• Welcome!
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

Whole Lifestyle Nutrition

Organic Recipes & Holistic Recipes

  • About
  • My Books
    • Natural Solutions for Cleaning and Wellness
    • Toxic-Free Secrets Master Class
    • Gluten Free & Grain Free Breads, Batters, & Doughs
  • Recipes
    • Recipes
    • Meal Plans
  • Healing
    • 28-Day Healing Challenge
    • One-On-One Coaching
  • Natural Solutions
    • Health Remedies
    • Home Remedies
    • Natural Solutions Resource Page
    • Toxic-Free Secrets Master Class
  • Health
    • Health & Lifestyle
    • Toxic-Free Secrets Master Class

8 Week Free Dumbbell Challenge

Week 1, Friday ~ FREE 8 Week Dumbbell Challenge

8 week dumbbell challenge | wholelifestylenutrition.com First of all, Congratulations on taking the 8 week dumbbell 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 our pre challenge details, no worries!  We really would like to hear your story and get to know you a bit better.  We also are including an area where you can share your story, post a before and after picture and sign up for this challenge.  It is not required but highly recommended.  It is much easier to follow a program if you have a group of people supporting you and cheering you on.  We are that group! 🙂   So head on over to our pre challenge details post: Sculpt The Body of Your Dreams With This FREE 8 Week Challenge.   You can always find these workouts by going to the top of this page and click on the “Coaching” tab and there will be a “Free 8 Week 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!

 

Sculpt The Body of Your Dreams With This FREE  8 Week Challenge!

 

 

So here is how this challenge is going to work  

 

  • This challenge can be started at anytime.  Always start with week 1, week 2, week 3…week 8 and so on.  Once you start the challenge, continue on it for 8 consecutive weeks.
  • For your next  8 weeks, I have pre done daily posts with the exercises that you need to do for your specific week.  Each week you will be given a dumbbell routine on Monday, Wednesday & Friday and a stretching routine on Saturday/Sunday.
  • A library of workouts can be found under the “coaching” tab at the top of this website under “Free 8 Week Dumbbell Challenge”  I am doing this as I go and the start date is January 7, 2013 so please note that the library won’t be complete until 8 weeks from that date.  Follow along with us!  We will be doing updates on our Facebook Page as we work our way through this program.
  • 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 4 workouts a week showing you how to do the exercises:  3 dumbbell workout routines and 1 stretch workout routine.
  • 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” & on our Facebook Page.  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 8 weeks!
  • Don’t have an exercise routine?  Start out with this 8 week challenge and you will see results!
  • Please sign in (below) so we can get to know you better.  If you would like to submit a before and after picture, fill the form out below!  We would love to see your transformation! (this is not required)
  • Once your 8 week Dumbbell Challenge is done, challenge yourself again for another 8 weeks but increase your weights to intensify your workouts!
  • Click here if you want to receive these post in your inbox for FREE?

 

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.

 

Are you up for the challenge?

 

I will have a section under the “Coaching” tab called “Free 8 Week 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?

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.

 

Sculpt The Body of Your Dreams | WholeLifestyleNutrition.com

 

DAY 3  (Arms, Chest, Back & Shoulders & Abs)

My first circuit was as follows.

I followed the intermediate level.

First Set:

  • 12 hammer curls
  • 12 two-arm triceps extension
  • 12 lying flies
  • 12 bent over rows
  • 12 shoulder presses
  • 12 torso twist
**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 hammer curls
  • 12 two-arm triceps extension
  • 12 lying flies
  • 12 bent over rows
  • 12 shoulder presses
  • 12 torso twist

 

Exercises For Day 3

 

Hammer Curl

Hammer Curl GIF

  • Grab one dumbbell in each hand along the sides of your body, palms facing your body.
  • Raise both dumbbells by curling your elbows and lower them down after a short pause.
  • Keep your upper arms still throughout.

 

Two-Arms Triceps Extension

Two-Arms Triceps Extension

  • Stand up and hold one dumbbell with both hands behind your head, upper arms pointing straight up.
  • Raise the dumbbell up by curling your elbows and slowly lower it back after a short pause.
  • Your upper arms should remain still throughout.

 

Lying Fly

Lying Fly GIF

  • Lie down on your back on the bench, ball or even on the floor and grab one dumbbell with each hand at body height, elbows just slightly arched.
  • Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.
  • Try to maintain the same angle in your elbows throughout.

