The Full Library Workout Of The Free 8 Week Dumbbell Challenge

Here is the full 8 week 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 8 week challenge and enjoy it as much as I do.  Now off to your 8 week 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 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!

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.

Day 1
Week 1
Monday ~ Arms, Chest, Shoulders, Abs
Wednesday ~ Legs, Buttocks, Calves, Abs
Friday ~ Arms, Chest, Back, Shoulders
Saturday ~ Full Body Stretch
Week 2
Monday ~ Legs, Buttocks, Inner Thighs, Calves & Abs
Wednesday ~ Arms, Chest, Back, Shoulder & Abs
Friday ~ Abdominal Workout
Saturday ~ Full Body Stretch
Week 3
Monday ~ Arms, Chest, Back & Shoulders
Wednesday ~ Legs, Buttocks, Calves & Legs
Friday ~ Arms, Chest, Back & Shoulders
Saturday ~ Full Body Stretch
Week 4
Monday ~ Legs, Buttocks, Calves & Abs
Wednesday ~ Arms, Chest, Back & Shoulders
Friday ~ Abdominal Workout
Saturday ~ Full Body Stretch
Week 5
Monday ~ Legs, Buttocks, Thighs & Abs
Wednesday ~ Arms, Chest, Back & Shoulders
Friday ~ Legs, Buttocks, Back & Calves
Saturday ~ Full Body Stretch
Week 6
Monday ~ Arms, Chest, Back & Shoulders
Wednesday ~ Legs, Buttocks, Thighs & Calves
Friday ~ Abdominal Workout
Saturday ~ Full Body Stretch
Week 7
Monday ~ Legs, Buttocks, Thighs & Abs
Wednesday ~ Arms, Chest, Back & Shoulders
Friday ~ Legs, Buttocks, Thighs & Calves
Saturday ~ Full Body Stretch
Week 8
Monday ~ Arms, Chest, Back & Shoulders
Wednesday ~ Legs, Buttocks, Thighs & Calves
Friday ~ Abdominal Workout
Saturday ~ Full Body Stretch

Commentaires

Enregistrer un commentaire

Posts les plus consultés de ce blog

12 Best Dumbbell Exercises For Shoulders

Image
To build robust shoulders you need to target them from multiple angles to activate all three heads of the deltoid muscle. Dumbbells are the perfect tool for the job. While barbell moves often require a spotter, and most machines fix your movement in one plane of motion, dumbbells require all your stabiliser muscles to work, force your core to hold everything together and offer plenty of versatility with every exercise.   This three-part shoulder complex from trainer Tom Dyer puts dumbbells to good use in targeting all three heads of your deltoids, helping you increase and maintain tension on the muscles, starting with the weaker rear deltoids and finishing by hitting all three in one big-hitting lift even Arnold Schwarzenegger would be proud of.  Palms-In Shoulder Press Stand up and hold two dumbbells at shoulder level, palms facing each other. Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause. Be careful ...
Lire la suite

What You Should Know About Getting Rid of Your Chubby Body and Getting Six-Pack Abs

Image
  Muscle definition is a sign of true fitness and health in general, but reaching six pack abs is one of the most impressive weight-room accomplishments. This can only be accomplished by reducing body fat, particularly fat in the abdomen. Furthermore, committing to losing body fat in order to achieve a healthy BMI (body mass index), which is the ratio of your body weight to your height, is commendable. ↚ What Exercises Burn Belly Fat the Fastest? Burning the majority of belly fat is every person's dream when it comes to going from chubby to six-pack abs. When losing weight, starting with a flat and toned stomach allows your body to show clear abs definition. It's also motivating, especially when you start receiving compliments from family and friends or discover clothes that haven't fit you in a long time. However, you will need to stick to your regular exercises and a healthy eating plan to burn the most belly fat, so you can try weight loss pills for faster results. The f...
Lire la suite

This Leg and Glute Exercises Will Help You Increase Your Testosterone Levels

Image
  What is testosterone, and how does it work? Testosterone is a powerful steroid hormone that has different functions in both males and females. It allows us to gain lean muscle mass, maintain a healthy body composition, and maintain adequate bone density. Testosterone is found in humans and some other mammals. Males produce testosterone in their testicles. Women's ovaries do contain testosterone, though in lower amounts. The brain and pituitary gland control the amount of testosterone released by the body. It enters the bloodstream after being produced and performs a number of important functions. Testosterone levels increase during puberty and then begin to decline later in their forties. What is the significance of testosterone? Testosterone is essential for good health in addition to helping you have a nice body. Low testosterone levels can lead to a variety of health issues in both men and women, including depression, a lack of sex drive, obesity, and osteoporosis. Men with lo...
Lire la suite