BFH Workout #19: Bo Jackson

BFH Workout #19: Bo Jackson


Bo Jackson, born Vincent Edward Jackson on November 30, 1962, in Bessemer, Alabama, is a former American professional athlete with unparalleled success in baseball and football. Jackson played college football for the Auburn Tigers, winning the Heisman Trophy in 1985.


He was an outfielder and designated hitter known for his powerful hitting in baseball. Bo Jackson was the first athlete to be named an All-Star in baseball and football. He played in Major League Baseball (MLB) for the Kansas City Royals, the Chicago White Sox, and the California Angels.

In football, Jackson played as a running back for the Los Angeles Raiders in the National Football League (N.F.L.).


His extraordinary speed and strength made him a formidable force on the field.

Unfortunately, Bo Jackson's career was cut short due to a hip injury suffered during a football game in 1991. Despite this setback, he remains an iconic figure in sports history, known for his exceptional athleticism and the "Bo Knows" marketing campaign.


Bo Jackson's impact transcended baseball and football, showcasing the possibilities of dual-sport success at the highest level.


The Bo Knows Workout

100 Push Ups

2 Mile Runs

100 Pull Ups

1 Mile Run

100 Burpees

Record your completion time.


Exercise List

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.

Mile Runs

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

Pull Ups

Start with your hands shoulder-width apart on a pull-up bar. Hang your legs off the ground, pull your chest to the bar, and lower yourself to the starting point.


Start standing with your feet hip-width apart. Jump down to the ground, then jump back up to your feet.