BFH Workout #29 Simone Manuel

BFH #29 Simone Manuel



Simone Manuel is an American competitive swimmer born on August 2, 1996. She made history at the 2016 Rio Olympics by becoming the first African American woman to win an individual Olympic gold medal in swimming, tying for first in the 100-meter freestyle. Manuel has won multiple medals at the Olympics and World Championships, cementing her legacy as one of the top swimmers of her generation. Beyond her athletic achievements, she's been an advocate for diversity in swimming and has used her platform to promote equality in the sport.


20 Minute AMRAP Workout

50 Jump Squats

50 DB Triceps Extensions

50 Chin Ups

50 Push Ups

1 Minute Plank


Exercise List

Jump Squats

To perform a jump squat, start by standing with your feet shoulder-width apart. Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight. Once you reach the bottom of the squat, explosively jump upward as high as you can, extending your legs fully. Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions.


Dumbbell Triceps Extensions

Start seated on a bench or chair. Hold a dumbbell over your head in a diamond grip. Lift the dumbbell above your head and lower it back to the starting position.

Chin Ups

Start with your hands in an underhand grip on a pull-up bar. Hang your legs off the ground, pull your chest to the bar, and lower yourself back to the starting point.

Push Ups

Start on the floor prone with your hands by your chest. Push your hands into the ground and push your body off the ground.

Keep your feet hip-width apart.


To perform a plank, you start by assuming a push-up position, with your hands directly beneath your shoulders and your body forming a straight line from head to heels. You engage your core muscles to hold this position for a set amount of time.