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7-Day Summer Arms Challenge

by Skinny Ms.

Summer Arms Challenge

Summer or not, there’s no better time to get those 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 week 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.

Get into amazing shape from head-to-toe regardless of your fitness level. We’ve designed a program, for the home or gym, that will help you do just that! Check out Total Body Transformation Program today!

Looking for more workouts and challenges? Top 10 Fitness Workouts on Skinny Ms. and Top 3 Fitness Challenges ~ Arms, Abs and Butt focus on those most challenging areas!!


Remember, your diet plays a key role in fat loss and ultimately how your body looks. Here are some tips to go along with your workout:

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

Sodas – Give up sodas, including diet.

Avoid junk food and fast food.

Eat more fresh fruits, veggies, nuts, lean protein and low fat dairy and avoid processed foods that are packed with sodium and refined sugar.

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

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

You will need:  water, 2 to 4 sets of dumbbells of varying weights, a yoga mat, a kitchen chair or flat bench and an exercise ball (optional).  Most importantly, you will need commitment to this workout.  Be sure to watch all the videos before beginner your daily workout.  When doing the 4 Minute Fat Blaster, you will need either a workout partner or interval type timer….my favorite is the GymBoss.

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 O.K. to either perform one type or combine the three types of kickbacks in the video…only 12 reps total per side)
Rest 1 minute

Tricep Dips – 20 reps
Rest 1 minute before beginning 4 Minute Fat Blaster
4 Minute Fat Blaster
 via Youtube (see below), or it’s 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
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
Complete the following circuit 3 times.

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


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
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

This workout was designed by Gale Compton who is a nationally certified fitness instructor. Gale received her training from the National Exercise & Sports Trainers Association.

Be sure to like our Facebook page and follow us on Pinterest to be the first to try out new workouts and view our latest fitness resources.

Exercise and health are matters that vary from person to person. Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.

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142 Responses to 7-Day Summer Arms Challenge

  • Kimogden says:

    Friday looks like it's missing the workout detail. Am I missing something?

  • Kimogden says:

    I can see it now. Must have been the zoom of my browser.

  • Kim says:

    I do not see the Friday workout either

  • Info says:

    Complete the following circuit 3 times.

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


  • Candi says:

    Monday and Tuesday finished. So far pretty easy, looking forward to Thursday!

  • Astepp86 says:

    wondering, are these safe while pregnant? I want sexy arms for the summer

  • Breanna_tomko says:

    Tricep kickback video isnt working??

  • Dana says:

    Thursdays workout is super difficult for me!  My goodness.  Love this, though!

  • Annie says:

    Stupid question~ But when they say 8-10 reps what do they mean?  I'm new to exercizing!  But I'd LOVE sexy arms!!

    • skinnyms says:

      Annie, That just means what you're capable of doing. If you can do the max (10) reps while maintaining good form then by all means do 10. Thanks!

  • Teri says:

    Is it okay to work out the same muscle groups every day?  I always heard to leave a day of rest between body parts?

    • skinnyms says:

      Teri, Normally that's true. We do challenges every now and then for many reasons. One of the most important is to challenge, really challenge muscles. As you notice the challenge is only one week long and not meant to be done on a continuing basis. Thanks!

  • karen ann says:

    Starting this today!!!!

  • Skinny Ms. says:

    Would love to get your feed back. Thanks!

  • Dana says:

    I lost an inch on each arm doing this workout about 1.5 weeks.  (Missed a few days!)  Much more toned as well! Thanks!

  • JenMarie says:

    I really loved this! I had been working on my arms a bit, but only bicep curls and hammer curls and trying some tricep dips and attempting pushups. I didn't really have much direction or knowledge in what I was doing and this really helped!
    I stuck with it, even when it was hard and loved it! I have never really enjoyed exercising, but the plan made it exciting. Not the same thing each day. This varried workout did what mine did not, I got real definition in my arms and will continue to do the twice per week exercises. Love it! Thanks so much!I'm going to start the 7 day abs challenge next! Yes!

