Oct 272014
 

shoulder press with weights one foot30 Day Gorgeous Arms Challenge

I love having tones arms. you know – no jiggle when you wave. Sculpted shoulders that look super hot when I’m wearing my tank tops. But even more important than feeling toned & gorgeous, is that my arms are STRONG.

And when you exercise your arms and shoulders you are moving them in many directions that keep the joints oiled and your movements free.

So, if you want strong and gorgeous arms – take this 30 day challenge.

30 Day Gorgeous Arms Challenge

Start Date:_________________                         End Date:______________________

Beginner

Monday & Thursday – 10 push-ups or 10 back extensions, 10 shoulder presses

Tuesday & Friday – 10 second plank, 10 bicep curls (use tea towel, weights or band/tubing)

Wednesday & Saturday –10 triceps extensions, 10 lateral raises

Sunday – rest or combine all three

Intermediate

Monday & Thursday – 20 push-ups or 20 back extensions, 20 shoulder presses

Tuesday & Friday – 60 second plank, 20 bicep curls (use tea towel, weights or band/tubing)

Wednesday & Saturday –20 triceps extensions, 20 lateral raises

Sunday – rest or combine all three

Advanced

Monday & Thursday – 40 push-ups and 40 back extensions, 2 sets of 20 shoulder presses

Tuesday & Friday – 60 second plank, 2 sets of 20 bicep curls (use tea towel, weights or band/tubing)

Wednesday & Saturday –2 sets of 20 triceps extensions, 2 sets of 20 lateral raises

Sunday – rest or combine all three

 

Crazy Fun – Bonus

Monday & Thursday – 40 push-ups and 40 back extensions, 3 sets of 20 shoulder presses, 100 jumping jacks

Tuesday & Friday – 2 minute plank, 3 sets of 20 bicep curls (use tea towel, weights or band/tubing), 20 burpees

Wednesday & Saturday –3 sets of 20 triceps extensions, 2 sets of 20 lateral raises, 1 minute of basket ball jumps

Sunday – rest or combine all three

Don’t forget to stretch after all exercises

 

 So how do you get started on the 30-Day Full Body Fitness Challenge?

  1. Print off this sheet and post where you will see it.
  2. Get a few friends to join in for accountability and motivation
  3. Stay in the healthy link and hang out with some “cool healthy chicks”  sign up for HERE for free
  4. I look forward to seeing you all for the challenge…if you missed the start date, no worries, join in anytime….

Pick a level

Pick a level and jot down your start date.  If you at any time want to move up a level or down a level…by all means do so.  Just keep it up for 30 days and then click on the next 30 day challenge to keep you motivated.

Countdown and cross off your days….

30  29  28  27  26  25  24  23  22  21  20  19  18  17  16  15  14  13  12  11  10  9  8  7  6  5  4  3  2  1

A couple of things

  1. Record your start date…consistency is key!!! Keep track by crossing off your days
  2. Know your limits and use proper technique. See you-tube links and written links below to help you out.  Proper form is crucial for your success and to also avoid injury. Don’t compromise form to get to your number.  Take a break and continue when ready.
  3. To further maximize your results keep up with any cardio that you are currently doing or add a minimum of 30 minutes at least 3 times per week.  Interval training is great but again start slowly and build up.
  4. If you are new to exercise, consult with your physician to get the go ahead

 How to links

Love your Triceps  

 How to do a Plank  

 Plank Challenge  

Exercises for Sculpted & Sexy Shoulders

Condition your CORE – Thanks to Planks

Pump it UP workout 

 Stretch it OUT  

 

sittingTanya Morrison has been in the Health/Wellness and Fitness Field for over two decades and has coached and trained many clients during this time. She is a certified Personal Trainer, Precision Nutrition Coach, Pilates/Aerobics/Yoga Instructor and more. She is the creator of the Busy Mama Reboot 28 day program, 10 Day Body Reset Detox, 30 Days to a New You, Holistic Weight Management System and many more on-line programs. To find out more about these life changing programs check out the testimonials and information at www.moveyourbody.ca

Tanya has created FREE Healthy Living Challenges that you can sign up for HERE, because even though we know all this “healthy stuff” it’s good to be reminded to keep it in our awareness. Tanya created the Busy Mama Healthy Mama Facebook page so that like-minded mama’s could get great healthy information and recipes in a fun and light-hearted way.

Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending, the 21 Laws of Irrefutable Fat Loss, How to Get Rid of Cellulite and more. Her blog, www.tanyamorrison.ca  has lots of great articles to help you navigate your way to the healthy life you want, tons of recipes and great tips!

Tanya presents High Performance Nutrition for Kids and Teens, How to Become an Efficient Fat Burner, hosts Raw Smoothie Parties and many more presentations. Please contact her to set up your presentation.

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