arm workout challenge


I know monthly challenges don’t fix anything but I really enjoy doing them as I feel a great sense of accomplishment once I finish and even if I don’t get to do a proper workout on certain days I still feel like I’ve achieved something, this month I’ve chosen a few different ones ^ plus of course the 30 day abs and 30 day squats beginner level 2
wish me luck and feel free to join me!

464 PUSH UPS in 26 minutes 18 seconds. And because I wanted to see how many I could grind out in 30 minutes I kept pushing for a total of 520!!

Thanks to everyone who liked, reblogged and commented on my self challenge this morning. You all definitely motivated me and made me accountable. I know for a fact I would not have done 520 push-ups tonight without the assist. Workout this morning sucked…workout this evening totally smashed!!!! And now I must collapse and 😴

3-Weeks-to-Sculpted-Arms Challenge

Everyone has their own reasons for wanting strong, defined arms; we’re here to help. After following this 21-day arm plan, not only will your arms look toned — you’ll also be stronger. First things first: don’t worry if you’ve never lifted a dumbbell in your life. This arm challenge was designed with everyone in mind — whether it’s your first time working out or you’re at the gym on a daily basis.

Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you’re doing of each exercise, eventually working up to three sets of 15 reps for each exercise.

Below is an explanation of how to do each of the five exercises, followed by the plan itself. Choosing the appropriate size weight is key here — you want one that fatigues your muscles by the end of the three sets. If the challenge ever feels too easy, that’s your cue to increase the weight of the dumbbells (and if you find you are fatiguing too early, decrease the weight amount). Beginners should start the plan with five-pound weights, and for you more-experienced lifters, make this challenge work for you by grabbing a heavier set.

Bicep Curl

-Start by holding a dumbbell in each hand at the sides of the body.
-Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
-Moving with control, lower back to the starting position.
*This counts as one rep.

Upright Row

-Place a dumbbell in each hand with your palms facing your body, shoulders over the pelvis, and a slight bend in the knees.
-Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides. Slowly lower them to the starting position.
*This counts as one rep.

Triceps Kickback

-Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you.
-Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then return to the starting position.
*This counts as one rep.

Overhead Shoulder Press

-Hold a dumbbell in each hand just above the shoulders, palms facing in.
-Straighten the arms above you.
-Bend the elbows coming back to the starting position to complete one rep.

Bent-Over Reverse Fly

-Holding a dumbbell in each hand with your closed palms facing out, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
-Lift both arms to the sides, maintaining a slight bend in the elbows, and squeeze your shoulder blades together. Then, with control, lower the dumbbells back together.
*This completes one rep.

The 3-Week Plan

Choose an appropriate size dumbbell (three to eight pounds) and follow the plan below. Every other day is a rest day to give your muscles a chance to rebuild and become stronger.


Day 1: 8 reps of each (3x)
Day 2: Rest
Day 3: 8 reps of each (3x)
Day 4: Rest
Day 5: 10 reps of each (3x)
Day 6: Rest
Day 7: 10 reps of each (3x)
Day 8: Rest
Day 9: 12 reps of each (3x)
Day 10: Rest
Day 11: 12 reps of each (3x)
Day 12: Rest
Day 13: 14 reps of each (3x)
Day 14: Rest
Day 15: 14 reps of each (3x)
Day 16: Rest
Day 17: 15 reps of each (3x)
Day 18: Rest
Day 19: 15 reps of each (3x)
Day 20: Rest
Day 21: 15 reps of each (3x)


And now it’s time for sweaty selfies!!!
I didn’t go to the rec as much as I liked this week, but I’m still proud of the work I put into those visits. It’s starting to become hot chocolate weather , and although I’m used to going to the rec regularly, I am definitely not used to exercising at all during this time of year. It’s gonna be tough, but I will do my best to keep going!
Hope you all have a great weekend! :D
And stay warm!!!

anonymous asked:

Do you have any yoga DVDs you'd recommend? I can't really go to classes in my area. Thank you! =)

How bout some links -Thanks to mayur-asana!

