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Hey guys!

By popular demand, your challenge this month is all about those arms! Let get ’em strong, toned, defined, and beautiful! (So that we can carry 17 grocery bags in one trip because THERE IS NO WAY I AM TAKING 2 TRIPS!!!!)

These exercises target your chest, shoulders, triceps, biceps, and shoulders! It is quite amazing what you do do without lifting a single dumbbell.

I want you to ask at least 1 person to join you on this 30 day challenge! It’s easy to incorporate into your day – you can do the exercises all at once or just one at a time. Either way, just get it done! Here they are:

arm-circle-gif (1)

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The Conversation (171)

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  • Michelle Brandt says:

    Are there more GIFs illustrating the other moves for this challenge? I can’t seem to find them!

  • Kerri says:

    Is there an alternative to the up up down downs? They were fine in the beginning but now that the numbers are going up I find they really aggravate my neck (which I have problems with).

  • Karen Barksdale says:

    I am loving doing the 30 day challenges. Results are seen on me by day 8! What can I do after the 30 days to maintain what I have achieved. I am also doing the 30 day Ab challenge.

  • Chidinma says:

    I want to join

  • […] with a few Blogilates 30 day challenges. There are four that I found on Pinterest last year: arms, abs, butt, and thighs. I got about half way through the 30 days last time I attempted this, but […]

  • Karen says:

    why not have buns of steel and slimming arms for June

  • Winona Raval says:

    If I do this exercise four times a day, will I be able to see results within a week?

  • Winona Raval says:

    If I do this exercise four times a day, will I be able to see results within a week

  • Kay says:

    Only one GIF shows up… need to see the others please :)

  • Breanna says:

    I know a lot of people did not prefer to have a slower start pace, but for me this is perfect. All these moves are easy, yes, but if it starts too fast I know I will give up. I believe FOR ME this slower pace will help me be consistent. I’m ready to kill it!

  • A says:

    Hi! Would you upload gifs of the other exercises, please? Thank you! :•}

  • Erin says:

    Only one of your work out gifs are showing for this workout :(

  • AndyMandy says:

    Hello Cassey, could you please do a back challenge? I think we need something in order to target back fat and bra bulge. We’ve done almost every other muscle group, but not the back. You have said, and I agree, that girls tend to ignore the back as it’s more of a ‘guy thing’, but sculpting a stronger back will definitely help us pull off back-less dresses and remove bra bulge.
    Thanks!

  • Jessibelle says:

    I’m literally doing all the challenges from arms to legs.
    Like..I’m doing arm slimming challenge..then ab challenge and yeah! Wish meh luck I guess! 😉

  • zainab sajid says:

    How many sets are we supposed to do?

  • kate says:

    how would you do this??? 10 reps of something or just 10 at a time?? someone explain this workout to me im a noob

  • maqorong says:

    I love how you put rational goal for this exercise :*

  • Lauren says:

    Hey Cassie, I’m more concerned with trimming my tricep fat. Does this exercise target that too? I’m noticing that my biceps are starting to form already but my triceps are still flabby. How do I go about this please?

  • Ecb says:

    Does this help for building muscle or is it only good for getting rid of fat? I have skinny arms so would this be better with weights yo build up a bit of muscle?

  • Slava says:

    Hey! I’m eager to start my trainings, but I’m wondering, how many of the programs it is ok to combine at the same time?
    I mean, can I do “Sleek Arms”, “Butt Lift”, “Flat abs” all at once and not overstrain myself? Can I go further and add to that “Begginers plan”? Or better to stretch trainings over time (say, do arms and butt on monday, abs on tuesday and so on)?

    • Raashi says:

      I’m doing sleek arms, abs, and thighs.. it’s not overstraining and starts out easy. Even towards the end it’s not straining because you build up to that exercise.

  • Regina McIntyre says:

    So I´m almost done with the challenge. I did get a bit delayed because some days it was just too hard to add reps, so I just repeated the same count. Still, I´m feeling the results for sure and can even hold my half-cobra properly for the Beginners calendar´s Day 1, the whole time, where I couldn´t even get into the position before. It´s awesome. Hello abs, you´re next! ;D

  • emily lindmann says:

    If I do the arm, waist, thigh, stomach and butt 30 day challenges as well as burning around 100 calories by walking my dogs every day, will I see and feel results? I heard you’re supposed to do these 30 day challenges with the calendar but I’m not, will I still see results even though I’m not doing the calendar???

