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Look Like Aphrodite With Lolo Jones’ Olympic Workout Routine

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Lolo Jones Kino Workout

The Olympics is an event kids dream of partaking in from an early age. Being under those bright lights and having millions of viewers watch you can trigger many emotions. It’s an event an athlete will train their entire lives for and only have a few attempts to make something out of it.

One Olympian that has garnered a lot of attention is Lolo Jones. An American bobsledder and hurdler, Lolo Jones is an elite Olympic athlete who’s a force to be reckoned with. She’s a three-time Olympian, a three-time world champion and an American record holder. Her best events are the 60-meter and 100-meter hurdles. While in college at LSU, Jones won three NCAA titles and collected 11 All-American honors.

Training for one Olympic sport is a milestone, but training for two…now that’s otherworldly.

Jones’ physical attributes are pivotal for an Olympic athlete. That’s why she has competed in two Olympic events and has flourished on the track. Strong, built legs and glutes are imperative for any athlete, especially if you want to rock an impressive physique, too.

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lolo jones hurdle

Lolo Jones Physical Attributes

Lolo Jones stands taller than most women at 5 feet 9 inches. Depending on the event, her weight varies. For track events, she weighs about 135 pounds. However, for bobsledding, she packs on dense muscle to hover around 160 pounds. For Jones to pack on nearly 30 pounds of muscle for bobsledding, she ate like a horse. Jones claims she ate 9,000 calories a day, which included four McDonald’s double bacon cheeseburgers.

I don’t know about you, but I wouldn’t mind indulging in some McDonald’s if I can still look like Lolo. 

And that’s the beauty of intermittent fasting. It allows you to eat more in one sitting and more of the food you love. To lose or gain weight, the formula is simple: Eat at a caloric surplus or caloric deficit. If you eat more calories than you burn, you’ll gain weight regardless of the food you consume.

lolo jones physique

Key Characteristics of Lolo Jones’ Physique

After analyzing Lolo Jones’ physique, you see the fluctuating weight gains and losses some athletes undertake to compete at their best. For most of us, this isn’t realistic. However, with the approach we use at Kinobody, any lady following this straightforward protocol can build the physique of their dreams.

We aren’t training for the Olympics; we just want to look and feel good while still having a life outside of fitness. Now, let’s delve more into Jones’ physique. It goes without saying, but she’s absolutely powerful.

Lolo Jones’ workout routine toned her legs, built her glutes and trimmed her upper body, which manifested the physique of a Greek Goddess. The Kinobody Goddess Toning Program and KinoBooty Program will do just that. These two programs combined will turn you into a modern-day Aphrodite!

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These two programs include key lifts such as the forward lunges, curtsy lunges and dumbbell chest press. The forward lunge will strengthen your legs. The curtsy lunge will place an emphasis on your glutes and inner thighs. Finally, the dumbbell chest press will develop your chest, shoulders and triceps.

Lolo Jones’ Workout Routine for the Olympics

This isn’t the exact workout routine Lolo Jones used to train for the Olympics, but it will get you into Olympic shape and give you the body of your dreams.

The KinoBooty Program will help you build firm glutes along with a flawless waist-to-hip ratio in just 12 weeks. Plus, the Goddess Toning Program focuses on toning the body and giving you the ultimate feminine look.

Lolo Jones is an elite Olympic athlete. To mimic more of her mobility and endurance, you’ll want to also take a look at the Cardio Abs Mobility Program. This will supplement the other two programs by training your mobility and core strength, both of which you need to be at a semi-Olympic level.

You’ll be doing three workouts per week with at least 48 hours in between sessions. The focus is on targeting your lower body, emphasizing your backside. Plus, you’ll be keeping your upper body lean by hitting important upper body movements.

What’s so great about these training programs is that they still allow you to live it up with your friends. You’ll only be training three days a week for an hour each day. Don’t get me wrong: These three days are gritty, and you’ll have to work hard. However, that gives your body enough time to heal and gives you plenty of time to enjoy life.

Girls just wanna have fun!

Go through the Goddess Toning Program first to develop a good foundation for your body, followed by the KinoBooty Program.

Lolo Jones’ Training Schedule

Most programs for women don’t hit the body with proper movements and volume. By doing tons of cardio or CrossFit, you’re leaving your body’s appearance up to chance. The truth is, building a downright amazing physique comes down to just two principles: energy and strength. If you are getting stronger on key lifts and eating the right amount of calories, you’ll build an incredible body!

Monday: Lower Body and Abs

  • Wide Stance Squats: 3 sets x 8-12 reps
  • High Box Step-ups: 3 sets x 6-10 reps per leg
  • Romanian Dumbbell Deadlifts: 3 sets x 10-15 reps
  • Weighted Hip Thrusts: 3 sets x 10-15 reps
  • Lying Leg Raises: 2 sets x 10-20 reps
  • Long Lever Planks: 2 sets x 15-30 seconds

Wednesday: Upper Body

  • Dumbbell Chest Press: 3 sets x 8-12 reps
  • Bent-Over Dumbbell Rows: 3 sets x 8-12 reps
  • One-Arm Shoulder Press: 3 sets x 8-12 reps
  • LAT Pulldowns: 3 sets x 8-12 reps
  • Lateral Raises: 3 sets x 10-15 reps

Friday: Lower Body and Abs

  • Sumo Deadlifts: 3 sets x 6-8 reps
  • Curtsy Lunges: 3 sets x 6-10 reps
  • Lying Single-Leg Hip Extensions: 3 sets x 6-10 reps
  • Squat Jumps: 3 sets x 8 reps
  • Pulse-ups: 2 sets x 10-20 reps
  • Side Planks: 2 sets x 15-30 seconds

Lolo Jones’ Workout Notes

This Lolo Jones’ workout routine will tone and define your body like none other.

However, if you’re going to be training with this kind of volume for your legs and glutes, you need to make sure that your body is well-equipped.

There are countless supplements out there, but most of them are trash. Supplements aren’t necessary for a goddess physique, though taking the right ones can make a difference, especially with the intensity of the lower body movements prescribed in this workout.

Two supplements that will help with muscle growth and recovery are Kino Aminos and Kino Gains.

Kino Aminos support your body’s ability to grow and maintain muscle. The BCAAs in Kino Aminos have also been shown in peer-reviewed research to decrease muscle soreness, reduce exercise-related fatigue and improve recovery.

Kino Gains is a potent combination of three clinically dosed ingredients designed to help you pack on muscle in the right areas. This supplement does this by increasing androgen receptor availability, methylating excess estrogen and increasing anabolic hormone synthesis.

Nutrition also plays a vital role in how your body’s going to look. To learn more about dialing in on your nutrition, check out the Goddess Toning Program and the KinoBooty Program.

The important thing regarding this workout routine is to build strength. If you want to have a killer booty, then you need to get stronger on the key movements for your glutes. So, once you can comfortably complete your prescribed sets and reps with one weight, increase the weight.

When you dial in your nutrition to support a lean, slim body and combine that with strength training, your body will transform. Week after week, you’ll be looking better than ever!

Go slay, girl!

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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