1
5 seconds
3 sets
30 seconds rest
2

10 seconds
3
5 seconds
3 sets
30 seconds rest
4

10 seconds
5
5 seconds
3 sets
30 seconds rest
6

15 seconds
7
5 seconds
3 sets
30 seconds rest
8

15 seconds
9
5 seconds
3 sets
30 seconds rest
10

20 seconds
11
5 seconds
3 sets
30 seconds rest
12

20 seconds
13
5 seconds
3 sets
30 seconds rest
14

25 seconds
15
5 seconds
3 sets
30 seconds rest
16

25 seconds
17
5 seconds
3 sets
30 seconds rest
18

30 seconds
19
5 seconds
3 sets
30 seconds rest
20

30 seconds
21
5 seconds
3 sets
30 seconds rest
22

35 seconds
23
5 seconds
3 sets
30 seconds rest
24

35 seconds
25
5 seconds
3 sets
30 seconds rest
26

40 seconds
27
5 seconds
3 sets
30 seconds rest
28

40 seconds
29
5 seconds
3 sets
30 seconds rest
30

45 seconds
save
reset

00:00

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START
30 sec
60 sec
2 min
Reset
Pause
Restart

The flexed arm is a great demonstration of impressive strength to bodyweight ratio and is often used as a measure of upper body endurance. The United States Marine Corps uses it as a physical test with Marines required to take it (and pass it) twice a year. The minimum time they must hold in order to pass is 15 seconds and the maximum they are expected to hold in order to get a flying pass is 70 seconds. This suggests the level of difficulty of the exercise. Upper body strength improves gradually, with time and persistence. The Flex Hang Challenge will help you get stronger and will improve your overall level of fitness by increasing strength across several important, upper body muscle groups. Once you get through the challenge, like the U.S. Marines, you should aim to test yourself at least twice a year and work on workouts that help improve upper body strength; throughout the year. 

Split the total amount required into manageable sets, when necessary. 

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 30-Day Fitness Challenge by DAREBEE