There is clearly no one better than an Olympic gymnast when it comes to making a role model for calisthenics and agility workout. Out of all the gymnasts, we think that a Simone Biles workout would make the maximum sense because she is not only amazing but has achieved more than anyone her age.
She regularly posts her gymnast pictures on social media as a way of connecting with her fans and other aspiring gymnasts who look up to her as a role model.
She has her own calisthenic workout guide that she does every day to boost her performance. However, she also keeps posting a bit of it every single day on her social media. She also has a lot of advice to give to her fans and other gymnasts when it comes to fitness and health.
However, now it is time to plunge into the facts of how exactly Simone trains herself.
For those of you who do not know who she is, here’s a brief bio of herself and her achievements. Simone Biles is an American gymnast who has collected at least 30 Olympic medals along with World Championship medals and she is just 19 years old! In addition to this, she is America’s most decorated gymnast and the world’s third most enriched gymnast after Elena Delle Donne.
Biles’ most advanced methods, at the Olympic gymnastic trials in San Jose, California, served her quickly to achieve a first position close and a place on the USA team. After her trials, the small-sized athlete powerhouse revealed her latest Tide Evolution of Power video, as part of the label’s #smallbutpowerful campaign. Notwithstanding the evidence that 19-year-old Biles states her mothers still does most of her laundry (aw!), the gold medal gymnast announces she partnered with Tide because, “I feel like I’m small and mighty and pack a powerful punch, just like Tide PODS,” she says. “Growing up it was kind of a struggle being small since everyone would make fun of you—except for when it came to hide and seek, that’s the only advantage I ever had!”
And before we moved on to her actual workout routine and diet plan, here are her actual statistics.
Simone Biles Statistics
Simone Biles Awards and Achievements
- Olympian (2016); five-time Olympic medalist (4 gold, 1 bronze)
- Rio 2016, gold (team, all-around, vault, floor); bronze (beam)
World Championship Experience
- Most recent: 2019 – gold (team, all-around, balance beam, floor exercise, vault)
- Years of participation: 2013, 2014, 2015, 2018, 2019
- Medals: 25 (19 golds, 3 silvers, 3 bronzes)
- Gold – 2019 (team, all-around, balance beam, floor exercise, vault); 2018 (team, all-around, floor exercise, vault); 2015 (team, all-around, balance beam, floor exercise); 2014 (team, all-around, balance beam, floor exercise); 2013 (all-around, floor exercise)
- Silver – 2018 (uneven bars); 2014 (vault); 2013 (vault)
- Bronze – 2018 (balance beam); 2015 (vault); 2013 (balance beam)
Simone Biles Workout Routine
At 4’8 Simone Biles has gained the title, “small but powerful.” She is extremely proud of the fact that she can prove to the world that powerhouse athletes can in fact come in all shapes and sizes. She says that it feels great to inspire young and adults alike. She explains how she is all about body positivity and thus describes, “It’s amazing that I can inspire little kids to know that you can be short or tall, and your body type doesn’t matter because you can do anything. That’s what I love about how diverse our team is—we have such different body types, yet together we build the best team there is. I think we’re stronger together than individually.”
In fact, she has a very packed schedule throughout the week which is all about eating good food and going for practice. Although she often takes a lot of rest for her muscles to build-up efficiently. She describes her routine in the following words, “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 home and then I eat dinner and chill and do it all again the next day.”
She likes to add both cross-training and strength training in her workout to build her muscles up. She also adds agility exercises so that she does not get stiff and remains flexible. For her, it is all about balance so she maintains it. She does a lot of cardio exercises too to remain flexible and agile. She explains, “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.”
However, her favorite is the leg workout. She loves to sit because she feels that it is pretty easy to do can comes to her “naturally”. But there is also something that she doesn’t like at all and that is core exercises. She explains in a very funny way, “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!”
For her, stretching and cool down is also very important because it helps relax her muscles after a strenuous workout session. Her favorite tech is splitting because she says it’s hard and not many people can do it. In her own words, “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 afterward 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 split 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!”
However, she always carries with her some gym and workout essentials without which she can not step outside. Her gym essentials, in her own words, include: “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.”
Simone Biles works out at least 5 times a day. This is her sample workout routine that she follows from Monday to Friday:
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
This is her sample circuit workout which she usually does but she also believes in varying this circuit every once a while so that she does not get bored and her muscles can get a push.
