Week 3, Friday ~ FREE 8 Week Dumbbell Challenge

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!
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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.

Week 3, Friday (Arms, Chest, Back & Shoulders)

My first circuit was as follows.

I followed the intermediate level.

First Set:

12 alternating bicep curls
12 ball triceps extensions – standing
12 ball dumbbell presses
12 kneeling one arm rows (on both sides)
12 straight-arm front deltoid raises
12 ball ab rollouts

**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 alternating bicep curls
12 ball triceps extensions – standing
12 ball dumbbell presses
12 kneeling one arm rows (on both sides)
12 straight-arm front deltoid raises
12 ball ab rollouts

Exercises For Week 3, Friday

Alternated Biceps Curl

Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
Try NOT to jerk your upper body in an effort to help you lift the weights.

Ball Triceps Extension – Standing

Stand up and place your forearms against the exercise ball, itself against the wall in front of your chest.
Push yourself back by rolling the ball towards your hands to extend your arms and slowly return back after a short pause.
Focus on exercising the triceps.

Ball Dumbbell Press

Lie on your back, shoulder blades on top of the exercise ball, back extended, knees flexed at 90 degree angles and hold dumbbells on each side of your chest.
Push the dumbbells straight up and slowly lower them down after a short pause.
Breathe out while pushing and breathe in while returning to starting position.

Kneeling One Arm Row

Put your knee and hand on a bench and grab a dumbbell with your other hand.
Lift the dumbbell straight up without moving anything else than your arm and lower it back down after a short pause.
Breathe out when raising the dumbbell and in when returning to starting position.

Straight-Arm Front Deltoid Raise

Stand up and hold one dumbbell in each hand in front of your thighs.
Raise the dumbbells to your shoulder level and continue on to raising them up at arms’ length and lower them back down slowly after a pause.
Keep your arms extended throughout.

Ball Ab Rollout

Lie on your knees, place your hands on top of the exercise ball in front of you, arms extended and back straight.
Keeping your back and arms extended, roll on top of the ball until your upper arms are pressed against it and pull yourself back up after a short pause.
Keep your arms extended and your back straight throughout.

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