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 can 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!
You can download and follow the calendar below!
1. Arm Circles (Golf Balls)
Draw mini golf ball circles with your arms! Keep your palms open the whole time! Do not drop the golf ball. Targets your shoulders.
2. Arm Raises
Palms open, raise your arms up and down! Pretty simple. Targets your shoulders.
3. Single Chest Press Pulse
Bring your elbows together. Imagine you are holding onto a $100 bill. DO NOT DROP IT!!! Hands in a prayer position. Now take your elbows from chest height to nose height! This targets your chest, your biceps, and shoulders!
4. Half Cobra Pushups
Place your hands underneath your shoulders and lengthen your body on your mat. Pressing through your palms, lift your chest off the ground and stop when your elbows create a 90 degree angle. Make sure your elbows are TOUCHING your ribcage the whole time. Targets the triceps and chest.
5. Up Up Down Downs Start in plank on hands and toes. Beginners, go on hands and knees. Bring your right elbow down to the floor, left elbow down, then press your right palm where your right elbow was, press your left palm where your left elbow was and now you’re back in plank! That’s one Up Up Down Down. When you’re half way through your reps, start going down on your left side first to even out your body. Targets chest, shoulders, and core.
HAVE FUN! The hashtag for this challenge is #30daysleekarms. Now go post a pic of the calendar and ask your friends to join in! I’ll be liking all of your pics tonight 🙂
206 thoughts on “30 Day Sleek Arms Challenge”
There are 206 comments posted by our users.
Where are all the arm moves in gif form?
I will start doing this tomorrow, i’ll be posting the before and after results!! Sml for the free guides cassey!
So I want to do all the 30 day challenge at the same time… Should I though?
I’m confused on the arm circles, but it does not appear any of the previous questions have been answered? Do I keep my arms bent like the picture and circle both front and back? Maybe someone else who has done this work out can answer if Cassey does not.
Hi Kathy! I’m doing this challenge but wanted to double check that I’ve been doing it correctly. I have been doing 1 set of the number of reps for each exercise for each day. Should I have been doing more than 1 set? Thank you!
*Cassey, ahh I’m sorry!
Hey! I have a health issue. I am diabetic so the problem with me is that if I leave workout I lose a lot of fat I look so weak but my weight remains same. However due to my schedule I am now not able to go to gym. That’s when I came across your channel. I want to know is there anything I can do to gain fat esp in arms and legs. Please help me I don’t feel like going out or wearing cut sleeve
You don’t want to gain fat you want to gain muscle it’s easy to get a good workout in at home with some light weight dumbbells and booty bands! You can always mean prep too
I just have questions is that just do once or have any repitisi?
Cassey please please please do a 100 arms challenge pleaseeeeeeeeeeee
My friend and I were just talking about this yesterday! We would love to see a 100 arms challenge!
Where is the Gif for these exercises? You may think they are obvious but there are not to me. I can do the first exercise but I done understand the single chest press pulse, Can you repost the entire gif?
I agree- that one confuses me too!
Where’s the rest of it? There’s 1/2 a gif of the first exercise and then it cuts off.
I’m starting today if anyone wants an accountability partner/workout buddy. I’m all in. 🙂
I am going to start this challenge from tomorrow. I would love to know if anyybody else is starting this week. It will be good to have company and I will feel motivated.
I’m starting today! Off by a day but we can still do it together if you want
Hi Amanda, I just noticed your reply. I have completed my Day 13 routine today. I had skipped a couple of days in the middle. How are you getting on?
Do you know where I can get a printout that uses handwriting’s.Recovering from a stroke so I would make use of it.
I am committed to doing this, I’ve seen results without doing the entire 30 days so I’m going to do the entire 30 days now, can’t wait to see the results ;o)!!
hey there whats written is 10,11,12
like 10 arm circle does it mean 10 min or 10 reps plz answer i really need this thank you 😊
For each day, that’s how many reps you do. For example, day one it says 10 arm circles. Which means you do 1 rep of 10 arm circles and the other exercises. Day 2 it’s says 11 arm circles so you do 2 reps of the arm circles and other exercises. Hope that helped!
