Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
Michelle Obama has been lauded for her intelligence, leadership, and advocacy, but one other thing (actually two other things) she’s known for is a pair of muscular, toned arms. Fitness has been a huge part of Michelle Obama’s life, with the former first lady launching the “Let’s Move!” initiative to combat childhood obesity. Not only did she preach it, but she actually practiced it as well, becoming an inspiration to people of all ages.
Over the next 12 weeks, your main focus will be shedding body fat while preserving or even gaining muscle mass...
Foundations of Michelle Obama’s Routine
Michelle hasn’t shied away from how fitness has played a large role in her life, helping her manage stress, stay energized, and lead a healthy life. Although her routines have changed as shes aged, they would consist of a combination of strength training, cardio, and flexibility, with a focus on full body conditioning.
Now that she’s in her 60s, she’s reduced the amount of high-intensity and high-impact movements, instead focusing on mobility. But if you’re reading this article, you’re probably wondering how she got the guns she was so well-known for while her husband was in office. So, that’s what we’re going to look at.
Strength Training for Empowerment
Michelle has always been an advocate for lifting weights, especially for women. She regularly would incorporate strength training into her workouts several times a week. Some of her favorite exercises to do would be:
- Push-ups: Obama loves this full body movement to help hit her arms, chest, shoulders, core, and to a lesser degree, legs.
- Squats and Lunges: Notorious for being some of the most difficult lower body exercise, Michelle would work these into her workouts because they are so effective.
- Curls and Triceps Extensions: She didn’t get those newsworthy arms by shying away from lifting weights, and these two exercises helped sculpt them.
Michelle has often said that she likes feeling empowered by the strength gains she achieves through weightlifting. Besides building muscle, there’s also the added benefits of improving bone health and metabolism.
Cardio Workouts for Stamina
Michelle’s workout routine wouldn't be complete without a good dose of cardio to keep her heart healthy and endurance high. She had a reputation for intense workouts, and her cardio reflected that:
- Jump Rope: One of the best ways to get your heart rate up while improving coordination and agility, jump rope is a common occurrence in Michelle’s workouts. She’s pretty good at it too! Incorporating double jumps seamlessly.
- HIIT (High-Intensity Interval Training): Due to increased obligations, Michelle can’t spend hours upon hours in the gym every day, which is where HIIT comes into play. Alternating periods of all-out effort and lower-intensity movement, HIIT can pack a beast of workout in under 20 minutes.
- Cardio Machines: Sometimes your body needs a break from the intensity. On days like this, Michelle would take advantage of various cardio machines like the treadmill, elliptical, and stationary bike for steady-state cardio.
Core Work for Stability and Strength
We’d be remiss if we didn’t cover Michelle’s love of core work. If you’ve seen any videos of her working out, I can guarantee there were some core exercises thrown in. Some of her favorites include:
- Planks: One of the most effective core exercises and a staple in her routine, planks are fantastic for engaging the entire core while also strengthening the shoulders and back.
- Ab Rollouts: These are no joke. Challenging the deeper core muscles, ab rollouts can help bulletproof your core from injury. These are not a beginner move. You’ve been warned.
- Russian Twists: Let’s be honest, most core exercises are kind of boring. Russian twists not only help strengthen your obliques, but they’re also fun to do.
Flexibility and Mobility
As mentioned before, Michelle has started taking her mobility and flexibility more seriously as she’s started to age. Making sure to stretch and perform mobility work has helped her stay active, reduced risk of injury, and improved recovery.
- Yoga: Think of it like a yin and yang situation. With all that high-intesity work, she needs something a little more calm to help manage stress. Yoga helps her relax, while also improving her flexibility.
- Foam Rolling: While it might feel like a medieval torture device, foam rollers do an amazing job of helping alleviate muscle tightness and improving mobility. Think of it as a deep tissue massage you don’t have to pay $100 for.
Early Morning Workouts
If you really want to work out like Michelle Obama, that means waking up at around 4:30am to get your training session in. Michelle believes that starting the day with a workout sets the tone of how her day will go. And she’s not wrong, since there are multiple studies out there that show working out can give you an energy boost, improve your mood, and focus. She usually works out for about an hour, which gives her plenty of time to get ready for the day before most people have gotten out of bed.
Related: What Trainers Say About Working Out Morning vs Night?
Group Workouts for Motivation
Michelle was notorious for holding group workout sessions with friends, who loving referred to her as the drill instructor. Whether it's with friends, trainers, or family members, she found that exercising with other people helped with her motivation and effort. There is something to be said about a group of people coming together to accomplish a common goal.
Michelle Obama's Workout Routine
So this isn’t a 1:1 exact copy of what Michelle’s workout routine is, since it has changed significantly from when some videos surfaced of her working while her husband was still in office. This workout does have some high-impact movements, but for the most part it’s relatively easy on the joints.
Monday - Upper Body Strength Training
| Exercise | Sets x Reps/Time |
|---|---|
| Push-ups | 3x12 |
| Dumbbell Bench Press | 3x10 |
| Bent Over Rows | 3x12 |
| Triceps Extensions | 3x12 |
| Hammer Curls | 3x12 |
| Planks | 3x30 seconds |
Tuesday - HIIT Cardio
| Exercise | Details | Additional Information |
|---|---|---|
| Sprint | 30 seconds running, 30 seconds rest | 10 rounds If you can’t sprint, an alternative like the stationary bike or elliptical would work |
| Jump Rope | 3 x 1 minute |
Wednesday - Lower Body Strength Training
| Exercise | Reps |
|---|---|
| Squats | 3x12 |
| Lunges | 3x10 each leg |
| Deadlifts | 3x8 |
| Glute Bridges | 3x10 |
| Russian Twists | 3x20 |
Thursday - Flexibility
| 30 minutes yoga or mobility training |
Friday - Core and Cardio
| Exercise | Sets x Reps/Time |
|---|---|
| Planks | 3x1 minute |
| Mountain Climbers | 3x30 seconds |
| Jump Rope | 3x1 minute |
| Bicycle Crunches | 3x20 |
Saturday - Active Recovery
| Exercise | Description |
|---|---|
| Light/Low-impact cardio | 30 minutes |
| Foam rolling | 10-15 minutes |
| Stretching | 10-15 minutes |
Sunday: REST!!!
FAQs
What’s Michelle Obama’s diet?
Michelle Obama believes in eating foods in moderation. Rather than eating french fries with every meal (which she has admitted to wanting to do), she limits herself to eating them maybe once a week. In general, she’ll stick to lean proteins, roasted veggies, and salads, aiming for a balanced diet of protein, carbohydrates, and fats.
Choose from a selection of free meal plans at SET FOR SET
What time does Michelle Obama wake up?
Michelle wakes up at 4:30am every day to get an early workout in to set the tone for the day.
How many push-ups can Michelle Obama do?
We know for a fact that she can do at least 25 consecutive push-ups. She demonstrated this on an episode of Ellen, and joked that she could keep going if she wanted to.
Wrap Up
Michelle Obama’s workout routine demonstrates that you can train for strength, endurance, and flexibility without having to spend hours upon hours in the gym. Focusing on a balanced combination of exercises and workout styles, she has shown how physical fitness can nourish your body as well as your mind. Her approach to fitness has evolved as shes gotten older and better at listening to her body. If you want to workout like the former First Lady, follow the tips and workout above, and you’ll be wearing sleeveless dresses in no time.
Over the next 12 weeks, your main focus will be shedding body fat while preserving or even gaining muscle mass...
Tyler DiGiovanni
Author