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

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 our Total Body Transformation Program today!

Looking for more workouts and challenges? The Top 10 Fitness Workouts on SkinnyMs. and Top 3 Fitness Challenges ~ Arms, Abs and Butt focus on the most challenging areas.

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

Want more fitness challenges? Let us know! We love hearing from our readers.

142 Comments on "7-Day Summer Arms Challenge"

  1. Kimogden  March 4, 2012

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

    Reply
  2. Kimogden  March 4, 2012

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

    Reply
  3. Kim  March 4, 2012

    I do not see the Friday workout either

    Reply
    • skinnyms  March 7, 2012

      Kim,
      The daily workouts have a new name. Everyday a workout will be posted with a new name each day.

      Reply
  4. Info  March 4, 2012

    Friday
    Complete the following circuit 3 times.

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

     

    Reply
  5. Candi  March 6, 2012

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

    Reply
  6. Astepp86  March 6, 2012

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

    Reply
    • skinnyms  March 7, 2012

      I would recommending asking your doctor this question. Thanks!

      Reply
  7. Breanna_tomko  March 14, 2012

    Tricep kickback video isnt working??

    Reply
    • skinnyms  March 14, 2012

      Breanna, Just checked the video and it's working. Please recheck. Thanks!

      Reply
  8. Dana  March 15, 2012

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

    Reply
    • skinnyms  March 16, 2012

      Dana, It's a challenge! So happy you're loving the workouts.

      Reply
  9. Annie  March 15, 2012

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

    Reply
    • skinnyms  March 16, 2012

      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!

      Reply
  10. Teri  March 18, 2012

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

    Reply
    • skinnyms  March 18, 2012

      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!

      Reply
  11. karen ann  March 19, 2012

    Starting this today!!!!

    Reply
  12. Skinny Ms.  March 21, 2012

    Would love to get your feed back. Thanks!

    Reply
  13. Dana  March 26, 2012

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

    Reply
    • Skinny Ms.  March 26, 2012

      That's fantastic Dana. Congrats. Keep up the great work.

      Reply
  14. JenMarie  March 26, 2012

    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!

    Reply
    • Skinny Ms.  March 26, 2012

      Good for you. Let us know how you progress. We love hearing all of the success stories.

      Reply
  15. Danica  March 26, 2012

    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!

    Reply
    • skinnyms  March 27, 2012

      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!

      Reply
  16. guest  April 18, 2012

    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. 

    Reply
    • skinnyms  April 20, 2012

      Great! That's fine…you know best when to have a rest day. :)

      Reply
  17. jrb  April 25, 2012

    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?

    Reply
    • skinnyms  April 25, 2012

      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!

      Reply
  18. Fitnesspro  April 26, 2012

    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.  

    Reply
    • skinnyms  April 26, 2012

      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. :)

      Reply
      • IdidntwantSALMON  April 30, 2012

        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.

        Reply
  19. NIcole  April 27, 2012

    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?

    Reply
    • skinnyms  April 27, 2012

      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. :)

      Reply
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  21. Megan  April 30, 2012

    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?

    Reply
  22. Bethwstewart  April 30, 2012

    Is there a video of the arm workout to buy?

    Reply
  23. KitKat16  April 30, 2012

    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)

    Reply
  24. skinnyms  April 30, 2012

    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
    Repeat

    Reply
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  26. Amanda  May 2, 2012

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

    Reply
    • skinnyms  May 2, 2012

      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?

      Reply
  27. skinnyms  May 2, 2012

    Megan,

    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?

    Reply
  28. Christine  May 3, 2012

    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! :)

    Reply
    • skinnyms  May 3, 2012

      Christine, Ouch! :)

      Reply
      • skinnyms  May 4, 2012

        Keep us posted! :)

        Reply
        • Christine  May 4, 2012

          I'm happy to report that, not only am I able to feed myself, but I also just wrapped up the Friday workout! Progress!

          Reply
          • skinnyms  May 5, 2012

            Christine, Congrats!!! That's pretty amazing…you should be proud of yourself!!! We're proud of you. :)

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  30. Jenn  May 4, 2012

    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)?

    Reply
    • skinnyms  May 5, 2012

      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.

      Reply
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  32. mbowling  May 7, 2012

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

    Reply
    • skinnyms  May 7, 2012

      We've troubleshooted the page and find no issues. Try refreshing the page and send me a direct email if it still isn't working. gale@skinnyms.com

      Reply
  33. Mo  May 7, 2012

    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!

    Reply
    • skinnyms  May 9, 2012

      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.

      Reply
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  36. Guest  May 16, 2012

    Tabata kicked my but today!

    Reply
  37. Guest  May 16, 2012

    Tabata kicked my but today!

    Reply
    • skinnyms  May 17, 2012

      YEAH!! Love it! :)

      Reply
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  39. Katy  May 21, 2012

    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?

    Reply
    • skinnyms  May 21, 2012

      Katy, Follow the video for the Tabata workout. It is the same routine repeated.

      Reply
  40. Mo  May 22, 2012

    These work great! Thanks!

    Reply
  41. Elamonte  May 24, 2012

    Hi,
    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!

    Reply
  42. Elamonte  May 24, 2012

    Hi,
    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!

    Reply
  43. Elamonte  May 24, 2012

    Hi,
    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!

    Reply
  44. Mv71786  May 26, 2012

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

    Reply
    • skinnyms  May 28, 2012

      That's great! Keep us posted on your progress!

      Reply
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  46. Robbie Goodwin  May 30, 2012

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

    Reply
    • skinnyms  May 30, 2012

      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. :)

      Reply
  47. Rebecca  June 4, 2012

    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?  

