This 30 day arm challenge takes you through a number of stages that get progressively more challenging each week. The challenge begins with bodyweight exercises during week 1 that are beginner friendly. Week two introduces dumbbells, while week three blends exercises from weeks one and two. Finally, week four pulls everything together into “flows” that test your muscular and mental endurance.
Table of Contents
- 1 The Pros and Cons of “30 Day Challenges”
- 2 30 Day Arm Challenge Printable Calendar + PDF
- 3 Weekly Overviews
- 4 Exercises
- 4.1 Wide Grip Push Ups
- 4.2 Tricep Dips
- 4.3 Tricep Push Ups
- 4.4 Plank Taps
- 4.5 Crouching Tiger Push Ups
- 4.6 Straight Arm Fine Tuning
- 4.7 Dolphin Push Up
- 4.8 Close Grip Press
- 4.9 Overhead Pulls
- 4.10 Plank Up/Downs
- 4.11 Bicep Curls
- 4.12 Skull Crushers
- 4.13 Tricep Kickbacks
- 4.14 Plank Jacks
- 4.15 Panther
- 4.16 Plank Tricep Extension
- 4.17 Mountain Climbers
- 4.18 Dive Bomber Push Ups
The Pros and Cons of “30 Day Challenges”
These “challenges” are well-suited for individuals that are working to build discipline and make working out a regular habit. While untrained individuals will certainly get stronger, feel better, and see results after the month is over, the real rewards of regular exercise reveal themselves after months of regular training, not 30 days.
BUT, by committing to exercise for 30 days, you can use that momentum to continue building strength using the exercises you learned along the way.
There are no “quick fixes” in health and nutrition, but you can learn a lot in 30 days. Even the longest journey starts with a single step and this is a great way to get started!
30 Day Arm Challenge Printable Calendar + PDF
Below you can find a printable calendar on a spreadsheet and PDF.
If you’d prefer to not use a printout, you can simply view the spreadsheet on your phone or computer using Google Sheets.
via Shape
PDF:
Download printable PDF calendar
Spreadsheet:
Weekly Overviews
These are weekly overview videos produced by Fitness with Kira Stokes.
Week 1
Week 2
Week 3
Week 4
Exercises
These are the exercises that will be used over the course of the 30 day arm challenge. For additional detail on each exercise, please see the original post by Shape.
Wide Grip Push Ups
Tricep Dips
Tricep Push Ups
Plank Taps
Crouching Tiger Push Ups
Straight Arm Fine Tuning
This is explained at 4:27 in the week 1 overview video, linked below. The video should start automatically at 4:27.
Dolphin Push Up
Close Grip Press
Overhead Pulls
Even though this example is performed on a bench, this can also be performed while lying on the floor. Performing from the floor is especially easier for beginners and reduces the change of injury.
Plank Up/Downs
Bicep Curls
Skull Crushers
Tricep Kickbacks
Plank Jacks
Panther
The relevant portion for this exercise movement begins at 2:04.
Plank Tricep Extension
Mountain Climbers
Dive Bomber Push Ups
