BFH Workout #33: Willie Wyte

BFH Workout #33: Willie Wyte


Willye White was an American track and field athlete, born on December 31, 1939, in Money, Mississippi. She competed in five consecutive Summer Olympics from 1956 to 1972, making her the first American track and field athlete to do so. White specialized in the long jump and sprint events, winning a total of four Olympic medals: one silver and three bronze. She also earned numerous medals in other international competitions throughout her career. Off the track, White was an advocate for women's sports and worked to promote opportunities for female athletes. She passed away on February 6, 2007, leaving behind a legacy of athletic excellence and dedication to her sport.

 The First 5 Workout

20 Minute AMRAP

100 Jumping Jacks

20 Tuck Jumps

20 Broad Jumps

20 Box Jumps

100 Butt Kickers


Exercise List

Jumping Jacks

Start by standing with your feet together.

In one motion, jump your feet out to the side and raise your arms above your head.

Immediately reverse the motion by jumping back to the starting position.

Increase speed as you feel comfortable.

Tuck Jumps

Perform a squat pushing your hips back as you come down. Jump up bringing your knees towards your chest.

Land softly.


Broad Jumps

Crouch into a squat position and swing your arms back. Swing your arms forward, extend the legs. Explode forward jumping as far as you can

Land softly.



Box Jumps

Stand a few inches in front of the box. Press hips back, lower down and jump on top of the box. Land softly on the box.

Complete the movement by standing up tall before stepping down with one foot at a time.

Butt Kickers

Stand with your legs shoulder width apart. Flex your knee and kick your heel up toward your glutes

As one leg comes down, flex your other knee and kick your other foot up toward your glutes. Swing your arms as if you were jogging.