Downhill skier Lindsey Vonn is the latest pro athlete to share a home workout video on social media for people to try while stuck in lockdown. And if Venus Williams’ Instagram sessions or Rich Froning’s live CrossFit WODs are a bit on the daunting side, then this quick and simple routine, consisting of two circuits that focus on working your core and improving balance, might be a good place to start.
The 35-year-old Olympic medalist starts by recommending a thorough warmup, and demos a series of core activation exercises: 12 opposite-arm dead bugs, a 30-second plank hold, and 12 squats.
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The first circuit consists of two moves, starting with 24 ice skaters (12 for each leg). “The lower you go with your push-off leg, the harder it’s going to be,” says Vonn. This is followed by a single leg balance hold (30 seconds each leg). “Really try to engage the leg, quad, glutes, core, everything, keep it nice and tight,” she says. “Switch to the next leg, keeping that knee balanced if you can.” Do both exercises four times, with a 30 second rest in between each set.
The second circuit starts with alternating reverse lunges (12 each side). “The lower you go with the front leg, the harder it’s going to be,” she says. The next move is a 30-second weighted squat hold. In place of a medicine ball or weight, Vonn is just using what she has to hand in quarantine; a big bottle of bleach. She recommends two sets of each move, with a 30 second rest.
These are some nice, accessible moves that beginners can do without equipment at home, but when Vonn is in training, it’s safe to say her workouts are a hell of a lot more intense. Prior to the 2018 Winter Games in Pyeongchang, Vonn was rocking abs of steel, thanks to a brutal core routine that included standing grueling exercises such as barbell rotations, weighted straight-leg situps, and standing anti-rotation holds.
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