    • Te'ya Mitchell says:

      As long as you are getting at least thirty minutes a day you should be fine. I’m currently doing the arm and ab challenges and with the time left I usually do a cardio video and a full body if I have time.

  • Regina McIntyre says:

    Started with this today, because my arms are my worst weakness. First two moves went by themselves, but dang, those pulses hurt. Good to know it´s working! This´ll be hard, but I´m determined to push through.

  • Nicola Griffin says:

    Hi. Which of these exercises best targets “Bingo wings”?

  • Hanifah says:

    Does this get rid of excess arm fat?

  • Rebecca says:

    I didn’t find that the the first three exercises were working my arms, so I added 3 pound weights. Definitely feeling the burn.

    • Rebecca Evans says:

      I was thinking of adding 3lb weights too, did it work well?

  • Asha says:

    I started the sleek arm challenge and super excited. I’ve injured my knee badly and it can’t take any weight at the moment sooo I figured it’s time to build some strength in my arms and shoulders. I noticed a lot of comments regarding arm fat, I have excess fat on my arms so I’ll post at the end of the month and tell you guys if there was any changes. I’m doing the exercises in the morning and evening (day 2 of the challenge and it really does take just a couple of minutes each time, 3 sets each time since I can’t do any other form of exercise at the moment). I definitely feel something in my shoulder blades and my shoulders/back feel more open as opposed to hunched (Yaaay :) )
    Goodluck if you are doing this challenge xx

  • emilie says:

    hey does this challenge help with the bat wings? i have excess underarm fat i’d like to get rid of, i know you cant spot reduce but i’d like to add an arm workout in addition to my other exercises. Or what is the best workout for this area from cassey’s videos? thnx

    • D says:

      Tricepts and biceps excercises… And they work… I manage to get 1 cm less in my arms in two weeks with only the begginers calendar because I used to end so tired I can not keep pushing me trough this all time… but they surelly work… Hope this help…

  • Kelly says:

    Hi Cassey, I was wondering if you could recommend some exercises to help with underarm fat. I’ve been doing many of your videos for arms but I can’t seem to get rid of any underarm fat. Thanks~

  • magali says:

    Hi Cassey,

    Could you please do propose a series of simple exercises that can be made at work ?
    Thank you and have a good day!

  • raindrops21 says:

    Please, Cassey do 30 days obliques challange !!!!!

  • Alexis says:

    Would it be more affective to do all the 30 daychallenges, or the actually monthly workouts?

  • Natalia says:

    I can’t do a single push up without dying, so i hope this’ll help me :) ;D

  • Daija says:

    I really want to start this challenge. This would be my first time doing one of thesae challenges and I was wondering if they really work.

  • Kate says:

    How many of each are you meant to do in a rep?

    • amy says:

      Depends on the day. The calendar has the number of reps you’re supposed to do for each day for 30 days. Good luck :)

      • Liss says:

        But you just do xx of the different moves once? And the next day one more once? The first days seem too easy so i did 20 instad of 10 ect and i have no muscels in my arms so that made me think i did something wrong^^

  • Anne Mette says:

    Hey Cassey!

    I LOVE LOVE LOVE all of these 30 day challenges so I was wondering if you could make a challenge for a sexy back? Maybe especially for the lower back?

    I hope you’ll consider it!

    XOXO

  • […] I would like. I have been a fan of Blogilates for a long time now. I recently saw her posts about a 30 day sleek arm challenge and thought it looked like something I could do. I have started many challenges and quit after like […]

  • Holly says:

    Currently doing the 30 day abs, thighs, and arms workout (I tend to the arms and thighs in the morning, and then abs at night) and I’m loving it so far. I’ve just finished the beginners 2.0 calender and I’ve been watching what I eat, and I can feel the change. Maybe not completely visibly – although I am noticing some stretch marks on my stomach fading a lot more – but mentally I feel more happy, more energetic, and more determined to loose weight.
    Question though: If i’m doing all 3 of these 30 day challenges, do you think I should do something else, like maybe the beginners calender again?

