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264
Workout

Simone Biles

~25 min.
~300 kcal
⁉️ Comments

Simone Arianne Biles (born 14 March 1997 in Columbus, Ohio, U.S.) is an American artistic gymnast, four-time Olympic champion, 19-time world champion, 5 of which are all-around titles.

Interesting Fact

By the age of 24, Biles tied Larisa Latynina of the Soviet Union for most medals won by a female gymnast of all time with 32 combined World and Olympic medals. Biles performs four named elements, which are considered to be the most difficult elements on each apparatus: one on vault, one balance beam, and two on floor. In May 2021, she became the first woman to complete a Yurchenko double piked on the vault during competition. The element was provisionally given a difficulty of 6.6, making it the highest value element in artistic gymnastics.

Quote

Always work hard and have fun in what you do because I think that's when you're more successful.

Warm up
Golf
1
Level: 1
6
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Press
1
Level: 1
12
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Squats
1
Level: 1
20
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Back extension
1
Level: 2
10
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Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Main exercises
Round 1
Front jump squats
10
Level: 4
15
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Squat - T abduction
7
Level: 2
12
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Push ups side crunch
10
Level: 5
6
Subscription needed
Torso rotation with squat (from side ot side)
9
Level: 2
10
Subscription needed
Backward lunge with leg change
8
Level: 6
10
Subscription needed
Exit to plank
7
Level: 3
12
Subscription needed
Pull with hip rotation
7
Level: 2
10
Subscription needed
Tilted march
8
Level: 3
12
Subscription needed
Round 2
Front jump squats
10
Level: 4
15
Subscription needed
Squat - T abduction
7
Level: 2
12
Subscription needed
Push ups side crunch
10
Level: 5
6
Subscription needed
Torso rotation with squat (from side ot side)
9
Level: 2
10
Subscription needed
Backward lunge with leg change
8
Level: 6
10
Subscription needed
Exit to plank
7
Level: 3
12
Subscription needed
Pull with hip rotation
7
Level: 2
10
Subscription needed
Tilted march
8
Level: 3
12
Subscription needed
Round 3
Front jump squats
10
Level: 4
15
Subscription needed
Squat - T abduction
7
Level: 2
12
Subscription needed
Push ups side crunch
10
Level: 5
6
Subscription needed
Torso rotation with squat (from side ot side)
9
Level: 2
10
Subscription needed
Backward lunge with leg change
8
Level: 6
10
Subscription needed
Exit to plank
7
Level: 3
12
Subscription needed
Pull with hip rotation
7
Level: 2
10
Subscription needed
Tilted march
8
Level: 3
12
Subscription needed
Round 4
Front jump squats
10
Level: 4
15
Subscription needed
Squat - T abduction
7
Level: 2
12
Subscription needed
Push ups side crunch
10
Level: 5
6
Subscription needed
Torso rotation with squat (from side ot side)
9
Level: 2
10
Subscription needed
Backward lunge with leg change
8
Level: 6
10
Subscription needed
Exit to plank
7
Level: 3
12
Subscription needed
Pull with hip rotation
7
Level: 2
10
Subscription needed
Tilted march
8
Level: 3
12
Subscription needed
Cool down
Forward lunge
1
Level: 1
15 sec.
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M Stretch
1
Level: 1
8 sec.
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Hammock - Dolphin
1
Level: 2
5
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Cross-legged incline
1
Level: 1
R1
15 sec.
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Cross-legged incline
1
Level: 1
R2
15 sec.
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squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

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