4 Week Resistance Bands Challenge: Week 1 – Arms

Resistance bands don’t get enough credit. Think about how useful they are! They’re lightweight, easy to store, easy to travel with, and easy to adjust resistance (think weight swapping). Most importantly, one resistance band is a universal gym in itself. From arm, to legs, butt, back, abs, and chest, one resistance band can sculpt you from head to toe.

This arm workout is Part 1 of our 4-Week Resistance Bands Challenge. This workout will challenge you on a new level. Challenge brings change and change brings strong, toned & lean arms.

Equipment needed: Interval Timer (free apps available through the app store), Resistance Band


Equipment recommended: Black Mountain Resistance Band Set

What to Do: Perform each exercise for one minute before moving to the next one. Below are instructional videos explaining the main movements you’ll rely on for these workouts. Resistance bands provide a different type of burn, so don’t let the light weight fool you. If this is your first time using bands, go easy at first to get a feel for the controlled motion.

If you want to increase the resistance on certain workouts, widen your stance. To decrease the resistance without jumping down a full band, use one foot and center it. Always bend slightly at the knees and keep your core tight. It is also important that you control your motion when moving down. Instead of letting gravity bring you down, perform a nice, controlled movement, allowing full control of the band. That will make all the difference! For best results, do this workout twice each week.

Note: Start with a lighter weight band and build up to a more challenging band.

Beginner Level: 1 round
Intermediate Level: 2 rounds
Advanced Level: 3 rounds


1. Bicep Curl
2. Wide Curl
3. Tricep Kickbacks
4. Tricep Extension
6. Shoulder Press
7. Uppercuts

Bicep Curls

Wide curls

Tricep Kickbacks

Tricep Extension

Single Arm Tricep Extension

Shoulder Press


While you start off on our 4 week challenge, compliment your workout with our 30-Day Clean Eating Challenge. Strong meals and strong workouts are what will change your body.

View the remaining Resistance Band Challenges below:
Week Resistance Bands Challenge: Week 2 – Legs & Butt
4 Week Resistance Bands Challenge: Week 3 – Chest & Back
4 Week Resistance Bands Challenge: Week 4 – Core

17 Comments on "4 Week Resistance Bands Challenge: Week 1 – Arms"

  1. srodz  September 11, 2014

    How many times a week is one supposed to do the exercises in this Challenge?

    • SkinnyMs  September 11, 2014

      srodz, 3x a week.

      • srodz  September 12, 2014


  2. Maria  December 12, 2014

    You say use interval timer but then don't say how long to do each exercise.

    • SkinnyMs  December 16, 2014

      Maria, When you open each video, the video tells you the duration and intervals of each exercise.

      • SkinnyMs  December 16, 2014

        Maria, Actually, you have to click on the actual word/title of each exercise. A drop down will come up and show you the duration. Sorry for any confusion:).

  3. Suzy Wright  December 12, 2014

    How long do you do each move?

    • SkinnyMs  December 16, 2014

      Suzy, When you open the videos it will tell you the duration.

      • SkinnyMs  December 16, 2014

        Suzy, I'm sorry. You have to click on the actual word of each exercise, not the video. A drop down menu will come up for each telling you the duration.

  4. Patti  February 1, 2015

    Not getting the drop down menu on any of these videos. Any other advice?

    • SkinnyMs  February 2, 2015

      Patti, There is no longer a drop down menu. You can see the time for each workout listed right next to the workout. For instance, "1. Bicep Curl – 1 minute". For a beginner, do one round of the total workout, intermediate 2 rounds, advanced 3 rounds. You can see the demo of each workout move under the list of moves. Hope that helps;).

  5. Dianne Kimbrew  January 11, 2016

    Is this done everyday for the week?

    • SkinnyMs.  January 12, 2016

      Yes, Dianne. This challenge is designed as a daily workout for one week. If you feel too much residual soreness during the week, it is okay to add a day, or two, of rest.

  6. Desireé Mendoza  January 26, 2016

    You don’t show a video for Half Curl and Shoulder Press

    • Gale Compton  January 26, 2016

      Desireé, A few of the videos are no longer available so those exercises have been removed from the workout. The 7 exercises are challenging and effective arms moves. Enjoy! 🙂

  7. Tracy  September 20, 2016

    Is there a printout for this?

    • Kym Votruba  September 23, 2016

      There is currently not a pdf version of this workout available, but thanks for the suggestion!


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