So here are the exercises for this challenge:
When you look at the routine's calender you will notice that, for example, day 1 says "5/15s/5". This means that you will be doing 5 push-ups, followed by a 15 second plank, which will then be followed by 5 chair dips.
Another thing to note is that you will be doing 2 sets of each of these exercises for days 1-15, and then increase to 3 sets for days 16-30.
This is such a great workout. Not only are you targeting your arms but you are also working multiple muscle groups at the same time; arms, core, chest, and back.