DAY 9 ~ 30 Day Dumbbell Challenge ~ Legs, Buttocks, Calves & Abs

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

It is important to note that not all exercises are suitable for everyone. Before attempting a new exercise take into account factors such as flexibility, strength, and overall health to determine whether or not a particular exercise is appropriate for you.

This, like any exercise, is inherently dangerous and can result in personal injury. Any injury sustained from proper or improper use of this exercise program is solely the responsibility of the exerciser. Whole Lifestyle Nutrition and its partners disclaim any liability from injury sustained from the use of this exercise program and suggest that you consult your professional healthcare provider before attempting any exercise or exercise program.

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)

**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.

Second 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)

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?

So how did your workout go? The ball curl up was a bit challenging for me and I had to practice a few times before I could grip the ball properly. I also had to use a table to help me balance with the one legged ball squats. By the third set I had discovered my balance and was fine without the table! Lower body workouts always challenge me, especially squats and lunges. Hope everyone is doing great out there and keep up the great job!

Do you have any questions? Leave us your comments in the comment section below. Did you have any challenges? Did you enjoy your workout? Need more clarification on any of the exercises? 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