31-Day Arms, Abs & Cardio Challenge

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How is it already a new month?! Hopefully, you've "enjoyed" our challenges so far this year (take a peek at them here)! Here's another new one for you. It's the 31-Day Arms, Abs & Cardio Challenge. This one has a little bit of everything for your arms and also cardio days. All reps are listed at 30 and you can do those 30 all back-to-back or split them into 3 sets of 10 each.

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 are advanced and this is too easy for you, you can double or triple each day. If this is too difficult, cut the time and/or reps down and work your way up. This challenge is totally customizable based on your fitness level.

Stay updated on all of our current fitness challenges here. Tag us on Instagram and use the hashtag #heandsheeatclean so we can follow along!

Arms + Legs Workout

Arms + Legs...My favorite body parts to train! Seriously, I LOVE leg day (if you haven't noticed from all the leg workouts on the website and brutal leg workouts in our She Sweats Workout Plans!) but arm day is a close second. I did this workout a few weeks ago when I knew I wouldn't be working out enough to split my days like normal. I ended up loving it although I kind of had to piece it together from what was available in the gym.

You can do this as a circuit workout (which means you go all the way through once before resting or you can split it up how I have it split). Make it your workout - remember the last two reps should be difficult but not impossible!

You can also do this workout at home, instead of the smith machine just use dumbbells or any kind of weight that you have available.

Join our "Spring Into Summer" Workout Challenge! Get more information here.

ARMS + LEGS Workout

3X10 smith machine squats
3X10 smith machine lunges
3X8 ez bar curl

3X12 step-ups
30 second butt kicks

3X10 overhead tricep extensions
3X12 tricep extensions (tricep kickbacks)
3X10 split squats

Right to Bear Arms {Arm Workout}

I went into the gym the other day and only had a short amount of time to do my workout before we had to leave for the airport. I threw this one together and ended up loving it! The supersets (explanation below) are great for saving a little time and they will leave your arms trembling! Don't forget to check out our workout plans that will give you 4, 6, or 12 weeks of workouts laid out for you!

Things to keep in mind:

• Choose a weight heavy enough that the last 2-3 reps are difficult but not impossible.
• Never sacrifice proper form!
• Warm up for at least 5 minutes prior to lifting (jog on the treadmill or dynamic stretching)

RIGHT TO BEAR ARMS {ARM WORKOUT}

Warm Up:

Bicep Curls 1 x 20

Workout:

EZ Bar Curls 3 x 10

Superset:

Isolated Bicep Curls 3 x 10

---- Seated Overhead Triceps Extensions 3 x 10

Superset:

Cable Rope Bicep Curls 3 x 10

---- Cable Rope Pulldowns 3 x 10

Superset:

Cable Straight Bar Curls 3 x 10

---- Cable Rope Overhead Triceps Extensions 3 x 10

Supersets are performed to trick your muscles and get the maximum effort you can out of each muscle group. To perform a superset, you do the intended repetitions for the first set of an exercise and then move on, without a rest, to the next exercise prescribed for the superset. You will take your rest after you complete the rep ranges of the two exercises. 

Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!