BFH Workout #12: Ora Washington

BFH Workout #12: Ora Washington


Ora Washington, born on January 23, 1898, in Philadelphia, Pennsylvania, was an exceptional African-American athlete who excelled in tennis and basketball during the early to mid-20th century.


Washington's athletic prowess in tennis led her to win multiple American Tennis Association (A.T.A.) singles and doubles titles.

Her accomplishments were not limited to tennis; Washington also made a significant mark in women's basketball. She played primarily for the Germantown Hornets and led her team to numerous Women's Colored Basketball World Championships.


Despite racial and gender discrimination, Washington's skill and determination earned her recognition and respect. She was inducted into the Tennis Hall of Fame in 1971 and the Basketball Hall of Fame in 2018.


Ora Washington's legacy extends beyond her athletic achievements; she broke barriers and paved the way for future generations of African-American athletes. She passed away on September 4, 1971, but her impact on sports and her contributions to breaking racial barriers continue to be acknowledged and celebrated.


The First Lady of Hoops Workout

25 Medicine Balls Around the Worlds

25 Medicine Ball Figure 8's

25 Medicine Ball Sit Ups

1 Mile Run

4 Rounds



Exercise List

Medicine Ball Around the Worlds

Start standing with your feet hip-width apart and a medicine ball in your hand. Bend and wrap the ball around your legs, your waist, and then up and around your head. Return to the starting position.


Medicine Ball Figure 8's

Start standing with your feet shoulder-width apart or wider and a medicine ball in your hand. Bend over and pass the ball under one leg and then through the other in a figure-8 motion.

Medicine Ball Sit Ups

Start on your back with your knees bent and a medicine ball in your hands. Hold the ball by your face and lift your torso off the ground. Keep your gaze on the ceiling and keep your chest up. Repeat the motion.


1 Mile Run

Start on a treadmill at a comfortable speed. Run until you get to 1 mile.