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30 Day Dumbbell Challenge Coaching Health & Lifestyle

The Full Workout Library of The FREE 30 Day Dumbbell Challenge!

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!

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.

Days 1-30 of The FREE 30 Day Dumbbell Challenge

 
Click on Day to goto the workout.
DAY 1  ~ Arms, Chest, Shoulder & Abs
DAY 2 ~ Legs, Buttocks, Calves & Abs
DAY 3 ~ Arms, Chest, Back & Shoulders
DAY 4 ~ Legs, Buttocks, Inner Thighs, Calves & Abs
DAY 5 ~ Arms, Chest, Back, Shoulder & Abs
DAY 6 ~ Abdominal Workout
DAY 7 ~ Light Day, Stretching The Whole Body
DAY 8 ~ Arms, Chest, Back & Shoulders
DAY 9 ~ Legs, Buttocks, Calves & Legs
DAY 10 ~ Arms, Chest, Back & Shoulders
DAY 11 ~ Legs, Buttocks, Calves & Abs
DAY 12 ~ Arms, Chest, Back & Shoulders
DAY 13 ~ Abdominal Workout
DAY 14 ~ Light Day, Stretching The Whole Body
DAY 15 ~ Legs, Buttocks, Thighs & Abs
DAY 16 ~ Arms, Chest, Back & Shoulders
DAY 17 ~ Legs, Buttocks, Back & Calves
DAY 18 ~ Arms, Chest, Back & Shoulders
DAY 19 ~ Legs, Buttocks, Thighs & Calves
DAY 20 ~ Abdominal Workout
DAY 21 ~ Light Day, Stretching The Whole Body
DAY 22 ~ Legs, Buttocks, Thighs & Abs
DAY 23 ~ Arms, Chest, Back & Shoulders
DAY 24 ~ Legs, Buttocks, Thighs & Calves
DAY 25 ~ Arms, Chest, Back & Shoulders
DAY 26 ~ Legs, Buttocks, Thighs & Calves
DAY 27 ~ Abdominal Workout
DAY 28 ~ Light Day, Stretching The Whole Body
DAY 29 ~ Legs, Buttocks, Back & Calves
DAY 30 ~ Arms, Chest, Back & Shoulders


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.

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Comments

  1. Saleh says

    August 8, 2015 at 11:11 am

    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?

    • Halle Cottis says

      August 10, 2015 at 9:54 am

      Nope, can be for male or female, I just have a large female audience.

  2. Lan Tra says

    September 13, 2015 at 11:26 pm

    Hi Halle, thanks for the great post. Definitely will try these exercises.

  3. Tiante says

    September 23, 2015 at 11:22 am

    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! 🙂

    • Halle Cottis says

      September 23, 2015 at 7:50 pm

      I am so excited and proud of you Tiante! Great job and do keep us all posted. You are an inspiration for many here! 🙂

  4. Aleta says

    October 11, 2015 at 9:51 pm

    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~

  5. carleen Duval says

    April 7, 2016 at 3:07 pm

    Love this website, always wanted to use weights but was afraid cause i didn’t know how. Thanks start my 30 days tomorrow.

    • Halle Cottis says

      April 8, 2016 at 9:57 am

      Congratulations Carleen on starting something new! You will rock this! 🙂

  6. Chelle says

    February 3, 2017 at 4:16 am

    is there a printable version of this? Thanks

  7. Kristen Fenslage says

    April 12, 2017 at 8:11 am

    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! 🙂

    • Halle Cottis says

      April 12, 2017 at 1:41 pm

      Sorry Kristen. We’ve been having some issues on our end, but we are finally up and running again! Thanks for your patience.

  8. Josh says

    May 8, 2017 at 11:02 am

    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?

  9. karan zale says

    December 21, 2017 at 2:27 am

    thanks for sharing

  10. harry gaur says

    May 22, 2019 at 5:25 am

    Thank you for sharing such a valuable information and giving 30 days challenge with proper guideline to make us to look fit and healthy.Keep on writing and giving tips on body fitness.

  11. Crazy Bulk says

    July 8, 2019 at 6:00 am

    Hi,
    Really helpful article. I liked it has to work for you to be effective. Thanks for sharing.

  12. PhenQ says

    October 7, 2019 at 6:10 am

    I found this article very interesting. I thank you for sharing good knowledge and good information about this article.

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small head shotWelcome! I'm Halle Cottis.

I'm on a mission to liberate women who are not living true to themselves to walk into life being EXACTLY who they were meant to be. I believe that women should put themselves first. When you choose yourself today, amazing things can happen.  I'm glad you're here! ❤Learn More →

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