BFH Workout #20: Simone Biles

BFH Workout #20: Simone Biles


Simone Biles, born on March 14, 1997, in Columbus, Ohio, is an American artistic gymnast widely regarded as one of the greatest in the sport's history. Biles' extraordinary talent and unmatched skills have earned her numerous accolades and record-breaking achievements.

She burst onto the international gymnastics scene at the 2013 World Championships, winning four gold medals. Biles continued her dominance, securing four historic gold medals at the 2016 Rio Olympics, including the prestigious all-around title.


Known for her exceptional strength, flexibility, and daring routines, Biles introduced new elements to the sport, often performing moves others deemed impossible. Her signature move, the "Biles," is a double layout with a half twist on the floor exercise.


Off the mat, Simone Biles has advocated mental health awareness and is vocal about the pressures and expectations elite athletes face. Despite a one-year postponement of the 2020 Tokyo Olympics, Biles returned and won multiple medals, adding to her impressive collection.


Simone Biles continues to inspire aspiring gymnasts and sports enthusiasts alike, not only for her unparalleled gymnastic abilities but also for her resilience and advocacy.


The Medalist Workout

32 Dips

32 Push Ups

32 Jumping Jacks

32 Glute Bridges

32 Toe Touches

3 Rounds




Exercise List


Start in a seated position on a bench. Place your hands at your side. Let your body hover off the bench, straighten your legs, and lower your body to the ground. Use your hands to press back up to the starting position.

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.

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.

Glute Bridges

Start on your back with your knees bent and your heels close to your glutes. Place your hands by your sides. Press your heels into the ground and lift your hips. Squeeze your glutes as you lift your hips. Return to the starting position and repeat the exercise.

Toe Touches

Start flat on your back with your feet at hip-width apart. Lift your legs, lift your torso, and touch your toes while keeping them straight.