This piece was originally written for Health Alliance’s Blog and features information about Health Alliance’s products and services. Visit that site for more on my healthy journey and many more health and insurance subjects.

Hi all! You’re back with me, Allison, for the 19-Day Arm Challenge! I’m starting this a few days later than my co-workers so that I could blog it to you. Here are some details:

What You Need:

You will need 5-pound hand-weights, or if you feel those are too light, try 8 or 10-pound ones instead.

About a half hour every day.

These are also exercises you could easily do during the commercial breaks of your favorite TV show, so don’t let that time stop you! There are also rest days built in. They are a key part of strength training because they give your muscle tissue time to heal and increase your strength. So if you have to miss a day, it’s ok!

That’s it! That’s all you need to do the challenge with me.

The Exercises:

If you’re not sure how to do anything, try Googling the names. There are lots of great workout resources and videos out there that can help.

Bicep Curl

The Bicep Curl

Overhead Tricep Extension

The Overhead Tricep Curl

Lateral Shoulder Raise

The Lateral Shoulder Raise

Front Shoulder Raise

The Front Shoulder Raise

Bent Over Row

The Bent Over Row

Shoulder Press

The Shoulder Press

Push-UpsPush-Ups Alt

The Push-Up

Each day, I will tell you how many of each exercise you need to do the next day to participate in the challenge with me. And as the number of times you do each exercise goes up, feel free to break them into two sets of eight, instead of one set of 16. Taking short breaks between won’t hurt your results!

As a beginner, Day 1 will consist of:

8 of each of Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, Shoulder Presses, and Push-Ups.

If you’re feeling more confident, you can follow a harder track. For that one, on Day 1 you will do:

12 of each Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, Shoulder Presses, and Push-Ups.

For Day 2 as a beginner, you will do:

8 of each of Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, Shoulder Presses, and 8 push-ups.

On the harder level, for Day 2 you will simply repeat Day 1!

It’s as easy as that! I will give you more exercises and how I’m feeling with the challenge everyday. Get healthy with me and Health Alliance!

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