Over the past few years, exercises for enhancing the buttocks have taken center stage in many people’s workout routines, causing upper-body movements to be neglected. However, it is finally time to give your arms the attention they deserve, as Lizzo would say. To assist you in accomplishing this, Shape has partnered with Kira Stokes, a celebrity trainer and the creator of The Stoked Method, to create a 30-day arm challenge that will get your arms in top shape. (By the way, she also presented a plank challenge that will test your core strength.)

The 30-day arm challenge is divided into four weeks: Week 1 focuses on bodyweight exercises, Week 2 incorporates dumbbells, and Week 3 combines bodyweight and dumbbell exercises to build endurance that won’t quit. Week 4 combines bodyweight movements with weighted exercises to sculpt your arms perfectly.

Are you ready to begin? Read the instructions below, then continue to Day 1 to follow along with Stokes as she demonstrates the exercise of the day. Keep returning to the 30-day arm challenge each day to develop strong, powerful arms.

How to Complete the 30-Day Arm Challenge

How it works: On the first day of each week, you will only perform one exercise. However, on the second day, you will do exercises from both Day 1 and Day 2. On Day 3, you will do the exercises from Day 1, Day 2, and Day 3, and so on. On the sixth day of each week, you will omit the exercises from earlier in the week and focus on refining your technique. Then, on the seventh day of each week, you will participate in an endurance push-up challenge to assess your progress.

What you’ll need: A pair of lightweight dumbbells and a pair of medium-weight dumbbells.

Week 1: Bodyweight Basics

During this week of the 30-day arm challenge, you will engage in bodyweight exercises, including push-ups, triceps dips, triceps push-ups, plank taps, crouching tiger push-ups, and some refining work. You will conclude the week with an endurance push-up challenge. Let’s get started.

Day 1: Wide-Grip Push-Up

Peter Ardito

A. Begin in a high plank position with hands slightly wider than shoulder-width apart and legs extended, feet hip-width apart.

B. Activate your core by tucking your tailbone and drawing your navel toward your spine. Stabilize your lats by pulling your shoulders down and away from your ears.

Activate buttocks and quadriceps. Extend elbows outward in such a manner that the arms create a 90-degree angle with the body.

C. Gaze downwards to maintain a neutral neck position and gradually lower your body, halting 3 inches above the floor. Sustain engagement in your core throughout the motion, guaranteeing that your body creates a straight line from head to toe.

D. Swiftly propel yourself back up to the initial position.

Perform 3 sets of 15 repetitions.

Day 2: Triceps Dip

Peter Ardito

A. Sit on the floor, with hands positioned behind the body, thumbs pointing forward, and fingertips on a slight diagonal. Elevate your hips, shift your weight onto your hands, open your chest, and retract your shoulders.

B. Bend your elbows and extend them directly backwards until your buttocks gently tap the floor.

C. Exert pressure into your hands to straighten your elbows.

Perform 3 sets of 15 repetitions.

Day 3: Triceps Push-Up

Peter Ardito

A. Commence in a high plank position, with hands placed directly under your shoulders and legs extended, maintaining hip-width distance between your feet.

B. Activate your core by tucking your tailbone and drawing your navel towards your spine. Stabilize your lats by retracting your shoulders away from your ears. Engage your glutes and quads.

C. While keeping your arms close to your sides, gradually lower your body until it halts 3 inches above the floor. Maintain core engagement throughout the movement, ensuring that your body forms a straight line from head to knees.

D. Swiftly push yourself back up into the starting position.

Perform 3 sets of 10 repetitions.

Day 4: Plank Tap

Peter Ardito

A. Begin in a table-top position on the floor, with hands directly under your shoulders, knees bent directly under your hips, and feet hip-width apart.

B. Raise both knees off the floor and straighten your legs, transitioning into a high plank position on your palms. Squeeze your glutes together and engage your core. Actively push away from the floor, maintaining a straight line from head to heels.

C. While keeping your left hand planted on the floor and core engaged, elevate your right hand and promptly tap your left shoulder, then lower it back to the floor. Repeat on the opposite side.

