30 Day Arm Challenge

Get ready for a new 30 Day Challenge. This time, we prepared for you a 30 Day Arm Challenge that will strength and tone up your arm muscles to the max.

This challenge has only 3 different exercises which you have to do every single day, for 30 days.

If you want, take before and after pictures so you’ll notice the significant difference after 30 days.

You only have to do the amount of reps shown on the chart bellow once per day.




Push-ups can be difficult at the beginning if you don’t have strong arms, but you can start with something easier (a modified push-up, with your knees on the floor) and then move on to the this version. Once you’ve started doing push-ups several times a week, you’ll be amazed how many you can do, and soon you’ll be able to focus on getting the proper push-up form.

pushup gif


For this exercises, you will need a chair. Get in the starting position by rolling your shoulders down, in a good posture. Take your legs out, keep your knees bent, bend your elbows, lower your hips down and up. 

Chair Dips


Keep your knees, elbows and arms nice and lose. Lift your arms up and then down like in the picture bellow. 

Biceps Curls

If you’re looking for more short and effective workouts, Grokker has thousands of at-home video workouts so you’ll never get bored. On Grokker  you can find the best videos about cooking, fitness and yoga.

 If you want to keep up with our fitness challenges, healthy recipes (plus yummy desserts <3) and diets follow us onFacebook, Pinterest and Twitter.   

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