BFH Workout #39: Wyomia Tyus

BFH Workout #39: Wyomia Tyus


Wyomia Tyus, born on August 29, 1945, in Griffin, Georgia, is a trailblazing athlete renowned for her achievements in track and field. She made history as the first person to win back-to-back Olympic gold medals in the 100-meter dash, triumphing in both the 1964 Tokyo Olympics and the 1968 Mexico City Olympics. Beyond her remarkable athletic prowess, Tyus also contributed to the civil rights movement, using her platform to advocate for equality and justice. Her legacy as a sprinter and activist continues to inspire generations.

The Trailblazer Workout

20 Minute AMRAP

100 Goblet Grip Squats

1 Mile Run on the Treadmill

100 Jumping Jacks

100 Dumbbell Lunges

100 Tuck Jumps


Exercise List

Dumbbell Goblet Grip Squats

Hold the dumbbell at chest height. Push your hips back and keep your chest up as you come down. Reach parallel and push through your heels to come up.


Treadmill Run

Start on a treadmill. Turn the speed up to a comfortable pace. Run normally.

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.

Dumbbell Lunges

To perform a dumbbell lunge, begin by standing shoulder-width apart with your feet shoulder-width apart, holding a dumbbell in each hand by your sides. Step forward with one leg, lowering your body until both knees are bent at approximately 90-degree angles, ensuring that your front knee does not extend beyond your toes. Keep your torso upright and core engaged throughout the movement. Push through the heel of your front foot to return to the starting position, then repeat the movement on the opposite leg. Dumbbell lunges can be performed for a specified number of repetitions or as part of a dynamic lower-body workout routine. They can be easily modified by adjusting the weight of the dumbbells or incorporating additional variations such as walking lunges or reverse lunges.












Tuck Jumps

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