Continue alternating for 30 seconds.

Day 5: Crouching Tiger Push-Up

Peter Ardito

A. Start in a high plank position, with hands slightly wider than shoulder-width apart and legs extended, maintaining hip-width distance between your feet.

B. Activate your core by tucking your tailbone and drawing your navel towards your spine. Stabilize your lats by retracting your shoulders away from your ears. Engage your glutes and quads. Push your elbows outward so that your arms form a 90-degree angle with your body.

C. Gaze downwards to maintain a neutral neck position and gradually lower your body, halting 3 inches above the floor. Keep your core engaged throughout the motion, ensuring that your body forms a straight line from head to toe.

D. While maintaining a push-up position, flex the knees and shift the hips back so that the knees are floating 2 inches above the floor and the arms are fully extended.

E. Extend the knees and lift the hips up into a downward dog position. Then, by tucking the tailbone and curving the spine, roll back into a plank position. That constitutes one repetition.

Perform 3 sets of 10 repetitions.

Day 6: Refining and Dolphin Push-Up

Exercise 1: Straight-Arm Refining Workout

Peter Ardito

A. While lying on the stomach, with the arms extended backward and holding weights such as 2.5-lb dumbbells, water bottles, or soup cans, palms facing downwards.

B. By contracting the glutes, lifting the chest, and keeping the neck in a neutral position, touch the floor with the weights and then raise them.

Complete 15 repetitions.

C. While keeping the arms lifted, bring them towards the body and touch the hips with the pinkies, pressing in and out.

Perform 15 repetitions.

Exercise 2: Dolphin Push-Up

Peter Ardito

A. Begin in a tabletop position on the floor, with hands directly under the shoulders, knees bent and under the hips, and feet hip-width apart. Lower one forearm at a time, with the elbows aligned with the shoulders. Interlock the fingers.

B. Raise both knees off the floor and straighten the legs, transitioning into a forearm plank position, while squeezing the glutes and engaging the core. Actively push away from the floor and maintain a straight line from head to heels. This is the initial position.

C. Drive through the shoulders and lift the hips towards the ceiling, then lower the hips back down into a plank position.

Continue for 25 seconds.

Repeat the circuit 3 times.

Day 7: Push-Up Endurance Challenge

Peter Ardito

A. Start in a high plank position, with the hands positioned directly below the shoulders and the legs extended, feet hip-width apart.

B. Activate the core by tucking the tailbone and drawing the navel towards the spine. Stabilize the lats by pulling the shoulders down and away from the ears. Engage the glutes and quads. Push the elbows outward so that the arms form a 45-degree angle with the body.

C. Maintain a neutral neck position by looking down, and slowly lower the body, stopping 3 inches above the floor. Keep the core engaged throughout the movement, ensuring that the body forms a straight line from head to toe.

D. Quickly push back up to the starting position.

Complete 8 repetitions, then rest in child’s pose for 5 seconds. Perform 7 repetitions, then rest in child’s pose. Continue decreasing the number of repetitions until you do a single push-up, and finish in child’s pose.

Week 2: Incorporate Dumbbells

If you’re a novice to dumbbell exercises, Week 2 of this 30-day arm challenge is designed specifically for you. You’ll go through exercises like skull crushers, close-grip presses, overhead pulls, and biceps curls, along with some classic moves like plank up/downs. Remember to focus on fine-tuning your form on Day 13 and take on the push-up challenge on Day 14.

Day 8: Skull Crusher

Peter Ardito

A. Lie down on the floor facing upwards, with your feet flat and holding a moderately heavy dumbbell (weighing 5 to 10 lbs) in each hand. Extend your arms above your head, making sure your elbows are in line with your shoulders.

B. Rotate your elbows inward, then flex the weights towards your head so that your elbows are bent at a 90-degree angle.

C. Press the weights back up and straighten your arms completely, focusing on squeezing your triceps.

Complete 3 sets of 15 repetitions.