weight loss

20 minute weight loss & fat burning yoga workout 20 min

yoga zone - yoga for weight loss (beginners) 36 min

weight loss yoga: total body sweat and tone 8 min

power yoga for weight loss 33 min


beginner yoga: 15-minute awakening practice 15 min

beginner’s yoga 101 with dr melissa west 58 min

beginner yoga for stretch and strength 10 min

building balance, beginner yoga with tara stiles 9 min


twist and detox: yoga journal to go 22 min

detox yoga 47 min

detox yoga with seane corn 5 min

detox yoga for the colon 9 min


morning yoga for flexibility 7 min

inner thigh flexibility: yoga with dashama 9 min

yoga for flexibility 10 min

yoga for flexibility to reduce stress 10 min


beginner building balance with tara stiles 9 min

half moon & eagle pose balance practice 35 min

balance in a state of flux 14 min

beginner’s relaxing balance routine 18 min


yoga for a strong core 6 min

core toning yoga 28 min

total body transformation yoga: core warm-up 10 min

killer core abs and arms yoga workout challenge 10 min


yoga for better sleep 35 min

yoga to help fall asleep 12 min

yoga stretches for a great nights sleep 7 min

yoga for bed time with tara stiles 3 min


ra’yoKa AM yoga: rainbeau mars 10 min

morning yoga with adriene 22 min

morning yoga flow all levels 16 min

morning yoga for flexibility with tara stiles 7 min


karmic kundalini 30 min

kundalini yoga for strengthening the magnetic field 55 min

kundalini yoga pranayama (breathing exercises) 13 min

yoga for stress relief, cool down kundalini 8 min

restore the nervous system tutorial 3 min

relaxation and restoration

guided relaxation, yoga nidra 10 min

restore & revitalize yoga flow 32 min

relaxation yoga class 21 min

relax & restore yoga with sadie nardini 10 min

colds, sickness, flus

how to remedy a common cold with yoga 8 min

8 poses for curing cough & cold 9 min

kundalini yoga for disease resistance 35 min

yoga for head cold 7 min


revive & rejoice yoga 40 min

yoga for anxiety 9 min

beginner’s yoga for stress & depression 13 min

alternate nostril breathing for anxiety 3 min

back pain

beginner’s back stretches for pain 14 min

intermediate spinal tonic 39 min

twists for tension relief in back 11 min

lower back relief 17 min


inversions simplified 9 min

inversion essentials 21 min

headstand for beginners 7 min

forearm stand tutorial 3 min

strength building handstand flow 9 min

menstruation pain

yoga for your cycle 25 min

women’s health nurturing flow 30 min

grounding & nourishing for your cycle 14 min

pms yoga 9 min


clear & confident 17 min

solar plexus yoga 6 min

shoulder opening & confidence boost 24 min


yoga for strength with lululemon 17 min

yoga for long lean legs 15 min

abs & arms strength 5 min

strong butt yoga 11 min

for the heart

heart opening 31 min

20 poses for the heart & small intestine meridians 10 min

heart opening class 35 min

heart chakra yoga sequence 10 min


kundalini yoga for headaches pt 1 14 min

kundalini yoga for headaches pt 2 5 min

kundalini yoga for headaches pt 3 15 min

get out of your head: yoga for migraines 55 min

yoga for tension headaches 21 min

yoga for headache 8 min


pregnancy yoga for indigestion and heartburn 5 min

yoga & natural remedies for acidity 8 min


moves for leaner legs 7 min

hamstring flexibility 9 min

gentle yoga for tight legs and hips 20 min

yoga for leg strength 29 min


yoga for your butt 7 min

yoga butt workout 11 min

yoga warm up for butt, hips, thighs 8 min

beach bums and thighs 5 min


strong arms and upper body 8 min

arm balances 23 min

flow for increasing arm strength 14 min

vinyasa flow arm balances level 1-2 58 min


intermediate chakra concentration 31 min

poses for the root chakra 11 min

awakening the throat chakra 26 min

warrior poses to activate solar plexus 6 min

arthritis and joint pain

sequence for managing arthritis 33 min

yoga for arthritis: the feet and ankles 8 min

knee injury and knee health 8 min

back and hip pain relief 15 min


prenatal yoga routine 28 min

pregnancy yoga (episode 1) 11 min

labor-oriented endurance exercises 8 min

gentle prenatal yoga class 21 min

knee pain

yoga for the knees 28 min

stop knee pain now 3 min

knee injury and knee health 8 min

yoga for the knees 12 min

post run

yoga for runners, post-run 21 min

post run stretch 9 min 

run yoga run 4 min

vinyasa, stretch out after you run 39 min

yummy stretchy goodness

ultimate stretch routine with tara stiles 11 min

deep stretch class 22 min

flexibility routine 6 min

from vinyasa to deep relaxation 44 min

tension relief

stress relief 6 min

let your mind go 13 min

yoga for neck and shoulder tension and injuries 14 min

twist to relieve tension in the back 11 min

quick snappy flow

yoga for strength & inspiration 5 min

power yoga flow 16 min

quick energy 4 min

quick & easy yoga routine 8 min

Are you ready for this? I AM!

