Here is the full 30 day dumbbell challenge all on one page. I wanted to make the challenge easily accessible from one spot. Remember always start with Day 1 ~ Sculpt The Body of Your Dreams and move through the program as it is laid out. If you should have any questions, concerns, challenges, successes throughout this challenge please feel free to share them in the comment section below each post. I hope you all learn a lot from this 30 day challenge and enjoy it as much as I do. Now off to your 30 day dumbbell challenge!
Remember, ” Muscle is a twenty-four-hour furnace, allowing you to burn more calories even at rest. Muscle is the body’s major metabolic booster. The famous “yo-yo” dieting syndrome is a result of muscle loss, if you diet without exercising, you lose muscle along with fat and the loss of muscle tissue translates into a slowdown, sometimes a shutdown of your metabolism. Eating less will help you lose weight, but building muscle will help you keep it off.” ~ Judith Sherman
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!
Ok everyone, here is the 30 day challenge all in one spot! I hope you all enjoy this workout as much as I have. Good luck and as always, let us know if we can help in any way! We are here to help you achieve your 30 day dumbbell challenge!
Thanks!
Thanks a ton for sharing this with all of us…. !!!!!!!!
Wonderful !!!!
Deborah Fleischmann, maybe this is what we should be doing!
How long does this take every day?
I’m in. Thanks for helping me get motivated. One question, though. I have lower back issues. I need to strengthen my core to help with the back pain. Should I adjust any of these exercises to protect my back?
I have lower back issues too. I would like to do the same to help me strengthen my core issue to help with pain . What can I do as far as the exercises?
Thank you so much for this. I’m 71 years young and am only on day 2 but find the animated thingie such a great help not being familiar with the exercise terms,
Welcome! So glad you are here! 🙂
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I have lower back issues too. I would like to do the same to help me strengthen my core issue to help with pain . What can I do as far as the exercises?
I have just finished this challenge and I have thoroughly enjoyed it. Can see a big difference in my shape, more toned. I’m going to repeat with heavier weights, less reps with more sets. Thankyou 🙂
Great job Debbie!!!
Couldn’t agree more, a healthy diet paired with a good fitness routine does wonders and it’s easier to maintain than having to starve yourself. I stumbled upon your challenge on Pinterest and was really curious to see what this is all about. With so many trainers offering their workouts for royalties, it’s refreshing to see someone putting so much effort into creating a very useful guide and then offering it for free. Well done, Halle and keep up the great work!
I have just finished this challenge, second time round, have loved it yet again. Big improvement in stamina and strength. Looking forward to round three…..the 8 week dumbell challenge 🙂 Thankyou 🙂
Great job Debbie!!!
Hi Halle,
Thanks for the great workout. I’ve just finished the 30 days and my body looks and feel fantastic.
Looking forward to your next challenge 🙂
Congrats Paul!!!!
Are these exercises only for girls?? because I only see most comments from girls, this wont make a big difference if guys make these exercises?
Nope, can be for male or female, I just have a large female audience.
Hi Halle, thanks for the great post. Definitely will try these exercises.
I’m sooo proud of myself…I just finished this challenge. I decided to use 5 pound weights on the intermediate level with just 2 reps each. Now I feel strong enough that I’m going to do it again, this time increasing my weights to 10 pounds and 3 reps each. Can’t wait to get to see tgese results. I’ll check back in. Thanks for the awesome workout! 🙂
I am so excited and proud of you Tiante! Great job and do keep us all posted. You are an inspiration for many here! 🙂
I love this challenge, it gives me a whole body challenge to do with drinking my iaso tea. I cannot wait to see the results of this and using my products in 30 days~
Love this website, always wanted to use weights but was afraid cause i didn’t know how. Thanks start my 30 days tomorrow.
Congratulations Carleen on starting something new! You will rock this! 🙂
is there a printable version of this? Thanks
I am trying to start this program, but for some reason, it will not open up Day 1. Not sure what is going on. But, thank you for making this available. If I could just get it to open, I would definitely use it! 🙂
Sorry Kristen. We’ve been having some issues on our end, but we are finally up and running again! Thanks for your patience.
I really love the structure of this workout.
Is idea that you do 2 sets per day or is it up to you?
Do you do the full set for one workout and then go to the next or do you do as a circuit/ repeat?