BFH Workout #18: Flo Jo

BFH Workout #18: Flo Jo


Florence Griffith Joyner, Flo-Jo, was born in Los Angeles, California, on December 21, 1959. She was an American track and field athlete who gained global fame for her incredible speed, style, and record-breaking performances.


Flo-Jo competed in the 1984 and 1988 Summer Olympics, leaving an indelible mark on the sport.

Her breakout moment came at the 1988 Seoul Olympics, where she won three gold medals and set world records in the 100m and 200m sprints. Flo-Jo's distinctive one-legged bodysuits and flamboyant nails became iconic symbols of her athleticism and style.


Her records in the 100m and 200m sprints, 10.49 seconds and 21.34 seconds, respectively, remain unbroken. However, her accomplishments were clouded by rumors of performance-enhancing drug use despite no official findings against her.


Florence Griffith Joyner retired from competitive track and field after the 1988 Olympics. Tragically, she passed away on September 21, 1998, at the age of 38. Flo-Jo's impact on the sport and her legacy as one of history's fastest and most stylish sprinters continue to be remembered.


The Flo Jo Workout

1 Mile Run

100 Jumping Jacks

2 Mile Run

200 Jumping Jacks

3 Mile Run

300 Jumping Jacks

(Record your completion time.)


Exercise List

Mile Runs

Start on a treadmill at a comfortable speed. Run until you get to the miles that are set in the workout.

Jumping Jacks

Start with your feet hip-width apart and hands down by your side. Jump out and extend your hands over your head. Return to the starting position.