Are you ready to take on a challenge that will sculpt your arms and help you achieve the perfect body? Look no further than the 30 Day Arm Challenge!
Day 1:
Welcome to Day 1 of the 30 Day Arm Challenge! Today’s exercise is push-ups. Start with 5 push-ups and work your way up to 20 by the end of the challenge. Remember to keep your back straight and engage your core.
Day 2:
On Day 2, we’re focusing on bicep curls. Use a set of dumbbells that are appropriate for your fitness level and complete 10 reps on each arm. Feel the burn!
Day 3:
Tricep dips are the name of the game on Day 3. Find a sturdy chair or bench and complete 10 reps. Don’t forget to keep your shoulders down and engage your abs!
Day 4:
Day 4 brings us to lateral raises. Grab your dumbbells again and complete 10 reps on each arm. Remember to keep a slight bend in your elbows and focus on engaging your shoulder muscles.
Day 5:
Congratulations on making it to Day 5! Today’s exercise is the plank, which will work your core as well as your arms. Hold the plank for 30 seconds, rest, and then repeat 3 more times.
Day 6:
Day 6 calls for more push-ups, but this time we’re switching things up with diamond push-ups. Bring your hands close together to form a diamond shape and complete 5 reps. As you progress through the challenge, aim to increase the number of reps you can do.
Day 7:
Target your triceps again on Day 7 with tricep kickbacks. Grab a dumbbell and complete 10 reps on each arm. Keep your elbows close to your body and focus on engaging your tricep muscles.
Day 8:
Rest day! Take a break and let your muscles recover.
Day 9:
Back to bicep curls on Day 9, but this time we’re doing hammer curls. Hold your dumbbells so your palms are facing each other and complete 10 reps on each arm.
Day 10:
Day 10 is all about the plank again, but this time we’re adding in some arm raises. Hold the plank for 30 seconds and then lift one arm up, hold for 5 seconds, and then switch arms. Repeat this sequence 3 more times.
Day 11:
It’s push-up time again on Day 11, but this time we’re doing incline push-ups. Find a sturdy surface like a bench or stairs and complete 5 reps. As you progress through the challenge, aim to increase the number of reps you can do.
Day 12:
We’re back to tricep dips on Day 12, but this time we’re doing them with your feet elevated. Find a sturdy surface like a chair or bench and complete 5 reps. As you progress through the challenge, aim to increase the number of reps you can do.
Day 13:
Work those shoulders again on Day 13 with front raises. Grab your dumbbells and complete 10 reps on each arm. Keep your palms facing down and your elbows slightly bent.
Day 14:
Halfway through the challenge - great job! On Day 14, we’re back to push-ups. This time, we’re doing wide push-ups to target your chest and arms. Complete 5 reps, keeping your hands wider than your shoulders.
Day 15:
Another rest day! Take the day off and let your muscles recover.
Day 16:
Day 16 brings us back to diamond push-ups. Complete 5 reps, focusing on keeping your elbows close to your body.
Day 17:
Tricep overhead extensions are the exercise of the day on Day 17. Grab one dumbbell and complete 10 reps on each arm. Make sure to keep a slight bend in your elbows and engage your core.
Day 18:
Time for some bicep hammer curls again on Day 18. Grab your dumbbells and complete 10 reps on each arm. Keep your palms facing each other and engage your bicep muscles.
Day 19:
Day 19 is all about the bodyweight tricep dips again. Complete 10 reps, focusing on keeping your shoulders down and engaging your tricep muscles.
Day 20:
The plank is back on Day 20, but this time we’re adding in some leg lifts. Hold the plank for 30 seconds and then lift one leg up, hold for 5 seconds, and then switch legs. Repeat this sequence 3 more times.
Day 21:
We’re back to incline push-ups on Day 21, but this time we’re doing them with your feet elevated. Find a sturdy surface like a bench or stairs and complete 5 reps. As you progress through the challenge, aim to increase the number of reps you can do.
Day 22:
Back to bicep curls on Day 22, but this time we’re doing them with both arms at the same time. Grab your dumbbells and complete 10 reps.
Day 23:
We’re targeting our shoulder muscles again on Day 23 with shoulder presses. Grab your dumbbells and complete 10 reps, keeping your elbows at a 90 degree angle.
Day 24:
On Day 24, we’re doing more push-ups, but this time they’re decline push-ups. Find a sturdy surface like a bench or stairs and complete 5 reps. As you progress through the challenge, aim to increase the number of reps you can do.
Day 25:
Day 25 is another rest day. Take a break and let your muscles recover.
Day 26:
Back to diamond push-ups on Day 26. Complete 5 reps, focusing on keeping your elbows close to your body.
Day 27:
Time for some dips again on Day 27, but this time we’re doing bench dips. Find a sturdy surface and complete 10 reps. Keep your elbows close to your body.
Day 28:
Back to hammer curls on Day 28. Grab your dumbbells and complete 10 reps on each arm.
Day 29:
We’re targeting our tricep muscles again on Day 29 with skull crushers. Grab a dumbbell and complete 10 reps on each arm. Make sure to keep your elbows stationary and focus on engaging your tricep muscles.
Day 30:
Congratulations, you’ve made it to the final day of the challenge! Today’s exercise is the plank-up. Start in a forearm plank position and then push up onto one hand, then the other. Repeat for 5 reps.
Well done on completing the 30 Day Arm Challenge! Consistency and dedication are key to achieving your fitness goals. Keep pushing yourself and striving for progress.
