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
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 5, Wednesday
My first circuit was as follows.
I followed the intermediate level.
First Set:
- 12 seated alternated biceps curls
- 12 one arm triceps extensions (both sides)
- 12 straight arm pull over
- 12 ball arm extensions alternating
- 12 upright rows
- 12 ball crunches-legs elevated
**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.
- 12 seated alternated biceps curls
- 12 one arm triceps extensions (both sides)
- 12 straight arm pull over
- 12 ball arm extensions alternating
- 12 upright rows
- 12 ball crunches-legs elevated
Week 5, Wednesday
Seated Alternated Biceps Curl
- Sit down on a bench 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.
One-Arm Triceps Extension
- Stand up and hold one dumbbell with one hand behind your head, elbow at a 90 degree angle, upper arm straight up.
- Raise the dumbbell with one hand until your arm is close to being fully extended and slowly lower it back after a short pause. Alternate after a set.
- Keep your upper arm still throughout.
Straight-Arm Pullover
- Lie down on your back on one end of the bench and hold one dumbbell with both hands above your chest area, arms extended.
- Raise the dumbbell straight up until your arms are perpendicular to the floor and lower it back after a short pause.
- Keep your arms extended throughout by keeping still the angle of your elbows.
Ball Arm-Leg Extension – Alternating
- Lie prone on top of the exercise ball, your belly pressed against it and maintain balance with your feet and hands on the floor.
- Extend your left arm and right leg out and up and lower them back after a short pause. Alternate sides after each repetition.
- Breathe out while extending and breathe in while returning to starting position.
Do you have questions? Need some additional support?
