushups on a ball is too difficult, then do the push ups on the floor without the ball.
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.
Upright Row
- Stand up and hold one dumbbell in each hand in front of your thighs.
- Raise both dumbbells until your arms are parallel to the ground and lower them back down slowly after a short pause.
- Be careful NOT to jerk your back in an effort to help you raise the dumbbells.
Ball Sit-Up
- Lie on your lower back on the exercise ball and place your hands behind your ears.
- Raise your upper body up from the ball and lower it back down after a short pause.
- Breathe out while contracting your ab muscles and breathe in while returning to starting position.
My Daily Comments. Do you have questions? Need some additional support?
I don’t know about you guys, but could anyone out there do the ball push up? Oh my gosh that was so difficult, definitely for the advanced workouts. I did straight up old fashion push ups and got an amazing workout! I increased my weights a bit to 12 pound weights. It is amazing how 2 extra pounds can dramatically change a workout (I was at 10 pound weights last week)! My last set I had to go back to 10 pound weights to keep good form. Remember, good form should always be first. If you form is off or not in good form, decrease your weight amount. Week two is going to be a fun and challenging week! Keep up the great job!
Those sit ups killed us! We are feeling the burn!
Just looking ahead….Tip for the push-ups on the ball….if you can’t keep it stabilized put the ball up against a wall to keep it steady.
MissyEtling great tip…I did mine on the floor but I will definitely try that next time with putting it next to the wall. I will have to say that so far in this challenge it is the most difficult exercise that I have on here. Thanks for the tip!
I am back…working out other than walking/running on beach didn’t happen. I picked up here where I left off and regretting my time off. I thought about starting over at the beginning, but I figure I will just pick up here and go from there. Again I did 3 sets of each 20 reps. followed by a 4 mile walk this evening.
MissyEtling welcome back 🙂 You know life sometimes get in the way at times and that is OK! The important part is to be sure you jump right back into it and you did just that!
hallecottis MissyEtling Welcome back!
Day 8: didn’t love the bicep curls on the ball – I couldn’t find the right position. I’ve increased the reps to 15-20 for most exercises now. Feeling strong…. and almost 1/3rd of the way done.
messages4katherine Great job on getting into week 2! The bicep curls on the ball is a challenge but I wanted to show you that you can work the same muscle in many different exercises and usually it works the muscle slightly different…making this exercise routine that much more challenging 🙂
I started Day 1, last week (6/3/13) . I’ve been wanting to post but no one has posted in months so I haven’t either. The reason I am today is, lower body was on Day 4 (the last time we did it) and upper was on Day 5. Then two days of neither. Shouldn’t today go back to lower body and then tomorrow be upper body?
@kcthatsmeThe program is laid out to also have a focus on abs as well as a stretch day. That is what is going on with it. Keep it going, you will see how it comes together as you move through the program.
forgot to post last few workouts. Done. Feeling stronger in abs.
I’ve just checked tomorrows exercises I can’t wait I like them all bar the sit ups, roll on tomorrow.
I loved everything about today, I’m now using 3.8kg and its perfect my arms are really feeling it now. I hate push ups but I do them on my kitchen counter but I did my 2 sets of 10 the easy way, on my knees but I did them.
So day 8 done.
Tracey I love that you post daily! You are doing GREAT!!! 🙂
I’m done. Pushups were difficult on ball, seemed dangerous. I did the girlie version on the floor and felt it.
I guess I Should have been more clear, I’m done with day 8:)
Glad I continued with this. I had to do lady pushups on the floor. Bit I will try them on the ball next time. Definitely feeling it right now 🙂