30-Day Arm Challenge {monthly workout calendar}

I asked, you answered! An overwhelming majority of you answered ARMS! on our poll on our Facebook page last month, so arms it is! This month, our free monthly workout calendar will push your arms to their limits! The 30-Day arm challenge will leave you with strong, toned arms. It’s a gun show, yo!

Stay aware of your form at all times! It’s quality, not quantity that counts. If you find the daily totals too difficult to achieve, just do as many as you can, or break it up into smaller sets. Think the challenge is too easy? UP your daily sets! This workout is for YOU. Challenge yourself, but not to the point of injury.

The Exercises

Pushups:  Read this article on how to do a proper push-up, or modify push-ups to your individual fitness level.

PlankView plank demonstration video here!

Chair DipsView chair/tricep dips demonstration video here!

If you take a look at the calendar, you will see the numbers like this 8/30s/10. That would mean you do 8 pushups, a 30 second plank, and 8 chair dips.

Days 1 through 15, you do two sets of each exercise. Days 16-30, you will do three sets of each exercise. The month will vary intensity on each day, and some days will be much harder than others. Rest days are provided every five days to give you a chance to let your muscles recoup. As with all of our monthly workout calendars, these daily exercises are intended to supplement your current fitness routine. Make sure to check with your doctor before beginning any fitness routine!

Find other free monthly workout calendars here.

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  • Ann Gregory

    My arms will thank you by August 1st!!

    • Britt

      Do you have before and after photos?

  • Clweston

    I am not understanding the calendar, can you explain it?

    • http://www.whereverimaywander.com LissaJoy

      If you take a look at the calendar, you will see the numbers like
      this 8/30s/10. That would mean you do 8 pushups, a 30 second plank, and 8
      chair dips.Days 1 through 15, you do two sets of each exercise.
      Days 16-30, you will do three sets of each exercise. The month will vary
      intensity on each day, and some days will be much harder than others.
      Rest days are provided every five days to give you a chance to let your
      muscles recoup.

      • Clweston

        Thanks you so much for the explanation :) Can’t wait to start, but even more, can’t wait to see the results!!!

        • http://www.whereverimaywander.com LissaJoy

          You’re welcome!! Enjoy! :)

  • Danielle

    Excited for this challenge. Bring it on!

  • Sandi R

    what are “planks”?

  • Maria

    Sorry – just a bit confused … You said “If you take a look at the calendar, you will see the numbers like this 8/30s/10. That would mean you do 8 pushups, a 30 second plank, and 8 chair dips.”
    Wouldn’t it be 10 chair dips – or can you explain what the 10 stands for?
    Thanks!

    • shrinkingjeans

      Yes, the last number each day indicates the number of chair dips you should do!
      Christy Mensi
      Founder/Editor
      The Sisterhood of the Shrinking Jeans
      http://shrinkingjeans.net
      Shrinking Kitchen
      http://shrinkingkitchen.com
      @shrinkingjeans
      @reallifeadv

      Check out our newest addition, the Shrinking Kitchen.
      Eat. Shrink. Drink.

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  • Fairy

    I don’t move, as a rule, unless strictly necessary. I make it a habit to sit on my ass as much as possible, which is a challenge cuz I have an 8yo, so i do end up moving, to my great chagrin. I hate exercising and have never really succeeded at anything in this arena. I’m too heavy and try to make the food changes I need to lose the weight, and I’ve been semi-successful here. But exercise is not my thing. I saw this arm challenge on FB from a friend and … it was the compelling enough for me to take a look. Like I’d ever really do it, please. Hell no. But then, well, I kind of thought, I can do that. Wait, lemme see the videos. And the videos were convincing. And I said, dammit, i don’t want to do this! But wait, what’s this other video? Ok I can maybe do that. And one thing led to another, and now I sit here on Day 11, and I’ve made it thru each and every day so far. I have a date with the foot of my bed (I modify the pushups against that cuz I can’t do one on the floor with proper form — see I read the article! — and I do my two sets of each there separated by a couple games of Candy Crush Saga, freaking addictive evilness. So, all kidding aside, this is the first thing ever in my 43 years that I’ve been able to stick with and imagined that I could do the next thing when it’s done. Love your site. New fan. Thank you so much. BTW, my arms are burning.