So I finally completed making up my 30 day butt lift challenge. Every day I follow along BeFit’s Butt Lift challenge, only I then added my own videos to go along because 1) One ten minute video a day is not enough for me and 2) I still want to focus on working on other areas of my body as well.

So. Who’s ready? I am. Only Rule I have for myself: If I miss a day, I have to restart from Day 1. Which is fine by me. It just means I’m working on my butt more.

Here’s the schedule for the next 30 days!

Day 1: Abs

  1. Flat Belly Fat Burner

  2. Slim Waist

  3. Butt Workout 1: Tone Up

Day 2: Butt and Legs

  1. Butt Workout Cardio 1: Boot Camp

  2. Hips Butt n’ Thighs Super Shaper Workout

  3. Sexy Sculpted Legs Workout

Day 3: Arms and back

  1. Butt Workout 2: Booty Blaster

  2. Toned Arms & Sculpted Back

  3. Applause Arms Workout

Day 4: REST

Day 5: Abs

  1. Work B* Ab Challenge

  2. Love Handle Hysteria

  3. Butt Workout 3: Firm Extreme

Day 6: Butt and Legs

  1. Butt Workout Cardio 2: Fat Burning

  2. Perfect Butt Lift Workout

  3. Sculpted Legs in Skinny Leggings

Day 7: Arms and Back

  1. Butt Workout 4: Dance Fit

  2. Arms on Fire

  3. Victoria Secret Angel Arm Slimming Workout

Day 8: REST

Day 9: Abs

  1. Muffintop Massacre

  2. Hard Core Workout

  3. Butt Workout 5: Sexy Beach Body

Day 10: Butt and Legs

  1. Butt Workout Cardio 3: Tabata

  2. Butt Lift & Slim Thighs

  3. Legs on Fire

Day 11: Arms and Back

  1. Butt Workout 6: Yoga

  2. Want U Back Arms Challenge

  3. Bikini Blaster 4: Awesomesauce Arms

Day 12: Abs

  1. Dance with Me Ab Challenge

  2. Abs on Fire

  3. Butt Workout Cardio 4: Brazillian Body

Day 13: REST

Day 14: Butt and Legs

  1. Butt Workout 1: Tone Up

  2. Butt Workout Cardio 1: Boot Camp

  3. Butt on Fire

  4. Inner Thigh Clarity Challenge

Day 15: Arms and Back

  1. Butt Workout 2: Booty Buster

  2. Tricep Toner

  3. Arm Attack (Part 1)

Day 16: Abs

  1. Victoria Secret Model Ab Workout

  2. Flatter my Abs Workout

  3. Butt Workout 3: Firm Extreme

  4. Butt Workout Cardio 2: Fat-Burning

Day 17: REST

Day 18: Butt and Legs

  1. Butt Workout 4: Dance Fit

  2. HIITilates: My Thighs are Dying!

  3. Bubble Butt (Clenching my Booty)

Day 19: Arms and Back

  1. Butt Workout 5: Sexy Beach Body

  2. Bikini Bod 2 for Arms and Abs

  3. Upper Body Workout

Day 20: Abs

  1. ABC Abs

  2. Waist Slimming POP Pilates to Wings by Little Mix

  3. Butt Workout 6: Yoga

  4. Butt Workout Cardio 2: Fat Burning

Day 21: REST

Day 22: Butt and Legs

  1. Butt Workout 1: Tone Up

  2. The 1000 Workout

  3. Victoria Secret Bombshell Butt Workout

Day 23: Arms and Back

  1. Butt Workout 2: Booty Buster

  2. Butt Workout Cardio 1: Boot Camp

  3. Toned Arms & Sculpted Back

  4. Applause Arms Workout

Day 24: Abs

  1. Good Time Abs Challenge

  2. Miley Cyrus Ab Workout

  3. Butt Workout 3: Firm Extreme

Day 25: Butt and Legs

  1. Butt Workout 4: Dance Fit

  2. Butt Workout Cardio 2: Fat Burning

  3. Live While We’re Young Inner Thigh Workout

  4. Gangnam Style Call Me MAybe Mashup Squat Challenge

Day 26: REST

Day 27: Arms and Back

  1. Butt Workout 5: Sexy Beach Body

  2. Butt Workout Cardio 1: Boot Camp

  3. Arms on Fire

  4. Victoria Secret Angel Arm Slimming Workout

Day 28: Abs

  1. As Long as You Love Me Love Handles Challenge

  2. Abs All Night Challenge

  3. Butt Workout 1: Tone Up

  4. Butt Workout 3: Firm Extreme

  5. Butt Workout Cardio 4: Brazillian Body

Day 29: Butt and Legs

  1. Butt Workout 2: Booty Buster

  2. Butt Workout 4: Dance Fit

  3. Butt Workout Cardio 1: Boot Camp

