4-week challenge that can help you sculpt your arms

Toned and sexy arms are a dream of every woman. They look sexy and attractive. That’s why women are ready to spend a lot of time at the gym and perform all the exercises they can to get arms like these.

We all know that to make our arms toned we should develop healthy eating habits and perform special exercises which will strengthen our muscles. Push-ups are the most popular and effective exercise for this case. Unfortunately not all women can perform this exercise since it’s rather hard.

Today we have something special for those who want to have strong and toned arms but don’t know how to do push-ups. We offer you a 4-week challenge which will help you to perform this exercise correctly and will provide you with sexy arms. It includes a number of effective moves which you can perform even at home. Try our challenge and you won’t regret it.



#1. Burpee

Image result for Burpee

– Begin in a squat position with hands on the floor in front of you.

– Kick your feet back to a pushup position.

– Immediately return your feet to the squat position.

– Leap up as high as possible from the squat position.

#2. Jump Squats

jump squats - South Beach Diet

– Stand with your feet shoulder-width apart.

– Start by doing a regular squat, then engage your core and jump up explosively.

– When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.



#3. Frog Jumping

Exercise of the Week: Frog Jump | Eunicakes

– Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.

– Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again.

#4. Bicycle Crunches

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– Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).

– Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.

– Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.