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Health / Workout Routines / Workout Series: Get Michelle Obama Arms

Workout Series: Get Michelle Obama Arms

Flaunt toned biceps this season with our muscle-building exercises

By womantalks.com Posted April 13, 2009 from womantalks.com

  • Workout Like the Biggest Loser
  • Workout Like the Biggest Loser

    This spring, don't over-think your weight-loss approach. Kim Lyons, The Biggest Loser's cotrainer, has helped hundreds of people lose weight and keep it off by offering simple strategies for maintaining a healthier lifestyle. With moves from her new book, Your Body, Your Life, Kim shows us targeted exercises to get us lean and toned. The only equipment you'll need is two- or three-pound weights

    Photo: © Comstock

  • The Strongman Curl
  • The Strongman Curl

    Stand with your feet hip-width apart, knees slightly bent. Hold a pair of dumbbells at shoulder height, arms held straight out and parallel to the floor, palms facing the ceiling.

    Photo: © Comstock

  • The Strongman Curl
  • The Strongman Curl

    Keep your upper arms steady as you slowly curl the dumbbells in toward your head. Reverse the motion to return to the start. Repeat five times.

    Photo: © Comstock

  • Overhead Tricep Extension
  • Overhead Tricep Extension

    Stand with your feet hip-width apart and your knees slightly bent, and hold a pair of dumbbells overhead, arms straight, elbows close to your ears.

    Photo: © Comstock

  • Overhead Tricep Extension
  • Overhead Tricep Extension

    Slowly bend your elbows, lowering the weights behind your head, then extend your arms overhead to return to the start position. Repeat five times.

    Photo: © Comstock

  • Upright Row
  • Upright Row

    Stand with your feet hip-width apart and your knees slightly bent, and hold a pair of dumbbells close together in front of you, palms facing your thighs.

    Photo: © Comstock

  • Upright Row
  • Upright Row

    Lift the dumbbells up toward your chin, leading the motion with your elbows and keeping your shoulders down and back. When the weights reach your collarbone, slowly reverse the motion to come back to the start. Repeat five times.

    Photo: © Comstock

  • 90-Degree Chest Fly
  • 90-Degree Chest Fly

    Stand with your feet hip-width apart and your knees slightly bent, and hold a pair of dumbbells with your arms bent 90 degrees, elbows raised to shoulder height.

    Photo: © Comstock

  • 90-Degree Chest Fly
  • 90-Degree Chest Fly

    Squeeze your chest and bring your elbows together in front of your body at shoulder height. Open them back to the start and repeat five times.

    Photo: © Comstock

  • Basic Reverse Lunge
  • Basic Reverse Lunge

    Stand with your feet and knees together, hands on your hips.

    Photo: © Comstock

  • Basic Reverse Lunge
  • Basic Reverse Lunge

    Take a large step backward onto the ball of one foot, balancing your weight between both legs. Your back heel should remain lifted off the floor. Bend both knees and lower your hips toward the floor until both of your legs make 90-degree angles. Straighten your legs, stand back up to the start, and repeat, alternating back foot, five times on each side.

    Photo: © Comstock

  • Close Squat
  • Close Squat

    Stand with your feet and knees together, hands on your hips.

    Photo: © Comstock

  • Close Squat
  • Close Squat

    Slowly squat toward the floor, bending your knees and kicking your hips back as if you were sitting in a chair. Lower as far as possible without lifting your heels off the floor, then press through your heels to stand back up to the start. Repeat five times.

    Photo: © Comstock

  • Close Squat with an Overhead Press
  • Close Squat with an Overhead Press

    Stand with your feet and knees together, arms raised to shoulder level and bent at elbows holding weights by ears.

    Photo: © Comstock

  • Close Squat with an Overhead Press
  • Close Squat with an Overhead Press

    Slowly squat toward the floor, bending your knees and kicking your hips back as if you were sitting in a chair. Lower as far as possible without lifting your heels off the floor. Now raise arms overhead in a parallel position. Press through your heels to stand back up and lower arms to start position. Repeat five times.

    Photo: © Comstock

  • Beginning Side Lunge
  • Beginning Side Lunge

    Stand with your feet and knees together, hands on your hips.

    Photo: © Comstock

  • Beginning Side Lunge
  • Beginning Side Lunge

    Take a large step with your right foot to the right side and lunge toward the floor. Make sure your right knee does not extend past your toes, and try to keep your entire left foot on the floor. Push off through your right foot to return to the start, and repeat, alternating, five times on each side.

    Photo: © Comstock

  • Side Plank
  • Side Plank

    Lie on your left side with your left elbow placed underneath your left shoulder. Extend your legs away from you, hips and feet stacked, right hand on your hip.

    Photo: © Comstock

  • Side Plank
  • Side Plank

    Lift your hips so your body makes a straight line through your shoulder, hip, knee and ankle. Hold here for five seconds and breathe. Repeat on the other side.

    Photo: © Comstock

  • Plank
  • Plank

    Lie facedown on the floor with your legs extended. Line up your elbows underneath your shoulders and press your palms together underneath your chin. Turn your toes under and lift your torso, hips and thighs off the floor, balancing your weight between your forearms and your toes, and tightening your abs and glutes for stability. Your head, shoulders, hips and heels should all be in a line. Breathe and hold this position for as long as you can. To take a break, drop your knees to the floor for a moment, then raise back into position again.

    Photo: © Comstock

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Everyone's talking about them: Michelle Obama's sculpted arms! While admired by most, they're also setting off heated debate concerning the issue of femininity and strength—how muscular is too muscular? Politics aside, one thing remains: The First Lady's toned biceps are becoming a source of inspiration for many women. After all, who wouldn't want their arms to look shapely in a sleeveless summer dress? This season, make the same conversation-starting statement! To jumpstart your training, try the arm routine in our Biggest Loser-inspired workout.

More Arm Workout Routines:

  1. Michelle Obama Arm Workout Routine- Triceps
  2. Michelle Obama Arm Workout Routine - Biceps
  3. Michelle Obama Arm Workout Routine- Sculpting
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