Counterclockwise OR clockwise???
So, we should do 2 sets of it or only one set everyday?
Nice! I love it
Are there more GIFs illustrating the other moves for this challenge? I can’t seem to find them!
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).
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.
By day 8?! Wow! I’m on day 3 but I started from 20 reps and I will add 5 every week for 30 days. Let’s see how it works.
I want to join
why not have buns of steel and slimming arms for June
If I do this exercise four times a day, will I be able to see results within a week?
If I do this exercise four times a day, will I be able to see results within a week
Only one GIF shows up… need to see the others please 🙂
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!
Hi! Would you upload gifs of the other exercises, please? Thank you! :•}
Only one of your work out gifs are showing for this workout 🙁
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.
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! 😉
I am doing the same…well three of theme. I’m going the sleek arms, flat abs, and the butt challenge. Please let me know how it is going. I am on day 3.
By any chance are you from California? I had a childhood friend with your name and was just wondering 😩
How many sets are we supposed to do?
how would you do this??? 10 reps of something or just 10 at a time?? someone explain this workout to me im a noob
I need to know this too! haha
I love how you put rational goal for this exercise :*
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?
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?
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)?
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.
im doing butt calender thighs calender, ab calender and this one and the 100 day abs is that too much or will it work to get a perfect body?
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
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???
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.
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.
Hi. Which of these exercises best targets “Bingo wings”?
Does this get rid of excess arm fat?
I didn’t find that the the first three exercises were working my arms, so I added 3 pound weights. Definitely feeling the burn.
I was thinking of adding 3lb weights too, did it work well?
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
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
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…
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~
Could you please do propose a series of simple exercises that can be made at work ?
Thank you and have a good day!
Please, Cassey do 30 days obliques challange !!!!!
Would it be more affective to do all the 30 daychallenges, or the actually monthly workouts?
I can’t do a single push up without dying, so i hope this’ll help me 🙂 ;D
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.
How many of each are you meant to do in a rep?
Depends on the day. The calendar has the number of reps you’re supposed to do for each day for 30 days. Good luck 🙂
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^^
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!
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?
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.
Hi I don’t get this. How long should a 1 rep go? Please help. Huhu
I’m on day 7 and i feel a difference already. Can’t wait to see the results at the end of that challenge.
Keep going! 🙂 I will keep my fingers crossed for you <3
how many reps are you doing? i want to start but i don’t know how it works 🙁
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.
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
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.
Cassie love the sports bra – where is it from?
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!!!
I was expecting to start a new 30 days challenge today… And also, I haven’t been sent the new password so far:(
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? 🙁
*Aw tomorrow’s May already 🙁
Sorry about that. In our country it’s already May. Hope Cassey can still post a new Waist challenge :/
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!!
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:)
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!
Starting this challenge today… Just finished 1st day!!! 🙂 I’ll keep it up with the beginners 2.0 calendar.
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
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?
i started today, it dosent matter when you start it
Yes, I did that too! Thank you! 🙂
Thank you Cassey! You really inspire me to do things… I love you!
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
I’ m genuinely in love with your clothes everytime…. Love this sports bra <3
Does anyone know where she got that sports bra? Im seriously in love with it. But im from Australia :/
hey gals… i just wanted to ask how do u get the password for the workout plan. I’m really confused:(
You sign up for the newsletter sweetie, and you’ll get it every month. 🙂
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!
YEA THATS GREAT IDEA!!
I would love for you to do a Inner Thigh 30 Day Challenge because I need some extra help with my legs!!!
Can you let me know the meaning of the number in front. It means 10 times or 10 seconds ??
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?!?!
You will not stop menstruating. Your cycle will go on regardless of exercising or not. For me it alleviates the cramps.
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!
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.
wanna do it of corse you want to!
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!!!
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.
