Arm workout challenge – sun’s out, guns out

Alright, folks, the sun is out in Oz and it’s trying in Cali, so let’s get those Madonna arms happening with this 10-day sun’s out, guns out arm workout challenge. You’ll need some light hand weights for a couple of the exercises. If you don’t have weights, get creative and use tins/cans or something similar to add a little weight to the movements.

We’ve got four exercises for you and 10 days to increase the reps. We’ll be doing lots of cheerleading over on Instagram (@FreeSpiritedSisters) and posting the challenge on our story each day, so jump on and follow along with us. Let’s do this!

Exercises

Tricep dips

Tricep dips arm workout Free Spirited SistersArm workout Free Spirited SistersFind an area that is raised, like a small wall or curb and place your hands close to the sides of your body on the wall (etc). You can have your legs straight out in front, or stacked (as in the pic) for a little extra. Engage your core and bend your arms to lower your booty. Press into the hands and squeeze the arms to raise yourself back up. Repeat for the number of reps for the day according to the chart below and feel good about yourself because you’re doing it!

 

 

 

 

 

Push-ups

Arm workout challenge free spirited sisters

plank push up arm workout challenge Free Spirited SistersStart in plank with the arms wide or closer together (hands under shoulders, like chaturanga – my fave!). Engage the core and lower down without letting the elbows splay out. Press into the hands to push back up. Push-ups can be done with the knees on the floor also. Repeat for the number of reps for the day according to the chart below and tell yourself you’re awesome!

 

 

 

 

Squat shoulder press

Arm workout challenge free spirited sisters

Arm workout challenge free spirited sisters

Start standing with feet hip-width apart with weights in your hands held above your head, hands in line with shoulders, palms facing forward. Squat and lower the weights to your shoulders then stand back up straight and press the hands/weights back to the starting position. Repeat for the number of reps for the day according to the chart below and remember how much of a badass you are!

 

 

 

 

 

Bicep curls

Arm workout challenge Free Spirited SistersArm workout challenge Free Spirited SistersI loooove bicep curls. These are what get me the Madonna arms I love so much! Start standing with weights in hands, palms facing forward, arms just slightly away from your sides. Squeeze the weights and bring them up to your shoulders. Slowly release back to your sides. Repeat for the number of reps for the day according to the chart below and visualize those awesome guns!

 

 

Have fun!

Love,

Claire.

Arm workout challenge Free Spirited Sisters
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