14-Day Arms & Abs Challenge

14-Day Arms & Abs Challenge

2 Seasons

This 14-Day Arms and Abs series is the perfect 2-week challenge if you're looking to take your upper body and core to the next level.

It is recommended you start at the beginning of the week on a Monday but you're more than welcome to start it at any time that works best for you.

CALENDAR: You will find your 2-week calendar under each week with the assigned videos for that week. Notice each week is a category and you will want to go to the specific week to view your videos. You can click the titles of all the workouts, and it will take you directly to the video.

TIP: Download and print your calendar so you can have it handy whenever you need it.

WORKOUTS: All the workouts are marked under specific levels but cues are offered in each routine so you can modify, regressing or progressing according to your level. Be sure to add stretches and roll if necessary.

EQUIPMENT: For this program you will need the following list of equipment.

*For direct link to suggested brands for each of this equipment, go to the “New | Beginner: Start Here” section on your workouts page and click on the “Welcome Information” PDF.

•BENDER BALL(substitute: for throw pillow folded in half)

•3-10 LBS DUMBBELLS(substitute: 2 bottles of water)

•GLIDERS(substitute: paper plates for rug or small towels for hard flooring)

•THERABAND(any long resistance band that stretches)

•LATEX RESISTANCE BAND (substitute: theraband wrapped around or simply skip)

If you have any questions about any of the moves or the challenge, reach out directly via IG @vbfitlifestyle or email me at [email protected]

Don't forget to tag @vbfitlifestyle on IG so we can see you killing it!

Let's get you some gorgeous strong toned arms and abs!

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14-Day Arms & Abs Challenge
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  • Upper Body Mat Flow with Weights

    Episode 1

    Level: Intermediate | Advanced
    Time: 35 minutes | Props: 3-10lbs Dumbbells, Theraband, Bender Ball

  • Toned Arms

    Episode 2

    Level: Intermediate | Advanced
    Time: 20 minutes | Props: Resistance Band, 2-5lbs Dumbbells, Gliders

  • Firm Waist

    Episode 3

    Level: Intermediate | Time: 15 minutes

    ***This routine is great for anyone looking to work their entire core without having to do ab curl yet still get that strong, firm, and tight waist. This is the perfect workout if you tend to feel your neck a lot when doing abs on your back or simply want ...

  • Back Flow

    Episode 4

    Level: Beginner | Intermediate | Time: 13 minutes | Props: Bender Ball

    ***This incredible back routine is great for anyone looking to improve posture and get more flexible in their thoracic spine.

  • Ab Burn Quickie

    Episode 5

    Level: Beginner | Intermediate | Time: 9 minutes

    ***This 9 minute quickie is perfect if you're looking to target your 6-pack (rectus abdominals) + deep core muscles (transverse abdominals) but don't have too much time yet still want to feel the burn.

  • Arms & Core Flow

    Episode 6

    Level: Intermediate | Advanced
    Time: 34 minutes | Props: Bender Ball, Gliders, Latex Resistance Band

  • Upper Body Strength + Cardio

    Episode 7

    Level: Intermediate | Advanced
    Time: 23 minutes | Props: 3-10lbs Dumbbells

  • Toned Arms 2.0

    Episode 8

    Level: Intermediate | Advanced | Time: 26 minutes | Props: 2-5lbs Dumbbells, Gliders

  • Low Ab Sculpt

    Episode 9

    Level: Intermediate
    Time: 8 minutes