 

Bent Over Row

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.

 

Shoulder Press

Shoulder Press GIF

  • Stand up and hold two dumbbells close to your shoulders, palms facing forward.
  • Raise the dumbbells straight up until your elbows come close to locking and lower them back after a short pause.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

 

Torso Twist

The torso twist targets the waist muscles – external and internal obliques.  Lie on your back and bend your knees to 90º and place your feet either on the floor or on a bed, ball  or chair.   You can also cross one leg over the other: Put your hand behind your head, and lift your upper body off the ground so your shoulders do not touch the floor.  This is the starting and ending position.  Twist the trunk by moving one elbow toward the opposite knee, bringing it as close to the knee as possible, without pulling on your neck or compromising your form by lifting your back off the ground.  If you look straight up at the ceiling, this will help keep your body in alignment and prevent you from hurting your neck or doing the Torso Twist incorrectly.  Repeat to the other side.  Doing it once on each side constitutes one repetition. (description courtesy of Smart Girls Do Dumbbells.)

 

Do you have questions?  Need some additional support?  

 

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 8 week challenge :)

 

  • Share 0
  • Pin it 0


5 Comments

Halle Cottis/Whole Lifestyle Nutrition is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

« How To Cut Open A Pomegranate In 1 Minute ~ How To Video
Week 1, Saturday ~ FREE 8 Week Dumbbell Challenge »

Comments

  1. RobinL says

    January 11, 2013 at 8:08 am

    Have really been loving these workouts!  Just enough to be challenging, but not so much that I can’t get through it.  It feels so good to get the blood flowing to these muscles again!! :)))

    Reply
  2. Debby Schulz Mantell says

    January 11, 2013 at 9:45 am

    Completed mine this morning and then biked for 45 mins. My legs are still sore from the squats but I am not letting that stop me!

    Reply
  3. Whole Lifestyle Nutrition says

    January 11, 2013 at 2:06 pm

    Great job Debby!

    Reply
  4. Francine Wyse says

    January 11, 2013 at 3:48 pm

    So far so good……legs a little sore but I’ll try & ignore that

    Reply
  5. Whole Lifestyle Nutrition says

    January 11, 2013 at 5:17 pm

    Tomorrow is a great stretch day so that should help with the soreness!

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

small head shotHello and Welcome!

I'm Halle: food lover, modernized hippy, blogger, and a mama trying to solve all problems naturally.  I love photography, especially shooting images of food!  My goal is to make you drool and inspire you to want all things healthy!  ❤Learn More →

Toxic-Free Secrets Master Class Now Available!

Toxic-Free Master Class Now Available

Grab Natural Solutions for Cleaning & Wellness!

natural-solutions-book-copy-2

My Weight Loss Story

My Weight Loss Story

Do Your Pits Pass The Test?

Purity Pits Natural Deodorant
e-book

Gluten Free And Grain Free Breads, Batters And Doughs Cookbook

by Halle Cottis

So it wasn’t good enough to just have great tasting food, these recipes had to taste better than the originals. I have tested and retested these recipes and I have to tell you all…they are AMAZING!

$24.95
Top Cookbook Recipes
1 Chocolate Zucchini Bread 2 Chocolate Chip Banana Nut Bread 3 Mini Chocolate Chip Muffins 4 Peanut Butter & Jelly Pancakes 5 Carrot Cake Cupcakes

Trending Posts

What is kombucha and why it is so healthy for you! | WholeLifestyleNutrition.com

What Is Kombucha & Why Is It So Healthy For You {Part 1}

Paleo, Gluten Free, Grain Free Mini Muffins {2 Versions}

How to get rid of sour towels with just one ingredient! | WholeLifestyleNutrition.com

How To Get Rid of Sour Towels With Just One Ingredient!

Get rid of dog and cat urine odor naturally!

Get Rid of Dog and Cat Urine Odors The All Natural Way!

FOLLOW THIS ONE TIP & SAY GOODBYE TO BAD SMELLING HIGH EFFICIENCY WASHER MACHINES FOREVER

Follow This One Tip & Say Goodbye To Bad Smelling High Efficiency Washer Machines Forever!

  • Terms of Service
  • Privacy Policy
  • Disclaimer

Copyright © 2019 · Whole Lifestyle Nutrition

Copyright © 2019 · Whole Lifestyle Nutrition on Genesis Framework · WordPress · Log in