Sleeker, sexier, and stronger than ever, in only 7 days!
Do you dream of having slim and sexy arms, a perky chest, a sleek back, and a tight core? This 7-day tone your upper body challenge will help make that dream a reality! Aside from improving your appearance, this challenge will also increase your strength and boost your confidence to new levels!
This challenge utilizes three separate workouts that will isolate each muscle so you’re left with a perfectly sculpted upper body. You only need a few pieces of equipment to complete this workout, which means it can be performed at the gym or from the comfort of your own home.
Before we jump into the challenge, we need to make sure that you understand the important role that diet plays in toning up. If you’re not eating properly, all your hard work will be for naught. With that being said, you should focus on incorporating Foods That Will Help You Tone-Up into your daily eating plan. Combining a healthy diet with the workouts below will allow you to reach your goals faster than ever.
Related: The 30-Day High-Protein, Low-Carb Challenge
7-Day Tone Your Upper Body Challenge
What you need: an interval timer/ a towel, yoga mat, or bench / a chair / a light set of dumbbells (3-8 lbs.) / a medium set of dumbbells (10-15 lbs.) / an exercise ball
What to do: On days 1, 3, 4, 6, and 7, perform 3 to 5 rounds of 10 repetitions. Rest for 1 minute in between each round. On day 2 and 5, complete the designated core workout. You will find instructional videos for each exercise at the bottom of this post.
Day 1, 4, and 7
Chest: Flat Dumbbell Chest Press
Back: Bent-over Dumbbell Rows
Shoulder: Overhead Dumbbell Shoulder Press
Triceps: Dumbbell Triceps Kickbacks
Biceps: Dumbbell Bicep Curls
Day 2 and 5
Core: 20-Minute Core Strength Workout
Day 3 and 6
Chest: Dumbbell Chest Fly
Back: Dumbbell Rear Fly
Shoulder: Alternating Dumbbell Front to Side Raise
Triceps: Chair Dips
Biceps: Dumbbell Hammer Curls
Instructional Videos
Day 1, 4, and 7
Flat Dumbbell Chest Press
Bent-over Dumbbell Rows
Overhead Dumbbell Shoulder Press
Dumbbell Triceps Kickbacks
Dumbbell Bicep Curls
Day 3 and 6
Dumbbell Chest Fly
Dumbbell Rear Fly
Alternating Dumbbell Front to Side Raise
Chair Dips
Dumbbell Hammer Curls
While this challenge is only seven days long, you can feel free to perform it for as many weeks as you’d like! After all, the longer you spend training, the better your results will be! If you enjoyed this challenge, you may also like:
- 10 Must-Do Moves for Perfect, Toned Arms
- Firm Your Back and Biceps with these 8 Essential Moves
- 30-Minute Upper Body Cardio Workout
- Equipment Free Upper Body Workout
- Best Exercises for a Natural Breast Lift
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