30-DFC – 10 Count Body Builders – Day 2

Alright everyone!

Hope you are doing good after Day 2 of the 10 Count Body Builder 30 Day Fitness Challenge (30-DFC). 15 repetitions has come and gone. You should already be feeling what this workout will turn into by the end. Stay positive and remember it will be over soon! 🙂 You can do anything for another few reps and for another few minutes. If you get winded, take your time. YOU’RE amazing and are capable of accomplishing much more than you think. The Marines taught me that about myself many moons ago and it is true about each and every one of you! 🙂

If you haven’t started the 30-DFC yet, here is where to begin. You can either start at the beginning and we will see you after you finish day 30 or you can pick up where we are at Day 2. No shame in that game! 🙂

I’ve gotten a question or two about those without weights. You don’t need them but feel free to use a heavier object (big can, basketball, printer, fat cat) and place it far in front of you during the push-up (Have it far enough in front of you that you don’t hit it with your head when you do the push-up). When you stand up, you stand with the object, conduct the shoulder press and place the object back on the ground when you conduct the next repetition. Easy! 🙂 If you have questions of comments, please let me know!

Even if you have no weights and are simply lifting your arms. Don’t worry, you are helping yourself and doing great things. Your body will thank you later! 🙂

I haven’t timed myself yet, but I am taking my time and ensuring I get a deep push-up. I used 20 lbs. dumb-bells again this morning and can tell I will probably have to lower as we progress. We shall see.

Keep up the awesome work everyone! Let the community know how you are doing, what kind of weights you are using, etc.

Tomorrow is Day 3, LET’S DO THIS! 🙂


10 Count Body-Builders

Here is the first Dietary Dogma 30 Day Fitness Challenge. It is (drum-roll please)… 10 Count Body-Builders. 🙂 This is a take on my old Marine Corps favorite “8 Count Body-Builders”. This workout, by the end of the 30 days, will have you losing fat, gaining muscle, and getting lean.

Below is the supporting graphic that contains the steps, the instructions and the schedule. Feel free to print it out, put it on your fridge or just come back here and take a peek. 🙂

I want to address each step of the exercise to provide proper instruction for good form. For the weight, you might start with a heavier weight (or plate) in the beginning, by the end you might decide that you need a lighter weight because of the workload you will be doing. I will be starting with 20-25 lbs. dumbbells and will take it from there.

If you feel like warming up, feel free to do so. I usually conduct 30-50 slow jumping jacks just to get the blood flowing and the joints and ligaments moving. I do not normally stretch before working out, but if you find that you need to, have fun! 🙂


  1. Come to a kneeling/squatting position, keeping your back straight and place your weights (or plate) on the ground.
  2. Kick your legs out into a plank position, your body should be in a straight line. Keep your feet together.
  3. Bring yourself down into a push-up (For extra credit, pause for a few seconds at the bottom). If you are using dumbbells you might be able to get in a very deep-pushup if you hold your weights. If you cannot do a push-up, it is OK. Bring yourself down to your knee’s to do it. No shame in that game! 🙂
  4. Complete push-up. Bring yourself back up into a plank position.
  5. Kick your legs apart into a jumping jack position while in the plank position. If you are feeling weak, feel free to walk your legs apart.
  6. Jump your feet back together. (Or walk if you are fatigued)
  7. Jump into a squatting/kneeling position, emphasis on straight back. If you are fatigued, choose to walk your legs back into this position.
  8. Stand up tall, bring the weights by your torso.
  9. Conduct shoulder press with weights. Ensure your back is straight and the weights are lifted above your head and come together. Make sure you don’t bash yourself in the face (Especially if you are using a plate instead of dumbbells)
  10. Bring weights back to side. Rinse and repeat.

The Schedule

  1. As illustrated in the accompanying graphic, the schedule starts at 10 repetitions on day 1. From there it increases by 5 repetitions each day, with a rest day every fifth day.
  2. You conduct the same number of repetitions after the rest day as you did right before the rest day
  3. On the 30th day, you will really test yourself by conducting 125 repetitions.

This is not timed, but feel free to time yourself and post your times; how much you pressed, how long it took, and how you did. We are all in this together! 🙂

You might be asking why I used the stick-figure to represent the exercise steps. First, I am not a model nor do I have the funds to hire one to show us how to do this. Second, I am not making any money on this site (at this point) so Stock Photos were out of the question.

I need to throw out the necessary disclaimer: I am not a doctor or a certified personal trainer. You are conducting these exercises at your own peril and this site (and me) will not be held accountable if you fuck yourself up. You should always consult a physician when you realize you want to improve yourself and your physique, blah, blah, blah. Now that’s out of the way. Let’s begin! 🙂

10 Count Body-Builders

Dietary Dogma 30-Day Fitness Challenge – 10 Count Body-Builders

Introducing 30 Day Fitness Challenges

I just got done doing Anja Garcia’s 30 Burpee Challenge. She is a motivating personal trainer who is also a fitness instructor at DailyBurn (amongst other things). The final event was 100 Burpees and I have to say that it was a great workout.

Since fitness is a goal of Dietary Dogma, I liked Anja’s idea of the Challenge and decided that it would be fun to create 30 Day Fitness Challenges that will occur each month.

The goal is to provide full-body workouts that get the heart-rate up. the sweat flowing, provide results and be rather short on time (I am not a fan of long workouts). Each person participating in the challenge will feel rewarded when they reach the end of the 30 days.

I will be doing the challenges and will be slogging through the schtick with you all. As we build up the community, I will open the 30 Day Fitness Challenges up for ideas and suggestions so the community has a part in it.

The first is coming later today, be ready starting tomorrow! 🙂

Let’s do this!