30 Day Arm Challenge

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30 Day Arm Challenge

30 DAY ARM CHALLENGE

Take up the 30 Day Arm Challenge this month and tone up and boost your arm muscle tone and strength to the max.

The 30 day arm challenge has 3 different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually. This ensures you are able to complete the final day of the challenge easily.

This challenge helps work your upper body strength and by completing this arm challenge you will notice a difference.

You only have to do the amount of time shown on the challenge chart once per day. If you are feeling brave then you can repeat each days challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times.

Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30dayfitness

30 DAY ARM CHALLENGE EXERCISE TUTORIALS

The arm challenge consists of tricep dips, mountain climbers and push ups, so if you’re unsure how to perform any of these follow our simple step by step guide.

HOW TO DO TRICEP DIPS
Tricep dips are a compound exercise with a small range of motion. They work on your triceps but also your forearms, shoulder, chest and lower back.

HOW TO DO MOUNTAIN CLIMBERS
Mountain climbers help build lower body strength but are also great for getting your heart rate up.

HOW TO DO PUSH UPS
Push ups are great for improving your posture and for protecting your shoulders from injury. They also help prevent lower back injuries and increase functional strength via full body activation

HOW TO DO MOUNTAIN CLIMBERS VIDEO DEMONSTRATION

30 DAY ARM CHALLENGE CHART

30 day arm challenge chart free download

30 Day Arm Challenge Routine

Day 1: 6 Tricep Dips / 4 Push Ups / 8 Mountain Climbers

Day 2: 6 Tricep Dips / 4 Push Ups / 8 Mountain Climbers

Day 3: 6 Tricep Dips / 5 Push Ups / 10 Mountain Climbers

Day 4: 6 Tricep Dips / 5 Push Ups / 10 Mountain Climbers

Day 5: REST DAY

Day 6: 8 Tricep Dips / 6 Push Ups / 10 Mountain Climbers

Day 7: 8 Tricep Dips / 6 Push Ups / 12 Mountain Climbers

Day 8: 8 Tricep Dips / 8 Push Ups / 12 Mountain Climbers

Day 9: 8 Tricep Dips / 8 Push Ups / 15 Mountain Climbers

Day 10: 10 Tricep Dips / 8 Push Ups / 15 Mountain Climbers

Day 11: 10 Tricep Dips / 8 Push Ups / 15 Mountain Climbers

Day 12: REST DAY

Day 13: 8 Tricep Dips / 8 Push Ups / 12 Mountain Climbers

Day 14: 8 Tricep Dips / 8 Push Ups / 12 Mountain Climbers

Day 15: 8 Tricep Dips / 9 Push Ups / 12 Mountain Climbers

Day 16: 8 Tricep Dips / 9 Push Ups / 15 Mountain Climbers

Day 17: 8 Tricep Dips / 9 Push Ups / 15 Mountain Climbers

Day 18: 10 Tricep Dips / 9 Push Ups / 15 Mountain Climbers

Day 19: REST DAY

Day 20: 10 Tricep Dips / 9 Push Ups / 18 Mountain Climbers

Day 21: 10 Tricep Dips / 10 Push Ups / 18 Mountain Climbers

Day 22: 10 Tricep Dips / 10 Push Ups / 18 Mountain Climbers

Day 23: 10 Tricep Dips / 10 Push Ups / 20 Mountain Climbers

Day 24: 10 Tricep Dips / 10 Push Ups / 20 Mountain Climbers

Day 25: 10 Tricep Dips / 11 Push Ups / 20 Mountain Climbers

Day 26: REST DAY

Day 27: 12 Tricep Dips / 11 Push Ups / 22 Mountain Climbers

Day 28: 12 Tricep Dips / 11 Push Ups / 22 Mountain Climbers

Day 29: 12 Tricep Dips / 11 Push Ups / 22 Mountain Climbers

Day 30: 12 Tricep Dips / 12 Push Ups / 25 Mountain Climbers

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