From the covers of Oprah to Vogue Magazine, first lady Michelle Obama, aka #FLOTUS, has been seen baring her toned, graceful, and athletic arms on many a presidential White House events, and most recently the DNC 2016 Convention. Time and again our first lady seems to rock it out at The White House (did you see her Carpool Karaoke skit with James Corden and Missy Elliot?!?) with her rock solid Action Heroine Arms every woman seems to covet these days. She’s made strong, toned, arms; sexy, beautiful, AND terminally classy cool on a woman—no—LADY.

The key to getting gracefully strong & sleek toned arms is two fold. First, you must weight train to challenge the arm muscles to change, adapt, and grow. Second, you must lose fat, because if you have a layer of fat covering your beautiful, new toned arms, all you will see is the layer of fat.

This movement sequences using the Core Transformer will build muscle and burn fat. To see results, do 10-12 reps of these exercise moves at least 2-3 times per week, incorporating this program into your weekly workout routine.

Triceps Push-Ups: 2 Sets of 10-12 Reps 

Targets: Triceps & Torso 

1. Get into a push-up position with arms straight but with knees on the floor and feet in the air. Hands should be under your shoulders but closer together than in a regular push-up.
2. Tighten abs and bend arms, bringing chest toward the floor. Keep upper arms close to your sides and back straight. Elbows should point behind, not out.
3. Straighten arms to the starting position

Modification: Bent knee or knees on the floor. It’s better to modify and/or do less reps working up if you cannot keep great alignment and form.

Standing Lateral Overhead Press Squat Combo: 2-3 Sets of 10-12 Reps

Targets: Biceps, Deltoids, Fore Arms

1. Standing with feet slightly wider than hip pull and KEEP your shoulders down. With your arms bent and hands at your chest, inhale into squat bringing arms down with elbows into body and hands slightly externally rotated outward.
2. Exhale into standing position, driving your hands upward and outward (pinkies out) into overhead deltoid press, while keeping soft knees. Think about trying to widen the space between your shoulder blades.

*Remember to always pull and keep your shoulders down. Otherwise, this move will become another sad, sad neck strain exercise.

Bent-Over Reverse Fly’s: 2-3 Sets of 10-12 Reps

Targets: Deltoids and Upper Back

1. Holding a dumbbell in each hand or your Core Transformer, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
2. Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground.

Modification: Extend one leg for balance challenge

Standing Triceps Raises: 2-3 Sets of 10-12 Reps

Targets: Triceps

1. Stand with feet hip-width apart and knees slightly bent, and hold a dumbbell in each hand or strapped into your Core Transformer.
2. Reach arms overhead, holding the dumbbells vertically. Keep wrists straight. Bend elbows, lowering the dumbbells behind head as you simultaneously squat. Keep upper arms close to your head and elbows pointing toward the ceiling.
3. Straighten your arms overhead while straightening your legs into standing position; repeat.

Light Weighted Shadow Boxing: 3x1” Bouts 

Targets: Shoulders, Upper Torso and Arms

1. Holding light dumbbells (no more than 3-5 pounds) or strapped into the Core Transformer. Alternate punches in reps of 8; cross, hook and upper cuts. Think “To the face, and then under the chin.”
   2. Rest between set 30 seconds. Build to 5, one-minute sets.

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