Monthly Challenge: Dream Arms Challenge

WANT A FREE HIIT EBOOK?

Join our newsletter and get the instant download. We never spam you - we only bring you the best workouts and recipes each week! Click here to join now.

Note: We're on Snapchat now! You can find us under hesheeatclean. We will be posting more of our meals, workouts, and money saving tips! Also, follow us on Instagram, Facebook, Pinterest, and Twitter!

---

I've really been taking a look at my upper body these last couple weeks and wanted to challenge everyone with a quick monthly challenge for September. Feel free to break these into sets and rep them out to get to the appropriate number of each exercise. Also, make sure that you try to work them in on days that you are actually doing upper body in the gym.

This challenge was designed to be something that you do in addition to your normal workout (which is hopefully one of our workout plans!) but make sure to take appropriate rest days and do not over-train your arms.. We have 4, 6, and 12 week workout plans for all fitness levels!

Tag us on Instagram and use the hashtag #heandsheeatclean so we can follow along!

PS - Miss one of our challenges? Try these:

• Bikini Body Burpee Challenge
• Perfect Your Core Plank Challenge
• Push (Up) Your Way to a Perfect Chest Challenge
• A Lil' Bit of Lunge Challenge

Monthly Challenge: A Lil' Bit of Lunge Leg Challenge

So who couldn't use a little reminder that lunges are a toned tushie's best friend? Here's a challenge to get you rolling! Don't forget... these challenges are meant to be in addition to all the fun of your normal workout (which is hopefully one of our workout plans!). You can also stack the challenges from previous months!

Here are a few notes about the exercises:

• Walking Lunges - Just that! Keep walking as you lunge forward. However, don't use momentum on your next lunge. Stop at the top and then extend your other leg.
• Step Through Lunges - Essentially the same as a walking lunge but with these you get to use momentum! As you bring your legs together, the leg that you are stepping on to do your next lunge with come up to your chest and then down in the lunge.
• Kickout Lunges - Again, these are walking lunges but as you step up, straighten your back leg, essentially kicking your leg out, and squeeze for 5-10 seconds each time.
• Forward Lunge with a Pulse - Walking lunges, but as you are in the lunge, go slightly deeper, hold for 2 seconds and back up.

Here's the actual challenge:

Good luck!

Monthly Challenge: Push (Up) Your Way to a Perfect Chest

WANT A FREE HIIT EBOOK?

Join our newsletter and get the instant download. We never spam you - we only bring you the best workouts and recipes each week! Click here to join now.

Note: We're on Snapchat now! You can find us under hesheeatclean. We will be posting more of our meals, workouts, and money saving tips! Also, follow us on Instagram, Facebook, Pinterest, and Twitter!

---

Ever wondered how you sculpt the perfect chest and front of your shoulders at home? No worries, we are here to help! All you need for the Push (Up) Your Way to a Perfect Chest Challenge is yourself and a bench or elevated platform - you can even use a stair!

For the purposes of the challenge, we define the following:

• Almost-There Push Up - Arms directly under shoulders, straight line from head to behind, core engaged and pulled in, utilizing knees
• Push Up - The Classic Push Up - Arms directly under shoulders, straight line from head to behind to feet, core engaged and pulled in
• Incline Push Up - Hands on elevated platform, arms directly under shoulders, straight line from head to behind to feet, core engaged and pulled in
• Decline Push Up - Arms directly under shoulders, straight line from head to behind to feet, core engaged and pulled in, feet on elevated platform

This challenge was designed to be something that you do in addition to your normal workout (which is hopefully one of our workout plans!). We have 4, 6, and 12 week workout plans for all fitness levels!

If you can do a "Classic" Push Up, challenge yourself to replace the Almost-There Push Ups with regular Push Ups.

Note: Please do not begin any workout routine before consulting a physician to ensure you are healthy enough to exercise.

Tag us on Instagram and use the hashtag #heandsheeatclean so we can follow along!