Tips from the first lady’s personal trainer
Michelle Obama’s personal trainer, Cornell McClellan, offers some great ways to get moving and boost your energy in the morning.
Cornell McClellan’s Tips:
The most important element to energize yourself starts with a sound nights sleep. It’s amazing how much the body can recuperate if given the adequate amount of rest.
The rest comes from good hydration (plenty of water, of course) an exercise regimen that consists of cardio and strength training (2-3 days a week) and finally, stretching.
Strength Training Work Outs
Set 1:
• Single leg step-ups x10
Using a box or elevated surface step up with one leg on the box while opposite knee into the air. Do not alternate legs, do 10 reps with the left leg then 10 with the right.
• Split leg Squats x10
Start off in a front lunge position with the right leg staggered in front of the left and squat down as if you were doing a lunge. Instead of stepping through and completing the lunge, come back up into the starting position. Repeat 10 times on each leg, do not alternate.
• Sumo Squats 20×20
Take a wider than usual squat stance and execute a squat. The first 20 squats should be until your thighs are parallel with the ground. Immediately after the first 20 reps start another set of 20 deep squats where you go beyond parallel.
Set 2:
• Tricep Extensions x15
Lay flat on the bench (on your back) with light dumbbells. Straighten your arms as if you were performing a bench press, this is your starting position. Instead of pressing the dumbbells keep your shoulders locked and only bend at your elbows as you bring the dumbbells down to either side of your head. Once down by your head press the dumbbells straight up and back to the starting position only bending your elbows and keeping your shoulders locked.
• Overhead Kickouts x15
Using a heavier dumbbell, grab the weight with both hands and bring it directly above your head. Bending only at the elbows bring the weight behind your head and press back to the starting position.
Set 3:
• Alternate Step-ups x10
These step-ups are similar to the ones in the first set but without the knee drive at the top and you alternate legs each rep. There should be a total of 20 reps, 10 each leg.
• Alternate Lunge x10
Start standing straight up with your feet even. Take a step out with your right leg and perform a lunge. Return to the starting position and repeat with your left leg. There should be a total of 29 reps, to each leg.
• Split Leg Elevated Squat x10
Similar to the split leg squats from Set 1 except take your back foot and place the top of your foot on a bench. Perform the split leg squat same as before, the elevation helps isolate the quads and hamstring. Execute 10 on each leg without alternating.
Set 4:
• Simultaneous Hammer Curls 15-20 (or until you burnout)
Take two dumbbells and point your thumbs up. Curl the dumbbells at the same time (don?t alternate), making sure to only bend in the elbow, all the way up. Execute as many of these curls as you can.
• Palms-Up Curls 15-20 (or until you burnout)
Similar to the hammer curls except point your thumbs up or palms out. Keep your elbows locked and simultaneously rep as many as you can.
Variations:
The great thing about this exercise is that it can be performed by all fitness levels.
For Beginners: Make sure you start off doing the lower but sets, sets 1 & 3, without any weight. The body provides enough resistance for most beginners. Make sure you don?t go too heavy with the upper body weights, you should be able to complete the entire exercise at least once without resting or lowering your resistance.
For Advanced Exercisers: Use dumbbells for sets 1 & 3. Try to go through the progression at least 2-3 times to get an added cardio benefit from the routine. Keep track of the weights you used and the time it took you to complete the circuit and set a personal goal of repetitions and times so you have something to shoot for.
