Exercise

The Michelle Obama Workout Plan

By @BarbaraMBaez · On November 27, 2012

Being the First Lady of the United States can be very demanding and time consuming. But for Michelle Obama, squeezing in time for health and fitness always comes first. From her signature lean and muscular arms, to her fight against childhood obesity, it’s clear that Mrs. Obama makes exercising and proper nutrition a priority in her life.

Check out the First Lady’s tips and techniques below along with some exercises to score those sculpted biceps and triceps everyone raves about.

If Mrs. Obama can make time to hit the gym and eat healthy, so can you!

She Works Out Super Early

Mrs. Obama wakes up to go to the gym around 4:30-5:00am every morning, to squeeze in a workout before her daughters get up for school. She does a mix of cardio and weights and is often sweating it out before Barack.  “I usually get to the gym before he does,” Michelle says. “But he is usually there either in the middle of my workout or right at the end.”

She Exercises Whenever, Wherever She Can

Being on the road often, Michelle makes good use of her time by exercising any time and anywhere she can. “I bring a jump rope. I can usually do some jump-roping in the hotel room,” she told US Weekly. “If I don’t have a rope or space, I might do a 30-minute routine that includes a minute of jumping jacks, alternating with a minute of pushups and then some sit-ups. You take a 30-second break and do it again.”

She Doesn’t Count Calories

When it comes to her daily food intake, Michelle refuses to count her calories. “I try to keep my weight at a certain level,” she tells iVillage. “And I’ve found that as I get older … I don’t like to diet. I like food. I don’t like to have to worry and count every calorie … I just don’t like to live that way.” The First Lady encourages women across the country to refocus their attention away from the scales. “Instead, we need to start focusing on what matters—on how we feel, and how we feel about ourselves.”
She Lifts Weights
Unlike most women, Michelle is not afraid to pump some iron. “You don’t have to be a weightlifter,” she told iVillage. “I know a lot of women get worried about muscle definition. But actually, I’ve been told by fitness experts that the average person will not bulk up on the weights that we can lift.”  She encourages all women to incorporate strength training into their routine to build bone density and to tone “those little areas that we don’t like that flap a little bit”.
She Has  a Weakness for French Fries
Mrs. Obama has admitted that everyone in her family has their guilty pleasure snacks. For Barack it’s chips with guacamole, while Malia enjoys drinking juice. For Michelle, the food she can’t stay away from is french fries. They’re not often served in the White House, which is good according to Michelle. “You can’t just have french fries around, so that’s helpful,” she tells US Weekly. “But if there are french fries in the vicinity, I’m done. It’s over.”  Even the First Lady has her cheat days!
3 Exercises To Get Mrs. Obama’s Sculpted Arms!

 

 

Tricep Dips

  • Position yourself in front of a step or box.
  • Leaning back on your hands, form a 90 degree angle with your knees, feet flat on the floor.
  • Slowly bend at the elbows and  lower yourself into a dip, elbows at a 90 degree angle.
  • Push up with your hands back to start position
  • For a challenge, straighten your legs out in front of you, balancing on the backs of your heels.
  • Do 12-15 reps, 3 sets.

 

Staggered Push-up 

  • Assume the standard pushup position.
  • Keep your right arm in the standard position, in line with your shoulders.
  • Place your left hand a few inches back in line with your chest.
  • Do 10-12 reps, 3 sets.
  • Switch arm position after each set.

 

 

Hammer Curl to Press

  • Grab a pair of 8-12 pound weights in each hand, arms at your sides with palms facing eachother.
  • Bending at the elbows, curl the dumbbells up to your shoulders.
  • From your shoulders, press the dumbbells up above your head until arms are straight
  • Slowly lower weights back to your shoulders, then lower them back to your sides.
  • Do 12-15 reps, 3 sets


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is the Director of Digital Marketing at Lucille Roberts with a B.A. in Journalism and a love for social media. Barbara is a Long Island native, now living in Westchester, who loves strength training and a flexible dieting “IIFYM” approach to staying in shape. Vegetarian, nail polish junkie, and Instagram addict, Barbara loves being a part of the Lucille Roberts fitness family!

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