BFH Workout #51: Ethel Johnson

BFH Workout #51: Ethel Johnson

Ethel Johnson was a pioneering African American professional wrestler born in 1934 in Columbus, Ohio. Making her debut in the 1950s, she broke barriers as one of the first black women to compete in the predominantly white male world of wrestling. Johnson was known for her athleticism, skill, and charisma in the ring, earning her the nickname "Ethel Brown." Throughout her career, she faced discrimination and adversity but continued to persevere, paving the way for future generations of female wrestlers of color. Ethel Johnson's contributions to the sport and her trailblazing spirit remain an important part of wrestling history.

The Wrestling Queen Workout

20 Minute AMRAP

25 Dumbbell Squat Jumps

25 Box Jumps

25 Dumbbell Jump Lunges

10 Dumbbell Bulgarian Lunges (each side)

10 Dumbbell Gorilla Rows

Exercise List

Dumbbell Squat Jumps

Hold two weights by your sides. Push your hips back as you come down. Explode up from the bottom of the squat. Land softly.

Box Jumps

Start standing with your feet shoulder-width apart in front of a plyo box. Swing your arms down, bend your knees, and jump onto the plyo box. Land softly by bending your knees as you land. Step back down to restart the exercise.

Dumbbell Jump Lunges

With a dumbbell in each hand held at your sides perform. jumping lunges. Repeat for desired reps.

Dumbbell Bulgarian Lunges

Start by standing a few feet before the bench with a dumbbell in each hand, palms facing inward.

Extend one leg behind you and place the top of your foot on the bench, ensuring that your foot is stable and your toes are pointing down.

Engage your core for stability and keep your chest upright.

Lower your body by bending your front knee, keeping it aligned with your ankle. Descend until your back knee almost touches the ground, ensuring your front knee doesn't extend past your toes.

Pause briefly at the bottom of the movement, then push through your front heel to return to the starting position.

Complete the desired repetitions on one leg before switching to the other.

Dumbbell Gorilla Rows

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing your body).

Bend your knees slightly and hinge at your hips to lean forward, keeping your back straight and chest up. Your torso should be almost parallel to the ground.

Let the dumbbells hang straight down towards the floor, arms fully extended.