The move I love to hate: Lolo Jones' three-in-one shoulder press
As a hurdler, Lolo Jones trained for speed. But as a brakewoman on the U.S. national bobsled team, her workouts are designed to pack on pounds -- and power. One of few athletes to qualify for both the Summer and Winter Olympics, Jones competed in Beijing and London in the 100-meter hurdles and in Sochi in the two-man bobsled.
But the two-time world indoor champion and American-record holder in the 60-meter hurdles has yet to win an Olympic medal. The pursuit of that goal is what keeps Jones, 35, motivated to push through even her toughest days of training.
"At the end of the day, I want to know that I put it all out there and tapped every amount of effort and energy to win an Olympic medal," Jones says. "Bobsled is a blue-collar sport. It's one of the few sports where you have to look fear in the eye every day. There's no seat belt, you're out in the cold and crashing is a part of practice. You really have to want it to be a bobsled athlete."
The U.S. Olympic bobsled team will be named on Jan. 15, and whether or not she makes the final cut, Jones says she plans to return to track for at least a year after Pyeongchang. "This could be my last pursuit of an Olympics, or this experience could inspire me to go to 2020," she says. "It's too early to make that call. I still have to make this team."
She showed us one of her go-to moves, for when she wants to do something a little different in the gym:
The move: Z-press overhead shoulder press
How to do it: Use thick exercise bands to hang a kettlebell from each end of a squat bar. Sit on the ground with the bar at about chest height and place your hands a little more than shoulder width apart. Lift the bar evenly overhead and hold the press for 1-3 seconds while squeezing your back and shoulder muscles -- and your core -- to stabilize the bar.
Bring the bar down slowly and repeat. Right now, I'm using a 45-pound bar with 13-pound kettlebells. But start small with a lighter bar and no kettlebells and work your way up.
When I do it: I do this at the end of my workouts once my legs are fatigued, and once or twice a week. At a heavy weight, I do three sets of 3-5 reps. At a lighter weight, try 6-8 reps.
Why I do it: I love it because I hate doing core and I find back exercises really annoying, and with this, you're knocking out both in one exercise. It's also a great way to work your arms, and I find that it's hard to get really toned arms.
Why it's so killer: The kettlebells create instability, so you have to use your core, back and arms to reduce the wobble at the top. And I feel like everyone needs to do something weird in the gym every now and then.