    Reply
  48. kahille626  June 7, 2012

    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?

    Reply
  49. Marci  June 10, 2012

    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!

    Reply
  50. kahille626  June 11, 2012

    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?

    Reply
    • Skinny Ms.  June 11, 2012

      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.

      Reply
  51. Lisa  June 13, 2012

    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? 

    Reply
    • Skinny Ms.  June 14, 2012

      Of course…it's just a suggestion but your rest day is totally up to you and your schedule. Thanks!

      Reply
  52. Amy Bailes  June 21, 2012

    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?

    Reply
    • fitfabulousforever  June 21, 2012

      Amy, The video was removed from youtube. I replaced the Tabata with a new and fun 4 minute Fat Blaster. Thanks for letting us know!

      Reply
  53. Lolalulita  July 2, 2012

    What can be considered as light to moderate weight? Thanks

    Reply
    • Skinny Ms.  July 3, 2012

      Lola, About 10 pounds would be considered moderate weight and 5 pounds or less, light weight. :)

      Reply
  54. Romy  August 4, 2012

    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.

    Reply
  55. Skinny Ms.  August 4, 2012

    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.

    Reply
  56. Beth  August 19, 2012

    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

    Reply
  57. Tiffany  August 30, 2012

    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?

    Reply
  58. Skinny Ms.  August 30, 2012

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

    Reply
  59. Sabrina Laine  September 8, 2012

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

    Reply
  60. Jackie  November 16, 2012

    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)

    Reply
  61. Sarah  November 18, 2012

    Hello,

    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!

    Reply
    • Skinny Ms.  November 18, 2012

      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! gale@skinnyms.com :)

      Reply
  62. Sarah  November 18, 2012

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

    Reply
  63. Emily Suzanne Jackso  December 19, 2012

    How many calories does the 4minute fat blaster burn?

    Reply
  64. Brooke  December 24, 2012

    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!

    Reply
    • Skinny Ms.  December 24, 2012

      Can you switch to a different browser? Which browser are you using?

      Reply
      • Brooke  January 2, 2013

        I'm using Internet Explorer.

        Reply
  65. CPC  March 5, 2013

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

    Reply
  66. Cheri  March 26, 2013

    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.

    Reply
    • Skinny Ms.  March 27, 2013

      Cheri, Yes, but as to how many, that I can’t say for sure. It really depends on many variables, age, size, intensity, etc..

      Reply
  67. Anne  April 4, 2013

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

    Reply
  68. Skinny Ms.  April 11, 2013

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

    Reply
  69. Morten Olesen  April 15, 2013

    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?

    Reply
    • Skinny Ms.  April 15, 2013

      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.

      Reply
  70. qua  April 16, 2013

    wait, which video is for the tabata formula?

    Reply
    • Skinny Ms.  April 17, 2013

      Qua, It’s the one for Tuesday, 4 Minute Fat Blaster via Youtube

      Reply
  71. MARCY  May 14, 2013

    HI I WILL LIKE TO TRY THIS ROUTINE, BUT IM WONDERING IF THIS RUTINE HELPS TO BURN FAT OF THE ARMS TOO OR IS JUST TO DEFINE AND TONE THE MUSCLE.. I WOULD LIKE TO START THIS BECAUSE MY ARMS ARE FAT..THANK YOU SO MUCH

    Reply
    • Skinny Ms.  May 15, 2013

      Marcy, Both. As you’ll see, there are exercises designed to burn fat and tone. I do recommend a clean eating diet to go along.

      Reply
  72. Diane  May 21, 2013

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

    Reply
    • Skinny Ms.  May 22, 2013

      Diane, Please try again, they are working fine on our end.

      Reply
  73. China magic  June 17, 2013

    thanks .

    Reply
  74. Vanessa  June 25, 2013

    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.

    Reply
    • Skinny Ms.  June 26, 2013

      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. :)

      Reply
  75. l-stane results  July 20, 2013

    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!

    Reply
  76. Isela  September 24, 2013

    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.

    Reply
    • Skinny Ms.  September 24, 2013

      Isela, Don’t worry, you won’t bulk up. I would recommend 10 lbs. to start.

      Reply
  77. Shefali  November 15, 2013

    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 ?

    Reply
    • GaleCompton  November 15, 2013

      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. :)

      Reply
  78. Geanina  February 11, 2014

    day 2-> done! :)

    Reply
    • SkinnyMs  February 11, 2014

      :)

      Reply
  79. Dog Kennel Cough  February 24, 2014

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

    Reply
  80. Ishita  April 19, 2014

    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

    Reply
  81. Emma  June 19, 2014

    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??

    Thanks!
    Emma

    Reply
    • SkinnyMs  June 20, 2014

      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.

      Reply
  82. Julie  June 22, 2014

    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!

    Reply
  83. Mick  July 21, 2014

    Is this workout for men too?

    Reply
    • SkinnyMs  July 22, 2014

      Mick, Yes, it is:).

      Reply
  84. Mick  July 21, 2014

    Is this workout for men too?

    Reply
    • SkinnyMs  July 22, 2014

      Mick, Yes, this workout is definitely good for men too:).

      Reply
  85. Anum  July 8, 2015

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

    Reply
    • SkinnyMs  July 9, 2015

      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.

      Reply
  86. Dhara Patel  July 15, 2015

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

    Reply
    • SkinnyMs  July 15, 2015

      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.

      Reply
  87. Emily  August 6, 2015

    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?

    Reply
    • Emily  August 6, 2015

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

      Reply
    • SkinnyMs  August 7, 2015

      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.

      Reply

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