  • Danica says:

    love this challenge! i am just about to start my 7th day and i can feel {and almost see!} a difference in my arms. skinnyms, is it okay to do this as a regular weekly routine? if i found the challenge to be pretty "do-able", would you reccommend me upping the reps a bit next week? thanks so much!

    • skinnyms says:

      Hi Danica,
      GREAT! So glad you're enjoy the results. I would recommend continuing with the workouts 2 times weekly. I would recommend either upping the reps or weight. If you want to define your muscles, I would increase the amount of weight. If you only want toning, go for the increased reps. Keep me posted!

  • guest says:

    Love this especially how you have all the videos to show right below, thank you! But I'm gonna rest on Sunday instead of Wednesday. 

  • jrb says:

    I dont see any recommendations on amount of weight to be used.  Obviously everyone is different, but I was just wondering.  Or should we do the heaviest we can while still maintaining form?

    • skinnyms says:

      Yes, lift heavy while still maintaining form. However, it's a good idea to switch up the weight and create muscle confusion. For example, try the heaviest weight you can lift with circuit 1, decrease with each additional circuit. Next time, reverse it by starting with lighter and increase weight with each circuit. Hope this helps!

  • Fitnesspro says:

    Why are you encouraging lifting the same muscle groups 2 days in a row?  Have you found research that states you don't need 48 hours rest when strength training.  Constantly breaking down the same fibers = no repair = no benefits.  

    • skinnyms says:

      Hey Fitnesspro, Consider looking at the positive effects of this challenge rather than looking for something negative. The challenge has 6 days of weight training and fat burning routines, designed to get women interested in weight training and cardiovascular activities. Hundreds if not thousands of women are benefiting from our challenges. We have received 100's of emails from women who are weight training for the first time and plan to continue for a lifetime. Why? Because they were inspired by this challenge. Stay positive! Thanks. :)

      • IdidntwantSALMON says:

        This is a really defensive answer to a legitimate question.  Don't take it personally.  I was wondering the same thing as fitnesspro.  It's not "finding something negative" it's questioning the method because research has proven time and time again that working out the same muscle groups two days in a row is bad for you.  I don't think they were intending to be offensive but were looking for a real answer which I don't think was given.  Regardless of all of this I'm still going to try the 7 day challenge.

  • NIcole says:

    After you do the one week challenge, if I want to incorporate these workouts into my normal workout routine how would you recommend doing that? I was thinking I want to work arms 2-3 times a week so should I combine some of the workouts let's say monday's and Tuesday's into one day?

    • skinnyms says:

      Nicole, After the 7 day challenge, I would recommend working your arms 2 x's weekly with 3-4 days in between these workouts. Be sure to eat clean and work all major muscle groups. Keep us posted on your progress. :)

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  • Megan says:

    When doing the tricep kickbacks on monday, it says do 12 reps each side. How should I incorporate the three variations of the kickback? Do 4 of each kind or 12 of each?

  • Bethwstewart says:

    Is there a video of the arm workout to buy?

  • KitKat16 says:

    Love this routine! but I did the 4 minute fat blaster and it seemed really easy. Is it supposed to be? I wasn't breathless or anything! Am I doing it wrong? I'm just curious! =0)

  • skinnyms says:

    I don't know if you're doing it right or not. It certainly isn't easy. Here's how you do it:
    1) Exercise 20 seconds…high intensity…give it 100%!
    Rest 10 seconds
    2) Exercise 20 seconds
    Rest 10 seconds
    3) Exercise 20 seconds
    Rest 10 seconds
    4) Exercise 20 seconds
    Rest 10 seconds

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  • Amanda says:

    i am wondering the same thing. i did 12 of each (so 36 reps per side) 3 times. 

    • skinnyms says:

      Amanda, In case you missed my reply to Megan…here's my response to your question:
      Do 12 reps total for each arm. It's O.K. to mix up and do 4, 4,4 of each type of kickback or just do 12 of on type. Does this help?

  • skinnyms says:


    Do 12 reps total for each arm. It's O.K. to mix up and do 4, 4,4 of each type of kickback or just do 12 of on type. Does this help?

