10 Week Challenge: Monday… Arm Day

Well my coworkers 10 week fitness challenge is in full swing. Here is an arm workout to get you and them going.

Biceps Curls: 3 sets x 10 reps
bicep curls
Triceps Extension: 3 sets x 10 reps
tricep extension
Forearm Curls: 3 sets x 10 reps
forearm curls
Push-ups: 3 sets x 10 reps
Girl push ups

This workout is quick and easy. Use the weight that works for you. Don’t aim for pain. You should have enough resistance to feel the workout but not hurt any muscles. Take a 1 minute rest in between each set, and a 2 minute rest between each exercise. Don’t forget to cool down at the end and refuel with a balanced meal. I hope this helps! Have a happy arm day!

Love. Live. Well & Fit.


Published by mrsdthomas18

Wellness Coach, Wife, and Mommy. Owner of Well & Fit Coaching: Wellness coaching for a healthier life. Bachelor of Science Kinesiology: Health and Fitness Promotion. I've been living an active lifestyle since the age of 4. Having been a track and field athlete for most of my life, it was only right that I study kinesiology in college. I have held positions as a personal trainer (private and gym), bootcamp instructor, and track and field coach. Now as a Health Educator for Riverside County I want to use this gift God has given me of health and fitness to inspire the world! Live. Love. Well & Fit.

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