Last updated on November 20th, 2021 at 03:11 pm
Who better to train like than an Olympic Gymnast when we’re doing our bodyweight and calisthenics theme?
The answer is no one.
Of course a Simone Biles workout makes the most sense; because she’s amazing, and awesome, and did I mention amazing?
We recently saw some pieces of gymnasts workouts sprinkled into other bodyweight routines that have hit the site, like Paul Ruggeri’s morning routine in the Puck workout, and a touch of Shawn Johnson and Alicia Sacramone’s routines in the Black Canary workout; but I figured now was a perfect time to step it up a notch.
Of course, we also have our Ultimate Calisthenics Workout and Guide that I’m compiling all of our calisthenics and bodyweight training resources, workouts, and scaling (and progression) advice on top of the ultimate routine itself; so if you’re looking for a good starting point…that just might be it.
But now it’s time to take a look at how Simone Biles trains.
For those of you who don’t know, here’s a brief bio from Wiki: Biles is an American artistic gymnast with a combined total of 30 Olympic and World Championship medals, Biles is the most decorated American gymnast and the world’s third most decorated gymnast, behind Belarus’ Vitaly Scherbo and Russia’s Larisa Latynina.
Simone Biles Stats:
Weight: (approximate) 104 lbs.
Age: 23 years old
Simone Biles is the shortest female we have ever had on the site.
And quite possibly the lightest as well.
Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.
But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.
But, either way, don’t worry.
I write these routines for anyone and everyone.
Take The SHJ Program Quiz and find the perfect program for YOU.
Simone Biles Diet and Nutrition
When you’re an athlete as incredible as Simone Biles a lot of people want to know what your routine is like.
And by that I mean: we have a lot of great sources to cover!
For her daily nutrition she shares a couple different things with different sources.
Here’s what she shares with Women’s Health:
Breakfast: Usually Kellogg’s Red Berries or egg whites
Lunch: Either chicken or fish
Snack Before Gym
And for Well and Good she breaks it down like this:
Breakfast: “What I eat depends on the day and how I’m feeling, but sometimes I like to get up and have a protein waffle in the morning for breakfast with some fruit,”
Lunch: “For lunch, it’s usually chicken and some vegetables,”
Snack: “If I get hungry between meals, my go-to healthy snack is plantain chips,”
Dinner: “I like to eat fish with vegetables and rice,”
There you have it. More or less the same for both sources, with Well and Good breaking it down for us a bit more with direct quotes from Simone.
I did see some other sources share some other variations that Biles has been seen eating, but for the most part it seems like she has a pretty structured diet that she finds sustainable for her training and herself (what she personally loves to eat).
Oh, but one last very important detail…
Insider shares Biles favorite go-to cheat meal for after meets:
“It doesn’t even matter if I don’t win a self-gold, after every meet I have pizza. Pepperoni pizza,” she said.
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
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Simone Biles Workout Routine Research
In her interview with Women’s Health, Biles didn’t just share a short snippet of her diet, she also gave some in-depth answers about her training and preperation.
Including a full daily breakdown that is built around the meals I shared above.
Let’s start with that from Women’s Health again:
Take us through your daily workout routine.
In the morning, I usually get up between 7:40 a.m. and 7:45 a.m. and then I’ll brush my teeth, do my hair, and just throw on my leotard and my clothes and go to the kitchen. I make breakfast, which is usually Kellogg’s Red Berries or egg whites, and then I go to the gym that’s only 10 minutes away. I have practice from 9 a.m. to 12 p.m. and then I drive home and eat lunch, which is either chicken or fish so I get the protein. I grab a quick snack and head back to the gym from 3 p.m. to 6 p.m. and usually have more routines. After that, I either have therapy at the gym or at home, and then I eat dinner and chill and do it all again the next day.
From there they go on to talk even more about her training and how she switches it up, and even her preferred training style:
How often do you infuse cross-training and strength-training into your program?