Day 9: Close-Grip Press

Peter Ardito

A. Lie down on the floor facing upwards, with your feet flat and holding a moderately heavy dumbbell (weighing 5 to 10 lbs) in each hand. Extend your arms above your head, making sure your elbows are in line with your shoulders, and your palms are facing inward.

B. Bend your elbows to lower the dumbbells down to chest-level, keeping your elbows close to your body until your triceps are parallel to the floor.

C. Press the weights back up and straighten your arms completely.

Complete 3 sets of 15 repetitions.

Day 10: Overhead Pull

Peter Ardito

A. Lie down on the floor facing upwards, with your feet flat and holding a moderately heavy dumbbell (weighing 5 to 10 lbs) in each hand. Extend your arms above your head and press the dumbbells together over your chest.

B. While keeping your tailbone tucked, your core engaged, and your arms straight, slowly extend the dumbbells overhead until they touch the floor.

C. Inhale as you pull the dumbbells back up above your chest.

Complete 3 sets of 15 repetitions.

Day 11: Plank Up/Down

Peter Ardito

A. Start in a table-top position on the floor with your hands stacked directly under your shoulders, knees bent and stacked directly under your hips, and your feet hip-width apart.

B. Lift both knees off the floor and straighten your legs to come into a high plank position on your palms, squeezing your glutes together and engaging your core. Actively push away from the floor and maintain a straight line from your head to your heels to return to the starting position.

C. While keeping your hips square, lower your right elbow to the floor, then your left elbow, to come into a forearm plank. Place your right hand under your right shoulder, then your left hand under your left shoulder to return to a high plank.

Continue for 30 seconds, alternating which arm goes first.

Day 12: Biceps Curl

Peter Ardito

A. Stand with feet shoulder-width apart, knees gently bent. Grasp a dumbbell in each hand with arms at the sides, palms facing forward.

B. Maintaining a contracted core, keep the elbows close to the sides and the shoulders down and back. Activate the biceps to pull the dumbbells up towards the shoulders until the elbows are fully flexed. Avoid swaying or relying on momentum to lift the dumbbells.

C. Pause briefly, then lower the dumbbells back down to the sides in a controlled manner.

Complete 3 sets of 25 repetitions (10 full repetitions, 5 repetitions lowering halfway, and 10 more full repetitions).

Day 13: Adjustment and Plank Up/Down

Exercise 1: Straight-Arm Adjustment Work

Peter Ardito

A. Using 2.5-pound dumbbells, water bottles, or soup cans, lie on your stomach with your arms extended backward, holding the weights in your hands, palms facing downward.

B. Contracting the glutes, lifting the chest, and extending the neck naturally forward, tap the floor with the weights, then raise them.

Complete 15 repetitions.

C. With the arms still lifted, squeeze them towards your body, tapping the pinkies to the hips, pressing inward and outward.

Complete 15 repetitions.

Exercise 2: Plank Up/Down

Peter Ardito

A. Begin in a table-top position on the floor, with the hands directly under the shoulders, knees bent and aligned under the hips, and feet shoulder-width apart.

B. Lift both knees off the floor and straighten the legs, assuming a high plank position on the palms. Squeeze the glutes together and engage the core. Push actively away from the floor and maintain a straight line from head to heels to return to the starting position.

C. Keeping the hips squared, lower the right elbow to the floor, then the left elbow, assuming a forearm plank position. Place the right hand under the right shoulder, then the left hand under the left shoulder to return to a high plank.

Continue for 25 seconds, alternating the lead arm. Repeat two more times.

Day 14: Endurance Push-Up Challenge

Peter Ardito

A. Start in a high plank position with the hands directly under the shoulders and the legs extended, feet shoulder-width apart.

B. Activate the core by tucking the tailbone and drawing the navel towards the spine. Engage the lats by pulling the shoulders down and away from the ears. Activate the glutes and quads. Push the elbows out, creating a 45-degree angle with the arms in relation to the body.

C. Keep the gaze downwards to maintain a neutral neck position and slowly lower the body, stopping 3 inches above the floor. Keep the core engaged throughout the movement, ensuring that the body forms a straight line from head to toe.

