Short dresses, shorts, skirts ... crop tops without sleeves ... and bikiniiiiis. Yeah, we've been waiting for summer on all those cold winter days. But there is one thing but – not all of you are in good shape to wear hot clothes. It’s time to solve this problem, ladies!

Today we would like to present you with a summer-2018 toned arms challenge. Truth to be said, this challenge is designed to last a week, but surely, there is no need to stop at just a week-long challenge. We know that toned and defined arms are your dream, so you should challenge!

After a week's challenge, you can select a couple of exercises that you like, and add them to your workout routine. You can perform these exercises in the gym, as well as at home. All you need is motivation and willpower to achieve all your body goals.

What’s more, do not forget to stick to a healthy diet to lose those extra pounds and improve overall health. You should avoid sodas, sweet junk foods and fast food. Try to eat more fresh fruits, veggies, nuts, and lean protein. Eat smaller portions, about the size of your fist. You should eat 5-6 small meals each day.

And, of course, don't forget to drink plenty of water throughout the day.

And now it’s time to start our summer-2018 toned arms challenge. You need equipment like 2 to 4 sets of dumbbells of varying weights, a yoga mat, a kitchen chair or flat bench, an exercise ball, and interval timer. Pull on your yoga pants, grab a bottle of water and start your fitness journey right now!

READ MORE: Do 5 exercises in 6 minutes to get toned thighs

#1. Tricep Dips

Credit: BetterMe

Credit: BetterMe

#4. Push-Ups

Credit: BetterMe

Credit: BetterMe

READ MORE: 5 exercises for slim and beautiful calves

#3. Pullover

Credit: BetterMe

Credit: BetterMe

#4.Tricep Extension

Credit: BetterMe

Credit: BetterMe

#5. Reverse Dumbbell Fly

Credit: BetterMe

Credit: BetterMe

READ MORE: 8 core-strengthening exercises that can help lose weight effectively

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.

Credit: BetterMe