The Medalist Workout inspired by Simone Biles

Below is a comprehensive breakdown of “The Medalist Workout,” inspired by the strength, power, and graceful athleticism of Olympic gymnast Simone Biles. This circuit consists of five exercises—Dips, Push-Ups, Jumping Jacks, Glute Bridges, and Toe Touches—performed for 32 repetitions each, for a total of three rounds. Each exercise ties into critical aspects of gymnastics conditioning, such as core stability, upper- and lower-body strength, explosiveness, and balance.

Workout Overview

Exercises (each for 32 reps per round):

  1. Dips

  2. Push-Ups

  3. Jumping Jacks

  4. Glute Bridges

  5. Toe Touches

Number of Rounds: 3

1. Dips

Description:

  • Start with your hands on parallel bars, dip bars, or the edge of a sturdy bench/chair.

  • Lower your body until your elbows are bent at about a 90-degree angle (or slightly more if comfortable).

  • Push back up to the starting position, keeping your torso upright and arms close to your sides.

Muscles Worked:

  • Triceps – The primary movers in dips, responsible for elbow extension.

  • Chest (Pectorals) – Assists in pushing the body back up.

  • Shoulders (Anterior Deltoids) – Stabilize and assist with the pressing motion.

Gymnastics Connection:
Gymnasts need incredibly strong arms and shoulders to execute maneuvers like vaults, uneven bar routines, and rings work. Simone Biles’s strength allows her to maintain form and control in every event, making dips a great way to build that same pressing and stabilizing power.

2. Push-Ups

Description:

  • Begin in a high plank position with your hands placed slightly wider than shoulder-width apart.

  • Keep your body in a straight line from head to heels, engaging your core to prevent sagging or piking.

  • Bend your elbows, lowering your chest toward the floor, then push back up.

Muscles Worked:

  • Chest (Pectorals) – Primary drivers of the pushing motion.

  • Shoulders (Deltoids) – Provide shoulder stability and assistance in pressing.

  • Triceps – Aid elbow extension during the upward phase.

  • Core Muscles (Abdominals, Lower Back) – Engage to maintain a rigid plank position.

Gymnastics Connection:
Push-Ups are a fundamental bodyweight exercise that supports countless gymnastics moves, from handstands to front handsprings. A strong chest, shoulders, and triceps help gymnasts maintain body control during explosive and dynamic floor and apparatus skills—key aspects of Simone Biles’s extraordinary power.

3. Jumping Jacks

Description:

  • Start standing tall with feet together and arms by your sides.

  • In one motion, jump your feet out to a wide stance while swinging your arms overhead.

  • Jump back to the starting position, returning arms to your sides and feet together.

Muscles Worked:

  • Calves and Quads – Drive the jumping motion.

  • Hip Abductors and Adductors – Stabilize the legs as they move in and out.

  • Shoulders (Deltoids) – Lift the arms overhead.

  • Core Muscles – Assist in stability and posture while jumping.

Gymnastics Connection:
Gymnastics demands agility and a coordinated, full-body effort. Jumping Jacks develop quickness, cardiovascular endurance, and coordination—essentials for rapid transitions and explosive maneuvers on the vault, floor, and beam, all of which Simone Biles exemplifies through her dynamic, high-flying routines.

4. Glute Bridges

Description:

  • Lie flat on your back with knees bent, feet planted hip-width apart on the floor, and arms at your sides.

  • Push through your heels to lift your hips upward until your knees, hips, and shoulders form a straight line.

  • Squeeze your glutes at the top, then lower back down with control.

Muscles Worked:

  • Glutes – Primarily responsible for hip extension.

  • Hamstrings – Assist with extending the hip.

  • Core (Lower Back, Abdominals) – Stabilize the torso and pelvis.

Gymnastics Connection:
Powerful glutes and hamstrings are vital for any athletic movement that requires jumping or bounding—cornerstones of gymnastics floor routines and vault takeoffs. Simone Biles’s explosive leaps and flips originate with strong, stable hips, which glute bridges help build.

5. Toe Touches

Description:

  • Lie on your back, extending your legs straight up toward the ceiling.

  • Extend your arms up, reaching toward your toes.

  • Lift your shoulder blades off the ground as you crunch upward, aiming to touch (or come close to touching) your toes.

  • Slowly return your shoulder blades to the floor while keeping your legs up.

Muscles Worked:

  • Abdominals (Rectus Abdominis) – The main target for the crunch motion.

  • Hip Flexors – Stabilize and hold legs in an upright position.

  • Obliques (to a lesser extent) – Assist in keeping stable torso alignment.

Gymnastics Connection:
In gymnastics, core control is absolutely critical—nearly every skill, from flips and twists to balance work on the beam, depends on a strong midsection. Simone Biles’s remarkable flips and air awareness come from having the core strength to tightly tuck, extend, and twist mid-flight. Toe Touches emphasize abdominal strength and control similar to that needed for stable handstands and efficient tumbling.

Why 32 Reps?

The repetition count of 32 for each exercise is a challenging but attainable goal that reflects the stamina and persistence Simone Biles has shown throughout her career. As an Olympian, the ability to consistently push through demanding training sessions is essential, and 32 reps for five different exercises gives you a taste of that intensity.

Putting It All Together

Performing these five exercises in a circuit for three total rounds tests both muscular endurance and cardiovascular fitness. Maintaining good form is crucial; focus on quality over speed. Be sure to rest as needed between each exercise or each round, especially if you find your form slipping.

Key Tips:

  1. Warm-Up Thoroughly: Jog in place, do arm circles, hip openers, or easy dynamic stretches to prep joints and muscles.

  2. Focus on Form: Tighten your core for dips, push-ups, and glute bridges. Keep shoulders down and back to protect the shoulders, and maintain stable hips throughout.

  3. Progress and Modify:

    • For dips, adjust depth or use a chair for support.

    • For push-ups, do knee or incline push-ups if standard push-ups are too challenging.

    • For toe touches, slightly bend your knees if hamstrings are tight.

  4. Cool Down: Gently stretch the arms, legs, and back afterward to aid recovery and maintain flexibility, mirroring how gymnasts end practice sessions to stay limber and healthy.

By completing this workout, you’ll be honing upper-body strength, lower-body power, core stability, and cardiovascular endurance—essential attributes for a strong, resilient body. Each exercise also resonates with the immense athletic demands placed on elite gymnasts like Simone Biles, who relies on top-to-bottom body control, explosive power, and perseverance.

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