(ICYMI, she also served up aplank challengethat will put your core strength to the test.)
But on the second day, you’ll do exercises from both Day 1 and Day 2.
If you’re in the market for a new pair, we recommend the following.
Peter Ardito
Then, you’ll top it off with an endurance push-up challenge.
B.Engage coreby tucking tailbone and drawing navel in toward spine.
Lock in lats by drawing shoulders down and away from ears.
Engage glutes and quads.
Push elbows out so arms form a 90-degree angle to body.
C.Look down to keep neck neutral and slowly lower body, stopping 3 inches above the floor.
Peter Ardito
Keep core engaged throughout the movement, ensuring body forms a straight line from head to toe.
D.Push back up quickly to the starting position.
Lift hips up, shift weight into hands, open chest, and roll shoulders back.
Peter Ardito
B.Bend at elbows and send them straight back until butt taps the floor.
C.Push into hands to straighten elbows.
B.Engage core by tucking tailbone and drawing navel in toward spine.
Peter Ardito
Lock in lats by drawing shoulders down and away from ears.
Engage glutes and quads.
C.Keep arms close to sides, slowly lower body and stop 3 inches above the floor.
Peter Ardito
Keep core engaged throughout the movement, ensuring body forms a straight line from head to knees.
Actively push away from the floor and maintain a straight line from head to heels.
Repeat on the opposite side.
Peter Ardito
Continue alternating for 30 seconds.
B.Engage core by tucking tailbone and drawing navel in toward spine.
Lock in lats by drawing shoulders down and away from ears.
Peter Ardito
Engage glutes and quads.
Push elbows out so arms form a 90-degree angle to body.
E.Straighten knees and lift hips up into downward dog position.
Peter Ardito
Then tucking tailbone and rounding spine, roll back into plank position.
Lower one forearm down to the floor at a time, elbows in line with shoulders.
Actively push away from the floor and maintain a straight line from head to heels.
Peter Ardito
This is the starting position.
C.Drive through shoulders and lift hips toward the ceiling, then pull hips back down into plank position.
Continue for 25 seconds.
Peter Ardito
Repeat the circuit 3 times.
Day 7: Endurance Push-Up Challenge
B.Engage core by tucking tailbone and drawing navel in toward spine.
Lock in lats by drawing shoulders down and away from ears.
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Engage glutes and quads.
Push elbows out so arms form a 45-degree angle to body.
Do 8 reps, then rest in child’s pose for 5 seconds.
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Do 7 reps, then rest in child’s pose.
Continue decreasing reps until you do just 1 push-up and finish in child’s pose.
Don’t forget the fine-tuning work on Day 13 and the push-up challenge on Day 14.
Peter Ardito
Extend arms above head, elbows in line with shoulders.
B.Rotate elbows in, then flex the weight toward head so elbows are bent at a 90-degree angle.
C.Press the weight back up and straighten arms completely, squeezing triceps.
Peter Ardito
Extend arms above head, elbows in line with shoulders, palms facing in.
Extend arms above head and press dumbbells together over chest.
C.Inhale while pulling the dumbbells back up above chest.
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C.Lower right elbow to the floor, then left elbow, while keeping hips square.
Come into a forearm plank.
Place right hand under right shoulder, then left hand under left shoulder to return to a high plank.
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Continue for 30 seconds, alternating which arm goes first.
Day 12: Biceps Curl
A.Stand with feet hip-width apart, knees softly bent.
Hold a dumbbell in each hand with arms at sides, palms facing forward.
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Avoid swaying or using momentum to raise the dumbbells.
C.Pause, then slowly lower the dumbbells back down to sides with control.
Place right hand under right shoulder, then left hand under left shoulder to return to a high plank.
Peter Ardito
Continue for 25 seconds, alternating which arm goes first.
Repeat two more times.
Day 14: Endurance Push-Up Challenge
D.Push back up quickly to the starting position.
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That’s one rep.
Do 8 reps, then lower into a forearm plank and hold for 20 seconds.
Do 7 reps, then hold a forearm plank for 20 seconds.
Continue decreasing the number of push-ups until you do just 1 rep and finish with an forearm plank.
Peter Ardito
B.Hold dumbbells overhead pressed together.
