Time flies but this is not a bad thing at all. People of all ages are beautiful even though the cult of youth is obsessively imposed on us. However, being any age requires special care of your body and mind. Today we want to concentrate on your body in particular.

We are going to talk about a workout program that women usually stick to. All women are trying to make their butt tough and round and their legs skinnier. At the same time they tend to forget about their arms. Women usually don’t do arms and shoulder workouts because they are afraid of being masculine.

Women realize that it is time to pay more attention to their arms only when their arms start becoming jiggly. So to prevent you from making this mistake we have prepared a 30 day arm challenge that will help you tone your arms. This set of exercises is designed especially for women over 40. This workout program is suitable for beginners, as well as those who have been working out for a long time.

There are 2 set of exercises that we suggest you switch between during these 30 days. You can switch them every week or every 5 days. The result will be good. So let’s get it down to them. We dare you to take this 30 day challenge.

Workout set # 1

Bicep Curls: 3 sets of 10 reps

Tricep Extensions: 3 sets of 10 reps

Bench Dips: 3 sets of 10 reps

Push Ups: 3 sets of 15 reps

Workout set # 2

Bench Press: 3 sets of 10 reps

Up Down Plank: 3 sets of 10 reps on each side

One-Arm Dumbbell Row: 3 sets of 10 reps with each arm

Don’t forget to leave us your feedback in 30 days. We bet this challenge will help you improve your upper body shape!

READ MORE: Fitness trainer gives 10 best exercises for women weight loss

#1. Bicep Curls

Credit: BetterMe

Credit: BetterMe

#2. Tricep Extensions

Credit: BetterMe

Credit: BetterMe

READ MORE: 7-minute intense HIIT workout to tone whole body

#3. Bench Dips

Credit: BetterMe

Credit: BetterMe

#4. Push Ups

Credit: BetterMe

Credit: BetterMe

#5. Up Down Plank

Credit: BetterMe

Credit: BetterMe

#6.One-Arm Dumbbell Row

Credit: BetterMe

Credit: BetterMe

READ MORE: 7 exercises to reduce abdominal fat

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.