    • zhanar says:

      If you want really good results try doing cardio for 20-45 minutes every day before you do these workouts and it should help to lose fat and the workouts will make you tone and probably build lean muscle.

  • Meanne says:

    Hi I don’t get this. How long should a 1 rep go? Please help. Huhu

  • Justine says:

    I’m on day 7 and i feel a difference already. Can’t wait to see the results at the end of that challenge.

    • Murphy says:

      Keep going! :) I will keep my fingers crossed for you <3

  • Kelli says:

    So, I work at a vet clinic and I decided to see if anyone wanted to start getting into better shape. We started with the 30 day butt life challenge now we are going to do the arm challenge.
    Thanks Cassey!!
    Sincerely,
    Vet Techs!

  • […] met regelmaat te sporten. Er zijn verschillende varianten te vinden online. Zoals bijvoorbeeld de 30 Day Sleek Arms Challenge van Blogilates of de 30 Day Arm Challenge van […]

  • Mary says:

    I’m on day three, and I’m already noticing a small difference. My arms already feel stronger and the shoulders look more toned. Thanks Cassie!! <3

  • Donna says:

    I started this awhile back on you tube but just found the challenge 4 days ago and let me tell you that it works great. Even on day 4 doing 22 of each I see results. So know I’m going to add the 30 day abs to it tomorrow. I can’t wait to start.

  • Nicole S. says:

    Cassie love the sports bra – where is it from?

  • Violet says:

    I’m on Day 21 of this challenge, and I haven’t missed a single day! This is the first time I’ve ever been able to stick to a workout challenge for more than 5 days, and I want to thank you, Cassey. You are inspirational and so fun and you understand beginners better than any other fitness instructor out there. Thank you thank you THANK YOU for this challenge, and never stop!!!

  • Olga says:

    I was expecting to start a new 30 days challenge today… And also, I haven’t been sent the new password so far:(

  • Queen says:

    Aw it’s May already :( I was expecting a new 30 day challenge workout. Not the whole body workout but the single body part one. So Cassey’s done with the Abs, Butt, Thigh, and Arms. Was expecting for the next one to be a 30 day challenge about sexy little Waist! Omg is it already too late Cassey? :(

    • Queen says:

      *Aw tomorrow’s May already :(
      Sorry about that. In our country it’s already May. Hope Cassey can still post a new Waist challenge :/

  • Kimberly says:

    Ahhh I finished!
    My arms look amazing–seriously. I started doing the first two moves with weights after they got pretty easy and now I’ve got some nice-looking biceps along with my rock-hard shoulders and triceps! Thank you, Cassey!!

    • Cassandra says:

      I’m about to start this,umm can i ask,example day 1,the numbers behind the workout is for us repeat 10x or we should do it 10 sets?
      help me pls,thanks:)

  • Nolwenn says:

    Hi! Thank you so much for this challenge!! Im not strong at all, particularly my arms, and all the 30 days arm challenges that i had seen before was with push ups, etc… but i can’t even do one push up! I was desesperate but then i found yours and its perfect for me! im so happy!

  • Gisela says:

    Starting this challenge today… Just finished 1st day!!! :) I’ll keep it up with the beginners 2.0 calendar.

  • Leigh says:

    I know I am a bit (ok a LOT lol) late in starting this but just saw it! somehow I missed this! I love toned arms and its an area I want to work on as I lose weight. Starting this today! Guess I will always be behind in the challenges but better late than never I guess. ha

  • […] for the award ‘most progress,’ though, goes to my lovely arms. I did Cassey’s 30 day sleek arms challenge along with her beginner’s calendar to pay tribute to my initial desire to beat someone at arm […]

  • Zsofia Nagy says:

    Can I just jump in at any time of the month, or do I need to wait for the end of the month to start the 30 day challenge?

    • jade says:

      i started today, it dosent matter when you start it

      • Zsofia Nagy says:

        Yes, I did that too! Thank you! :)

  • Deanne Jane says:

    Thank you Cassey! You really inspire me to do things… I love you!