D. Quickly push back up to the starting position. That counts as one repetition.

Perform 8 repetitions, then descend into a forearm plank and maintain the position for 20 seconds. Perform 7 repetitions, then hold a forearm plank for 20 seconds. Continue reducing the number of push-ups until you do just 1 repetition and conclude with a forearm plank.

Week 3: Stamina and Power

You’re at the midway point of this 30-day challenge to strengthen your arms, and it’s time to put all your diligent effort to the test. Week 3 combines exercises from Weeks 1 and 2 (along with some enjoyable new ones) for a workout that will truly make you perspire.

Day 15: Overhead Triceps Extension and Bodyweight Triceps Extension

Exercise 1: Overhead Triceps Extension

Peter Ardito

A. Stand with feet at hip-width, tailbone tucked, and navel pulled in.

B. Hold dumbbells pressed together overhead. Rotate elbows inward and lower the weights behind your head until they touch between your shoulder blades.

C. Straighten your arms and contract your triceps to raise the dumbbells back overhead.

Perform 3 sets of 20 repetitions (8 complete repetitions, 8 repetitions pulsing at the lowest point, then 4 more complete repetitions), alternating sets with the bodyweight triceps extension.

Bodyweight Triceps Extension

Peter Ardito

A. Start in a table-top position with hands directly under shoulders and knees under hips. Walk your hands a few inches forward and spread your fingers widely, pressing your palms into the mat.

B. Curl your toes under and slowly lift your hips towards the ceiling, forming an inverted V shape and moving your shoulders away from your ears. Keep your feet hip-width apart and your knees slightly bent.

C. Rotate your elbows inward to tap your forearms to the floor, then press through your palms to lengthen your elbows and return to downward dog position. Maintain the downward dog position of your hips throughout the entire movement.

Perform 3 sets of 12 to 15 repetitions, alternating sets with the overhead triceps extension.

Day 16: Biceps Curl and Wide-Grip Push-Up

Exercise 1: Biceps Curl

Peter Ardito

A. Stand with feet at hip-width apart and knees slightly bent. Hold a dumbbell in each hand with arms relaxed at your sides, palms facing forward.

B. Keeping your core engaged, your elbows close to your sides, and your shoulders pushed down and back, contract your biceps to pull the dumbbells up towards your shoulders until your elbows are fully flexed. Avoid swaying or using momentum to lift the dumbbells.

C. Pause for a moment, then slowly lower the dumbbells back down to your sides in a controlled manner.

Perform 3 sets of 20 repetitions (8 complete repetitions, 8 repetitions only lowering halfway, and 4 more complete repetitions), alternating sets with the wide-grip push-up.

Exercise 2: Wide-Grip Push-Up

Peter Ardito

A. Begin in a elevated plank position with hands marginally broader than the width of your shoulders and legs extended, with your feet positioned hip-width apart.

B. Activate your core by tucking your tailbone and drawing your navel toward your spine. Stabilize your lats by pulling your shoulders downwards and away from your ears. Engage your glutes and quads. Extend your elbows outward, forming a 90-degree angle with your body.

C. Direct your gaze downwards to maintain a neutral neck position and gradually lower your body, stopping three inches above the floor. Keep your core engaged throughout the movement, ensuring that your body forms a straight line from head to toe.

D. Swiftly push yourself back up to the starting position.

Complete 3 sets of 15 repetitions, alternating sets with the biceps curl.

Day 17: Triceps Kickback and Triceps Push-Up

Exercise 1: Triceps Kickback

Peter Ardito

A. Stand with your feet hip-width apart and your arms at your sides, holding a dumbbell in each hand. Hinge forward at the hips while maintaining a tight core, flat back, and protruding buttocks.

B. Keep your elbows locked by your sides and press the weights back, straightening your arms completely. Squeeze and hold for two seconds.

C. Pull your elbows back to a 90-degree angle, being careful not to swing the weights.

Complete 3 sets of 12 to 15 repetitions, alternating sets with the triceps push-up.

