The Sunkissed Workout inspired by Simone Manuel

Workout Title: “Sunkissed Strength: A Simone Manuel-Inspired 20-Minute AMRAP”

Workout Format:

  • Set a timer for 20 minutes.

  • Aim to complete as many rounds as possible (AMRAP) of the following exercises in order:

    1. 50 Jump Squats

    2. 50 Dumbbell Triceps Extensions

    3. 50 Chin-Ups

    4. 50 Push-Ups

    5. 1 Minute Plank

Rest only as needed to maintain form and safety.

Exercise Descriptions & Muscles Worked

1. Jump Squats

  • How to Perform:

    1. Stand with feet shoulder-width apart.

    2. Lower into a squat, keeping your chest tall and knees tracking over your toes.

    3. Explode upward, jumping as high as possible.

    4. Land softly, immediately lowering back into the squat for the next rep.

  • Muscles Targeted: Primarily targets the quadriceps, hamstrings, glutes, and calves. The explosive nature also engages your core for stability.

  • Connection to Simone Manuel’s Sport: Swimmers need a strong lower body and powerful leg drive for launches off the starting blocks and for flip turns. Jump squats help build that lower-body explosiveness, translating directly to faster push-offs in the pool.

2. Dumbbell Triceps Extensions

  • How to Perform:

    1. Stand or sit with feet shoulder-width apart, holding a dumbbell in both hands.

    2. Raise the dumbbell overhead with arms extended.

    3. Keeping your upper arms close to your ears, bend at the elbows and lower the weight behind your head.

    4. Extend your arms back up, squeezing through your triceps at the top.

  • Muscles Targeted: The primary focus is on the triceps, with secondary engagement in the shoulders and core for stabilization.

  • Connection to Simone Manuel’s Sport: A powerful pull through the water depends on strong arms—particularly the triceps for the finishing phase of each swim stroke. Strengthening the triceps improves propulsion and stamina in the upper body.

3. Chin-Ups

  • How to Perform:

    1. Grip a bar with palms facing you, hands shoulder-width apart.

    2. Start from a dead hang with arms fully extended.

    3. Pull your chest toward the bar, keeping your elbows close to your body.

    4. Lower yourself back down under control to the starting position.

  • Muscles Targeted: Primarily engages the latissimus dorsi (lats), biceps, and upper back, with core activation for stability.

  • Connection to Simone Manuel’s Sport: Swimmers rely heavily on their lats and biceps to execute strong pulls beneath the water’s surface. Chin-ups mimic a pull pattern that strengthens these same muscles, supporting stronger, more efficient strokes.

4. Push-Ups

  • How to Perform:

    1. Begin in a high plank position with hands slightly wider than shoulder-width.

    2. Keep your body straight from head to heels.

    3. Lower your chest toward the ground, elbows at roughly a 45-degree angle.

    4. Push back up to the starting position, fully extending your arms.

  • Muscles Targeted: Works the pectorals (chest), shoulders, and triceps, with the core and lower back engaged for stability.

  • Connection to Simone Manuel’s Sport: A strong chest and shoulder girdle are vital for the arm pull in swimming. Additionally, the core stability that push-ups demand helps maintain a streamlined body position in the water.

5. 1-Minute Plank

  • How to Perform:

    1. Begin in a forearm plank position, elbows under shoulders.

    2. Keep your body in a straight line from head to heels, engaging your core.

    3. Maintain normal breathing and hold for 60 seconds (or as long as you can with good form).

  • Muscles Targeted: The plank primarily targets the abdominals, obliques, and lower back, while also engaging shoulders, glutes, and quads for stability.

  • Connection to Simone Manuel’s Sport: Core strength is critical for swimmers. A stable midsection allows for efficient rotation and body alignment in the water, directly translating to better stroke mechanics and faster lap times.

Why This Workout Honors Simone Manuel’s Swimming Background

Simone Manuel is known for her explosive starts, powerful strokes, and impeccable technique in the water. Each exercise in this AMRAP targets a component of swimming success:

  • Lower Body Power: Jump Squats mimic the explosive push-off from the blocks and turns.

  • Upper Body Strength: Chin-Ups, Push-Ups, and Triceps Extensions build the arm and shoulder power necessary for fast, forceful strokes.

  • Core Stability: Planks support total-body alignment and help maintain efficient form through each swim stroke.

By completing as many rounds as possible in 20 minutes, you’ll challenge both muscular endurance and cardiovascular fitness—both essential qualities for a champion swimmer. Train like Simone Manuel by combining explosive power, upper body strength, and a rock-solid core for an all-around athletic edge.

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