  4. Lolo Jones Legs ‘n Lunges Challenge

  5. Pippa’s Butt Workout

Day 30: Arms and Back

  1. Butt Workout 5: Sexy Beach Body

  2. Butt Workout 6: Yoga

  3. Butt Workout Cardio 2: Fat Burning

  4. Want U Back Arms Challenge

  5. Bikini Blaster 4: Awesomesauce Arms

This Weekend’s Fitness Challenge Move: Dumbbell Overhead Triceps Extension

We’re targeting the arms, upper back and shoulders with this awesome exercise.

Try using 8-12lb dumbbells or use a Kettlebell and do 2 - 3 sets of 10-12 reps.

This will help get our arms ready for Memorial Day.

Happy Fit Friday!

So my aunt posted this challenge for working out on Facebook, and I thought I would try it out! I’m not sure who the original poster is.

Just did all 4 Day 1’s, and my legs hurt…! Probably from doing squats. My legs aren’t used to doing a lot of movement!

I’m just hoping I’m doing these all right >.< I know how important form is!

Anyways, I’m going to do these and some arm workouts every day! I challenge anyone would wants to get in better shape to join me, and we can compare results at the end!

I’m starting out doing push ups on my knees since I can’t do an actual push up.. My goal by the end is to be able to do even 1 normal push up! (hence the extra arm workouts - it works out shoulders and chest as well).

I’ve already been eating healthily (the best I can..), and I lost 7 pounds last month! And I didn’t even start eating healthily until the 12th, so I call that some good progress! And once the snow melts, maybe I’ll even make it to the gym every once in a blue moon! Hoping to actually look hot this summer! 

Wish me luck!

I’ll keep checking in! :)


Hey guys! I’m hosting a prom based workout challenge with my friend and gym buddy dioniixvii.

The goal is to be in the best shape possible for this coming prom season, however the challenge is open to anyone and everyone.

Okay, so you want to join the challenge?

Here’s the rules:

1. Reblog this post and tell your friends.

2. Post on the days you work out be it textpost, picture or video. 

3. Make sure to use the tag #leanmeanpromqueen

4. Get 2 liters of water a day and listen to your body.

The official challenge begins February 14th, but on February 13th or earlier make an introduction post. Include: Age, Height, Weight, Beginning Measurements, Goals and  5 Likes/Dislikes.

Below you will find the calendar for February:

So since a bunch of people asked about my arm workout challenge, here it is.
I found a challenge that was in between “I could do that in my sleep” and “I will die if I try that”, and then I made some changes. I added extra rest days and moved around some. My moms friend is a body builder, and he told her it’s better to have sporadic workout days or else your body will get used to it. I then added shoulder lifts for the same number of push-ups each day, because I needed some shoulder stuff. Now, the biceps curls I thought was kind of stupid, because adding reps without adding weight won’t help with bulk, but since I don’t have heavy weights, I’ve just been doing those each day until I physically can’t.
Mostly what I’ve used this for is a jumping off point. I do at least as many push ups and dips as is scheduled, and then workout from there as needed. I’m just someone who needs a schedule so that I can’t back out.
I’d like to add that I am no expert on working out at all. I know very little about it and have extremely limited equipment, so I would really suggest doing research and looking into a plan that works for you specifically. I also happen to be lucky enough to build muscle fairly easily, so don’t always expect the same results!
Hope this was helpful ^.^