7-Day Arm-Toning Workout Challenge

Women tend to focus on perky butts, slim thighs, and flat abs. But we shouldn’t neglect our arms in the process! Toned arms don’t just look great. Upper body strength comes in handy in our day-to-day lives. From housework to heavy lifting, strength is an advantage. This 7-Day Arm Toning Workout Challenge is easy to incorporate into your regular workout schedule. There are only two moves per day. You can do them before or after your regular cardio or weightlifting session. Perform each move for the prescribed number of reps and sets. Over the seven days, the two moves will get progressively harder. Your upper body strength will increase and your arms will tone up.

If you don’t know how to properly perform any of the exercises, scroll down to see videos.

Equipment needed: Mat, Set of medium-weight dumbbells, Set of heavy-weight dumbbells

What to do: Perform the exercise for the prescribed number of repetitions. Rest for 45 seconds and repeat until you complete all the sets.

Day #1:
Push-ups: 3 sets of 10 reps
Dumbbell Shoulder Press (medium weights): 3 sets of 12 reps

Day #2:
Up Down Plank: 4 sets of 10 reps (5 reps each side)
Tricep Dips: 3 sets of 12 reps

Day #3:
Push-ups: 3 sets of 12 reps
Dumbbell Shoulder Press (medium weights): 3 sets of 12 reps

Day #4:
Up Down Plank: 2 sets of 24 reps
Tricep Dips: 3 sets of 12 reps

Day #5:
Push-ups: 3 sets of 12 reps
Dumbbell Shoulder Press (heavy weights): 3 sets of 8 reps

Day #6:
Up Down Plank: 2 sets of 24 reps
Tricep Dips: 3 sets of 20 reps

Day #7:
Push-ups: 2 sets of 15 reps
Dumbbell Shoulder Press (heavy weights): 3 sets of 8 reps

Push-ups

Shoulder Press

Up Down Plank

Tricep Dips

Check out our 30 Day Tricep Challege or our 15-Minute Arm Sculpting Workout for more arm-focused routines. You can also learn how to prevent sports injury with this Strengthening Elbow Workout.

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