Upper Body Blast is a 30-day challenge designed to build strength, endurance, and control using just your bodyweight. You’ll alternate daily between bodyweight bicep extensions to target your arms, and a combination of plank holds and shoulder taps to build core stability and upper-body coordination.

With no equipment and just a few focused minutes each day, this challenge keeps it simple but effective. Show up daily, feel the burn, and finish the month with stronger, more defined arms, shoulders, and core.

How to do bicep extensions:

How to do shoulder taps: