This program is designed to strengthen your arms, but it is very unlikely they will get bigger based on body-weight exercises alone (especially in such a short duration). If your goal is to really grow your arms, moderate to heavy resistance training would be the best way to go achieve it.

This is very dependent on the individual, and your starting point. If you’re a beginner, getting a more defined upper body by growing some muscle can help to give a slimmer “look”. If you really want to get slimmer, though, it is necessary to reduce your overall body fat. This is possible through tweaking your dietary intake a little.

You are recommended to do ALL videos listed for each day. E.g. if a day has three videos, you should do all three. If a video is listed twice, you should do it twice. If you're having trouble doing them, stick to the low impact versions until you get stronger. That being said, the warmup and cooldown videos are optional, and some days include other optional videos. While it's recommended you do these, they're not essential. Remember, these schedules are my recommended guide - please feel free to make changes as necessary to suit your needs.

The order in which I listed them is my recommendation. You can break them up and do them across the day, but it's worth just getting it all done in one session if you're able.

It's meant to be hard! If it wasn't hard, you wouldn't get results. Don't feel pressured in performing at 100% at the start. Go at your own pace, it's totally fine and expected. The key is to keep track of your progress, slow down and focus on your breathing and form and aim to do better each day. Soon you'll realise you're much stronger and you'll soon progress and be able to follow along all the way.

Yes, feel free to make changes as necessary and rest when you feel your body needs it. There is no one size fits all and this schedule is just my recommendation. For ladies, on your special day of the month, feel free to take the day off or do the low impact version if you can

This depends entirely on what results you are looking for. In general, working out is just half the battle. You need to maintain a healthy lifestyle, including exercise and a (mostly) healthy diet - you don't have to eat clean/healthy all the time, but it will definitely be beneficial in the long run. If you're looking for healthy meal options, I have tons of meal ideas and What I Eat videos that contain healthy recipes and are (most importantly) YUMMY as well. Healthy food can be tasty too!

It depends on your goals. Everyone's physique is different and you may or may not see results you were expecting. I recommend giving yourself one week off entirely after the program as rest is important.