Workout Challenge To Get Arms Like Michelle Obama's
This week’s homework is in the form of a challenge that I am calling my Michelle Obama’s Arms Challenge.
Since I wrote an article a while back on how to get toned and sculpted arms so you can Go Sleeveless like Michelle Obama, I have been getting swamped by the press and questions from readers and clients alike. That article actually landed me an interview with CNN, and later went on to be published by ABC news and BET.com as well (among others).
In that article I released a quick home workout that will help you get arms like Michelle Obama’s, and it was an incredible hit.
Therefore, for this week’s homework, I thought I would resurrect that workout and turn it into a challenge. I’ve tweaked it a little, and changed a couple small details to make it a little more…uh, fun 
.
This workout requires no special equipment, but that doesn’t make it easy. It will seriously melt some fat off those arms and tone them up on no time. Okay, so here’s whats up:
Michelle Obama’s Arm Challenge Workout
A) 2 minutes of jogging in place or jumping jacks
B) Superset #1
15 No-Jump Burpees (substitute with squat + overhead press if you cannot do Burpees)
15 Step-Ups
15 Deep Plie Squats
C) 2 minutes of jogging in place or jumping jacks
D) Rest 60 seconds
E) 2 minutes of jogging in place or jumping jacks
F) Superset #2
16 x 6 second holds – Alternating Plank
15 Narrow Grip Incline Pushups
15 Chair Dips
G) 2 minutes of jogging in place or jumping jacks
H) Rest 60 Seconds
Set a time limit for 30 minutes, and see how many sets (A through H) you can get through. If you aren’t yet strong enough to complete the reps I’ve listed, that’s okay, just do as many as you can. If you can get 10, great. If you can get the full 15 even better. If you can do more, FANTASTIC!
Keep a pencil and paper handy, write out the workout, and during each rest interval write down the reps you get so you remember how many you did.
Then, REPORT BACK TO ME!
In the comments section below, tell me how many total sets you managed to get through in 30 minutes (again, one full set is A through H), and how many reps you managed on your FIRST and LAST set. If you are working hard, your reps should start to drop pretty dramatically. However, don’t let yourself slack off, push yourself to try and get as many reps as possible for every set you do.
Anyone who makes it through four full sets in 30 minutes is going to get a big pat on the back from me.
Okay ladies, show me what you’ve got!
Coach Rylan
You wanna kill me?!
Sorry, I’ll skip this one. It’s just too much for me.
Maybe I try it later when I’m a bit stronger.
Oww. I got through two full sets. The first set I got 15 of each in the SuperSetOne (except I accidentally forgot the squats…oops). In SuperSetTwo, I got only 8 of the alternating planks. I got 15 for the other two exercises. In set two, I got 15 in everything again except the alternating planks. I only did 4 before my arms gave out. I tried really hard.
Remember, I don’t care how much you can do now, but it’s great to challenge yourself and see what you can get. I will re-issue the challenge again at the end of the competition to see how much your fitness has improved. I really encourage you to do what you can. You can only improve!
well done Gwenyn!
Haven’t tried this yet, but I will. I need a little guidance with my workouts. You suggest the Whole Body Fat Blaster, but to not do it more than 3x per week. Now if I do this should I also be adding in butt booster, thunder thigh, abs and arms etc. on a rotating basis as well (try to do each section 2x each per week?). Do we add Obama workout in there too. I also try to swim 2x a week as well as run 2x a week ( would like to maintain this if I decide to go in some triathlons in the next 4 months). Can you give me a little help. Want to achieve the max benefits but need some idea how to accomplish it. Thanks Rylan.
Coach Rylan,
I was able to locate all of the exercises except deep plie squats, and squat & overhead press. Where can I find these please? I am going to try this workout challenge on Thursday once I review all of the exercises for form.
Thank you
Brenda-Lynne
I can tell you right now that I won’t get through even ones.
I’m just too heavy and big. And I’m a absolute beginner, I have
never worked out before.
I’m allready challenging my self to do the first weeks program.
I just started on saturday.
But I’ll make it a goal.
Good luck to you others though!
Hi Coach,
Can you put up an explanation of what the exercises are as i don’t know some of them, then i’ll give it a go.
Thanks in advance,
Sarah
Okay Coach.. so I had only 20 minutes this morning before work and I got through one complete workout with the required # (15) reps of each..how anyone can get FOUR sets in 30 minutes is beyond me:)..of course they may be half my age and not as fat, huh.. but I’m not giving up this time.. If you are willing to stick with us.. I’m willing to keep trying ) I will try to improve on this workout.. thank you again for posting these for us..Judy
Good morning Coach Rylan!
I actually read through the whole sleeveless program last night and located the deep plie squat and the squat & overhead press. Thank you anyways. So that means I am going to try the workout today! It looks challenging.
Best,
Brenda
It is, but just do what you can. It is more a challenge to see how much you will improve in a few weeks time. Good luck!
4 sets is incredibly challenging, there is no doubt about that. But again, it’s all about PERSONAL improvement. This is a great way to see where you are now, and how much you can improve over the course of a few weeks. All I ask is that you TRY!
