Monday, February 21, 2011

If I were a president I would...

1. Work out daily in the White House Gym. I don't know if they even have one, but they've got to right?
2. Have a chef who prepared me BOMB meals with all of the perfect amount of calories and macro-nutrients at all the perfect times.
3. Take the White House helicopter to a warm beach somewhere and soak up some needed Vitamin D.
4. Go shopping with my personal stylist. If you are president you have to look awesome...duh.
5. Throw a huge dance party with the Black Eyed Peas, Gwen Stefani, Ke$ha, Usher, Beiber, Lil' Wayne, Justin Timberlake, Taio Cruz, and Pink...And STEPHANIE of course. ;) 
6. Enjoy fat free frozen yogurt whenever I wanted from the FroYo machine I had installed in the kitchen.
7. Play a game of sardines in the White House where everyone is dressed in black, lights are out, and the winner gets ten million dollars. 
8. Oh yeah...and make sure that everyone was happy with health care, equality issues, education, job security, and world peace.

What do you think? Will I be up for election in 2012? You'd vote for me, right? ;)
Until then I'll just keep up the good work training my clients and baking up a storm.

Step It Up Presidents! 
(My Presidents Day Work Out)

Because presidents are required to really step it up when they are elected into office, I give you my presidents day step up work out.
Exercise #1: Step ups with an upright row. Do six step ups on the right leg holding dumbbells. At the top of your step up do an upright row. Follow with six step ups with out the row. Repeat this same sequence on the left side.


alternate with:
Exercise #2: Plank Hold (put a 10 or 25 lb plate on your back if the regular hold is too easy.) Hold this for as long as you can. Start with 30 seconds, build up from there!

alternate with:
Exercise #2: Squats with a press. Hold two dumbbells, a plate, med-ball, or a bar at shoulder level. Squat down keeping your form correct, (hips back, knees in-line with ankles, keeping that upper body up.) As you return to standing squeeze your glutes and keep your abs tight pressing your dumbbells towards the ceiling. Make sure you aren't leaning back. Slowly lower them down, and return back to a squat starting again. Do 12-15.
*repeat this two or three times through.

Exercise #4: Step ups with a bicep curl. Follow the same pattern as you did with the step ups and a row, but do a curl instead of a row. Repeat on both sides.

alternate with:
Exercise #5: Row In a Lunge. Do 12 of these on each side.
*repeat this two or three times through.

Finish with...
Exercise #6: Step Up Push Ups. mmmm...I love these. Try for 10 on each side. Go for more if you're feeling it.

alternate with:
Exercise #7: Elevated Push ups. Your arms should be toasted at this point.

You can add weight or increase the height of the step to any of these exercises to increase the difficulty. Don't be afraid to step up that work out. Your legs will thank you. :) Step ups work your glutes, quads, hamstrings, your calves, and your core. BOMB. Add an arm exercise in there and you've got a full body workout.


What would YOU do if you were president? I just might have to do some of my presidential wishes anyways...like the frozen yogurt machine in my kitchen? How do you feel about step ups? If you aren't a fan try to mix them up with other exercises to make them a little more exciting. I love them because they work! Nothing like a good leg burn.

18 comments:

Stephanie said...

Hmmmm...interesting...I see #5's dance party doesn't include me yet. Maybe you don't know of my funk dancing ways. lol

MuncherCruncher said...

Correction made steph. You know you're invited!!

Stephanie said...

I can't WAIT to vote for you. This party will be awesome!!!!! hehe

Sarah said...

you have my vote, but I want to come visit you! I want to enjoy all the white house fun!

Allie said...

I'm pretty sure our taste in presidential affairs is the same as our similar tastebuds. I agree with all of the above! And I think I could definitely get into step ups. I'm already VP of my med school class- maybe I could co-run for presidential VP in 2012?

Cynthia said...

I would totally vote for you! Can I be an intern once you get elected?? I totally want to go to a party with all those artists!!

Jody, RD said...

Awe.Some.

I was just trying to figure out what I was going to do for my circuit workout tonight and this takes the thinking out for me. Thank you:)

Stefanie D. said...

Oooo. This looks intense. :) Love it. I would totally vote for you! Haha. :)

Mara... said...

Wow, your workout sounds awesome!! I cannot wait to workout again, still nursing my darn ankle. And I would definitely vote for you...and come visit you for some fro-yo in the White House!!!

fashionfitnessfoodie said...

I will vote for you IF you invite me over for fro-yo everyday. and you must have exciting flavors...and unlimited toppings...and it has to be calorie free. k? thx

Lindsay and James Cotter said...

can I live at the white house if you become president? AWESOME!
And I just did step ups with bicep curls today!!!
LC

Lauren said...

I would fly in fitness instructors and my favorite bloggers for yoga and cycling classes in the White House! I need to try the weighted plank, I love planks, but they're getting pretty easy.

Ally (oatsandspice) said...

Oh I would totally make them put in a frozen yogurt machine - so perfect :)

http://oatsandspice.wordpress.com

Kate said...

I love the STEP IT UP workout! I stepped it up today. UP a freaking mountain! I did my first REAL trail run today and it was hard as heck. I feel like such a wuss!!

Kate said...

P.S. I would TOTALLY vote for you.

Katy said...

Girl, I would totally vote for you. Especially if you invite me over for some of that fro-yo and to play the game! :)

The Hungry Runner Girl said...

I will vote for you but can I be your VP....can you imagine, it would be our dream life. I would need unlimited candy toppings for my fro-yo:) LOVE YOU GIRL!!! Those moves sound KILLER...you are my hero!

Jen said...

Love step ups! Your workouts are awesome!
I'd vote for you as president as long as you rigged the game so I could win!