What are the best excercises I can do to improve my arm wrestling skills, speed, and Wii Sports skills?

You see, a friend of mine and I have a bet going. He's going out of town for about a month. I know that's not a lot of time, but he and I made a bet, and damn it all if I'm not determined to win. We currently are both beginners, and I don't have access to a gym. The bet is to see who can beat the other in arm wrestling, a race, and Wii Sports. What are the best workouts I can do to win this bet?