Everybody loves working their arms because men are always looking to build bigger biceps and triceps, whilst women are generally more interested in toning their arms and eliminating any fat.
These goals can of course be achieved with lots of strength training in the gym over the course of several months, but if you are looking for fast results without having to go to a gym, you might want to consider doing a 30 day arm challenge.
These challenges are designed to tone and strengthen your biceps and triceps and help you to develop stronger arms in a short space of time, and whilst the results may be more noticeable for those people who have flabby arms and for those people who don’t train their arms very much, many other people who are already in good shape can still see some equally impressive results if they attempt one of the more intense 30 day arm challenges.
So with this in mind, I thought I would share with you two 30 day arm challenges that you might like to try:
30-Day Arm Challenge For Beginners
If you are someone who rarely does any strength training, you might want to consider doing the 30 day arm challenge featured above because this is fairly easy to perform (which means that you are less likely to quit before the end), and is still intense enough to tone up your arms to some degree.
This particular challenge includes 3 simple exercises – tricep dips, push-ups and mountain climbers – all of which can be performed at home without any equipment.
The only object that you might like to use is a chair to help you perform the tricep dips, but you could easily perform this exercise on the end of your bed if you wanted to.
I would say that this challenge is more suitable for women who are looking to tone up their arms and reduce fat because it will really hit your triceps more than your biceps, but it is worth mentioning that it will also work other areas of your body as well because the mountain climbers will really target your abs, for example, whilst the push-ups will also target your shoulders and chest.
Therefore as well as toning and strengthening your arms, you may also see improvements in other areas as well.
With this beginner challenge you are required to do 6 tricep dips, 4 push-ups and 8 mountain climbers on day 1, and work your way up to 12 tricep dips, 12 push-ups and 25 mountain climbers on day 30 (with 4 rest days), so you should hopefully be able to complete the challenge without any problems.
30 Day Arm Challenge (Intense Version)
If you are looking for a much more intense 30 day arm challenge, the one highlighted above is much more likely to deliver some impressive results.
This one has been devised by Jodi Higgs and includes 4 different exercises in total – push-ups, dips, bicep curls and punches – and as well as requiring you to do a lot more reps, it is also more effective because it targets your triceps and your biceps.
As you can see, you will start off by doing 5 push-ups, 5 dips, 10 bicep curls and 10 seconds of punching on day 1, which is not terribly demanding, but the intensity goes up fairly quickly because you will finish with 50 push-ups, 120 dips, 150 bicep curls and 150 seconds of punching on day 30.
On the plus side, there are 7 rest days altogether, so there is plenty of time for your muscles to rest and recuperate, and the only thing you will need is a set of dumbbells for the bicep curls.
However you can always improvise and use two bottles of water, for example, and if you find the challenge to be too difficult, you can always modify the number of reps for each day so that the numbers increase at a slower rate. You can also spread the exercises out over the whole day, for instance, if you don’t want to do them all in one go.
The important point is that you can keep on pushing yourself over the course of the 30 days and don’t go easy on yourself, or quit before the end.
If you can manage to do this, you should hopefully have stronger and more toned arms at the end of the month, at which point you can either continue with the challenge into the following month, gradually increasing the number of reps, or you can start to do more strength training in the gym to really hit those biceps and triceps.