15 min toned arms and back workout with dumbbells. If you don't have any, there are no equipment alternatives. For more workouts and programs, check out my app

Discover Kayla Itsines’ top fitness tips to stay consistent and enjoy your journey. From goal setting to nutrition, learn how to build habits that last.

We took on the ultimate fitness challenge: 200 push-ups a day for 30 days. But what were the results? Watch as three guys push their limits and discover who benefited the most from this intense challenge. Will they build massive muscles or just survive the pain?

If you want to build muscle, it's a good idea to know how that process works. This article explains the process and how to lift weights in the most effective way.