<item>
<title>INTRODUCTION - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=BJz1IgnSi54\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=1</link>
<thumbnail>https://i.ytimg.com/vi/BJz1IgnSi54/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLA7jXyaOxICW0NdFIDKGyAJvn_aEA</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 1 Chest \u0026 Triceps - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=ggIib31POi8\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=2</link>
<thumbnail>https://i.ytimg.com/vi/ggIib31POi8/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLCSDddVi19NUBVYMFqYclv0T5-s6A</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 2 Lats \u0026 Biceps - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=kxsz9aDX1_A\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=3</link>
<thumbnail>https://i.ytimg.com/vi/kxsz9aDX1_A/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLBb_gg3yTxzJVSSRsqds2nO65MoLQ</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 3 Quads \u0026 Hammies - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=029s8wpn3kM\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=4</link>
<thumbnail>https://i.ytimg.com/vi/029s8wpn3kM/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLBrT_d3b7bWic89dnm0Lu4Vm02pNQ</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 4 Delts \u0026 Abs - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=Wg9MNJS_yOw\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=5</link>
<thumbnail>https://i.ytimg.com/vi/Wg9MNJS_yOw/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLB9OnFzfUDdfKxCImsuBly2Nf0VmQ</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 5 Back, Obliques \u0026 Calves - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=SZwHGfvNXQE\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=6</link>
<thumbnail>https://i.ytimg.com/vi/SZwHGfvNXQE/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLCZoQPEeo9EzPTcAfK0f14yrIKOFA</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 6 Chest \u0026 Triceps - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=-1szgBfJcf8\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=7</link>
<thumbnail>https://i.ytimg.com/vi/-1szgBfJcf8/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLCq7As_MDhrqXLItl0jCEm5Ey2XnQ</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 7 Lat, Biceps \u0026 Abs - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=2nQVarmkxB0\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=8</link>
<thumbnail>https://i.ytimg.com/vi/2nQVarmkxB0/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLDyzLRfsETJb9TcTASs1C-NTuZdJg</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 8 Quads, Hammies, Glutes - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=V3eftNOK8lU\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=9</link>
<thumbnail>https://i.ytimg.com/vi/V3eftNOK8lU/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLACPs1m-ihPRWJONT7nfO7i2i_fGg</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 9 Delts \u0026 Traps - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=yoBhOUxiLwE\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=10</link>
<thumbnail>https://i.ytimg.com/vi/yoBhOUxiLwE/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLAlBl4U0HOLW77ffFLDzhlFFtuIOg</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 10 CORE (Abs, Obliques, I-Cos, Lower Back) - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=VUutfSack8g\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=11</link>
<thumbnail>https://i.ytimg.com/vi/VUutfSack8g/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLBs6ux3_z2Rzdd-3o6jAyq-UCOV_Q</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 11 LEGS - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=ogqhiNFHtkk\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=12</link>
<thumbnail>https://i.ytimg.com/vi/ogqhiNFHtkk/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLCjQzsTSHt2-SyXYP4JVR8Vseifww</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 12 UPPER BODY - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=12QfjXbj9i8\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=13</link>
<thumbnail>https://i.ytimg.com/vi/12QfjXbj9i8/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLBQMu0Un_RwCmiIxSI_4bVUDoNPOA</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 13 CORE - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=a6IOLhpNfOY\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=14</link>
<thumbnail>https://i.ytimg.com/vi/a6IOLhpNfOY/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLCa0KKeIT4E2eQ1a_waem_6O1qcNw</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 14 LEGS DAY - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=UKJRNt2xers\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=15</link>
<thumbnail>https://i.ytimg.com/vi/UKJRNt2xers/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLCF-hELDT24BNRs0h9hLq5eqIbWWw</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 15 INTENSE UPPER BODY - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=unz0BbWUKmE\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=16</link>
<thumbnail>https://i.ytimg.com/vi/unz0BbWUKmE/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLCrLGaM9KK0BtrDd-yN2jrzQiTZhg</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 16 TOTAL CORE - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=RTe6464NzI8\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=17</link>
