Week 4, Monday ~ 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 4, Monday ~ (Legs, Buttocks, Calves & Abs)

My first circuit was as follows.

I followed the intermediate level.

First Set:

12 stationary lunges (both sides)
12 stiff legged dead lifts
12 squats
12 ball calf raises 1-legged (both sides)
12 ball reverse bridge
12 weighted crunches

**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 stiff legged dead lifts
12 squats
12 ball calf raises 1-legged (both sides)
12 ball reverse bridge
12 weighted crunches

Exercises For Week 4, Monday

Stationary Lunge

Stand up with one foot in front, one foot back and hold one dumbbell on each hand along the sides of your body, palms facing each other.
Lower yourself without moving your feet until your knees form 90 degree angles and raise yourself back up after a short pause.
Keep your upper body steady throughout.
Rep/Set Change: Beginners 1 set 5-10 reps, Intermediate 1 set 10 to 20 reps, Advanced 1 set 20 to 30 reps

Stiff Legged Dead Lift

Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other.
Lower the dumbbells by bending your hips forward and raise yourself back up again after a short pause.
Keep your back straight throughout.

Squat

Stand up and hold one dumbbell with both hands in front of your thighs.
Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause.
Keep your upper body steady throughout.

Ball Calf Raise – One-Legged

Ball Calf Raise – One-Legged GIF

Stand up on one foot and lean against the exercise ball itself pressed against the wall in front of your chest.
Raise yourself by standing on your toes and slowly lower yourself back down after a short pause. Alternate legs after each set.
Make sure that only the calf muscles are exercising.

Ball Reverse Bridge

Ball Reverse Bridge GIF

Lie on your back with your feet on top of the exercise ball, knees and thighs bent.
Lift your back from the floor by extending your legs and slowly lower yourself back down after a short pause.
Keep your back straight throughout.

Weighted Crunch

Lie down on your back on a bench and hold a dumbbell on top of your chest.
Raise your upper body until your shoulder blades no longer touch the bench and lower yourself back down after a short pause.
To avoid pulling your neck with your hands, look straight up instead of looking at your knees.

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