7-Day Summer Arms Challenge

7-Day Summer Arms Challenge

Summer or not, there’s no better time than the present to get beautifully toned and defined arms.  This challenge is designed for 7 days, but don’t stop there! You can easily incorporate these routines into your normal workout routine once the challenge has ended. After the 7 day challenge, you can choose two workouts to do each week.  Any of these routines can be done at home or in the gym.

Your diet plays a key role in fat loss and how your body looks. Here are some tips to accompany your workout:

1. Drink water. It’s a good idea to have water around. Drink several or more glasses throughout the day, about 2.5 liters total. How to know if you’re hydrated?  If your urine color is clear or nearly clear, you are likely drinking enough water.

2. Give up sodas, including diet.

3. Avoid junk food and fast food.

4. Eat more fresh fruits, veggies, nuts, and lean protein. Avoid processed foods packed with sodium and refined sugar.

5. Eat smaller portions, about the size of your fist.  We should eat 5-6 small meals each day and never have hunger pangs.

6. Read labels and look at the ingredient list.  If the product contains refined sugar, enriched white flour, or high sodium, these are foods best left on the shelf.

Equipment needed: 2 to 4 sets of dumbbells of varying weights, a yoga mat, a kitchen chair or flat bench, and an exercise ball (optional), interval timer (free apps are available)

What to do:  Watch the videos below prior to beginning your daily workout.

Monday
Perform 3 circuits of the following routine.

Tricep Push-ups – 12 reps
Rest 20 seconds.
Bicep curls – 12 reps
Rest 20 seconds.
Tricep Kickbacks – 12 reps each arm. Complete 12 reps total for each arm.  It’s okay to either perform one type or combine the three types of kickbacks in the video. Only 12 reps total per side.
Rest 1 minute.

Tuesday

Tricep Dips – 20 reps
Rest 1 minute before beginning the 4 Minute Fat Blaster.
4 Minute Fat Blaster
 via Youtube (see below). Also known by its official name, Tabata Intervals. You will perform the circuit 2 times which = 4 minutes. This routine is designed to continue burning fat for up to 24 hours.
Tabata Formula:
Complete routine 2 times. Follow the video.
20 seconds for exercise + 10 seconds rest = 30 seconds
30 x 8 (exercises) = 240 seconds / 60 seconds = 4 minutes

Wednesday
Rest/Recovery Day

Thursday

Complete the following circuit 4 times

Tricep Extensions – 12 reps
Rest 15 seconds.
Bicep Concentration Curls – 10 reps each arm
Rest 15 seconds.
Tricep Dips – 20 reps
Rest – 15 seconds.
Bicep Hammer Curls – 12 reps
Rest 1 minute.

Friday

Complete the following circuit 3 times.

Tricep Push up – 12 reps
Bicep Curls – 15 reps
Lying Tricep Extensions – 15 reps
Rest 1 minute.

Saturday

4 Minute Fat Blaster via Youtube (see video below)
Rest 5 minutes.
Complete the following circuit 2 times.
Bicep Curls – 20 reps
Rest 20 seconds.
Tricep Kickbacks – 20 reps each arm
Rest 20 seconds.

Sunday

Complete the following circuit 4 times.

Tricep Dips – Failure (as many as you can do)
Rest 20 seconds.
Bicep Hammer Curls – 15 reps
Rest 1 minute.

Monday; Friday – Tricep Push ups

Monday; Friday; Saturday – Bicep Curls

Monday; Saturday – Tricep Kickbacks

Tuesday; Thursday; Sunday – Tricep Dips

Tuesday; Saturday – 4 Minute Fat Blaster

Thursday – Tricep Extensions

Friday – Lying Tricep Extensions

Thursday; Sunday – Hammer Curls

Thursday – Concentration Curls