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 the gym.
Get into amazing shape from head-to-toe regardless of fitness level. We’ve designed a program, for the home or gym, that will 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!!
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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.
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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.
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 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
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Tuesday
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
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Wednesday – Rest/Recovery Day
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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
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Friday
Complete the following circuit 3 times.
Tricep Push up – 12 reps
Bicep Curls – 15 reps
Lying Tricep Extensions – 15 reps
Rest 1 minute
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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
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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
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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.
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.
Friday looks like it's missing the workout detail. Am I missing something?
I can see it now. Must have been the zoom of my browser.
I do not see the Friday workout either
Kim,
The daily workouts have a new name. Everyday a workout will be posted with a new name each day.
Friday
Complete the following circuit 3 times.
Tricep Push up – 12 reps
Bicep Curls – 15 reps
Lying Tricep Extensions – 15 reps
Rest 1 minute
Monday and Tuesday finished. So far pretty easy, looking forward to Thursday!
wondering, are these safe while pregnant? I want sexy arms for the summer
I would recommending asking your doctor this question. Thanks!
Tricep kickback video isnt working??
Breanna, Just checked the video and it's working. Please recheck. Thanks!
Thursdays workout is super difficult for me! My goodness. Love this, though!
Dana, It's a challenge! So happy you're loving the workouts.
Stupid question~ But when they say 8-10 reps what do they mean? I'm new to exercizing! But I'd LOVE sexy arms!!
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!
Is it okay to work out the same muscle groups every day? I always heard to leave a day of rest between body parts?
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!
Starting this today!!!!
Would love to get your feed back. Thanks!
I lost an inch on each arm doing this workout about 1.5 weeks. (Missed a few days!) Much more toned as well! Thanks!
That's fantastic Dana. Congrats. Keep up the great work.
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!
Good for you. Let us know how you progress. We love hearing all of the success stories.
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!
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!
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.
Great! That's fine…you know best when to have a rest day.
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?
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!
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.
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.
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.
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?
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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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?
Is there a video of the arm workout to buy?
Beth, No there isn't a video to purchase. The only program for sale is the Total Transformation eBook. http://skinnyms.com/book-store/
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)
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
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i am wondering the same thing. i did 12 of each (so 36 reps per side) 3 times.
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?
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?
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!
Christine, Ouch!
Keep us posted!
I'm happy to report that, not only am I able to feed myself, but I also just wrapped up the Friday workout! Progress!
Christine, Congrats!!! That's pretty amazing…you should be proud of yourself!!! We're proud of you.
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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)?
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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I can't read because the comments are over the article. Help
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
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!
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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Tabata kicked my but today!
Tabata kicked my but today!
YEAH!! Love it!
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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?
Katy, Follow the video for the Tabata workout. It is the same routine repeated.
These work great! Thanks!
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!
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!
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!
Just started this yesterday!! I'm so excited to complete it!! Love the 4 minute fat blaster!!
That's great! Keep us posted on your progress!
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I thought you were not suppose to work the same muscle everyday??
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.
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?
As far as the arms challenge that's it.
Here's many other workouts to
choose from: http://skinnyms.com/category/fitness/
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?
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!
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?
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.
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?
Of course…it's just a suggestion but your rest day is totally up to you and your schedule. Thanks!
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?
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!
What can be considered as light to moderate weight? Thanks
Lola, About 10 pounds would be considered moderate weight and 5 pounds or less, light weight.
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.
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.
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
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?
Tiffany, With your doctor's permission…check out our Shape Up Size Down workouts. No jumping around!
I am on Friday's challenge and have already seen progress in my arms, GREAT challenge!!! Are there any more challenges?! Keeps me motivated!
GREAT!! Check out all of our challenges below:
http://skinnyms.com/category/fitness/fitness-chal…
http://skinnyms.com/category/fitness/fitness-chal…
http://skinnyms.com/category/fitness/fitness-chal…
Keep us posted!
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)
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!
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
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?
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!
Can you switch to a different browser? Which browser are you using?
I'm using Internet Explorer.
I need to lose a lot of weight. Is it advisable to do this program before/while losing weight?
With the approval of your doctor, yes.
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.
Cheri, Yes, but as to how many, that I can’t say for sure. It really depends on many variables, age, size, intensity, etc..
Tricep dips are too advanced for me. Is there an alternative?
Anne, Definitely! I’m giving you a link to wall push-ups on youtube. Be sure to flex your triceps when arms are fully extended. https://www.youtube.com/watch?v=POYIQaNJbqo
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?
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.
wait, which video is for the tabata formula?
Qua, It’s the one for Tuesday, 4 Minute Fat Blaster via Youtube
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
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.
Carole-Ann, Yes…this would be a perfect time.