    XOXO, Deanne

  • Wiki M. says:

    Hey Cassey could we possibly do a full-body challenge next month? Thank you if you are reading this and have a great day! <3

  • Petrinka says:

    I’ m genuinely in love with your clothes everytime…. Love this sports bra <3

    • Amelia says:

      Does anyone know where she got that sports bra? Im seriously in love with it. But im from Australia :/

  • Andrea Ang says:

    hey gals… i just wanted to ask how do u get the password for the workout plan. I’m really confused:(

    • acee says:

      You sign up for the newsletter sweetie, and you’ll get it every month. :)

  • […] 2. Blogilates – 30 day challenges […]

  • Erin says:

    I don’t know if anyone has recommended this, but…. can you please add all the 30 day challenges to the app?! I would love I can mark everything together and get notifications to do the challenges :) Love!

  • Reese Yarbrough says:

    I would love for you to do a Inner Thigh 30 Day Challenge because I need some extra help with my legs!!!

  • Khanh says:

    Can you let me know the meaning of the number in front. It means 10 times or 10 seconds ??

  • Claudia says:

    Hi!! I’m worry about something and I want your opinions…. I’m afraid to lose my menstruation if I do the workout each day… :( Is it possible?!?!

    • ale says:

      You will not stop menstruating. Your cycle will go on regardless of exercising or not. For me it alleviates the cramps.

    • Ena says:

      I think that can’t happen :)
      The only thing I can say from my experience is that when you start working out regulary, your menstrual cycle can change in a way that your period may be late or even come earlier. That’s because you’re body is adjusting on a change and that’s normal.
      Don’t worry, grab a mat and enjoy in your workouts!

    • Shay says:

      I don’t want to frighten you, Claudia, but my sister began her menstrual cycle around age 12 and largely due to the fact that she was so athletic (XC and track) she stopped getting it for a few years. But she has it again regularly now after a couple doctor visits and putting on a few pounds.

      I think this is mainly a problem for adolescent women who are highly physically active, not sure how old you are, but whatever your age, do not worry about stopping or experiencing changes in your cycle. Exercising daily is great for your overall health. If a problem occurs, see a Gynecologist, exercise won’t cause you to never get it again or something that extreme.

  • jasmyn says:

    wanna do it of corse you want to!

  • Kelsey says:

    Can you please somehow add to your videos the exact time that the workout consist of? like a video is 12:43 well some of it is you talking so that’s great but I need to count my time for exercise daily.
    Also anyway to put calorie burn on to your videos? Even an estimation? That would be SUPER!!!

    • Heather says:

      There really isn’t a way for her to estimate calorie burn because it is so different for every person depending on age, sex, weight, etc. Some peoples heart rates are higher than others during a workout. So it really depends on the person. A heart rate monitor is a good way to calculate your own calorie burn.

  • […] Sleek Arms Challenge– from Blogilates […]

  • Marie says:

    Do a muffintop challenge please!!! :D PS. I’m so in love with this 30 day challenges!

    • Ena says:

      I would also like that challenge. I’m really struggling with muffintop. :/

  • […] Wednesday- Jillian Micheals’ Shred it with Weights level 1, Jillian Micheals Shed & Shred level 2, Blogilates 30 Days Sleek Arms […]

  • olivia says:

    I subscribed to the newsletter twice and didn’t get a password!

    • Laurence says:

      She send it the last day of the past moth, so it depends when you subscribed.

    • Orsi says:

      Me neither :( did you figure out what went wrong?

    • Marija says:

      Check all mails, not just inbox.

  • […] 30 Day Butt Lift Challenge (1st Day) Link here – 30 Day Sleek Arms Challenge (1st Day) Link here – 1st Day of Blogilates Begginers […]

  • Jessica says:

    Hello, with it being wedding season soon (Mine is on June 6th), can there be a back toning month?I love these challenges!! Thank you! Since I’ve started doing your workouts/diet, i feel great, i look great, and i am exciting when i go clothes shopping!

  • Janila says:

    Why can’t I print your calendar. Is this a joke.

    • abbia says:

      off course you can!
      Just save as an image an print regularly
      I do this all the time

  • Katrina says:

    Hey Cassey,
    I am excited! Just wondering where you got the cute criss-cross front bra! Love it!

