30-Day Arm Challenge

I came across this challenge at the perfect time, because a few days ago I was just thinking to myself “I really need to tone my arms more before summer”. Fitness Magazine has created what looks like an excellent 30-day Arm Challenge to get your guns blazing just before summer!

This arm challenge is broken down into four weeks: Week 1 is all about body-weight basics, Week 2 adds dumbbells, and Week 3 mixes body-weight and dumbbell moves to build can’t-stop-won’t-stop endurance. Week 4 combines body-weight ~flows~ with some weighted moves to tone your arms to perfection.

The first day of each week, you’ll only do one exercise. But on the second day, you’ll do exercises from both Day 1 and Day 2. On Day 3, you’ll do the exercises from Day 1, Day 2, and Day 3, and so on. On Day 6 of each week, you’ll ditch the exercises from earlier in the week and focus on fine-tuning work, and on Day 7 of each week you’ll do a push-up challenge, so you can gauge your progress and start feeling strong.

The challenge details are listed below:

30 day arm challenge

 

The chart above shows what you need to do each day to follow along. Go to the Fitness Magazine site for video instruction on each move along with the number of suggested reps for each day. We will be starting this challenge May 1st and hope you will join along with us. Post your comments and pictures of your results on our ScullyFit Facebook Page or in the comments section below. Good luck!

 

www.scullyfit.com

Tabata Tuesday: 30 Minute Workout from Pumps & Iron

This workout is brought to our ScullyFit residents by Nicole of Pumps & Iron.

A tabata is four minutes long: 8 rounds of 20 seconds of work and 10 seconds of rest. For this workout, each tabata will consist of two exercises that you’ll alternate between: Exercise 1 for 20 seconds, rest for 10 seconds, Exercise 2 for 20 seconds, rest for 10 seconds, Exercise 1 for 20 seconds, etc. So even though there are eight rounds, you’ll only do each exercise four times.For each superset, you’ll do a 4-minute tabata: 8 rounds of 20 second of work and 10 seconds of rest, alternating between the two exercises each work round. Once you’ve gone through all four supersets, start back at the top, completing a total of two rounds (= eight 4-minute tabatas total).

Once you finish the first tabata, rest for 30 seconds (ish) and then move right onto the second tabata. In total, it will take you just over 30 minutes to complete the seven tabatas (taking rest into account).

tabata workout,

 

www.scullyfit.com