Last year we did cross-training. We swam twice a week—almost a mile! I swore I was going to drown, it was so hard, and then we would run. And the year before that we would bike 10 miles outside once a week. If we didn’t bike, we would run a mile before practice, and as soon as we finished the mile we’d have to go inside and do a beam routine. My legs were absolute jello. But it got easier because the cross-training helped. This year we haven’t done [cross-training] because we’re just calming it down.
Do you have a favorite strength-training move?
I like doing legs because those exercises come pretty easily to me. I have good, powerful legs, so I can do conditioning and they won’t be too sore. But stomach conditioning, I don’t like it at all! It’s my least favorite. I like laughing better for an ab workout than actually doing abs!
And she wraps it up with two questions about stretching, followed by a fun finale:
Why is it so important to stretch regularly and do you have a go-to move that ensures your body stays healthy?
We have a routine that includes running and then a stretch for every part of our body. So we’ll stretch before practice, but especially afterwards, because then you’re tense and you need to stretch those muscles down. It’s very important to keep your body flexible so that you don’t get injured.
My favorite stretch is splits because not a lot of people can do them. And over-splits is when you put your leg up on a mat so it’s higher—and it just looks cooler!
But before I share the fun finale, I do want to mention that Biles also made note that she does utilize protein shakes on a daily basis to hit her protein goals to help build and maintain muscle growth.
If you’d like our suggestions on the top protein powders you can check them out here.
Here’s the fun ones:
If we raided your gym bag right now, what would we find?
My gym bag is a mess right now! You would find my Smartwater, my Beats (by Dre), Chapstick, and deodorant. Also, right now you’d find my grips, which I use on the bars, and bungees for the gym. Then I usually have a jacket and my gym wear.
Do you have one favorite workout song that really pumps you up?
“This One’s For You” by David Guetta. It’s very emotional and I just like it.
And just like that she gives us a David Guetta song to pump us up and I think we’re ready.
Well, maybe not, but we’re at least going to try.
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Simone Biles Workout Routine
5+ days a week 2 times a day
As you saw in Simone Biles daily schedule: she trains twice a day! To make up for that kind of training we’ll be starting our day endurance work and then ending with calisthenics, holds and circuit style training.
Explanation Part Two:
We’re doing this workout during a phase of training style that we are trying to stick to calisthenics and home-based training while everyone is stuck at home. Biles mentions other strength training within her routine as well. I suggest using The Workout Database which has 500+ workouts to fit in if you’d like to add weights to this training regime.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
Simone Biles Workout: Sample Workout Routine Schedule
Monday: Morning Endurance Work and Afternoon Calisthenics and Holds
Tuesday: Morning Endurance Work and Afternoon Circuit Training
Wednesday: Morning Endurance Work and Afternoon Calisthenics and Holds
Thursday: Morning Endurance Work and Afternoon Circuit Training
Friday: Morning Endurance Work and Afternoon Calisthenics and Holds
Saturday: Rest Day
Sunday: Rest Day
Simone Biles Workout: Morning Endurance Work and Afternoon Calisthenics and Holds
Morning Endurance Variations (choose one):
Run 3.1 Miles
Bike 15 Miles
Row 1.5 Miles
Afternoon Calisthenics and Holds:
4×10 each leg
3×30 seconds each side
Simone Biles Workout: Morning Endurance Work and Afternoon Circuit Training
Morning Endurance Training:
High Intensity Interval Training 20-30 Minutes
One Minute On: High Intervals (Sprint/High RPMS/Etc)
One Minute Off: Slow and Steady Cooldown
Rinse and Repeat
I’m going to give you a sample circuit to build on, but this should vary by using different circuit workouts from our Workout Database that are within other programs.
70 Double Unders
60 Mountain Climbers
50 Push Ups
40 Chin Ups
20 Wall Balls
10 Pistol Squats [each leg]
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