Transform Your Arms in 30-Days Challenge

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You’re just 30 days away from toned arms! That’s important because your arms are always out. Whether you’re walking, sitting, lifting, or pulling, your arms are being showcased to the world. Get your arms show-ready with this Transform Your Arms in 30-Days Challenge.

This challenge is going to drain you. Constantly working any muscle group is exhausting, but since your arm muscles are smaller and the movements are a bit more limited, you’ll need to embrace the idea of rest. The workouts are spread out to work out triceps and biceps individually on specific days, in addition to a few multi-muscle days.

Since you have to keep working, there are a mix of short, but effective, workouts to give your muscles a false sense of relief. We’ve also added some cardio exercises by way of jump rope and boxing for additional fat-burning benefits with a little extra arm relief. Make every curl, extension, lift, jump, and punch count!

Transform Your Arms in 30-Days Challenge

What to Do: Follow the workout plan below.

What you’ll Need: A range of dumbbells, an interval timer (available on most phones), a yoga mat, and a kitchen chair or flat bench.

Week 1

While you transform your arms, be sure to transform your eating habits, too. Try the 30-Day High-Protein Low-Carb Meal Plan with Shopping List to refuel, rebuild, and reshape your body.

Day 1: Beautiful Biceps Workout
Day 2: Tricep Tone it Up Workout for All Fitness Levels
Rest Day 3
Day 4: Ab, Shoulder, and Tricep Toning Workout
Day 5: 7-Minute Arm Workout Challenge
Rest Day 6
Day 7: H.I.I.T. Your Arms Workout

Week 2

You won’t be able to transform your arms unless you make them stronger, as well. Learn How to Get Stronger Arms: A Step-by-Step Guide.

Day 8: Tabata Tricep Workout
Day 9: Boxing Your Way to Sexier Arms & Legs
Rest Day 
Day 11: Beautiful Biceps Workout
Rest Day 12
Day 13: 5 Minute Arm Workout
Day 14: One Move to Toned Triceps

Week 3

Throw some cardio into the mix while you transform your arms with any of these 9 Four-Minute Fat Blasters to burn more fat and complete the perfect, lean look.

Day 15: 6 Moves for Summer Arms
Day 16: How To Get Toned Triceps in 3 Moves
Rest Day 17
Day 18: Jump Rope Tabata Challenge
Day 19: Get Rid of Armpit Fat with These 5 Moves
Rest Day 20
Day 21: Awesome Arms in Only 2 Moves

Week 4

Enjoy any of these 50 Clean Eating Snacks while you transform your arms to stay energized and avoid unhealthy snacking.

Day 22: Best Moves to Get Toned and Jiggle Free Arms
Day 23: 7 Yoga Poses to Tone and Define Your Arms
Rest Day 24
Day 25: Boxing Your Way to Sexier Arms & Legs
Day 26: Jump Rope Tabata Challenge
Rest Day 27
Day 28: Beautiful Biceps Workout

Week 5

Day 29: H.I.I.T. Your Arms Workout
Day 30: Ab, Shoulder, and Tricep Toning Workout

Once you transform your arms, transforms your abs with our 30-Day All Pain & Gain Ab Challenge.

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