Train Like Gold Medal Gymnast Shawn Johnson East at Home—These Are Her 7 Favorite Strength Moves

The Paris 2024 Olympic Video games are on the horizon, and I simply love seeing folks on the prime of their sport compete to be primary on the earth. It’s thrilling, it’s intense, it’s emotional, it’s uncooked.

Whereas any Olympic Video games convey pleasure, I particularly benefit from the summer season video games as a result of they embrace my favourite sport, gymnastics. One of many gymnasts I’ve at all times been a fan of is Shawn Johnson East, who, at 16 years previous (the age most of us are simply making an attempt to get by way of highschool), received 4 Olympic medals. The self-discipline it takes to carry out at that degree—particularly at that age—is unbelievable.

I not too long ago labored out with Johnson East in Nashville, the place she led a 17-minute exercise to advertise the brand new Barilla Protein+ pasta, which has 17 grams of protein per serving. (FYI: Our useful protein cheat sheet may help you attain your every day protein targets very quickly!)

After the exercise, I spoke with Johnson East about how she tackles her at-home health routine now and the way completely different it’s from coaching for the Olympics.

“Put up-gymnastics, it’s simply been a wild curler coaster of ups and downs of making an attempt to determine what health appeared like,” she says. “I really feel like proper after gymnastics, I used to be actually obsessive about making an attempt to remain in Olympic form, so I have been on this journey of making an attempt to determine what’s ‘regular’ health and never Olympic-level gymnastics health.”

Johnson East has lived a life stuffed with elite competitors, however now because the mom of three younger kids, her health targets are all about staying sturdy and wholesome for them.

“I took every thing to the acute, as a result of I wanted to, at that prime of a degree. Now, being a mother and a spouse and simply residing a traditional life, I attempt to simply keep wholesome in a really healthful, holistic approach. Not tremendous, tremendous match. I don’t attempt to tip the scales wherever,” she says.

“I really feel like proper after gymnastics, I used to be actually obsessive about making an attempt to remain in Olympic form, so I have been on this journey of making an attempt to determine what’s ‘regular’ health and never Olympic-level gymnastics health.” —Shawn Johnson East

The athlete mentality is one thing Johnson East has needed to work on taming, post-Olympic profession.

“I feel the final time I really did a exercise was three weeks in the past, however I’ve been chasing three toddlers round, and you already know what, that’s completely nice. I don’t must work out six hours a day to be wholesome. That is really not wholesome,” she says.

Since competing, she’s obtained her private coaching certification and studied vitamin and psychology to learn to strategy well being and health in a more healthy approach.

On the subject of understanding, Johnson East is a fan of lifting weights, high-intensity interval coaching (HIIT), and something fast- paced. Simply do not put her down for cardio.

“I actually dislike cardio, however I’ll get it by way of weightlifting,” she says.

She her husband, former skilled soccer participant Andrew East, sort out some robust exercises of their dwelling fitness center—and she or he even designs a lot of them, just like the one under.

Strive Shawn Johnson East’s at-home exercise for your self

Don’t fear for those who don’t have a fitness center at dwelling, you’ll be able to nonetheless work out like an Olympian. Seize a resistance band and mat to attempt Johnson East’s at-home exercise.

It is impressed by her time as a champion gymnast and knowledgeable by her private coaching certification. She created the exercise to indicate that irrespective of how busy life can get, there’s nonetheless time to indicate love for your self by way of an lively life-style. You might not be an Olympian, however you’ll be able to undoubtedly prepare like one!

1. Squat

1. Stand along with your ft hip-width aside and prolong your arms out in entrance of you.
2. Slowly bend your knees as you push your hips again to decrease towards the ground, as for those who have been going to sit down on a chair.
3. Decrease down till your thighs are parallel with the ground (or as far down as you’ll be able to comfortably go).
4. Pause for a second, then push by way of your ft to return to standing.
5. Full 10 reps.

2. Banded glute bridge

1. Place a mini band or looped resistance band round your legs, simply above your knees.
2. Lie in your again along with your arms resting by your sides, knees bent and ft flat on the bottom hip-width aside.
3. Ensuring your ft are hip-width aside, drive by way of your heels and squeeze your glutes to carry your hips off the ground till your hips and shoulders kind a diagonal line.
4. Maintain this place for a couple of seconds.
5. Slowly decrease your hips again all the way down to the bottom.
6. Full 10 reps.

3. Banded mountain climber

1. Place a mini band or looped resistance band round your legs, simply above your knees.
2. Press up right into a excessive plank place such as you’re about to do a push-up, ensuring your fingers are beneath your shoulders and your physique types a straight line out of your head to your heels.
3. Drive your proper knee to your chest.
4. Return to excessive plank place.
5. Drive your left knee to your chest.
6. Return to the plank place.
7. Proceed to alternate till all reps are full.
8. Full 20 reps, retaining your core engaged the whole time.

4. Banded row

1. Begin in a standing place along with your ft hip-width aside.
2. Place one finish of a resistance band underneath your proper foot and step your left leg again so far as you’ll be able to.
3. Hinge ahead and seize the opposite finish of the resistance band along with your proper hand.
4. Pull your proper elbow again to convey your hand to your hip.
5. Straighten your proper arm to finish the row.
6. Full 10 reps on the best, then repeat on the left.

5. Scissor kick

1. Lie in your again along with your legs prolonged and place your fingers underneath your hips.
2. Raise each legs straight up above your hips. Your physique ought to make an L-shape, forming a 90-degree angle.
3. Brace your core and your left leg till it is parallel to the ground (or as shut as doable).
4. Raise your left leg again as much as the beginning place whereas concurrently decreasing your proper leg till it is parallel to the ground (or as shut as doable).
5. Proceed to alternate till all reps are full.
6. Full 20 reps, retaining your core engaged the whole time.

6. Forearm plank

1. Lie face down on the mat along with your forearms on the ground, elbows beneath your shoulders, and your legs prolonged.
2. Squeezing your core and glutes, press into your forearms and stand up in your toes in order that solely your forearms and toes contact the ground.
3. Maintain your self on this place for 30 to 45 seconds.
4. Decrease your physique again all the way down to the mat.

7. Toe contact

1. Lie in your again and carry each legs straight up above your hips. Your physique ought to make an L-shape, forming a 90-degree angle.
2. Attain your fingers up over your shoulders.
3. Interact your core and carry your head, neck, and shoulders off of the ground.
4. Contact your toes.
5. Return to the beginning place.
6. Full 20 reps.