30 Day Arm Challenge

One of the things I really want to try and do more of is strength training/weights. I feel like that is the one piece that I don't focus on enough that may help give me the shape/toning I would like, as well as help in losing some of the unwanted pounds. However, I do find it really hard to squeeze in on top of my runs, Interval Conditioning class at the Y, and all the non-exercise related things I am responsible for in my life!

As I was going through my pins on Pinterest over the weekend, I noticed I really do have a handful or quick workouts that would target this goal. Maybe if I try just squeezing in 15-20 minutes before or after a run, it will become part of my routine and not seem like something I have to find more time for?

I decided to start with a 30 day arm challenge. There are a couple of reasons I thought this would be a good place to start - it will not (or should not) affect my legs for running long, and tank top season is coming up! I will be following this plan. Initially I was going to mix it up with another plan to include planks, but the rest days didn't line up and the other plan was 2 or 3 sets. Ultimately, I decided to just follow the one plan - and I felt like this one was more inclusive.





 

I know it is hard to read, so here's is a quick run down!

push-ups, chair dips, bicep curls, punches (timed)

 

Day 1: 5, 5, 10, 10 sec

Day 2: 2, 8, 15, 15 sec

Day 3: 10, 10, 20, 20 sec

Day 4: Rest

Day 5: 12, 15, 30, 25 sec

Day 6: 15, 20, 40, 30 sec

Day 7: 18, 25, 50, 35 sec

Day 8: Rest

Day 9: 20, 30, 55, 40 sec

Day 10: 22, 35, 60, 45 sec

Day 11: 25, 40, 65, 50 sec

Day 12: Rest

Day 13: 28, 50, 75, 60 sec

Day 14: 29, 55, 80, 65 sec

Day 15: 30, 60, 85, 70 sec

Day 16: Rest

Day 17: 35, 65, 90, 75 sec

Day 18: 36, 70, 100, 80 sec

Day 19: 38, 75, 105, 85 sec

Day 20: Rest

Day 21: 40, 80, 110, 90 sec

Day 22: 42, 85, 115, 95 sec

Day 23: 44,  90, 120, 100 sec

Day 24: Rest

Day 25: 45, 95, 125, 105 sec

Day 26: 46, 100, 130, 110 sec

Day 27: 47, 105, 135, 115 sec

Day 28: Rest

Day 29: 48, 110, 140, 120 sec

Day 30: 50, 120, 150, 150 sec

 

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Just for fun -  before pictures. They are not the best quality, nor are they easy to post. However, I think it will be fun to see the difference in 30 27 days.  Current arm/bicep measurement is 11 inches.

 

 

 

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I know it is already April 3; but let me know in the comments if you'd like join in! :)