  • Christine says:

    Man, the Thursday workout kicked my butt! I did it at lunch and I'm already sore. I'm going to have to get my husband to feed me tomorrow! :)

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  • Jenn says:

    On day two (Tuesday, but my Friday), am I supposed to complete 20 dips, rest a minute, then do the 4-minute fat blaster one time (totaling 20 dips and 4 minutes)? Or do I do the entire circuit 2 times (meaning 40 total dips and 8 total minutes of fat blaster)?

    • skinnyms says:

      Jenn, Do 20 dips, rest one minute then do the 4 minute fat blaster. You only do the 20 dips one time. Yes, so do what you said, 20 dips, rest, 4 min blaster which is 4 minutes. That's it!

      ricep Dips – 20 reps
      Rest 1 minute before beginning 4 Minute Fat Blaster
      4 Minute Fat Blaster via Youtube (see below), or it’s 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.

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  • mbowling says:

    I can't read because the comments are over the article. Help

  • Mo says:

    An injury makes it difficult for me to do the tricep pushups. I can do all of the other exercises. Is there one you could recommend for me to do instead? Thanks!

    • skinnyms says:

      What about "kitchen push-ups"? Stand 3' from your kitchen counter, place hands shoulder width a part, lean forward and do push-ups. Be sure to keep abs and glutes tight throughout the move and flex triceps as you return to the standing position.

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  • Guest says:

    Tabata kicked my but today!

  • Guest says:

    Tabata kicked my but today!

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  • Katy says:

    Hi- The Tabata video seems to be the same exercise 8 times to equal 4 minutes. i wasnt sure if there were 8 different exercises?

  • Mo says:

    These work great! Thanks!

  • Elamonte says:

    My knees aren't that great & I feel like the Tabata Intervals would be really bad for them. Is there a substitute I could do? I also run 30 minutes already – would that be enough? Or a substitute would be great – thanks!

  • Elamonte says:

    My knees aren’t that great & I feel like the Tabata Intervals would be really bad for them. Is there a substitute I could do? I also run 30 minutes already – would that be enough? Or a substitute would be great – thanks!

  • Elamonte says:

    My knees aren’t that great & I feel like the Tabata Intervals would be really bad for them. Is there a substitute I could do? I also run 30 minutes already – would that be enough? Or a substitute would be great – thanks!

  • Mv71786 says:

    Just started this yesterday!! I'm so excited to complete it!! Love the 4 minute fat blaster!!

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  • Robbie Goodwin says:

    I thought you were not suppose to work the same muscle everyday??

    • skinnyms says:

      Robbie, Normally you only
      work a muscle group 1-2
      times weekly. This is a challenge
      designed to demonstrate various
      workouts that can be incorporated
      into weekly routines. It's a challenge that
      last for one week only! Thanks. :)

  • Rebecca says:

    I would love to try this, but I think each day will only take about 15 minutes?  I usually workout for 45 minutes to an hour.  Is this really it for each day or can I add something?  

  • kahille626 says:

    After the challenge is complete, it says to incorporate two workouts each week. How many times a week should we be incorporating these? Should we do them both on the same day or alternate? Can you clarify what exactly you mean?

  • Marci says:

    Is this ok to do while I'm going to the gym?  I am currently spinning 2x per week and do kickboxing 1x per week and zumba 1x per week.  Looking for something to really focus the arms.  Thanks!

  • kahille626 says:

    After the challenge is complete, it says to incorporate two workouts each week. How many times a week should we be incorporating these? Should we do them both on the same day or alternate? Can you clarify what exactly you mean?

    • Skinny Ms. says:

      Choose 2-3 exercises from the challenge and do them with 3-4 in between. Switch up the exercises every few weeks. For example,
      Monday – 2-3 exercises…following the recommended reps & sets
      Friday – 2-3 exercises…different exercises from Monday

      Do the same each week and continue to rotate exercises.

  • Lisa says:

    It seems a little weird to me to have the rest day not be in the middle, is it ok to move the Sunday workout to before the Monday workout so that Wednesday Rest Day falls in the middle, or is it specifically formulated to be that way? 

