BFH Day #2: Wilma Rudolph

BFH Workout #2: Wilma Rudolph


Wilma Rudolph was born on June 23, 1940, in Saint Bethlehem, Tennessee, U.S.A. Overcoming childhood polio and wearing leg braces, she became an extraordinary sprinter.


Rudolph gained global recognition during the 1960 Rome Olympics, where she became the first American woman to win three gold medals in track and field. Her achievements inspired many and solidified her legacy as a trailblazer in women's sports.

Rudolph continued to advocate for education and health after her athletic career, leaving a lasting impact until her passing on November 12, 1994.




The Pioneer Workout

0.25 Miles on a Treadmill at 80% Max Speed

25 Air Squats

25 Push Ups

25 Sit Ups

4 Rounds


Exercise List

0.25 Miles on the Treadmill

Start on a treadmill at a comfortable speed. Run until you get 0.25 miles.

Air Squats

Start standing with your feet shoulder-width apart and your toes turned slightly outward. Bend your knees and jump up into the air. Land softly to absorb your landing.

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.


Sit Ups

Start on your back with your knees bent. Place your hands by your ears and lift your torso off the ground. Keep your gaze on the ceiling and keep your chest up. Lower back to the starting point and repeat the exercise.