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Michelle Obama has been praised for her intelligence, leadership, and advocacy, but another thing (two other things, actually) she’s known for is a pair of muscular, toned arms. Fitness has been a big part of Michelle Obama’s life, with the former first lady saying, “Let’s Move!” childhood obesity initiative. He not only preached it but also put it into practice and became an inspiration to people of all ages.
Over the next 12 weeks, your focus will be on shedding body fat while maintaining or even gaining muscle mass…
The Basics of Michelle Obama’s Routine
Michelle doesn’t shy away from the fact that fitness plays a big role in her life, helping her manage stress, stay energized and lead a healthy life. Although her routines will change as she gets older, they will consist of a combination of strength training, cardio and flexibility. full body conditioning.
Now in his 60s, he has reduced the amount of high-intensity and high-impact movements, focusing instead on mobility. But if you’re reading this article, you’re probably wondering how her husband got the guns he’s so famous for while in office. So that’s what we’re going to look at.
Strength Training for Strength
Michelle has always been an advocate for weightlifting, especially for women. He regularly incorporated strength training into his workouts several times a week. Some of her favorite exercises are:
- Push-ups: Obama loves this full-body move to help hit his arms, chest, shoulders, core and, to a lesser extent, his legs.
- Squats and lunges: Known for being one of the hardest lower body exercises, Michelle used them in her workouts because they were so effective.
- Curls and Triceps Extensions: He didn’t get those toned arms by avoiding lifting weights, and these two exercises helped sculpt them.
Michelle often said that she liked to feel strong gains strength he achieves it with weightlifting. In addition to building muscle, it also has the added benefit of improving bone health and metabolism.
Cardio Exercises for Endurance
Michelle’s workout regimen wouldn’t be complete without a good dose of cardio to keep her heart healthy and her stamina high. He had a reputation for intense workouts, and his cardio reflected that:
- Jump rope: One of the best ways to get your heart rate up while improving coordination and flexibility, jumping rope is a common occurrence in Michelle’s workouts. And he is very good at it! Enter seamless double jumps.
- HIIT (High Intensity Interval Training): Due to increased commitments, Michelle can’t spend hours in the gym every day. HIIT comes into play. Alternating effort and periods of lower-intensity movement, HIIT can pack a beast of a workout in under 20 minutes.
- Cardio Machines: Sometimes your body needs a break from the intensity. On such days, Michelle would take advantage of various opportunities cardio machines such as the treadmill, elliptical, and stationary bike for steady-state cardio.
Core Work for Stability and Strength
We’d be remiss if we didn’t highlight Michelle’s love of essentials. If you’ve seen any of his training videos, I can guarantee that there are some basic exercises thrown in there. Some of her favorites are:
- Planks: One of the most effective core exercises and a staple in his routine, planks fantastic for engaging the entire core while strengthening the shoulders and back.
- Ab Rollouts: These are not jokes. Ab rollouts, which challenge deeper core muscles, can help keep your core bulletproof from injury. These are not starter moves. You have been warned.
- Russian twists: Let’s be honest, most of the core exercises are kind of boring. Russian twists not only help strengthen your curves, they’re also a lot of fun to do.
Flexibility and Mobility
As mentioned earlier, as Michelle got older, she began to take her mobility and flexibility more seriously. Doing stretching and mobility work helped him stay active, reduce his risk of injury and improve his recovery.
- Yoga: Think of it as a yin and yang situation. With all this high-intensity work, she needs something a little quieter to manage her stress. Yoga helps her to relax and at the same time increases her flexibility.
- Foam spreading: Although it looks like a medieval torture device, foam rollers do an incredible job helping to reduce muscle tightness and improve mobility. Think of it as a deep tissue massage without having to pay $100.
Early morning exercises
If you really want to work out like Michelle Obama, that means waking up around 4:30am for your workout session. Michelle believes that starting her day with exercise sets the tone for how her day will unfold. And he’s not wrong, because there’s plenty of research out there that shows exercise can give you a boost of energy, improve your mood, and improve your focus. He usually works out for about an hour, which gives him plenty of time to get ready for the day before most people are out of bed.
Related: What do trainers say about morning and evening training?
Group exercises for motivation
Michelle was famous for holding group exercise sessions with her friends, who called her the exercise instructor. Whether with friends, coaches, or family members, she found that training with other people helped her motivation and drive. There is something to be said about a group of people coming together to achieve a common goal.
Michelle Obama’s workout routine
So this isn’t a 1:1 exact copy of Michelle’s workout routine, as some videos of her working out while her husband was still in office have changed a lot from what it looks like. This workout has some high-impact moves, but for the most part, it’s relatively easy joints.
Monday – Upper Body Strength Training
| Exercise | Sets x Reps/Time |
|---|---|
| Push-ups | 3×12 |
| Dumbbell Bench Press | 3×10 |
| Bent on the lines | 3×12 |
| Triceps extensions | 3×12 |
| Hammer Drills | 3×12 |
| Planks | 3×30 seconds |
Tuesday – HIIT Cardio
| Exercise | Details | Additional information |
|---|---|---|
| Sprint | 30 seconds of running, 30 seconds of rest | 10 rounds If you can’t sprint, an alternative like a stationary bike or elliptical can work |
| Jump rope | 3 x 1 minute |
Wednesday – Lower Body Strength Training
| Exercise | Representatives |
|---|---|
| Squat down | 3×12 |
| Lungs | 3×10 each leg |
| Deadlifts | 3×8 |
| Glute bridges | 3×10 |
| Russian twists | 3×20 |
Thursday – Flexibility
| 30 minutes of yoga or mobility exercise |
Friday – Core and Cardio
| Exercise | Sets x Reps/Time |
|---|---|
| Planks | 3 x 1 minute |
| Climbers | 3×30 seconds |
| Jump rope | 3 x 1 minute |
| Bicycle Crunch | 3×20 |
Saturday – Active Recovery
| Exercise | Description |
|---|---|
| Light/Low Impact Cardio | 30 minutes |
| Foam rolling | 10-15 minutes |
| Extension | 10-15 minutes |
sunday: Rest!!!
Frequently asked questions
What is Michelle Obama’s diet?
Michelle Obama believes in eating in moderation. Rather than eating French fries at every meal (which she admits she wants to do), she limits herself to once a week. In general, he’ll stick to lean proteins, roasted vegetables, and salads for a balanced diet of proteins, carbohydrates, and fats.
Choose from free meal plans at SET FOR SET
What time does Michelle Obama wake up?
Michelle wakes up at 4:30am every morning and works out early to set the tone for the day.
How many push-ups can Michelle Obama do?
We know for sure that he can do at least 25 consecutive push-ups. He demonstrated it on an episode of Ellen and joked that he could go on if he wanted to.
Hug
Michelle Obama’s workout routine shows you can train for strength, endurance, and flexibility without spending hours in the gym. Focus on a balanced combination of exercises and training styleshe showed how physical fitness can nourish your body and mind. As she got older and listened to her body better, her approach to fitness evolved. If you want to exercise like the former first lady, follow the tips above and practice and you’ll be wearing sleeveless dresses in no time.
Over the next 12 weeks, your focus will be on shedding body fat while maintaining or even gaining muscle mass…
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