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From the printed challenge chart 
From the printed challenge chart 
From the printed challenge chart 
From the printed challenge chart 
From the printed challenge chart
Arms
30-Day Slim & Sculpt Arms
Wave goodbye to jiggly arms in 30 days.
Daily 15-minute arm sessions to tone triceps, biceps, and shoulders. Zero gym, zero fluff.
Printable challenge chart
30-Day Sleek Arms Challenge chart (PDF)
Printable day-by-day rep chart — arm circles, arm raises, half cobra push-ups, chest press pulses and up-up-down-downs.
Included with this purchase
Exercise demonstrations
5 moves — tap any exercise to see step-by-step form and a demo.
Arm Circles
"Arms straight out to the sides — small, controlled circles."
- Stand tall and extend both arms straight out to the sides at shoulder height, palms down.
- Make small circles forward for half the reps.
- Reverse and circle backward for the other half.
Tips
- Keep the arms straight and level the whole time.
- Keep shoulders down, away from your ears.
Arm Raises
"Lift and lower with control — no swinging."
- Stand tall with arms at your sides, palms facing in.
- Raise both arms out to the sides up to shoulder height.
- Pause, then lower slowly back to start.
Tips
- Engage your core so your torso stays still.
- Add light weights once bodyweight feels easy.
Single Chest Press Pulses
"Hands and elbows glued together in front of your chest — lift and lower."
- Bring your palms together in front of your chest and press your forearms and elbows together.
- Keeping hands and elbows touching, raise your joined arms up towards your chin.
- Lower them back down to chest height and repeat.
Tips
- Don't let the elbows separate — that squeeze is the exercise.
- You should feel this in the chest, not the shoulders.
Half Cobra Push Ups
"Chest leads, hips stay on the mat."
- Lie face-down with hands under your shoulders, elbows tucked.
- Press through your palms to lift your chest off the floor.
- Keep your hips and thighs on the mat as you extend.
- Lower with control and repeat.
Tips
- Squeeze glutes lightly to protect the lower back.
- Move smoothly, no jerking.
Up Up Down Downs
"One arm at a time — chest up, hips still."
- Start in a forearm plank: elbows under shoulders, body in a straight line.
- Press up onto your right hand, then your left, into a high plank.
- Lower back down: right forearm, then left forearm.
- Alternate the leading arm each rep.
Tips
- Squeeze your core to keep hips from rocking side to side.
- Set hands directly under shoulders.
What's inside — 30 days
1
Day 1 — Arms
Arms
2
Day 2 — Arms
Arms
3
Day 3 — Arms
Arms
4
Day 4 — Arms
Arms
5
Day 5 — Arms
Arms
6
Day 6 — Arms
Arms
7
Day 7 — Active Recovery
Stretch & mobility
8
Day 8 — Arms
Arms
9
Day 9 — Arms
Arms
10
Day 10 — Arms
Arms
11
Day 11 — Arms
Arms
12
Day 12 — Arms
Arms
13
Day 13 — Arms
Arms
14
Day 14 — Active Recovery
Stretch & mobility
15
Day 15 — Arms
Arms
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Day 16 — Arms
Arms
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Day 17 — Arms
Arms
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Day 18 — Arms
Arms
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Day 19 — Arms
Arms
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Day 20 — Arms
Arms
21
Day 21 — Active Recovery
Stretch & mobility
22
Day 22 — Arms
Arms
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Day 23 — Arms
Arms
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Day 24 — Arms
Arms
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Day 25 — Arms
Arms
26
Day 26 — Arms
Arms
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Day 27 — Arms
Arms
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Day 28 — Active Recovery
Stretch & mobility
29
Day 29 — Arms
Arms
30
Day 30 — Arms
Arms
$27/month
Monthly subscription · cancel anytime · keep access until your paid month ends
What's included
- 30 guided daily workout sessions
- 5 exercises with step-by-step instructions and demos
- Built-in rep counter and exercise timer
- Printable challenge chart (PDF/image download)
- Progress saved to your dashboard automatically
- Lifetime access — one-time payment, no subscription