Lindsey Vonn warms up [1], works out, and cools down like the badass athlete she is. Despite the fact that the she's retired [2], she's still a four-time Olympian and the most decorated female skier in World Cup history [3]. And, like any athlete, Vonn had to adapt her workout routine once COVID-19 hit.
Vonn told POPSUGAR that, at first, her routine changed because she didn't have as much access to a gym and her trainer, Gunnar Peterson [4], was travelling. "I was often just doing Peloton rides and bodyweight workouts [5], but as soon as Gunnar could work again, I was in the gym with him three to four times per week," she said. "I enjoy his training the best because it keeps things exciting and fresh every day. It never feels repetitive or boring."
Vonn continued on to say that, in general, she loves core [6] because you can literally work on strengthening your midsection at any time "and be creative with it." Plus, "booty work is also easy to do at home using stairs, step-ups, or lunges."
And, for sneakers to work out in, Vonn loves her new Project Rock 3 Training Shoes [7]. She called them the best pair of shoes in the Project Rock collection [8] to date because of their "cushy comfort" and ankle support. From lateral movements during circuits with Peterson to lifting she does with Dwayne "The Rock" Johnson [9] himself, the shoe works well for her through it all, she said.
"It's everything you could want or need in a training shoe," Vonn explained, adding that she wears the shoes outside of the gym, too — that's how comfortable they are.
Ahead, check out bodyweight exercises Vonn likes to do at home to build strength. There are many more, but these cover some of her favourites. Plus, keep reading to see what her sessions with Peterson look like (spoiler: they're as intense as we imagined they'd be).
Step-Ups
- Straighten your right knee to stand on the bench, block, chair, or stair while lifting your left leg so your hip and knee are both at 90-degree angles (shown in the photo here).
- Bend your right knee as you lower your left foot to tap the floor with your left toes. This completes one rep.
- Alternate sides.
Spiderman Plank
- Start in a high plank position on your hands and toes with your body in a straight line.
- Bring your right knee outside and around toward your right elbow, keeping your body in a straight line.
- Return your foot back to the mat and repeat on the opposite side.
- Continue slow and controlled.
Mountain Climbers
- Start in a traditional plank with your shoulders directly over your hands and wrists. Be sure to keep your back flat and your butt down, maintaining a neutral spine.
- Engage your core (think about pulling your belly button toward your spine) and lift up your right knee, bringing it forward toward your elbow. It's OK if you can't bring your knee all the way in. Return your right knee back to the starting position as you simultaneously drive your left knee up toward your left elbow. Return to the starting position.
- Continue switching legs and begin to pick up the pace until it feels like you're "running" in place in a plank position.
Elbow Plank
- Start face down on the floor, resting on your forearms and knees.
- Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
- Contract your abdominals to keep yourself up and prevent your booty from sticking up.
- Keep your back flat. Picture your body as a long, straight board.
- Hold this for as long as you can. Aim for 20-30 seconds in the beginning and work your way up to one minute as you get stronger.
Lunges
- Keeping your core engaged and your torso upright, step forward with one leg, and lower down until both knees are bent at about a 90-degree angle.
- Make sure your front knee is directly above your ankle; you should be able to see your front toes. Your back knee should hover just above the floor.
- Press your front heel into the floor as you push back up to the starting position. Alternate legs.
Buy the Project Rock 3 Training Shoe in Black
The Project Rock 3 Training Shoe in Black [10] ($140) comes in women's, men's, and sizes for kids.
Buy the Project Rock 3 Training Shoe in White
The Project Rock 3 Training Shoe in White [11] ($140) comes in men's and women's sizes.