BFH Workout #21: Jackie Robinson

BFH Workout #21: Jackie Robinson


Jackie Robinson, born on January 31, 1919, in Cairo, Georgia, was a trailblazing American athlete who became the first African American to play Major League Baseball (MLB) in the modern era. Robinson's historic debut with the Brooklyn Dodgers on April 15, 1947, shattered the racial barrier that had segregated professional baseball for nearly 70 years.


His impact extended far beyond the field, as Robinson faced racial prejudice and discrimination during a time of intense racial segregation. Despite the challenges, Robinson excelled as a second baseman, earning the Rookie of the Year award in 1947 and becoming a six-time All-Star.


Jackie Robinson's courage and talent paved the way for other African-American players to enter professional baseball. Beyond his playing career, he remained prominent in the civil rights movement, advocating for equality and social justice.


Robinson retired from baseball in 1957, but his legacy endures. He was inducted into the Baseball Hall of Fame in 1962, and his iconic No. 42 was universally retired across all MLB teams in 1997 to honor his contributions to the game and the broader fight against racial injustice. Robinson passed away on October 24, 1972, but his impact on and off the field continues to resonate.


The 42 Workout

42 Dumbbell Chest Press

42 Dumbbell Goblet Grip Squats

42 Dumbbell Shoulder Rotations

42 Push Ups

42 Sit Ups

3 Rounds


Exercise List

Dumbbell Chest Press

Start on your back with a dumbbell in each hand at chest level with your elbows bent at a 90-degree angle. Press the dumbbells above your chest and lower them back to the starting point.


Goblet Grip Squats

Start standing with your feet shoulder-width apart and a dumbbell in your hand in a goblet grip. Drop down into a squat. Squeeze your glutes to push yourself back up to the starting position.

Dumbbell Shoulder Rotations

Start with your feet hip-width apart and a dumbbell in each hand. Hold your elbows up at a 90-degree angle with your knuckles facing the ground. Rotate your hands up until your hands are above your elbow. Repeat the exercise.


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.