30 Day Sleek ARMS Challenge

Add to Flipboard Magazine Add to Flipboard Magazine.

If in your physical activities plan your challenge is to strengthen your arms here is an idea how to do it. Working it properly you’ll get beautiful, toned, strong and defined arms and make jealous all who know your previous condition.

These exercises are not only good for your arms but your chest and shoulders, too. You will be surprised what you can do without lifting a single dumbbell.

The best results you can achieve if you ask at least 1 person to join you on this 30-day challenge, which will be beneficial for both!

How to do: The exercises are easy to incorporate into your day – all at once or just one at a time, just get it done!

  1. Arm Circles (Golf Balls)

It targets your shoulders.

Instructions:

–           Starting position – standing with your feet on one-inch distance and legs in form of “T” with the body.

–           Keeping your palms open, draw mini golf ball circles with your arms! the whole time! Do not drop the golf ball. Targets your shoulders.

The number of reps according to the plan.

  1. Arm Raises

This move targets your shoulders.

Instructions:

–           Starting position – standing position with feet on one-inch distance and legs in form of “T” with the body.

–           Lift your arms, with palms open, over your head, up and down

The number of reps according to the plan.

  1. Single Chest Press Pulse

Excellent move for your chest, your shoulders and biceps.

Instructions:

–           Starting position – standing position with feet on one-inch distance, hands bent in 90-degree angle, palms together in front of your face (a prayer position)

–           Move your elbows up from chest height to nose height and bend little your knees.

–           Return to starting position.

The number of reps according to the plan.

  1. Half Cobra Pushups

It targets the chest and triceps.

Instructions:

–           Starting position – Placing your hands underneath your shoulders, lengthen your body on your mat.

–           Pressing through your palms, raise your chest off the ground until your elbows create a 90-degree angle, TOUCHING your ribcage with your elbows all the time.

The number of reps according to the plan.

  1. Up – Up- Down – Downs

Targets chest, shoulders, and core.

Instructions:

–           Starting position – in plank on hands and toes (if you are a beginner, go on hands and knees).

–           Bring your right, then your left elbow down to the floor,

–           Pressing your right palm where your right elbow was, and then pressing your left palm where your left elbow was, back up in plank! That’s one rep

–           On a half way through your reps, start going down on your left side first.

The number of reps according to the plan.