Welcome to Your 7 Day Arm Challenge!

It's time to get finally get started! I'm so pumped you're doing this, I know you're going to crush this challenge! Always remember that no matter where you're starting from, no matter your skill level, you can do this! Start small and work your way up, you will impress yourself, I promise!

All you have to do to get started is click on the video and get busy!

Good luck :)

Day 07

Beginner Routine:
3 rounds

4 Bear crawls (3 forward, then 3 backward - 4x) 
10 Downward dog cobras
20 Reverse lunge arm presses - alternating legs
Rest 1 min between rounds

Intermediate to Advanced Routine:
5 rounds

8 bear crawls (3 forward, then 3 backward - 8x) 
20 Downward dog cobras
30 Reverse lunge arm presses - alternating legs
Rest 1 min between rounds
 

Day 06

Beginner Routine:
3 rounds

10 Plank taps
4 Crab crawls (that's 3 crawls to one side, 3 crawls to the other side - 4x)
20 Woodchops - I used water bottles here
Rest 1 min between rounds

Intermediate to Advanced Routine:
5 rounds

20 Plank taps
8 Crab crawls (that's 3 crawls to one side, 3 crawls to the other side - 8x)
35 Woodchops - add some weights if you can!
Rest 1 min between rounds
 

Day 05

Beginner Routine:
3 rounds

10 Push ups
20 Lunge presses (do 10 with left leg forward, then 10 with right leg forward)
10 Plank crossover
Rest 1 min between rounds

Intermediate to Advanced Routine:
5 rounds

10 Push ups
20 Lunge presses
30 Plank crossover
Rest 1 min between rounds
 

Day 04

Beginner Routine:
3 rounds

10 towel moves (do each move 10x, one right after the other)
10 Plank low back reaches
10 Plank push ups (do 5 using the left hand to push you up, then 5 using the right hand to push you up)
Rest 1 min between rounds

Intermediate to Advanced Routine:
4 rounds

20 towels moves (do each move 20x, one right after the other)
20 Plank low back reaches
20 Plank push ups (do 10 using the left hand to push you up, then 10 using the right hand to push you up)
Rest 1 min between rounds
 

Day 03

Beginner Routine:
3 rounds

24 Arm jabs (2 jabs count as 1) - I used two water bottles for this
5 Downward dog tricep presses
8 Side plank presses (that's 8 per side)
Rest 1 min between rounds

Intermediate to Advanced Routine:
4 rounds

32 Arm jabs (2 jabs count as 1 rep) - Add weights if you got them!
10 Downward dog tricep presses
15 Side plank presses (that's 15 per side)
Rest 1 min between rounds
 

Day 02

Beginner Routine:
3 rounds

10 3-Point push ups (one knee is off the floor)
10 Plank arm raises
10 Tricep dips
Rest 1 min between rounds

Intermediate to Advanced Routine:
4 rounds

20 3-Point push ups (one knee is off the floor)
20 Plank arm raises (can do these from palms or forearms)
15 Tricep dips
Rest 1 min between rounds
 

Day 01

Beginner Routine:
3 rounds

10 Bird-dogs
20 Cross jabs (each cross jab counts as one)
10 Mountain climbers (each climb, or knee in, counts as one)
Rest 1 min between rounds

Intermediate to Advanced Routine:
4 rounds

20 Bird-dogs
40 Cross jabs (each cross jab counts as one)
20 Mountain climbers (each climb, or knee in, counts as one)
Rest 1 min between rounds