Aida Johnson-Rapp

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Since Sep 2010

To Sweat is to Live

Great Arms

Posted on August 24, 2013 at 10:00 PM

A 4-step targeting and toning routine that burns 100 calories in only 20 minutes! Follow Aida’s suggested fitness routine during your lunch break or after work and get Michelle Obama’s uber-toned body in no time.


STEP 1 - Warm up: March or run in place for 5 minutes: by adding alternate knee raises and raising your arms over your head speed’s up your heart rate and burns additional calories!


STEP 2 - Upper bod


o Push-ups: targets biceps, triceps, shoulders, chest and core in ONE move! Perform 10-20 (depending on fitness level)


o Chair dips: targets the triceps, where most women look to tone. Perform 10-20 (depending on fitness level)


1. Start by putting the back of a chair against a wall

2. Place hands firmly on the edge of the seat, so that knuckles are pointing forward

3. Place the legs out in front, in a 90-degree position, making sure that your feet are pointing forward, toes up

4. Make sure the shoulders stay down and back, and the elbows stay close to your side

5. Slowly bend elbows into a 90-degree angle, pause, and return to starting position, putting the pressure on the heel of the hands


o Resistance pulls: to tone and target triceps, resistance tubing is the optimal choice (can be purchased from Target, Walgreens or sporting goods stores). Perform 10-20 (depending on fitness level)


STEP 3 - Lower body:


o Lower body chair squats: targets glutes, quadriceps and core. Perform 15-25 (depending on fitness level)


1. Position yourself in front of a sturdy chair/bed, as if you were going to sit.

2. Lower glutes (buttocks) toward the seat and hover above seat for 5 seconds

3. Return to upright position and lower

4. Repeat 15-25 depending on fitness level


STEP 4 - Midsection:


o Bicycles: targets all abdominal muscles. Perform 15-25 (depending on fitness level)


1. Lie on back with both hips and knees at 90-degree angles (head and shoulder should be slightly off the ground)

2. Place fingers on the sides of your head

3. Crunch the left side of your upper body off the floor

4. Bring left elbow to right knee together

5. Extend right knee out while you bring your right elbow to left knee together

6. Repeat for other side 15-25 times

o Oblique crunches: targets oblique and back muscles. Perform 15 -25 each side (depending on fitness level)


1. Lie flat on back with knees bent and feet flat on the floor

2. Place right hand over right ear

3. Crunch midsection up and across (trying to touch your right elbow to your left knee)

4. Concentrate on contracting your midsection throughout the movement

5. Slowly return to starting position

6. Repeat 15-25 times

o Stationary crunches: targets all abdominal muscles. Perform 10-15 for five to 10 seconds each


1. Stand firmly in place

2. Contract abdominals (pulling and tightening the midsection)

3. Squeeze for five to 10 seconds

4. Release and repeat 10-15 times


Depending on intensity, The Michelle Obama Factor will burn up to 100 calories for a tank-top ready, leg-baring body in just 20 minutes per day.


Categories: Fitness, Aida Johnson, Workout

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