By popular demand, your challenge this month is all about those arms! Let get ’em strong, toned, defined, and beautiful!
I want you to ask at least 1 person to join you on this 30 day challenge!
HAVE FUN! The hashtag for this challenge is #30daygraciousmiarms.
The Challenge
A lot can change in 30 days. 30 days is 4 weeks, and 4 weeks of hard work brings results, especially if you concentrate on one specific area. Strong, sexy, toned arms.
All you need do is take a Body Tape and measure your arms at the widest section and after the 30 days take another measurement and see how much inches have come off your arms.
The Picture above shows Bent Over Rows. One cycle is called a “Rep”. Check the table below for how many reps per day.
Equipment Needed
Two medium dumbbell weights (whatever dumbell weight you are comfortable with, where there is no dumbbell please fill an empty bottle of water with sand or gravel)
DAY
No of Reps
DAY 01
15 Reps
(15 x 1)
DAY 02
15 Reps
(15 x 1)
DAY 03
15 Reps
(15 x 1)
DAY 04
15 Reps
(15 x 1)
DAY 05
15 Reps
(15 x 1)
DAY 06
Rest
DAY 07
Rest
DAY 08
30 Reps
(15 x 2)
DAY 09
30 Reps
(15 x 2)
DAY 10
30 Reps
(15 x 2)
DAY 11
30 Reps
(15 x 2)
DAY 12
30 Reps
(15 x 2)
DAY 13
Rest
DAY 14
Rest
DAY 15
45 Reps
(15 x 3)
DAY 16
45 Reps
(15 x 3)
DAY 17
45 Reps
(15 x 3)
DAY 18
45 Reps
(15 x 3)
DAY 19
45 Reps
(15 x 3)
DAY 20
Rest
DAY 21
Rest
DAY 22
60 Reps
(15 x 4)
DAY 23
60 Reps
(15 x 4)
DAY 24
60 Reps
(15 x 4)
DAY 25
60 Reps
(15 x 4)
DAY 26
60 Reps
(15 x 4)
DAY 27
Rest
DAY 28
Rest
DAY 29
75 Reps
(15 x 5)
DAY 30
75 Reps
(15 x 5)
WELDONE!!!
Once your 30 Day Dumbbell Challenge is done, challenge yourself again for another 30 days but increase your weights to intensify your workouts by doing more reps!
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