Exercise 2: Triceps Push-Up

Peter Ardito

A. Begin in a elevated plank position with your hands directly under your shoulders and your legs extended, with your feet positioned hip-width apart.

B. Activate your core by tucking your tailbone and drawing your navel toward your spine. Stabilize your lats by pulling your shoulders downwards and away from your ears. Engage your glutes and quads.

C. Keeping your arms close to your sides, gradually lower your body and stop three inches above the floor. Keep your core engaged throughout the movement, ensuring that your body forms a straight line from head to knees.

D. Swiftly push yourself back up to the starting position.

Complete 3 sets of 10 repetitions, alternating sets with the triceps kickback.

Day 18: Plank Up/Down to Plank Jack

Peter Ardito

A. Begin in a table-top position on the floor with your hands directly beneath your shoulders, your knees bent and positioned directly beneath your hips, and your feet hip-width apart.

B. Lift both knees off the floor and straighten your legs to assume a high plank position on your palms, squeezing your glutes together and engaging your core. Actively push away from the floor and maintain a straight line from your head to your heels to return to the starting position.

C. Keeping your hips square, lower your right elbow to the floor, then your left elbow, to assume a forearm plank position. Place your right hand under your right shoulder, then your left hand under your left shoulder to return to a high plank.

That’s a solitary board ascending/descending repetition.

D. Maintaining a contracted core, jump feet apart, then jump them back together again. That’s one repetition of a plank jack.

Perform 1 repetition of a plank up/down followed by 2 repetitions of plank jacks for 30 seconds. Repeat this sequence 3 times.

Day 19: Hammer Curl and Squatting Tiger Push-Up

Exercise 1: Hammer Curl

Peter Ardito

A. Stand with feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand with arms at sides, palms facing inward.

B. Maintaining a contracted core, keep elbows close to your sides and shoulders pulled back and down, utilize biceps muscles to pull the dumbbells up towards your shoulders until your elbows are fully flexed. Avoid swaying or using momentum to lift the dumbbells.

C. Pause, then gradually lower the dumbbells back down to your sides while maintaining control.

Perform 3 sets of 20 repetitions (8 full repetitions, 8 repetitions going halfway down, and 4 additional full repetitions), alternating sets with the squatting tiger push-up.

Exercise 2: Squatting Tiger Push-Up

Peter Ardito

A. Begin in a high plank position with your hands slightly wider than shoulder-width apart and legs extended, feet hip-width apart.

B. Engage your core by tucking your tailbone and drawing your navel towards your spine. Activate your lat muscles by pulling your shoulders down and away from your ears. Engage your glutes and quadriceps. Push your elbows outward so that your arms form a 90-degree angle with your body.

C. Look downwards to keep your neck in a neutral position and slowly lower your body, stopping 3 inches above the floor. Maintain a contracted core throughout the movement, ensuring that your body forms a straight line from your head to your toes.

D. While maintaining a push-up position, bend your knees and shift your hips back so that your knees are hovering 2 inches off the floor and your arms are fully extended.

E. Straighten your knees and lift your hips up into a downward dog position. Then, tuck your tailbone and round your spine to roll back into the plank position. That constitutes one repetition.

Perform 3 sets of 10 repetitions, alternating sets with the hammer curls.

Day 20: Refining Technique with Modified Hand-Release Push-Up

Exercise 1: Straight-Arm Technique Refinement

Peter Ardito

A. Using 2.5-lb dumbbells, water bottles, or soup cans, lie on your stomach with your arms extended backward and the weights in your hands, palms facing downwards.

B. By squeezing your glutes, lifting your chest, and nently extending your neck forward, tap the floor with the weights, then lift them.

Perform 15 repetitions.

C. While keeping your arms lifted, squeeze your arms in towards your body, tapping your pinkies to your hips, pressing in and out.

Perform 15 repetitions.

Exercise 2: Modified Hand-Release Push-Up

Peter Ardito

A. Recline on stomach and flex knees so legs create a 90-degree angle. Position hands next to ribcage.

B. Keeping calves elevated in the air and knees on the floor, thrust torso off the floor with elbows pressing against sides. Lower back to the floor.

