14 Day Toned Arms Challenge

By popular demand, the next challenge that we made for you is all about those arms! Let’s get them defined, toned, strong, and beautiful! These exercises target all of the arm muscles (biceps, triceps, brachioradialis, extensor carpi radialis longus and deltoid).



Get to a push-up position, with your hands directly under the shoulders and feet together. Form a straight line from your head all the way down to the feet. Keep your elbows pointed back and tucked in to the sides. Then, get down as much as you can with your elbows bent at least 90 degrees. Maintain the straight line, and push hard to drive back up to the starting position.


If you’re doing the challenge at home, let’s use a chair to perform the dips. Sit on the chair edge and place your feet together. Then, put your hands on the edge, move forward, and face out your knuckles. Lower down, to get your hands in about 90 degrees, and get back up. Inhale while going down, exhale while pushing up.

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  • Planks

One of the best full-body exercises ever! But, the most you get from planks is to tone your arms. Prop yourself on the forefeet, forearms, and elbows, with your back straight. Don not lower your waist or raise the bottom. You’ll feel comfortable while holding this position.

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