BFH Workout #32: Shani Davis

BFH Workout #32: Shani Davis


Shani Davis is an American speed skater born on August 13, 1982, in Chicago, Illinois. He's renowned for his dominance in long-track speed skating, particularly in the 1000m event. Davis made history by becoming the first African-American athlete to win an individual gold medal in a Winter Olympics sport at the 2006 Turin Games. Throughout his career, he's collected multiple Olympic and World Championship titles, solidifying his legacy as one of the greatest speed skaters of all time. Off the ice, Davis has been an advocate for diversity in sports and has inspired countless athletes around the world.

The King of the Skates Workout

20 Minute AMRAP

50 Skaters

50 Squat Touches

50 Jump Lunges

50 Lateral Squats

20 Lateral Shuffles



Exercise List


Start with a shoulder width stance. Leap laterally and let your opposite leg cross. Cross behind you. Upon landing, immediately push off in the opposite direction.

Repeating back and forth for time or reps.


Squat Jacks

Begin with your feet close. Sit down and back into a half squat position. Jack your feet out and in for time or reps.

Jump Lunges

Start with feet together. Jump one foot back and the other foot forward lowering until knees are 90 degrees. Quickly jump your back foot forward and front foot back.


Lateral Lunges

Begin standing with your feet shoulder width apart. Step one leg out to the side as you squat down to parallel. Stand back up and move your leg back in to starting position. Complete desired reps then repeat on the opposite side.

Lateral Shuffles

Begin with your feet in wide stance, and toes slightly turned out. Keep one leg straight and bend the opposite knee, reaching your hands in front of you. Push your hips back as you come down.

Transfer your weight to the opposite side and repeat back and forth.