C. Elevate hands and stretch arms directly in front, floating above the floor. Bring arms back to sides and place hands next to rib cage.

Continue for 25 seconds.

Repeat the sequence 3 times.

Day 21: Stamina Push-Up Challenge

Peter Ardito

A. Commence in a high plank position with hands directly beneath shoulders and legs extended, feet hip-width apart.

B. Activate core by tucking tailbone and drawing navel in towards spine. Secure lats by drawing shoulders down and away from ears. Engage glutes and quads. Push elbows outward to form a 45-degree angle with body.

C. Look downwards to maintain a neutral neck and gradually lower body, stopping 3 inches above the floor. Keep core engaged throughout the motion, ensuring body forms a straight line from head to toe.

D. Rapidly push back up to the starting position.

Perform 10 repetitions, then hold a forearm plank for 20 seconds. Perform 9 repetitions, then hold a forearm plank for 20 seconds. Continue decreasing the number of push-ups until you do just 1 repetition and hold the final forearm plank.

Week 4: Sequences and Refinement

You’ve invested the effort to develop strength all over your upper body — and now it’s time to have some fun. Stokes assembled these innovative sequences to challenge your ability and incorporate new movement patterns to keep your mind and body guessing. Take note of that ultimate stamina push-up challenge and see how far you’ve come — but don’t slack on Days 29 and 30. Those last two combinations are designed to push you to your limit.

Day 22: Triceps Push-Up to Bodyweight Triceps Extension

Peter Ardito

A. Commence in a high plank position with hands directly beneath shoulders and legs extended, feet hip-width apart.

B. Activate core by tucking tailbone and drawing navel in towards spine. Secure lats by drawing shoulders down and away from ears. Engage glutes and quads and maintain this starting position.

C. Keeping arms close to sides, slowly lower body and stop 3 inches above the floor. Keep core engaged throughout the motion, ensuring body forms a straight line from head to knees.

D. Quickly push back up to a high plank position.

E. Quickly shift hips back into a downward dog position. Rotating elbows inward, tap them to the floor, then press through the palms to extend elbows. Keep hips in a downward dog position.

F. Tuck tailbone, round spine, and roll forward into the starting position.

That’s a single repetition.

Perform 10 repetitions.

Day 23: Triceps Dip to Panther

Peter Ardito

Exercise 1: Triceps Dip

A. Take a seat on the floor, with hands positioned behind the body. Thumbs should be pointing forward and fingertips resting at a slight diagonal angle. Raise the hips, shift the weight onto the hands, open the chest, and roll the shoulders back.

B. Bend the elbows and move them straight back until the buttocks touch the floor.

C. Push into the hands to straighten the elbows.

Perform 5 repetitions.

Exercise 2: Panther

A. Flip over into a table-top position on the floor, ensuring that the hands are stacked directly under the shoulders. The knees should be bent and stacked directly under the hips, with feet hip-width apart. Keep the knees hovering 2 inches above the floor.

B. Maintaining a flat back and engaging the core, move the opposite arm and leg forward by 2 inches. Rotate the elbows inward and dip towards the floor. Repeat on the other side.

Move forward for a total of 4 steps, then move backward for 4 steps.

Repeat the circuit 5 times.

Day 24: Plank Triceps Extension to Triceps Push-Up

Peter Ardito

Exercise 1: Plank Triceps Extension

A. Begin in a table-top position on the floor, ensuring that the hands are stacked directly under the shoulders. The knees should be bent and stacked directly under the hips, with feet hip-width apart. Lower one forearm down to the floor at a time, aligning the elbows with the shoulders. Press the palms firmly into the floor or create gentle fists.

B. Lift both knees off the floor and straighten the legs to come into a forearm plank position. Squeeze the glutes together and engage the core. Push away from the floor, maintaining a straight line from head to heels.

C. Move the elbows slightly forward, positioning them 2 inches in front of the shoulders. Firmly plant the palms, rotate the elbows inward, and press through the elbows to straighten the arms.

