Sisters in Arms Challenge

Join us for this 10-day arm workout challenge, and be sisters in arms! We’ve put together a fun workout for your guns that increases in reps over the length of the challenge. It’s easy to fit into your busy schedule, taking just a couple of minutes a day. Sometimes even a small change makes a world of difference and might just give you the passion to take your fitness to the next level. We’re here with you… sisters in arms!!

The exercises

Tricep dips

With your back up against a stable chair or bench, place your hands behind you as you extend you legs to the front.

Bend your elbows and lower yourself down until your elbows are at 90 degrees.

Straighten your elbows and return to starting position.

Tricep Dip start Free Spirited SistersTricep Dip lower Free Spirited Sisters









Start in a full-plank position with your hands on the ground a little wider than shoulder width apart.

Have your feet around hip-width apart.

Keeping your body in a straight line and core engaged, lower yourself so your elbows are at 90 degrees.

Return to starting position.

Pushup start Free Spirited SistersPushup lower




Shoulder press

Standing with feet hip-width apart, hold a pair of hand weights in each hand at shoulder level.

With palms facing forward, exhale and push the weights upward.

Return to starting position.

Shoulder press start Free Spirted SistersShoulder press up Free Spirited Sisters






Upright row

Standing with feet hip-width apart, hold your hand weights in each hand at thigh level.

With palms facing toward your body, exhale and push your elbows out as you pull the weights upwards toward your chin.

Return to starting position.

Upright row start Free Spirited SistersUpright row up Free Spirited Sisters








The Challenge

Sisters in Arms Challenge Free Spirited Sisters