  • Amy Bailes says:

    I'm not sure what is going on with the 4-minute fat blaster video but YouTube keeps telling me that the video has been removed?

  • Lolalulita says:

    What can be considered as light to moderate weight? Thanks

  • Romy says:

    just a quick question: this work out won't give you man arms will it? I want my arms toned not manly.

    thanks and hope I didn't insult anyone.

  • Skinny Ms. says:

    Romy, It's impossible unless you're taking male enhancing steroids. I lift heavy weights and just have toned arms with some muscle definition. Weight lifting does amazing things for the female form.

  • Beth says:

    Is it ok to do this challenge 2 or 3 weeks in a row? My wedding is in a couple of weeks & I just finished the 7 days, but trying to tone my arms as much as possible. I definitely feel it working but can't see much of a change yet

  • Tiffany says:

    I am pregnant and have been looking for a good arm workout. I don't think I should do the 4 min workout, is there something I could substitute? It seems like it would still work somewhat if I still did the rest of the workouts, right?

  • Skinny Ms. says:

    Tiffany, With your doctor's permission…check out our Shape Up Size Down workouts. No jumping around! :)

  • Sabrina Laine says:

    I am on Friday's challenge and have already seen progress in my arms, GREAT challenge!!! Are there any more challenges?! Keeps me motivated!

  • Jackie says:

    I've always wanted more toned arms and nothing motivates a girl like a wedding dress!! Day 1, arms 13in around, we'll see where I am in a week. (FYI I also run on almost a daily basis and do a variation of Crossfit 2-3 times a week)

  • Sarah says:


    I am just about to start the "6 week Emergency Make Over Program" I am wondering if I can combine that program with the summer arms challenge? Would this be overkill or will the 6 week emergency program be able to tone my arms just as well?

    Thank you, so excited to start!

    • Skinny Ms. says:

      Sarah, The 6 Week Makeover targets all major muscle groups, including biceps & triceps. Here's my recommendation: You could do the Summer Arms Challenge for the first week, then begin the 6 Week Makeover Program…not both at the same time. It is possible to do too much, too quickly and over tax your muscles. Muscles are a funny thing, they respond best when worked out one to two times weekly over an extended period of time. The summer arms challenge is a great kick start program! It's very important to not over do it and chance burn out. Keep me posted! :)

  • Sarah says:

    thanks for your help! That sounds like a good idea, I will let you know in a week how my arms look :)

  • How many calories does the 4minute fat blaster burn?

  • Brooke says:

    For some reason not one of the videos on your site will load on any computer I have tired. I really want to get started on this arm work out but I can't see the Tabata intervals workout. Youtube has a dozen different ones and I wasn't sure what I should do. Could you lead me down the right direction? Thanks!

  • CPC says:

    I need to lose a lot of weight. Is it advisable to do this program before/while losing weight?

  • Cheri says:

    Do you burn any calories with these exercises.. I'm doing a food/activity journal and it will not allow me to chart them without a "calorie burning" total.

  • Anne says:

    Tricep dips are too advanced for me. Is there an alternative?

  • Skinny Ms. says:

    Carole-Ann, Yes…this would be a perfect time.

  • This looks like a very good exercise schedule but don't you need rest for your arms in between the days, especially if you just start up doing it?

    • Skinny Ms. says:

      This is a fitness challenge and designed for one week, with a recovery day in the middle of the week. As stated, start working arms 2-3 days a week once the challenge has ended.

  • qua says:

    wait, which video is for the tabata formula?

  • MARCY says:


  • Diane says:

    I started this yesterday, today for some reason I cannot access the videos..

  • Vanessa says:

    Done. Now what? I can't really see the changes yet but I can definitely feel my arms more toned. What do I do now to keep improving them? Thanks so much for taking the time to come up with this challenge. God Bless.

    • Skinny Ms. says:

      Vanessa, You are so welcome. I recommend doing an arm routine 2 x’s weekly. We have lots of arm routines to choose from on our site. Just go to our home page and type arms in the google search in the upper right side. :)

  • i used to have awesome arms, i got so many compliments. i am gonna try your plan, i'll let you now how it goes!

