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 9 (Legs, Buttocks, Calves & Abs)
My first circuit was as follows.
I followed the intermediate level.
First Set:
- 12 ball squat one legged (both sides)
- 12 ball leg curls
- 12 ball squat on wall, weighted
- 12 one legged toe raises (both sides)
- 12 dumbbell side bends (on both sides)
- 12 ball squat one legged (both sides)
- 12 ball leg curls
- 12 ball squat on wall, weighted
- 12 one legged toe raises (both sides)
- 12 dumbbell side bends (on both sides)
Exercises For Day 9
Ball Squat – One-Legged
- Stand with one ankle on top of the exercise ball behind you and crouch down until your knee is at a 90 degree angle.
- Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Alternate sides after each set.
- Breathe out while raising yourself up and breathe in while returning to starting position.
Ball Leg Curl
- Lie on your back and grasp the exercise ball using your calves and your thighs.
- Squeeze the exercise ball by pulling your feet towards your buttocks and slowly unsqueeze after a short pause.
- Breathe out while squeezing and breathe in while returning to starting position.
Ball Squat – on Wall; Weighted
- Crouch with your back pressed against the exercise ball, itself against the wall, knees at 90 degree angles and hold dumbbells with your hands down your body.
- Raise yourself up by extending your legs and slowly lower youself back after a short pause.
- Breathe out while raising yourself up 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 feet after your set.
- Make sure that only the calf muscles are exercising.
Dumbbell Side Bend
- Hold a dumbbell with one hand along the side of your body.
- Tilt your upper body to the side that holds the dumbbell and bring it back after a short pause. Complete your set and change sides.
- Be careful not to tilt your upper body too far sideways where it may be difficult to bring it back.
My Daily Comments. Do you have questions? Need some additional support?
Hi Halle, This is day 6 for me and my whole body is hurting, but the pain is not that bad today. Great Work out, hope you keep the exercises posted for awhile so I can learn them. Thanks for the program.
I am so glad you are enjoying them Jeanne and congrats on almost finishing your first week! I plan I keeping this 30 Day Challenge up for a long while. 🙂 Keep us posted and thanks for the feedback 🙂
Halle I’ve had a lot of company for the last week and no time to exercise. Should I go to day 4 or would it be better to just start over. Thanks
Just jump right back into it with day 4 and you will be just fine. Sometimes life gets into the way and that is OK, the key is to get right back at it like you are! Great job!!
I need to get back to at least doing part of my exercise in the morning….I did however feel like I needed to add a bit more to the routine tonight, so did the advanced at max reps but added in 10 minutes of stairs and a bit of ab work. My core is my weakest area so anytime I can add to that, I probably will. I did not do any additional cardio other than the stairs today —- tomorrow, I am hoping to do a long run.
Today seemed harder – not sure if that’s because I went for a run first or if it’s because the single leg squats on the ball were a HARD way to start this workout!!
Question: one legged toe raises – I am struggling to do those without either tapping my other toe down or resting my hand on the banister for balance. Which is better – a toe tap or a hand rest? Should I be doing double leg lifts instead?
Today seemed harder – not sure if that’s because I went for a run first or if it’s because the single leg squats on the ball were a HARD way to start this workout!!
Question: one legged toe raises – I am struggling to do those without either tapping my other toe down or resting my hand on the banister for balance. Which is better – a toe tap or a hand rest? Should I be doing double leg lifts instead
messages4katherine I agree that the single leg squats are hard! Try holding onto something to help you with your balance. For the one legged toe raises, you are fine holding onto the wall for balance. You are focusing on the deep contraction of the calve muscle and the balance doesn’t play a huge role in the exercise. Once you get this exercise down you will love it! It is my favorite way to work the calve muscles.
knees are sore. Hope that goes away with weight loss.
Hi Halle! Thank you for this amazing work out! I actually just finished day 8 and was looking ahead to the next day to see what was in store for ME! I am doing these challenges with short bursts of high intensity interval training (HIIT) cardio in between each exercise! I am slow and deliberate with the reps…when I am totally finished…dripping with sweat and stinky! Feeling Accomplished and determined to reach my goal!
Great job!!
Day 9 done. I’m having I substitute some of he ball exercised but I’m still plugging away at it, I’ve had a definate feeling of working my arms today but I’m ready to go again tomorrow.
I just finished day 9 a day late.
Started back up again since my parents were here for a couple of days. We did do a lot of walking, so that was some exercising there. Feels great 🙂
Great job! 🙂
About to do day 9. I can see the visible difference already! I currently go gym 3x a week but this is something i do at home…