The 7 Day Arm Challenge

Hey guys!

So far this month you have:

  • Toned and revealed your abs.
  • Lifted and plumped up your glutes.

Are you feeling strong? Healthy? Like a force that can’t be stopped? All of the above, hopefully! Let’s see what we’re working on this week:

The 7 Day Arm Challenge!! 

That’s right. It’s time to strengthen and tone your upper bod. For 7 days, we’re gonna really push the limit for your biceps, triceps, shoulders, and upper back.

You know how this is gonna go. By now, you have 20 to 30 minutes of your daily routine dedicated to working out. So keep it going!

I am sooo excited for the #7DayArmChallenge. And a little nervous TBH because I know lotssss of pushups are coming. But IT’S FINE. EVERYTHING IS FINE.

Anyways, here’s the graphic that you’re going to want to print out:

Save 7 Day Arm Challenge


Purpose: To sculpt and tone your arms in 7 days!

Begins: Monday May 18, 2020

Ends: Sunday May 24, 2020

Length: 7 days

Daily commitment: 20-30 min

How it works:

  1. Day 0: Save the challenge graphic and upload it to Instagram or TikTok and let everyone know you’re doing this! Make sure to hashtag #7DayArmChallenge and tag @blogilates.
  2. Day 0: Take a before picture or video of your arms.
  3. Day 1-7: Complete the workouts listed for the day. You can even film yourself doing these and have a cool progress video that you can upload to Instagram, TikTok, or YouTube at the end of the week!
  4. Day 1-7: Make sure to drink at least 64 oz of water a day for all 7 days.
  5. Day 1-7: Make sure to reduce your intake of refined/processed carbs (bread, crackers, cereal, pastries etc.) and replace with whole vegetables and fruits for 7 days.
  6. End of Day 7: Take an after picture or video of your arms and upload the results to Instagram, TikTok, or YouTube! Make sure to include the #7DayArmChallenge hashtag and tag @blogilates so other users can find the challenge!

Day 1:

Lean Arms Cardio Pilates (20 min)

Day 2:

Lean Arms Cardio Pilates (20 min)

Day 3:

Lean Arms Cardio Pilates (20 min)

Day 4:

Lean Arms Cardio Pilates (20 min)

Beautiful Arm Sculpt (10 min)

Day 5:

Lean Arms Cardio Pilates (20 min)

Beautiful Arm Sculpt (10 min)

Day 6:

Lean Arms Cardio Pilates (20 min)

Beautiful Arm Sculpt (10 min)

Day 7:

Lean Arms Cardio Pilates (20 min)

Beautiful Arm Sculpt (10 min)

Where to find the videos:

I will upload the full length videos to one day BEFORE you actually have to do them. This will give you a chance to preview the moves.

I will also upload cutdowns of the moves for quick viewing on Instagram and TikTok the day before!

What’s that? Feeling EXTRA?! 

If you want to be active for 45 min a day, but STILL wanna complete the #7DayArmChallenge, no worries. Here’s your May Workout Calendar 🙂 I’ll also be linking the new videos to Coda so feel free to follow the calendar there if you prefer!

Save ImageClickable PDF

If you’re doing the #7dayarmchallenge exclusively, then no, there are no rest days. But if you’re doing the May workout calendar, feel free to designate one rest day a week. You can pick any day you would like!

Good luck!

20 thoughts on “The 7 Day Arm Challenge”

There are 20 comments posted by our users.

Leave a Reply

Your email address will not be published. Required fields are marked *

  1. Chiyomi says:

    Just finished day 1 on this arm challenge, and I’m finding my wrists are REALLY hurting, even after adjusting to make sure they are under my shoulder and I got a thicker/cushier mat too. I want to keep going with this challenge, do you have any suggestions? I also felt a lot of wrist pain when I did the 21 day challenge too.

  2. Nicole says:

    Hi Cassey!I want to get rid of my arm fat very very badly.I want to ask how many times should you do the exercises in 1 day?And btw I am new to your channel!Does the exercises get rid of armpit fat too????????

  3. Mai says:

    Hi Cassey! I’m having confusion rn coz i don’t know what to choose. If its the 7 day arm challenge or the 30 days sleek arm challenge. I reallt want to get rid of my arm fats and i want to have a toner and slim arm. Please help me to decide. And actually I can do heavy load workouts especially for the arms. Please help. Thank you in advance! Godbless 🙂

    1. Sade Akintunde says:

      Great workouts

  4. Diana says:

    Hi! I’m brand new in your blog. Found it by accident. I have been doing the 7 day AB Challenge and already see results, but the link its not working anymore. Any feedback on that?
    BTW, happy to see more challenges here.
    I’m in Portugal, if that hepls.
    Thank you.

    1. Jackelyn Ho says:

      Hi Diana! The 7 Day Ab challenge should still be working:

      1. Diana says:

        Hi Jackelin. Thank you for the feedback. I kept trying and the next day was working 🙂
        Thank you once again.

  5. Phua says:

    I plan to do the AB, GLUTE and ARM challenges at the same time. Are there any concerns for doing so, like risk of injury?

    1. Sarah says:

      I plan on doing the same this week! How did it go for you? I came to the comments to see if anyone else did them all at once. 🙂

  6. Lizie says:

    I’ve been sick the past few days but I’m starting today!

  7. Deborah says:

    I’ve heard you’re supposed to give a group you’ve worked out heavily a rest day and work on a different group. How did you come to the conclusion you can work the same group heavily every day and not get injured?

  8. Lee says:

    This murdered me. My upper body is pretty weak as it is, then add on the fact that I have 50 extra lbs of unnecessary adipose tissue on my body, and you get a dead girl. I’ve been neglecting my health for the past 2 years, almost, and mayyyybe this isn’t the best way to get back into it… but oh well, it’s just 7 days. And then I’ll keep taking things 7 days at a time until I’m where I want to be 🙂

    1. Every small step counts. Keep pushing ahead and you will see the results 🙂

  9. Eli says:

    Hey, today I started the arm challenge but my right arm is REALLY strong and I can do the workout well while my left arm is really weak and I need the adjustments. Is there anything I can do so to workout both arms equally during the arm challenge?

  10. Kiara says:

    This one ends on my birthday, I’m ready!!! 🔥💪🏻🔥

  11. Lizzylay says:

    Lol, it might be hard to remember the changes you made in each round. Well, maybe not; the more I do it. Looks so tough!

  12. Valeria González says:

    Hi Cassey! I loveee your programs, I would want you to help me losing inches in my waist without losing inches in my hips.. Can you suggest me a plan for that? Thank u!

  13. Rose says:

    Thanks, Cassey! This really helps. Thank you for always giving us free workouts.
    Lots of love from the Philippines.

  14. The long-awaited arm challenge! Who else saw this coming? 🙂

  15. Cristal says:

    OMG I can’t believe there is no praying pulsers? So that’s mean it is gonna be si intense there is no need of the prayings? So scarexciting! (Thanks Cassey)