30-day Arm workouts for women

If you're wondering how to lose arm fat fast?, give this 30 day arm workout challenge a go.

Your arms are an important part of your body.

In fact, there is no other body parts that display a person's health profile more than arms. 

Yes, your arms are like a walking billboard and nothing communicates good health and confidence than a pair of well-toned arms. 

In fact, it's not just us women who admire sculpted arms; apparently, men do too. Fox News Magazine reported that a pair of arms is one of 7 essential female traits men find attractive.

Despite our admiration and hard work towards toning the arms, many women continue to struggle with arm fat. 

It's because for most women, the arm is where they deposit the unwanted fat.

In many cases, it's as stubborn as belly fat and no matter what arm exercises they do, the arm jiggles just refuse to go away.

This makes many women who have trouble losing arm fat really critical and insecured about their arms. 

If you are one of those women, give this this arm workout challenge a try, as it was specifically designed for you (and your arm fat) in mind. 

3 Reasons to Take This Arm Workout Challenge

Arm exercises for women

  1. It challenges your arms with 4 of the best arm exercises for women.
  2. It melts arm fat away by committing a little time everyday to exercises for flabby arms. They are not only great arm toning exercises but also effective at banishing the jiggles by targeting the largest arm muscle group, triceps.
  3. It tones and defines your arms without any equipment. All bodyweight exercises can be performed at home without any exercise machine. It’s convenient, fast and easy.

This challenge lasts 30 days (it's a 30-Day Challenge!) and by completing the challenge, you score yourself a pair of tank-top appropriate toned arms that gives your confidence a major boost.

You'll be surprised how quickly your arms will respond once you start doing the arm exercises in this 30-day fitness challenge.

These are some of the best arm workouts for women that challenge particularly the triceps located in the back of the upper-arms.

This is one area that's often missed by most typical arm exercises for women. 

Considering this muscle making up about 75% of the upper-arms (reported by, it's really no brainer why most arms workout for women fail to impress. 

In women's fitness, triceps just don't get enough attention especially when you compare to its counter part, biceps muscles who get a regular spotlight and fair amount of work-load. 

By integrating these 4 arm exercises that heavily target your triceps into your fitness routine, you'll not only lose the arm fat, but also improve your arm strength. 

The arm workouts chosen for our 30-Day Arm Challenge are ones the American Council on Exercise (ACE) has nominated as best arm exercises for activating both triceps and bicep muscles.

In other words, they been tested and proven to work well for your arms. 

You'll also find arm workouts without weights in this 30-day fitness challenge for your convenience and easy entry level. 

If you are ready to give everyone around you an arm envy and showcase your good health and hard work, scroll down to start your 30-Day Arm Workout Challenge.

30 day Arm workout challenge to lose arm fat

How it work: Perform exercises shown in the chart for the prescribed number of repetitions and sets. On your off day, take rest, nap and do what makes you happy, so your body and mind can get a nice restful day. 

If you are a beginner, know your limits and push yourself at your own pace. If you are seeking additional challenge, add an extra set to make your workout even more challenging.

How to do a perfect Pushup

  1. Start in a plank position. If you can't support your full weight, you can rest your knees on the floor to modify the movement. Keeping your abs tight.
  2. Get down into plank position, with your hands under but slightly outside of your shoulders. 
  3. Keeping your core tight, lower your body towards the ground until your chest nearly touches the floor.
  4. As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move. Pause for 1-2 seconds, then push back to the starting position as quickly as possible. Keep your core engaged the entire time.

No.2: How to Do Triceps Dips

  1. Position a steady and secured bench, chair, or box behind your. Place your hands shoulder-width apart on the bench and your feet as far out as you can. Your arms should be straight but keep a slight bent in your elbows to keep tension off your elbow joint. 
  2. Brace your abs and slowly lower your upper body towards the floor by bending at the elbows until your upper arms are parallel with the floor. Keep your elbows tucked into your sides.
  3. Once at the bottom, contract your triceps and push yourself back up to the starting position. Repeat 12-15 times.

No.3: Dumbbell Curls

  1. Pick up dumbbells that allow you to perform just the prescribed repetitions.
  2. For example, if your prescribed rep count is 10, but you can easily perform 20 dumbbell curls, that indicates that your dumbbells are too light.
  3. Go a little heavier, so you can properly challenge your biceps and tone the arms. 

No.4: Y-Raises

If you don't have an exercise ball, you can easily perform this Y raise on the floor. Dumbbells are optional for beginners.

  1. Holding a light dumbbell in each hand, lie face-down on a Swiss ball with your stomach and pelvis on the ball, your toes on the floor, and your heels against a wall.
  2. Keep your palms facing in. With your legs straight and your core tight, raise your arms forward until they’re in line with your torso. Pause for 1-2 seconds then lower the weights slowly and repeat for 10 to 12 reps. 

Want to shape up your booty and lose the love handles? Take our 30 Day Squat Challenge and 30 Day Ab Challenge next.


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