Brett Williams, NASM-CPT, PES, a senior editor at Men's Health, is a certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and ...

The exercises chosen for our 30-Day Arm Challenge are ones the American Council on Exercise (ACE) has pinpointed as best for activation of the primary muscles used — in other words, these moves ...

For the next 30 days, you'll work your way from knee push-ups to the super challenging push-up hold, scoring major upper body strength, arm definition, and a stronger core. "By day 30, not only ...

This 30-day challenge is designed to help you progress ... Lower your right elbow to the ground from a straight-arm plank, followed by your left elbow, coming into a forearm plank.

That's what makes the idea of a burpee challenge so appealing. What better way to whip yourself into shape from head-to-toe than 30 days of burpees ... like stronger arms with triceps definition ...

arms, legs, butt, and abs with challenging and highly effective total-body exercises. Crush the 30-day challenge, and you'll reap major physical rewards. Plus, you can do the following bodyweight ...

OUT OF EVERY muscle group, your arms are ... enjoy this challenge and are hungry for more, rest for two days after completing it, and then do it again, transforming it into a 30-day challenge.

So with Hamilton, we created a 30-day squat challenge to help you build the lower ... Touch right foot with left hand while right arm reaches out to the side. Drive through right foot to stand ...