70 Double Unders
60 Mountain Climbers
40 Chin Ups
20 Wall Balls
10 Pistol Squats [each leg]
Simone trains for about 32 hours a week. Before we have mentioned her fixed schedule for Tuesdays, Thursdays, and Fridays. Monday and Wednesday she workouts and trains for five hours straight, and Saturdays from 9 AM-1 PM., which is four hours. She loves to take Sundays off to spend her time with family and friends and also goes to church every Sunday.
She likes to do all her workouts with some specific kind of music. But her favorite music right now is, she says, “This One’s For You” by David Guetta. It’s very emotional and I just like it.”
The place where she mostly trains is just 10 minutes from her parents’ house n Spring, Texas. In fact, it is her mother, Nellie’s gym where she trains. Her mother got it for her so that she could find it easy to train and does not have o travel distances to go for training.
Simone Biles Diet Plan
Olympic Champion, Simone Biles, might look like she is small, but she has a raging appetite. That’s probably how she wins every competition she takes part in ( She has already won golds in Rio in the team competition and has been an all-rounder in individual competitions!) However, her guilt pleasure after each competition is to refuel herself with a good old pepperoni pizza.
“It doesn’t even matter if I don’t win a self-gold, after every meeting I have pizza. Pepperoni pizza,” she said.
But, while she is preparing for the competition, her set is not at all that greasy and cheesy. She has told in many interviews that she has a balanced meal three times a day and her breakfast is a pretty staple and consists of egg whites and chick and cereals and her lunch and dinner have a lean meat source like chicken and fish.
Her pre-workout and post-workout meals are quite healthy too. She eats banana which is high in potassium. She also adds some peanut butter for healthy fats and protein. Potassium can also help in reducing cramps. One of her other options include things like “like salmon, and rice and carrots,” she said.
Simone Biles needs a lot of energy to function throughout the day because she works out at least 6 hours every day for 5 to 6 times a week. All her fans and probably the whole of the country wonder what is the secret to her full-blown energy, so she has finally revealed it in an interview.
So all of her meals are pretty balanced and dinner is no exception. She spends her evening doing some exercises so naturally, she needs to fuel her body again at night. She usually goes in for a portion of lean meat again with a source of carbs like rice and carrots. A gymnast like her needs extra energy for being crazy fast. Thus, she likes to have her meals clean and does not like to cheat very often so that it might affect her performance.
Pre Workout and Post Workout snack or meal
“Pre-workout I love drinking Core Power; it’s a recovery drink. And then a banana and peanut butter because bananas have potassium, which helps with muscle cramps. And then afterward, I like having a good fish, like salmon, and rice and carrots,” she explains.
However, when she is preparing for Rio or any other competition, she likes to keep herself motivated and dedicated and she makes sure that she does not lose her grip. She explains, “We do pressure sets whenever we go out to the ranch. We have a 10-day Olympic camp, so I leave for that, and from there we head to Rio.
Whenever [U.S. national team coordinator] Márta [Károlyi] says ‘guys we’re doing beam today’ or any event actually, you just have to get up and hit your sets. Márta motivates us to do our best, but she means business, so you have to just get up there and do it.”
However, she does feel that there are times when she feels unmotivated. But she bucks it up by motivating herself and believing in her own skills. She feels that self-motivating is one of the greatest tools that one can have in times of need. She explains this by saying, “One of the biggest challenges I’ve faced is truly believing in my gymnastics and trusting myself with some of the skills. I feel like I overthink a lot because it’s just what we do. So once an event comes closer, even if I’ve hit sets for months, I’m like ‘I can’t do it anymore!’ I just get a little bit nervous. It’s a habit that I’ve had for years and it hasn’t stopped yet.”
In fact. she also has a piece of advice for young girls that she would like to give (which of course includes self-motivation, too!) She says, “I would say to always follow your dream. And dream big because of my whole career, including any of the things that I’ve accomplished, I never thought in a million years that I would be here. So it just proves that once you believe in yourself and you put your mind to something, you can do it. I hope kids learn that and I hope they learn that you can be good at what you do and have fun.”
2019 has a lot of things going on for her. In fact, she lists her whole schedule, saying, “We have the post-Olympics tour, the Kellogg’s Tour of Champions. And so we’ll stop around the country, making 36 stops, but we’ll be on a tour bus and I think that’s so cool!”
That was all about Simone Biles’ workout routine and diet plan to make her as great as she is now.