1
40 seconds
clench / unclench
2
40 seconds
overhead flex hold
3
50 seconds
clench / unclench
4
50 seconds
overhead flex hold
5
60 seconds
clench / unclench
6
60 seconds
overhead flex hold
7
1min 10sec
clench / unclench
8
1min 10sec
overhead flex hold
9
1min 20sec
clench / unclench
10
1min 20sec
overhead flex hold
11
1min 30sec
clench / unclench
12
1min 30sec
overhead flex hold
13
1min 40sec
clench / unclench
14
1min 40sec
overhead flex hold
15
1min 50sec
clench / unclench
16
1min 50sec
overhead flex hold
17
2 minutess
clench / unclench
18
2 minutes
overhead flex hold
19
2min 10sec
clench / unclench
20
2min 10sec
overhead flex hold
21
2min 20sec
clench / unclench
22
2min 20sec
overhead flex hold
23
2min 30sec
clench / unclench
24
2min 30sec
overhead flex hold
25
2min 40sec
clench / unclench
26
2min 40sec
overhead flex hold
27
2min 50sec
clench / unclench
28
2min 50sec
overhead flex hold
29
3 minutes
clench / unclench
30
3 minutes
overhead flex hold
save
reset

00:00

:
START
30 sec
60 sec
2 min
Reset
Pause
Restart

The strength of our hand grip is such a reliable measure of upper body strength that it is often used as a measure of overall muscular strength. What is less known perhaps is that a better hand grip strength has been found to be associated with cardiac functions and structures that help reduce the risk of cardiovascular incidents. In addition research indicates that grip strength in midlife can predict physical disability in senior years. All of which mean that you’d better ace this challenge and reap some really long term rewards for it. 

Instructions: Clench and unclench your fists as fast and as hard as you can, non-stop, for a given time for each day. Keep up with the animation for maximum results. Clench your fists, tense your arms and hold them over your head to do a flex hold.

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 30-Day Challenge by DAREBEE