Let’s make that dream body a reality! Our 12 week body challenge will change your life.
This arm toning workout is so easy to incorporate into your daily routine. It is arranged into four sections each lasting a week, so it offers the perfect mix of variety and stability. Let’s get started!
Day 1 starts easy with push ups. Try and do 10 (but if you can do more, challenge yourself!). Day 2 involves tricep dips (try 10 to start with), and on Day 3 you need to do some tricep push ups. Day 4 is all about the plank (see if you can plank 5 times, for a minute at a time) and Day 5 is all about the crouching tiger push up. On days 6 and 7 you challenge your endurance by performing all of the moves that you have done on days 1-5 one after the other.
Week two adds in dumbells. Do skullcrushers for day one, close-grip presses on day 2 planks on day 3, bicep curls on day 4 and overhead pulls on day 5. Try and do 20 of each, with a set of weights that is challenging for you. Again, on days 6 and 7 you do all of the moves that you have done throughout the week in one go as a longer, flowing workout.
Weeks Three and Four:
These weeks are partially designed by you, but there is one rule. On each day of days 1-5, you need to take one exercise from week 1 and one from week 2 and do them together. So, on day 1 of Week Three, you might do 15 push ups and then 20 skullcrushers. Make sure to mix things up so that by the end of these final two weeks, you have redone every exercise from weeks one and two. Days 6 and 7 of these final two weeks involve real tests of your endurance, which will be double the length of the endurance tests over the first two weeks as they will involve putting everything that you have done in the previous 5 days together.
A few tips to make your 30 day arm challenge more successful:
Tip 1: : make sure to stretch out thoroughly before and after workouts, and to spend some time in child’s pose after the workout to help you to cool down.
Tip 2: not sure how to do some, or even any, of the exercises on this list? That’s no problem! There are plenty of videos on Youtube that will walk you through every aspect of a push up or skullcrusher.
Tip 3: wear comfortable clothes when you work out and consider purchasing a yoga mat for the moves that involve lying on your back.
Now you’re ready to go!
In a month’s time, your arms will be toned like never before. This arm challenge can be done by anyone, and you can adapt it to make it more or less challenging depending on your needs. Adding in heavier weights or more repetitions are both effective ways to make the workout more challenging, for instance.
Incline Bench Press
Up Down Plank
One-Arm Dumbbell Row