  • Isela says:

    I love this challenge, just started today, I can't wait to have slimmer sexy arms. What size dumbbells should I use, I don't want to bulk up muscle just slimmer upper arms. thank you.

  • Shefali says:

    How long does it take for this routine to work , I have a fashion show on the 11th of december and cannot work out until the 27th of November , because of my finals.

    Do let me know. Also should I swim and run along with this routine ?

    • GaleCompton says:

      Follow the workout and do your swimming and run, you should see improvement before the fashion show. Be sure to eat clean! Keep us posted. :)

  • Geanina says:

    day 2-> done! :)

  • Having the right tools makes a real difference most of the time. Thanks.

  • Ishita says:

    I am thinking of starting on Monday I'm 11 thou but I have a bit of fat arms and fat thighs so I hope it works

  • Emma says:

    Hello! I have just discovered your site, and I am really excited to try the 7 day challenges! My question is how to follow up on it?! After the seven days are over, how do you suggest to move into a regular routine?? How often can the 7 day challenge be done? And also, I would like to do a detox…a short 3 day detox, and I saw yours, but I am a really picky eater! And I never have really cooked much in my life…recipes stress me out…do have a simpler plan? what if I just drink water and eat fresh fruits and veggies and nuts for three days??


    • SkinnyMs says:

      Emma, You should be able to do that. You should also incorporate beans even if you rinse them from a can and heat them for 10 minutes, eating them separately. They're in the soup. The 7 Day Challenges can be done once a month, generally, if you wanted to. After the 7 day challenges look for a workout in that category. For instance, if you do an abs challenge, look for our abs workouts. These can be done daily. Hope that helps.

  • Julie says:

    Okay so usually I'm kind of hesitant to do these challenges, because I always feel like I won't get any results..but after reading a few people's comments, I decided to give this a shot. AND I'm so glad I did! This is almost the end of my third week, and my arms have DEFINITELY gotten thinner! When I first started out, I was a little self-conscious about my arms, because compared to the past when I'd feel okay with wearing sleeveless dresses and tanks etc. now I felt slightly insecure. It wasn't bad or flabby, I just felt it got bigger than it was before. AFTER doing these, my arms have lost at least an inch! AND I CAN ACTUALLY TELL WHEN I LOOK I N THE MIRROR! SO EXCITING! Perfect for summer!

  • Mick says:

    Is this workout for men too?

  • Mick says:

    Is this workout for men too?

  • Anum says:

    Will I see results in one week? What kind of results? Any inch loss? Any "slimmer arms"

    • SkinnyMs says:

      You will definitely "feel" results in one week as you become stronger, and it's possible to lose inches in just a short amount of time, but this challenge is about jump-starting a fitness routine and building strength so that you can continue to achieve results that you can maintain over time.

  • Dhara Patel says:

    If I do this for 14 days and dont eat junk will i lose some arm fat :)

    • SkinnyMs says:

      If you adopt a clean diet with appropriate portions and exercise regularly, you will begin to lose inches in as little as 14 days. This challenge will increase your arm strength and tone the muscles in your arms, but you may not notice any changes in the outward appearance of your arms if you have a layer of fat covering those muscles. The best way to lose fat is to adopt a clean eating diet and exercise regularly over time. This will not only make you stronger everywhere, but will also help to eliminate fat on all parts of your body.

  • Emily says:

    Hi! I love your workouts and etc skinny ms!
    My eating plan is simple
    Breakfast- all natural oatmeal
    Lunch- hard boiled eggs (2) and salad
    Dinner Fish/Protein and brown rice or bread :)
    I weigh 120 pounds
    Do you think if I did this for 3 weeks my arms will look slimmer?

    • Emily says:

      I will be doing the workouts 2 times a day :)

    • SkinnyMs says:

      You may notice small changes in the appearance of your arms in just 3 weeks time, but the bigger changes will be happening on the inside. You will feel stronger, and the extra muscle you have built will be working to burn calories, boost metabolism, and help keep the rest of your body looking healthy, too.

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