    • http://christy.shrinkingjeans.net Christy_TheSistherhood

      I LOVE this comment! Thank you so much for coming and sharing with us, and WAY TO GO on making it to day 11. I’m so proud of you!!! And yeah, I’m totally addicted to Candy Crush Saga, too.

      Thanks for loving our site! We’re so happy you’re here!

      • Fairy

        Like button! :-). Yes, I’m glad, too. One more piece of feedback, your videos featured a real woman who looks like a real person. It wasn’t someone I can’t relate to who was smiling and loving the burn. That’s important to me and made it easier for me to take seriously that I could maybe do this. My only problem is now I have a new site to check every day. Ugh!

        • http://christy.shrinkingjeans.net Christy_TheSistherhood

          With the exception of the pushup demo, that woman in the demos is me! So glad that I’m representing real women :-)

  • Stuff Made By Me

    this one is great too – http://30dayfitnesschallenges.com/classes/30-day-arms-challenge/ – really works you hard!

  • Mars mor

    Will this help get rid of back fat??

    • http://christy.shrinkingjeans.net Christy_TheSistherhood

      It will definitely help the back fat situation, but to target those muscles even more, you should do some bent over rows and bent over reverse flies with 8lb+ weights!

      • P

        I’ve noticed my back fat melting and abs pulling in. Can’t wait for next month’s challenge.

      • Yvette2255

        Good info on conquering back fat.

  • Fairy

    Couple questions. I cannot do a pushup or a plank on the floor. I have an L5S1 herniation that hasn’t given me problems in 13 years because I baby my back always, and doing the plank was bad for my back when on the floor. So, I modified by using the foot of my bed like I do for my push ups, but lowering myself by half, and I really feel that in my chest and arms. Is that reasonable? Or do you recommend something else? The floor is absolutely not an option. I also have bad knees. See, I’m fun.

    Next question, on Day 11 something happened that hadn’t happened before. By the 6th push up my head was pounding on the left temple only and up to the top of my head. I finished them, but it hurt. I did the plank as described above, and I thought my head was going to explode. I couldn’t bend down in any way, vertically or bending at the waist, without intense pain pounding in my head. I was not hydrated, had not had any food or water yet that day, it was stupid, I know, I will never do it again. I thought that was it. Today i hydrated and ate, 32oz of water prior. Pounding happened again. I finished Day 12 but only barely. Any thoughts to what is happening, cuz the pounding in my head was so bad i can’t tell you. My neck is proper form, my back is proper, not clue what I’m doing wrong, and it didn’t happen the 10 days before.

    • jaxgnat

      I get these. The doctor calls them exertion headaches

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  • Lisa Brown

    Tomorrow I will be on day 30 of the arm challenge and definitely notice a change in my muscle tone. THANK YOU!!!!! What do I do after the 30 days to ensure that my arms continue to become toner besides going from a modified pushup to a regular pushup.

    • shrinkingjeans

      You could look into the 100 push ups app/program! It’s pretty awesome!

      • Lisa Brown

        Thanks I will look into it.

  • EmiLee

    so just confused but what do you do once the month is over?

  • girl

    I love my shake weight

  • Maallini Doraisingam

    Hello i have started my 30 day challange but i am still confuse with the 2 sets and 3 sets. Does that mean,i have to double up the count for each exercise? Can you explain?

  • goaltobefit

    I just read the push up article and its says we should not do pushups everyday….how are we supposed to follow the calendar if we don’t do them everyday.

    • Gu

      As you can see, there are rest days..

  • Chrissieh

    I just stumbled on this site! You ladies are wonderful…you look like me. You look like you have been through kids and life and are now reclaiming your body. I’m starting a new routine after a few years off. I want to climb the 1/2 dome before I am 50. I turn 48 1/1/2015. I am worn out after walking a mile now so I have a ways to go!! Thank you for sharing!!

    • http://shrinkingjeans.net/ Sisterhood of the Shrinking Je

      So glad you found us, Chrissieh! Welcome to the group :) We’ll gladly cheer you on as you work toward your goal of climbing the 1/2 dome.

      Christy Mensi
      Founder/Editor
      The Sisterhood of the Shrinking Jeans
      http://shrinkingjeans.net
      Shrinking Kitchen
      http://shrinkingkitchen.com
      @shrinkingjeans
      @reallifeadv

      Check out our newest addition, the Shrinking Kitchen . Eat. Shrink. Drink.