D. Return the elbows back to the floor. This completes one repetition.

Perform 3 repetitions.

Exercise 2: Triceps Push-Up

A. From a high plank position, step the hands back in line with the shoulders and keep the arms close to the sides. Slowly lower the body, stopping 3 inches above the floor. Ensure that the core remains engaged throughout the movement, maintaining a straight line from head to knees.

B. Push back up to the starting position quickly.

Perform 2 repetitions.

Repeat the circuit 5 times.

Day 25: Plank Up/Down to Plank Jack to Mountain Climbers

Peter Ardito

Exercise 1: Plank Up/Down

A. Start in a table-top position on the floor, with hands positioned directly under the shoulders and knees bent and stacked under the hips. Keep the feet hip-width apart.

B. Elevate both knees off the ground and extend legs to assume a raised plank position on palms, contracting the buttocks and activating the core. Actively push away from the ground and maintain a straight line from head to heels to return to the starting position.

C. Keeping hips aligned, lower the right elbow to the ground, then the left elbow, to assume a forearm plank. Place the right hand under the right shoulder, then the left hand under the left shoulder to return to a raised plank. That is considered one repetition.

Perform 1 repetition.

Exercise 2: Plank Jack

A. While maintaining a raised plank position and engaging the core, jump the feet apart, then jump them back together. That is considered one repetition.

Perform 2 repetitions.

Exercise 3: Mountain Climbers

A. While maintaining a raised plank position, keeping the back flat, and focusing the gaze between the hands, brace the core, lift one foot off the ground, and quickly drive the knee towards the chest.

C. Return the foot to the starting position and repeat with the other leg. Quickly alternate driving the knees towards the chest as if running.

Perform 4 repetitions on each side.

Continue the circuit for 30 seconds. Repeat 3 times.

Day 26: Couching Tiger Push-Up to Dive Bomber Push-Up

Peter Ardito

Exercise 1: Crouching Tiger Push-Up

A. Begin in a raised plank position with hands slightly wider than shoulder-width apart and legs extended, with feet hip-width apart.

B. Activate the core by tucking the tailbone and pulling the navel towards the spine. Stabilize the lats by drawing the shoulders down and away from the ears. Engage the glutes and quads. Extend the elbows outwards so that the arms form a 90-degree angle with the body.

C. Keep the gaze downwards to maintain a neutral neck position and slowly lower the body, stopping 3 inches above the ground. Keep the core engaged throughout the movement, ensuring that the body forms a straight line from head to toe.

D. While maintaining the push-up position, bend the knees and shift the hips back so that the knees hover 2 inches off the floor and the arms are extended.

E. Straighten the knees and lift the hips up into a downward dog position. Then, tuck the tailbone and round the spine, rolling back into the plank position. That is considered one repetition.

Perform 3 repetitions.

Exercise 2: Dive Bomber Push-Up

A. From a raised plank position, shift the hips back to move into a downward dog.

B. Lower the head towards the floor, then the face, chest, and belly button, then push through the back to return to the downward dog.

Perform 3 repetitions.

Repeat the circuit 5 times.

Day 27: Refining and Hand-Release Push-Up

Straight-Arm Refining Work

Peter Ardito

A.

Utilizing 2.5-pound hand weights, water bottles, or containers of soup, recline on your stomach with arms extended backward, gripping the weights in your hands, palms facing downwards.

B.

By contracting your gluteal muscles, lifting your chest, and extending your neck in a neutral position, lightly tap the floor with the weights, then raise them up.

Perform 15 repetitions.

C.

While keeping your arms raised, bring them in towards your body, tapping your pinkies to your hips, and pressing inward and outward.

Perform 15 repetitions.

Hand-Release Push-Up

Peter Ardito

A.

Begin in a high plank position with your hands shoulder-width apart and extended legs, with your feet hip-width apart.

B.

Engage your core by tucking your tailbone and drawing your navel towards your spine. Stabilize your lats by pulling your shoulders down and away from your ears. Engage your glutes and quadriceps.