  • Mildred says:

    Maybe third time will be a charm. Please can you make a 30day flexibility/stretching challenge:)

  • Olivia says:

    Could next months challenge focus on the back? I love the 30 day challenges cause they don´t take much time to do :)

  • Edie says:

    I’m doing this one right now, but please can you give us a muffintop challenge next month? :D

  • Kayla says:

    Can we have an oblique challenge next month?!

  • Bshaier says:

    I’m going to do this with my friend the next month!

    Thank you so much!

  • Andressa says:

    I love the challenges! thanks Cassey <3

  • Laura says:

    Dear Cassey
    I have a question do the challenges work to slim down or do we have to try the work out plans?

  • Nathy says:

    haha, I love your sense of humor, Cassey! Love the pictures!

  • Lea says:

    I love these 30 day challenges!!!

  • Sunny says:

    Cassey, im really loving ur 30day challenges~ hopefully they will continue~ is a 30day back challenge next? Pls pls!

  • Jennifer says:

    Hi girls!
    I hope you can help me. I’m a bit chubby and want to change that. Currently I’m working on eating healthier. But I know that sport is also an important part! Is it “enough” to do all these 30 Day Challenges as a complete workout or do I also have to do special cardo training to lose fat and build up muscles?

    – sorry for any mistakes because I’m German :)

  • Faith says:

    Thank you!! This is so good. Just wondering does anyone know where she got her sports bra from?

  • Alia says:

    Anyone else not recieve an email with the April calendar password. I know what it is now, but I had a lot of problems accessing the Blogilatrs site with it’s constant redirection to everywhere but the calendar?!!!

  • Nikki says:

    Hi Cassey, I have a question to you and all the girls. When it is the week of the month, are you still going to exercise everyday?

    • Celine says:

      Hi Nikki, Cassey actually made video about it, and what she does/ what helps with cramping and such.
      https://www.youtube.com/watch?v=KhFlKO-rRlw is the link :).
      Most of the time I do the excersises, but swap core day with something else, so it doesn’t bother me as much.
      Hope this helps

  • Jo says:

    is there a video for this???

  • Anna-Kaisa says:

    Love the sports bra! So cool! <3

  • […] Anyone else interested in this sleek arms challenge? […]

  • Amy Chen says:

    Day one complete! ☑️

  • Giselle says:

    Iiiiiiiiiiiieeeii, tks Cassey! =D

  • Nikita says:

    Is there a video of the 30 day challenge on YouTube? I couldn’t find it :(((

  • sunitabanthia says:

    hi cassey i follow u like anything n do all your wouts it helped me alot but sometimes gives pain oh extreme pain but love u for that how to watch youe new videos

  • Lynn Schmitz says:

    April password ??

  • Mariam says:

    Do we have to do 10 arm circles one way and 10 arm circles the other way? Or 5 and 5?

    • Fien says:

      I personally do 10 each way… 5 Is a bit too less. In my opinion. :)

  • Fien says:

    It says we have to do the amouny of reps that are given. Does that mean we just have to do 10 arm circles for example or 10x the rep? (If so, how many circles is 1 rep) x

    • taerilee says:

      no, it’s ten as you have to do ten. So for example, ten arm circles on the first day? You do 10 of them. Then 11 on the next day? You do 11. :)

    • Gabi says:

      Yeah, I’m confused about this too. 10 of everything on the first day seems too easy, but 100 of everything on the first day seems ridiculous.

    • Amber says:

      I dont understand the reps either. Can someone explain?

      • Tae says:

        The idea is to add this to your regular workouts

  • sidra says:

    Super excited to do the challange and follow the aprilates ….. love u cassey and ur work….giving us a veryyyy easy platforms. …

  • Andrea says:

    Yes, yes and YES! I’ve been waiting for this arm challenge since the start of the year when Cassey first started making these fun 30 day challenges :) I love working my arms, and my knees have been hurting so bad lately so giving them some rest will be super nice! Can’t wait to get started!

  • Alyssa says:

    Awesome! I’m going to do this this month! I wasn’t as good with last months challenge but I really need these arm exercises! Thanks Cassey!

  • Erin says:

    Looks like I’m not the only one who didn’t receive the password for April’s workout calendar! Hope it comes soon.

  • Eli says:

    Thanks cassey wohooo

  • Cynthia Canaria says:

    You’re fricken amazing! Thankful for you and all you share with me and The rest of your fans!!

