The exercises included in this challenge target the chest, shoulders, biceps, shoulders, and back. By doing these exercises you’ll actually see that you can get the results without even lifting a single dumbbell.
It’s easy to incorporate into the day. You can do your daily exercises all at once or just one at a time. Either way, get it done!
Invite at least one friend to join you on the 30 day challenge and have fun.
- Arm circles (golf balls)
Draw a mini golf ball circles with your arms. Remember to have your palms open the whole time. Don’t drop the golf ball. Target: Shoulders.
- Arm raises
Raise your arms up and down, palms open. It’s pretty simple. Target: Shoulders.
- Single chest press pulses
Start with your elbows together. Hands together in a prayer position. Do not separate until you’re done. Then, get your elbows from the chest height to nose height. Target: chest, biceps, shoulders.
- Half cobra push ups
Hands underneath shoulders. Lengthen your body on the mat. Press through your palms, lift your chest up, and stop when you get your elbows at 90 degree angle. Make sure your elbows are close to your ribcage the whole time. Target: chest, triceps.
- Up up down downs
Start with a plank position. Beginners – start on your hands and knees. Bring your left elbow down to the floor, then the right one. Next, get your left palm, where your left elbow is, and push up. Do the same with the right side and you’re back to the plank position. When you’re half way through the reps, start going down on the right side first to even out the body. Target: chest, shoulders, core.
- The 30-Day Squat Challenge That Will Transform Your Body
- 7-Day Build-A-Booty Workout Challenge (videos)