C.

Keeping your arms close to your sides, slowly lower your body to the floor. Maintain core engagement throughout the movement, ensuring that your body forms a straight line from head to knees.

D.

Lift your hands off the floor and straighten your arms in front of you, hovering slightly above the floor.

E.

Return your arms back to the sides of your ribcage and quickly push back up to the starting position.

Continue for 30 seconds.

Repeat the circuit 3 times.

Day 28: Endurance Push-Up Challenge

Peter Ardito

A.

Start in a high plank position with your hands directly underneath your shoulders and extended legs, with your feet hip-width apart.

B.

Engage your core by tucking your tailbone and drawing your navel in towards your spine. Stabilize your lats by pulling your shoulders down and away from your ears. Engage your glutes and quadriceps. Push your elbows out so that your arms form a 45-degree angle with your body.

C.

Look down to maintain a neutral position in your neck and slowly lower your body, stopping 3 inches above the floor. Keep your core engaged throughout the movement, ensuring that your body forms a straight line from head to toe.

D.

Quickly push back up to the starting position.

Perform 12 repetitions, then hold a forearm plank for 20 seconds. Perform 12 repetitions, then hold a forearm plank for 20 seconds. Gradually decrease the number of push-ups until you perform just 1 repetition and hold the final elbow plank.

Day 29: Skull Crusher and Triceps Push-Up to Bodyweight Triceps Extension

Exercise 1: Skull Crusher

Peter Ardito

A.

Lie on the floor facing upwards, with your feet flat and hold a moderately heavy dumbbell (5 to 10 lbs) in each hand. Extend your arms above your head, with your elbows aligned with your shoulders.

B.

Rotate your elbows inward, then bring the weights towards your head so that your elbows are bent at a 90-degree angle.

C. Press the weight back up and fully extend arms, squeezing triceps.

Perform 3 sets of 15 repetitions, alternating sets with the bodyweight triceps extension through triceps push-up.

Exercise 2: Triceps Push-Up to Bodyweight Triceps Extension

Peter Ardito

A. Begin in a high plank position with hands directly below shoulders and legs extended, feet hip-width apart.

B. Activate the core by tucking the tailbone and pulling the navel towards the spine. Stabilize the lats by pulling the shoulders downwards and away from the ears. Engage the glutes and quads and maintain this starting position.

C. While keeping the arms close to the sides, gradually lower the body and pause 3 inches above the floor. Maintain core engagement throughout the movement, ensuring that the body forms a straight line from head to knees.

D. Quickly push back up to the high plank position.

E. Swiftly shift the hips back into the downward dog position. Rotate the elbows inward and tap them to the floor, then press through the palms to extend the elbows. Keep the hips in the downward dog position.

F. Tuck the tailbone, round the spine, and roll forward into the starting position. That counts as one repetition.

Perform 3 sets of 8 to 10 repetitions, alternating sets with the skull crusher.

Day 30: Triceps Kickback and Panther

Exercise 1: Triceps Kickback

Peter Ardito

A. Stand with feet hip-width apart and arms at the sides, holding a dumbbell in each hand. Lean forward at the hips while maintaining a tight core, flat back, and sticking the buttocks out.

B. Stabilize the elbows by the sides, press the weight back and fully extend the arms to lock. Squeeze and hold for 2 seconds.

C. Draw the elbows back to a 90-degree angle, taking care not to swing the weight.

Perform 3 sets of 15 repetitions, alternating sets with the panther position.

Exercise 2: Panther

Peter Ardito

A. Flip over into a tabletop position on the floor with hands directly under shoulders, knees bent and stacked directly under hips, and feet hip-width apart. Keep the knees hovering 2 inches above the floor.

B. Keeping the back flat and the core tight, move the opposite arm and leg forward 2 inches, rotate the elbows inward, and dip towards the floor. Repeat with the other side.

C. Take four steps forward, then four steps backward. That counts as 1 repetition.

Perform 3 sets of 5 repetitions, alternating sets with the triceps kickback.