  • Ashley says:

    I’m so excited for this challenge! I can’t wait, brilliant idea Cassey!!

  • Dee says:

    Sorry for the misspelling of your name……Thanks Cassey!

  • Dee says:

    I will be doing these suggested “ARM” exercises everyday. Thanks Cassie!!!

  • Amber says:

    Could you add these challenges to the app? I’d love to be able to check them off there instead of on paper… I always have the app with me!

  • Marketa Frycova says:

    Hi Cassey, I’d like to ask you to take part in my research that I’m doing for my Master’s thesis. It’s about what influences the relationship between YouTube Stars and their subscribers. There are only 7 questions and it shouldn’t take you more than 10 minutes.
    This is the link to the research form: http://goo.gl/forms/tTwUZJ2Ev7 but if you like, I can send you the questions to your e-mail.
    Your help will be much appreciated…
    Thank You
    Marketa

  • Josie says:

    Thank you Cassey! We POPstars appreciate everything you do for us. Looking forward to doing this and would love to see a 30 Day Waist Slimming Challenge in the future. Much love x

  • Desi says:

    I can’t wait for my book to come in the mail!! I bought it right away. I’m super excited for the bag too! :)

  • Leonie says:

    So giving this ago! Thanks

    Leonie ♥ IkonikBeauty

  • Barbara says:

    Thanks Cassy, i start on April fools :-)

  • Ashlynn says:

    I am exited to start the new month with new workouts and new recipes . Thanks Cassey!!

  • Ash says:

    so excited for this!! I love the shape my shoulders are taking on….my “thing” for this summer is soooo gonna be racerback nd string vest tops to show them off!!!

    id love to know where I can get that workout bra, please let me know!!!! xx

  • miriam says:

    oh my god Cassey where did you get that workout bra!!!

  • Raissa says:

    Yaaay! *-* Thank you! I’ve been doing the challenges since “Bubble Butt” and they all are amazing and I really can tell they work for me :D Thanks! Cassey you are a precious lady ;*

  • Emily says:

    Love your top! Thank you Cassey, I decided, that I will push harder in April, and do 30daychallenge for abs, butt, thights and arms! :D

  • Ally says:

    So excited Thank you for doing arms this month!!! *-* To a great April!!

  • Gintarė says:

    Yaaaaaaayyyyyyyy!!!!! A challenge for arms!!!! Sooo excited and can’t wait to start :D

  • Talia says:

    So excited for this one. 6 Minutes to sexy arms is my favourite workout as I don’t have to jump around or be on the floor too much ( lack of room!) I also have a party on 3rd May so this gives me a perfect target!

  • carrie zhao says:

    thank you cassey for this calendar i would be looking forward to excercise over my spring break !!!! can’t wait !! <3

  • Anisa Wichita says:

    Yeaaayyy tthank you so much cassey!! i previously did the 30 day, thigh, abs and butt, and now my workout is complete!! you are an inspiration to me, thank you :)

  • Bok says:

    Thanks for this Cassey. It’s what I need. Have been doing the other 30 days challenge and it totally works. I’m at the tail end now so it’s getting tougher each day but good stuff! Many thanks. :)

  • MSM says:

    Yei!! Thank you!! Do the next one for the calfs!!! Please!

  • Christina R says:

    Yes!!!!! I love working my arms!!! Been waiting for an arm challenge since finishing the ab challenge

  • Aeiman says:

    Does anyone have the password yet?

  • Hey cassey, how often do you keep your weight training to cardio ratio? :)

  • Susie says:

    Awesome! Thanks. Next I would love a muffin top month that targets all the way around the waist – front, sides and back – all in one month!
    Thanks!

  • Grace says:

    I am in love with your top!

  • Annika says:

    I haven’t been sent the password yet?

  • Caity says:

    I’m so excited for this months challenge! Gonna get my best friend to do them with me! Please send the email for the aprilates, i’m dying from waiting.

  • Michelle says:

    I need the password :( :!

  • Aeiman says:

    Cassey, Pleaseeeeeeeeeeeeeeee send the e mail for the Aprillates Im dying!

  • Aeiman says:

    Omg! I’m doin this with my friend!! Yassssssssssss!

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