1
12 plank rotations
30sec rest
3 sets
2
6 plank rotations
12 shoulder taps
30sec rest
3 sets
3
12 plank rotations
30sec rest
3 sets
4
6 plank rotations
12 shoulder taps
30sec rest
3 sets
5
14 plank rotations
30sec rest
3 sets
6
8 plank rotations
16 shoulder taps
30sec rest
3 sets
7
14 plank rotations
30sec rest
3 sets
8
8 plank rotations
16 shoulder taps
30sec rest
3 sets
9
16 plank rotations
30sec rest
3 sets
10
10 plank rotations
20 shoulder taps
30sec rest
3 sets
11
16 plank rotations
30sec rest
3 sets
12
10 plank rotations
20 shoulder taps
30sec rest
3 sets
13
18 plank rotations
30sec rest
3 sets
14
12 plank rotations
24 shoulder taps
30sec rest
3 sets
15
18 plank rotations
30sec rest
3 sets
16
12 plank rotations
24 shoulder taps
30sec rest
3 sets
17
20 plank rotations
30sec rest
3 sets
18
14 plank rotations
28 shoulder taps
30sec rest
3 sets
19
20 plank rotations
30sec rest
3 sets
20
14 plank rotations
28 shoulder taps
30sec rest
3 sets
21
22 plank rotations
30sec rest
3 sets
22
16 plank rotations
32 shoulder taps
30sec rest
3 sets
23
22 plank rotations
30sec rest
3 sets
24
16 plank rotations
32 shoulder taps
30sec rest
3 sets
25
24 plank rotations
30sec rest
3 sets
26
18 plank rotations
36 shoulder taps
30sec rest
3 sets
27
24 plank rotations
30sec rest
3 sets
28
18 plank rotations
36 shoulder taps
30sec rest
3 sets
29
26 plank rotations
30sec rest
3 sets
30
20 plank rotations
40 shoulder taps
30sec rest
3 sets

00:00

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Upper body strength requires patience, persistence and perseverance. The Back & Arms Challenge helps you create consistency in your approach, activate the body's adaptive response that helps muscles get stronger and gives you a handy means of tracking your workouts over a 30-day period. Use it as a foundation to build on in your journey to your better future self.  

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