BFH Workout #7: Arthur Ashe

BFH Workout #7: Arthur Ashe


Arthur Ashe, born on July 10, 1943, in Richmond, Virginia, was a trailblazing American tennis player, author, and civil rights activist. Breaking racial barriers, Ashe became the first African American male to win a Grand Slam singles title, capturing the 1968 U.S. Open. Known for his strategic play and sportsmanship, Ashe went on to win a total of three Grand Slam singles titles during his career.


Off the court, Ashe was a vocal advocate for civil rights and social justice. His commitment to activism included efforts against apartheid in South Africa and HIV/AIDS awareness.


Ashe's contributions extended beyond tennis, as he authored books, including his memoir "Days of Grace." Tragically, he contracted H.I.V. through a blood transfusion during heart surgery and passed away on February 6, 1993.


Arthur Ashe's legacy endures through his impact on tennis, civil rights, and humanitarian causes.




The #1 with the Racquet Workout

19 Lateral Shuffles

7 Squats

5 Push Ups

19 Jumping Jacks

7 Lunges

5 Sit Ups

5 Rounds



Exercise List

Lateral Shuffles

Start with your feet shoulder-width apart. Shuffle laterally to one side by pushing off one leg to propel you horizontally across the ground. Go about two to three steps and shuffle back to the opposite side.



Start standing with your feet shoulder-width apart and your toes turned slightly outward. Keep your arms in a neutral position and sit down as if there was a stool behind you. Keep your chest up and your eyes straight.

Push Ups

Start on the floor prone with your hands by your chest. Push your hands into the ground and push your body off the ground.

Keep your feet hip-width apart.

Jumping Jacks

Start with your feet hip-width apart and hands down by your side. Jump out and extend your hands over your head. Return to the starting position.









Start standing with your feet shoulder-width apart and your toes turned slightly outward. Step forward and drop your back leg to the ground. Ensure both legs are at a 90-degree angle when in the down position. Use your back leg to push your body up to the starting point. Repeat on the opposite leg.


Sit Ups

Start on your back with your knees bent. Place your hands by your ears and lift your torso off the ground. Keep your gaze on the ceiling and keep your chest up. Lower back to the starting point and repeat the exercise.