<thumbnail>https://i.ytimg.com/vi/RTe6464NzI8/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLBCF5vf7EJgKg8X7adGPRm-EZp_WQ</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 17 LEGS DAY - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=ie38kHHOkbo\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=18</link>
<thumbnail>https://i.ytimg.com/vi/ie38kHHOkbo/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLCcqF10nqVRmBCMw-g7Mm_J3OTD3Q</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 18 UPPER BODY - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=x37jJ0ySGZ8\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=19</link>
<thumbnail>https://i.ytimg.com/vi/x37jJ0ySGZ8/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLBZ7dwF4taYejH542Ddazgu1kofOg</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 19 CORE (Abs Focus) - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=SuaLHpG4YUA\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=20</link>
<thumbnail>https://i.ytimg.com/vi/SuaLHpG4YUA/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLDqCDU87-zcSAPr6G7RQPu6g9S0Uw</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 20 LEGS DAY - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=lfndRWn1g3A\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=21</link>
<thumbnail>https://i.ytimg.com/vi/lfndRWn1g3A/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLCTmDNm0hNyWBLcCYvENq0sL7ZqWw</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 21 Chest Shoulders Arms - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=4bkgGTM_LTE\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=22</link>
<thumbnail>https://i.ytimg.com/vi/4bkgGTM_LTE/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLBJiMeXbXpFdL9yHQamK0taodYC_Q</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 22 CORE WORKOUT  - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=YMxrOxURSck\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=23</link>
<thumbnail>https://i.ytimg.com/vi/YMxrOxURSck/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLB7sEc5DU6EFP0mOUUsO_eRyZ_7bg</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 23 KILLER LEGS - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=Bpot47WRKdU\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=24</link>
<thumbnail>https://i.ytimg.com/vi/Bpot47WRKdU/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLBGr6ybZZpedrwIObqbfm9SMRt0hg</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 24 BEAST MODE UPPER BODY - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=eyWob-1NpAs\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=25</link>
<thumbnail>https://i.ytimg.com/vi/eyWob-1NpAs/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLCSEH7oeKbB0Hk_7RubUXf0y2yweA</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 25 KILLER CORE DAY - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=WRHth-VKP3I\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=26</link>
<thumbnail>https://i.ytimg.com/vi/WRHth-VKP3I/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLAaCvncbnU_G1W0ffTKcPlLmGh3Zw</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 26 INTENSE LEGS WORKOUTS - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=LsWfxfnznDE\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=27</link>
<thumbnail>https://i.ytimg.com/vi/LsWfxfnznDE/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLC_5rmU92q8s4rHi5oxyJzxROvyDA</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 27 Ultimate UPPER BODY - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=oR9G6_7VVYo\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=28</link>
<thumbnail>https://i.ytimg.com/vi/oR9G6_7VVYo/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLC8j15wkANwzVlTaUfOQR-PF-BVJg</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 28 Advanced CORE DAY - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=sVr4IOeJlmw\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=29</link>
<thumbnail>https://i.ytimg.com/vi/sVr4IOeJlmw/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLBvfl0iAF6aW5RFZbT6nUsZLpgz4g</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 29 Final LEGS WORKOUTS - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=aeatR5QaHjo\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=30</link>
<thumbnail>https://i.ytimg.com/vi/aeatR5QaHjo/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLCQ2koUU6GjtQkbUc8iZgEk5mzVsQ</thumbnail>
<summary></summary>
</item>

<item>
<title>Day 30 Final Day Upper Body - 30 Days Dumbbell Workout Challenge by Coach Ali</title>
<link>https://youtube.com/watch?v=l-yM9nFbRJw\u0026list=PLIn3nS9mJKxnziiqjwShB-V-aj1DK7Jw_\u0026index=31</link>
<thumbnail>https://i.ytimg.com/vi/l-yM9nFbRJw/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=\u0026rs=AOn4CLCZ_i71tdIuZXH2muTtzhceR-qWyQ</thumbnail>
<summary></summary>
</item>

<item>
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<thumbnail>https://i.ytimg.com/vi/BJz1IgnSi54/hqdefault.jpg?sqp=-oaymwEXCNACELwBSFryq4qpAwkIARUAAIhCGAE=\u0026rs=AOn4CLBSvG9Pcz6IA5kzJKX_XJ0k2mREBg</thumbnail>
<summary></summary>
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