BFH Workout #53: Claressa Shields

BFH Workout #53: Claressa Shields


Claressa Shields is a two-time Olympic gold medalist and professional boxer born on March 17, 1995, in Flint, Michigan. Known for her remarkable talent and tenacity, Shields made history as the first American woman to win Olympic gold in boxing at the 2012 London Olympics. She repeated this feat at the 2016 Rio Olympics. Transitioning to the professional circuit, Shields has become a dominant force, holding multiple world titles across different weight divisions. Beyond boxing, she's an advocate for women's sports and empowerment, inspiring many with her story of perseverance and success.

The Boxing Queen Workout

20 Minute AMRAP

100 Jump Ropes

50 Dumbbell Jab/Cross Combos

25 Sit Up to Jab/Cross Combo

50 Dumbbell Shoulder Presses

50 Dumbbell Bicep Curls


Exercise List

Jump Rope

Jump rope with the rope passing under your feet once each jump.

Dumbbell Jab/Cross

Start in a boxing stance with a dumbbell in each hand. Throw a jab then a cross.

Sit Up to Jab/Cross

Start in a sit up position. Perform the sit up and throw a jab/cross combo at the top of the exercise.

Dumbbell Shoulder Press

Start by sitting on a sturdy bench with a backrest, holding a dumbbell in each hand at shoulder height. Your palms should be facing forward, and your elbows should be bent at a 90-degree angle. Engage your core muscles to maintain stability throughout the exercise. Press the dumbbells upward until your arms are fully extended overhead but be sure not to lock out your elbows at the top of the movement. Slowly lower the dumbbells back down to shoulder height, keeping control of the movement.

Dumbbell Bicep Curls

Stand up straight with a dumbbell in each hand, arms fully extended down by your sides, palms facing forward. Keep your elbows close to your torso and exhale as you curl the weights upward, bringing the dumbbells towards your shoulders. Focus on keeping your upper arms stationary throughout the movement. Contract your biceps at the top of the movement, squeezing them for a moment. Inhale as you slowly lower the dumbbells back to the starting position, maintaining control and resisting the urge to swing the weights.