Do a muffintop challenge please!!! 😀 PS. I’m so in love with this 30 day challenges!
I would also like that challenge. I’m really struggling with muffintop. :/
Me too!!!! Love handles…ugh
I subscribed to the newsletter twice and didn’t get a password!
She send it the last day of the past moth, so it depends when you subscribed.
Me neither 🙁 did you figure out what went wrong?
Check all mails, not just inbox.
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!
Why can’t I print your calendar. Is this a joke.
off course you can!
Just save as an image an print regularly
I do this all the time
I am excited! Just wondering where you got the cute criss-cross front bra! Love it!
Maybe third time will be a charm. Please can you make a 30day flexibility/stretching challenge:)
Could next months challenge focus on the back? I love the 30 day challenges cause they don´t take much time to do 🙂
I’m doing this one right now, but please can you give us a muffintop challenge next month? 😀
Can we have an oblique challenge next month?!
I’m going to do this with my friend the next month!
Thank you so much!
I love the challenges! thanks Cassey <3
I have a question do the challenges work to slim down or do we have to try the work out plans?
haha, I love your sense of humor, Cassey! Love the pictures!
I love these 30 day challenges!!!
Cassey, im really loving ur 30day challenges~ hopefully they will continue~ is a 30day back challenge next? Pls pls!
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 🙂
Thank you!! This is so good. Just wondering does anyone know where she got her sports bra from?
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?!!!
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?
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
is there a video for this???
Love the sports bra! So cool! <3
I’m very interested!!!
Day one complete! ☑️
Iiiiiiiiiiiieeeii, tks Cassey! =D
Is there a video of the 30 day challenge on YouTube? I couldn’t find it :(((
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
April password ??
April password ??
Do we have to do 10 arm circles one way and 10 arm circles the other way? Or 5 and 5?
I personally do 10 each way… 5 Is a bit too less. In my opinion. 🙂
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
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. 🙂
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.
I dont understand the reps either. Can someone explain?
The idea is to add this to your regular workouts
Super excited to do the challange and follow the aprilates ….. love u cassey and ur work….giving us a veryyyy easy platforms. …
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!
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!
Looks like I’m not the only one who didn’t receive the password for April’s workout calendar! Hope it comes soon.
Thanks cassey wohooo
You’re fricken amazing! Thankful for you and all you share with me and The rest of your fans!!
I’m so excited for this challenge! I can’t wait, brilliant idea Cassey!!
Sorry for the misspelling of your name……Thanks Cassey!
I will be doing these suggested “ARM” exercises everyday. Thanks Cassie!!!
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!
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 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
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! 🙂
So giving this ago! Thanks
Leonie ♥ IkonikBeauty
Thanks Cassy, i start on April fools 🙂
I am exited to start the new month with new workouts and new recipes . Thanks Cassey!!
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
oh my god Cassey where did you get that workout bra!!!
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 😀 Thanks! Cassey you are a precious lady ;*
Love your top! Thank you Cassey, I decided, that I will push harder in April, and do 30daychallenge for abs, butt, thights and arms! 😀
So excited Thank you for doing arms this month!!! *-* To a great April!!
Yaaaaaaayyyyyyyy!!!!! A challenge for arms!!!! Sooo excited and can’t wait to start 😀
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!
thank you cassey for this calendar i would be looking forward to excercise over my spring break !!!! can’t wait !! <3
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 🙂
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. 🙂
Yei!! Thank you!! Do the next one for the calfs!!! Please!
Yes!!!!! I love working my arms!!! Been waiting for an arm challenge since finishing the ab challenge
Does anyone have the password yet?
Hey cassey, how often do you keep your weight training to cardio ratio? 🙂
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!
I am in love with your top!
I haven’t been sent the password yet?
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.
I need the password 🙁 :!
Cassey, Pleaseeeeeeeeeeeeeeee send the e mail for the Aprillates Im dying!
Omg! I’m doin this with my friend!! Yassssssssssss!