21 Day Fitness Challenge: Arms

This 21 day fitness challenge focuses on your arms and uses no equipment, only your body weight. The intent of this challenge is to gradually build up in duration and reps for each move. Each day includes the same 4 moves: Shoulder Taps, Tricep Dips, Narrow Pushups, and Supermans. It takes 21 days to create a habit and for myself it takes that long to see progress, whether the progress is visible or if I just feel stronger, any progress is good. 

Shoulder Taps: get on all fours into a tall plank position, try to stay balanced and take your right hand and tap your left shoulder. Then do the same with the opposite hand and shoulder. 

Tricep Dips: put your legs in front of you and put your hands on a chair right behind you. Lower your body down until your arms are at a 90 degree angle. 

Narrow Pushups: just like regular push ups, but keep your hands lower and more toward the middle of your chest if you can. Lower yourself down and keep your elbows tucked in to your sides. 

Supermans: lay on your stomach with your arms out straight in front and legs straight behind you. Raise your arms and legs to do the superman move.