Great job!
Making my plan to start this challenge tomorrow but I can’t find the “Step-Ups”. Is this the same thing as the “Get-Ups” in your Walkman video? Also, the “Alternating Plank” – I also saw a “Plank” in another video; up on toes and foremarms and rest on knees and forearms.. Is this the one? Thanks!
The alternating plank can be seen at http://www.youtube.com/watch?v=4X32C7RKbXw …it’s slightly different than the plank you are referring to.
The step-ups are just stepping up and down on a bench, platform, or stairs. One step up and one step down counts as one rep total.
Can we do this everyday? or every other day? would be my biggest question.
this looks challenging but I appreciate you saying that it is for our own self improvement, too.
No, it’s not to be done everyday.
I want you to give it a shot today to get your baseline. If you want to see if you can do even better tomorrow, then go ahead and do it tomorrow as well. After that, back to your normal workout.
This is to be taken as a special challenge and not as a replacement for your regular workout, it’s too demanding for long-term progress.
Well, I was looking forward to this workout and it did not let me down! I managed to get through two sets and I was sweating bigtime, and my quads were feeling it!
I really enjoyed the challenge and the variety it added to my workout. I get bored quickly so a little challenge like this is fun for me. My numbers were not incredible but I was pleased that I finished two sets…I was so motivated (I think its the self hypnosis and the subliminal sleep audios, I swear!) that I added a few more exercises to make it a 41 minute workout. I felt great afterward. The planks were the most difficult for me, never done them before. And the burpees were a killer today. I want to do the same challenge tomorrow but then go back to the Watchmen workout as Coach Rylan mentioned.
Thanks for the variety and fun aspect of this challenge.
Bren
wow, what a challenge! I finished 2 and a quarter sets, with full reps the whole way through except for the second time doing superset #1, when I did ten of each exercise. instead of jumping jacks or jogging I did enthusiastic dance moves, with lots of jumps and hops. this is a great workout, I’ll be sure to use it when I’m on holiday away from my weights.
hey rylan, can you give me a quick explanation of the difference between regular burpees & “no jump” burpees?
.
thanks–i’m doing this tomorrow. we were out of town for a couple days & i managed to use the hotel fitness room to do teh watchmen workout both days & some cardio. I can’t wait to try your interval cardio routine though & this kick butt workout
thx!
The only difference is that at the end of the Burpee where you normally jump up, you just stand. Of course, if you wanted to make it a little more effective you can do the jump, but only if your knees are in good condition.
Terhi please try it !!! Even if you do only one rep of each please try it and you will get a sense of accomplishment! My wish for you is that you remove the excuse of “too heavy and big” and remove the excuse of the absolute beginner. For me, I do have limitations and I understand I cannot do the Burpees I have a bad knee, but I did the squates overhead press. If I put myself in that deep squat position, my knee will hurt for weeks. But I always find a way to modify and Coach has given some great options.
To not try at all would not get me anywhere – I always try at minimum. Good luck!!!
OK that was WORK!!!! Killer killer killer work !!!! I only got through 2 of the sets and it took about 35 minutes. I didn’t want to stop at 30 mins because I was so close to completing the second set. The first superset was easier – I could do 15 reps. But I have ACL reconstruction in my knee, so the Burpees I really can’t do, so I challenged myself by holding 8lb weights. By the time I got to the second superset, I struggled with reps of 8, 10, and with the dips I could get out 15 of them. the PLANKS????? My biggest biggest challenge as I found myself laying down every now and then for a breather. That was a great workout, but glad to hear we aren’t doing it every day
just wondering if I”m missing something here. How can we accomplish 4 sets of this workout in 30 mins. when one set A-H takes 10 mins alone WITHOUT the supersets in there (4 2min sessions of jumping jacks etc and then another 2 mins of rest =10 mins). Impossible to get four sets when the jumping and rests alone equal 40mins without supersets. Am I confused or did someone else wonder the same thing????
I agree THIS WAS REALLY WORK!! I was never so happy to hear my timer ring at 30 minutes! Anyway, Supreset #1 -I couldn’t do the Burpees due to torn miniscus but did get in 3 reps of the 15X8# overhead press, step ups (low step) but did 15 (3 reps)- and the Deep Plie Squats – didn’t squat really low but it surprised me I could even do them as low as I got! Got thru 3 reps but only 12 each of them. I did all these in the cycle.. not back to back reps. Then, Superset #2, I only made it thru twice. I pooped out on the Deep Plie Squats (3rd set and couldn’t keep going). That Plank looked so easy when you did it on the video Coach and I tried it and when I lifted an arm or even a leg, I feel flat on my tummy! I did the other plank (on all 4′s for about 3 seconds and knees for about 2 seconds) could only do 6 the first go around and 4 the second time around. Pushups: I did them off the wall with those braces (forgot their name) you said to get to we don’t bash our head into the wall. Did 15 each of the 2 times, and the chair dips only 8 each time. I realized I was not locking out my arm each time and of course that made it much harder! Jogged in place on my rebounder as it is much ‘nicer’ on my knees. I’m looking forward to my regular cardio and strength training tomorrow
I started the whole program only 2 1/2 weeks ago (10 training days) and people are already ‘noticing’, “saying you look slimmer”. And that’s with 10 workouts! I can’t wait to see how I am on June 1st! Thanks Coach!