Rotate elbows in and lower the weights down behind head so they’re touching between shoulder blades.
C.Straighten arms and squeeze triceps to raise dumbbells back overhead.
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Bodyweight Triceps Extension
A.Start in a table-top position with hands directly under shoulders, knees under hips.
Walk hands a few inches forward and spread fingers wide, pressing palms into mat.
Feet should be hip-width apart, knees slightly bent.
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Keep hips in downward dog position throughout the entire movement.
Do 3 sets of 12 to 15 reps, alternating sets with the overhead triceps extension.
Hinge forward at the hips while keeping core tight, back flat, and sticking butt out.
Peter Ardito
B.Lock elbows by sides, press the weight back and straighten arms to lock completely.
Squeeze and hold for 2 seconds.
C.Pull elbows back in to a 90-degree angle, careful not to swing weight.
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Do 3 sets of 12 to 15 reps, alternating sets with the triceps push-up.
Keep core engaged throughout the movement, ensuring body forms a straight line from head to knees.
Do 3 sets of 10 reps, alternating sets with the triceps kickback.
Peter Ardito
Place right hand under right shoulder, then left hand under left shoulder to return to a high plank.
That’s one plank jack rep.
Do 1 plank up/down followed by 2 plank jacks for 30 seconds.
Hold a dumbbell in each hand with arms at sides, palms facing in.
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Place hands next to ribcage.
Lower back to the floor.
C.Lift hands and extend arms straight in front, hovering off the floor.
Peter Ardito
Bring arms back to sides and place hands next to rib cage.
Do 9 reps, then hold a forearm plank for 20 seconds.
Continue decreasing the number of push-ups until you do just 1 rep and hold the last forearm plank.
Peter Ardito
Those last two combos are made to push you to your limit.
Lock in lats by drawing shoulders down and away from ears.
Engage glutes and quads and hold this starting position.
Peter Ardito
D.Push back up quickly to a high plank position.
E.Shift hips back quickly into downward dog position.
Rotate elbows in, tap them to the floor, then press through the palms to extend elbows.
Peter Ardito
Keep hips in downward dog position.
F.Tuck tailbone, round spine, and roll forward into the starting position.
Hover knees 2 inches above the floor.
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Repeat with the other side.
Move forward for 4 total steps, then backward for 4 steps.
Repeat the circuit 5 times.
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Lower one forearm down to the floor at a time, elbows in line with shoulders.
Plant palms firmly on the floor or create gentle fists.
Actively push away from the floor and maintain a straight line from head to heels.
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C.Move elbows slightly forward, 2 inches in front of shoulders.
Plant palms firmly, rotate elbows in, and press through elbows to straighten arms.
D.Touch elbows back to floor.
Slowly lower body and stop 3 inches above the floor.
Keep core engaged throughout the movement, ensuring body forms a straight line from head to knees.
B.Push back up quickly to the starting position.
Place right hand under right shoulder, then left hand under left shoulder to return to a high plank.
C.Return foot to start and repeat with the other leg.
Quickly alternate driving knees in toward chest as if running.
Do 4 reps on each side.
Continue the circuit for 30 seconds.
C.Keep arms close to sides, slowly lower body to the floor.
Keep core engaged throughout the movement, ensuring body forms a straight line from head to knees.
D.Lift hands off the floor and extend arms straight in front, hovering off the floor.
E.Return arms back to sides of ribcage and quickly push back up to the starting position.
Continue for 30 seconds.
Repeat circuit 3 times.
Do 12 reps, then hold a forearm plank for 20 seconds.
Continue decreasing the number of push-ups until you do just 1 rep and hold the last elbow plank.
Exercise 2: Triceps Push-Up to Bodyweight Triceps Extension
E.Shift hips back quickly into downward dog position.
Rotating elbows in, tap them to the floor, then press through the palms to extend elbows.
Keep hips in downward dog position.
Do 3 sets of 8 to 10 reps, alternating sets with the skull crusher.
C.Move forward for four total steps, then backward for four steps.
That’s 1 rep.
Do 3 sets of 5 reps, alternating sets with the triceps kickback.
Return to the exercises in this 30-day arm challenge at least a couple days each week.
Ready for another challenge?
Keep building your arm power with a30-day push-up challenge.
