BFH Workout #55: Dominique Dawes

BFH Workout #55: Dominique Dawes


Dominique Dawes is a former American gymnast who competed in three Olympic Games. Born on November 20, 1976, in Silver Spring, Maryland, she began gymnastics at a young age. Dawes rose to fame as part of the "Magnificent Seven," the US women's gymnastics team that won gold at the 1996 Atlanta Olympics. Known for her powerful performances and graceful style, she also won individual medals, including a bronze on floor exercise in 1996. Dawes was the first African American woman to win an Olympic gold medal in gymnastics. She retired from competitive gymnastics after the 2000 Sydney Olympics and has since pursued various endeavors, including coaching, motivational speaking, and advocacy work.

The First Lady of Flips Workout

20 Minute AMRAP

25 Pike Push Ups

25 Triceps Extensions

25 Dive Bomber Push Ups

25 Jumping Jacks

10 Bounds



Exercise List

Pike Push Ups

Start in pike position. Raise your hips as much as you can keeping your legs extended. Lower your head towards the ground. Press yourself back up to the starting position.

Bench Triceps Extensions

Start on a bench with your hands close together. Drop your body down between your arms until the top of your head is below the bench. Push yourself back to the starting position.

Dive Bomber Push Ups

From a pike position. Bend your elbows so they hug the sides of your ribs and lower your chest. Push through your hands, chest open, thighs off the ground up to high plank. Press your hips back into pike. Repeating sequence for time or reps.


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.


Begin by standing with your feet shoulder-width apart, toes pointing forward. Bend your knees slightly, keeping your back straight and your chest up. Swing your arms backward to create momentum. Swing your arms forward forcefully while simultaneously pushing off with your legs, jumping as far forward as possible. In mid-air, keep your legs extended to maximize distance. Try to keep your body parallel to the ground for optimal flight. As you descend, prepare to land softly to absorb the impact. Aim to land on the balls of your feet, rolling onto your heels, and then bending your knees to absorb the force. Once you land, regain your balance and reset for the next jump.