All will be revealed soon…
Great work Kay, really well done!
And yes, keep up the momentum you are gaining and the results will only get better.
Once you have a nutrition and exercise program that works, it doesn’t take long to start seeing results, like you are experiencing right now. And, the workouts shouldn’t be long and boring either.
Now when I looked at it again it didn’t seem impossible . But when I first read it, I felt like I just had climbed the mount Everest and then someone says I had to go higher
I too have bad knees, just can’t go down on them.
So, we’ll see how it goes. I’ll let you know in a couple of days.
Ok, I finished this 2X through with the exception of the planks getting done that many and completely I did some on all 4s mixed in – WHEW!!
i made it through the program 2x and to the run for 2 mins in the 3rd set. The first superset focusing on the legs was good, the second focusing on the arms was more difficult. Wasn’t sure about the alternating plank, couldn’t find the video again, so my hubby who was timing me got to go middle, left and the right side planks counting as one completion, wow that was hard, only made 8 full times the first round and i think 6 the second time. Second round of bench dips was only 10 and everything else was full sets This is not easy and a good calorie burn in a short time, I know that’s the whole point!
OK!!!! Firstly RYLAN THAT WAS TOUGH!!!!!! – Thank You!!
On paper this didnt look too bad, I read through everyones comments and it seemed 2 circuits seemed the norm! I also read the post which said is it not impossible to do 4 sets – so I was thinking ok speed here is the key whilst still trying to keep form! So am just back from the gym – I got my friend to do it with me – we are both regular exercisers! hmmm completed 2 full circuits all reps of each exercise – and was totally done in afterwards!!!! We worked out that if we had the workout imprinted in our minds without checking what came next and probably a little longer setting up the step etc and improved out fitness levels we may have got 3 sets done! OK RYLAN 4 SETS?????? HOW???????
Fab workout though – will keep doing this once a week to see how i can improve this!! There is no comparison between 30 mins doing that and 30 mins on the treadmill!
Sx
Who’s hurting today
???
Ok, now I’ve tried it and I got through almost 2 sets, but I had to find an alternative for some of the moves. This is how I did it:
A) 2 minutes of walking* (high steps) in place
– 2 sets
B) Superset #1
15 Squat + overhead press*
– 2 sets
15 Step-Ups (low steps)
– 2 sets
15 Deep Plie Squats
– 2 sets
C) 2 minutes of walking (high steps) in place
– 2 sets
D) Rest 60 seconds
E) 2 minutes of walking* (high steps) in place
– 2 sets
F) Superset #2
16 x 6 second holds – Plank*
– 1 set
15 Narrow Grip Incline Table* Pushups
– 1 set x8, 1 setx7
15 Table* Dips
– 1 setx8, 1 set x7
G) 2 minutes of walking* (high steps) in place
– 1 set
H) Rest 60 Seconds
Alright. The workout is done. It took about 35 minutes to go through 2 full sets – the only exception being the planks. I am currently unable to be in plank position and then lift an arm or leg, so I did 10 8-second planks the first set and could only do 5 in the second set.
I have to admit, one of the things that keeps me from working out is the horrible ‘rice krispie’ sound that my knees make when I do squats or stair of any kind. I’ve had bum knees since I was a teen, but when people around me in the gym stare because of the sound, well, it’s hard to keep focused on my own improvement.
The planks also seem really hard on my shoulder. Is there any kind of modification that would work (like I do behind-the-head triceps presses instead of chair dips) because my shoulder just can’t support the weight?
Thanks!
hhi rylan, i was able to finish two rounds of this routine & was totally sweating at the end!! there is NO WAY you can do this more times than that if you do the 2 min cardio sets & the 1 min rest breaks. that takes up 16 minutes of the 30! the alternating planks are still confusing, the video has you holding for 4 counts vs. the above workout holding for 6? can you please clarify that? and what is the 16? it’s probably obvious to some, but i’m lost
. so i’ve done this twice now (different days), and am really feeling it, especially the jumping jacks (who would’ve though????).
please keep these challenges coming, they’re fun & keep me focused.
Woo! You rock! Keep on working hard!!
All of these sound great, but what can you suggest for a 74 yr old grandmother with artritic knees, left hip replacement and right rotator cuff repair. I really need excercise. Walking a lot doesn’t cut it because of the arthrittis. Is there any excercises available for me other than water excercises which cost a bunch to join a club.
There is a lot you can do, but with your multiple injuries and the hip replacement, anything you do must first be okayed with your physiotherapist. I’ve worked with many great physio’s and they are a wealth of knowledge for rehabilitative exercise. Because I can’t examine you personally, the best I can do at the moment is tell you to find someone in your area who knows what they are talking about and get them to help you select the appropriate exercises for your current condition.