Fitness Challenge Week One Day One – Arms

30 Day Fitness Challenge Week One Day One

Fitness Challenge!

Week One Day One

Welcome to Week One Day One of this Fitness Challenge series to get back into working out and learn how to lift! My goal for the next 30-days is to show you how to break muscle groups up into workout days, my favorite exercises, and tips on form!

Schedule

 

 

The following is the schedule for this program:

Sunday – Rest

Monday – Chest, and Abs

Tuesday – Back (Lower)

Wednesday – Cardio

Thursday – Arms

Friday – Legs

Saturday – Back (Upper)

Note: this post contains affiliate links. This means that I may receive a small commission (at no cost to you) if you subscribe or purchase something through the links provided. You will never see me post a link to a product or service that I don’t use myself or truly love!

Don’t have a pair of dumbbells? Grab the sleek design of the ones I have here.

1 Hour Before You Start Exercising

 

 

Side Lateral Raise + In and Outs

Start in a standing position with your dumbbells in both hands. Breathe in as you raise your dumbells to become parallel to your shoulders. Next, bring your dumbbells into towards your chest while still keeping your elbows up and parallel with your shoulders. Bring your dumbells back out and hold for a second before lowering your dumbbells back down to your side while you exhale. Take a 30-second rest between sets of 100 repetitions before moving on to the next exercise. TIP: I like to break my 100 reps into 25 reps and do it for four sets.

Side Lateral Raise + In and Outs
Side Lateral Raise + In and Outs Exercise

 

Front Lateral Raise

Start in a standing position with your dumbbells in your hands in front of your thys. Breathe in and lift your hands until they are parallel to your shoulders. Slowly lower down to the starting position while breathing out. Repeat for 100 repetitions and then take a 30-second break in between sets before moving on to the next exercise.

Front Laterial Raise Exercise
Front Laterial Raise Exercise

Jab, Jab, Hook

Start in a standing position with your dumbbells in both hands. Raise your left arm to protect your face and jab with your right arm. Make sure when you jab that your elbow is parallel with your shoulder and you jab straight out. Alternate to the other side. With your right arm swing out keeping your elbow paralell with your shoulder, this can be difficult until you have the form down so be careful to not let your elbow drop!  Take a 30-second rest and repeat for 100 repetitions before moving on to the next exercise.

Jab, Jab, Hook Exercise
Jab, Jab, Hook Exercise

Bicep Curl

Start in a standing position with your feet shoulder width apart with your dumbbells in front of your thys. Slowly raise your hands and breathe in as you create a 90-degree angle with your elbow. Keep your elbows close to your sides as you slowly lower and breathe out. Repeat for 100 repetitions and then take a 30-second break before moving on to the next exercise set.

Bicep Curl
Bicep Curl Exercise

Triceps Curl

Start in a standing position with your feet shoulder width apart. Raise your dumbbells above your head while breathing in and lower them behind you to make a 90-degree angle with your elbows. Slowly raise them above your head until they are directly above you as you breathe out. Repeat for 100 repetitions and then take a 30-second break before moving on to the next exercise set.

Triceps Curl
Triceps Curl Exercise

SEE HOW ON YOUTUBE:

Outfit Details:

You can grab my “But First Yoga” tank from Lorna Jane and a similar pair of Northface pants here.

Post Workout

Leave a comment below if you’re in on this 30-day challenge and complete Week One Day One !!!

 

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1 thought on “Fitness Challenge Week One Day One – Arms”

  • Awesome post! So excited to start this 30 day challenge! Very informative too and has all I need to get started on day one

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