Week 1: Black Lives Matter

Day 1: Core Workout

24% of people killed by the police under any circumstance are Black, though blacks only make up 12% of the US’s total population.
Learn More ▼

This staggering number shows how disproportionately the Black community is targeted by the police- and this data is by no means recent. The reports released by the NYPD in 1996 and 1997 show that 87.5 of those killed in shootings were non-whites. The following years, the NYPD stopped reporting information about race in police shootings altogether, shortly after Amadou Diallo, a Black man, was killed by the police. 41 bullets were shot at the unarmed man. 

On February 26, 2000, the New York Times published that the four officers who were responsible for Diallo’s death were cleared of all charges. The police officers responsible believed that they had seen Diallo pulling out a gun as he entered his apartment, but in actuality, it was his wallet. They claimed that he resembled a serial rapist they were looking for, and when Diallo hadn’t responded to their orders to stop, they subsequently fired 41 bullets, 19 of which made contact with Diallo. The officers admitted their mistake during trial, however were not found guilty of any crime. 

Diallo likely pulled out his wallet so he could show his ID to the approaching four officers. However, the officers’ snap judgement caused the loss of Amadou Diallo’s life. Would he have been murdered had he been a White man? Based on the data, it seems extremely unlikely. The police’s disproportionate attacks on Black Americans isn’t a recent trend, it’s been embedded in our society for centuries.

To learn more about Diallo’s story, please read the following articles, which is where the information above was found:

NYCLU v. New York City Police Department (Seeking access to racial data for police shootings)


Mapping Police Violence



  • 1 min plank
  • 30 sec- rights side plank
  • 30 sec- left side plank
  • 30 seconds- mountain climbers
  • 30 seconds- crunches
  • 30 sec- Russian twists
  • 1 min- rest

After doing 5 sets of those, do 1.5 min cobra pose to stretch abs

Day 2: 1.3 mile cardio

Black Americans who are arrested are 1.3x less likely to be armed than White Americans arrested in the same conditions.
Learn More ▼

Studies by data scientists have concluded that 17% of Black Americans killed by the police were unarmed, contrasting the 12% of white Americans who were also unarmed and killed by the police. These findings suggest that Black Americans killed by the police were 1.3x less likely to be armed than those who were white, yet continue to be killed at 2.5 times the rate of White Americans under identical circumstances. 

In 2018, Antwon Rose, an unarmed 17 year-old was shot and killed by officer Michael Rosfield. The officer claimed that the car he was riding in resembled that of one involved in an earlier drive by shooting. When Rosefield approached his vehicle, Rose attempted to flee and the officer immediately shot him three times. Later evidence pointed to the fact that Rose had nothing to do with the shooting, and the second the officer pulled the trigger, he had denied Antwon his Sixth amendment rights to a fair trial. 

Antwon had been a bright, young student who took advanced placement classes, volunteered regularly, and taught the other kids in his neighborhood how to rollerblade and skateboard. His life was taken from him at seventeen, and the officer who killed him walked free. In the trial, Michael Rosfield was found not guilty of First degree murder, Third degree murder, voluntary manslaughter, and involuntary manslaughter. 

To read more on this story, please read the listed articles, where the information above was found:

Controversial Police Encounters Fast Facts 

Infographic: Black Americans 2.5X More Likely Than Whites to Be Killed By Police

The death of the unarmed teen killed by an East Pittsburgh police officer is ruled a homicide

Mapping Police Violence


2 miles of cardio

Day 3: 1252 second HIIT workout

Since January 1, 2015, 1,252 black people have been shot and killed by police and that does not include those who died in police custody or were killed using other methods.
Learn More ▼

Police killing is defined as when an individual is caused physical harm that leads to death, whether an officer is on or off duty. Some examples of harm are tasing, beating, shooting, aggressive restraining, pepper spray, and being hit by a police vehicle.

In the past five years, there have been 1,252 recorded cases of Black American deaths by police shootings.  This statistic does not include other methods of death under police custody or homicides committed by citizens that are not in the police force. It also does not include the numerous cases that have occurred in 2020. Even if those numbers were included, there are a number of cases that have not been reported, so we may never truly know the accurate number of racially motivated killings. 

The number of officers charged for their actions is even smaller compared to the number that commit excessive levels of violence against the black citizens of the United States.  For example, in 2015, there were 104 cases of police killings of unarmed black people.  In thirteen of those cases, the police involved were charged.  In four of those cases, the officer involved was convicted, but spent no more than four years imprisoned.  One of the officers convicted spent three months incarcerated.  Another officer spent his one year sentence incarcerated only on the weekends. Every officer received a sentence abnormal and extremely minimal of the punishment required by law for murdering another human being.   

The information outlined above, and much more regarding police violence, can be found here: 

About the Data


2 SETS, 15 sec rest after every exercise:

1 min each

  • Wall sit
  • Crunches
  • High knees
  • Squat jumps
  • Push ups
  • Lunges
  • Tricep dips

To finish (only do these once): 

  • 1 min, 21 sec plank
  • 30 sec hamstring stretch, each side
  • 30 sec hip flexor stretch, each side

Day 4: Sprint workout (6×5)

Black women are paid 65 cents to every dollar that a White man makes.
Learn More ▼

There is a significant disparity regarding the rate of pay between men and women.  Even between women in the workforce, there is a noticeable wage gap.  Black women earn around 65 cents on a white man’s dollar, whereas white women make 80 cents on the dollar earned by a white man with the same profession.  This difference in pay contradicts the amount of education black women receive, and the amount of representation they have in the national workforce.  Black women represent 64 percent of the black community with bachelor’s degrees as well as 53 percent of the female workforce. 

There is an annual day in which black women’s pay finally reaches equality with white men’s pay.  Black Women’s Equal Pay Day should be everyday, although the rate of pay remains much less than white males. If there was no wage gap, there would be a multitude of benefits that black women, and their families, would experience. If a black woman working full-time were to have the same pay as white men, she would be able to pay approximately twenty-two more months of rent.  She would be able to afford about an extra three years worth of groceries for her family.  A black woman, if paid equally to that of her white male colleagues, would be able to support an additional two and a half years of child care for her children.  These are a few examples from the list of opportunities for black women and their families that are blocked due to wage inequality- a list much too long to overlook. 

For more information on black female wage gaps, visit the following websites where the above information was found: 

Black Women’s Equal Pay Day: Why We Need To See Color

Black Women and the Wage Gap


6×5 sets of sprints

 First 2 sets: 25 yards 

Second 2 sets:50  yards 

Third 2 set : 100 yards

Day 5: 99 rep workout

99% of killings by police have not resulted in officers being convicted with a crime.
Learn More ▼

Yes, 99% of murders committed at the hands of law enforcement officers go unpunished. 99% of modern-day lynchings, executed by those whose sole purpose is to protect and serve go unpunished. 99% of those who breathe their last breath, and say their last words while eye-level with a police badge aren’t considered valuable enough to prompt a conviction. In many cases, racially biased police officers’ power goes unchecked, and their crimes go unpunished. 

During the era of slavery, slave patrols served to protect the wealthy white landowners, which was almost always at the expense of their slaves. This system served as a precursor to the modern police system. During the Jim Crow era that followed after the Civil war, centralized, male, white police departments formed in major cities.They instituted the “Black Codes” which mandated a code of conduct for all freed slaves, and the continued lack of nonwhite officers amplified the racist system. When the civil rights era came about decades later, protests were met with tear gas, high pressure hoses, and attack dogs. These unjust laws and inappropriate responses have been mirrored in society today- NYC “Stop and Frisk” laws have given the authority to law enforcement officers to stop anyone “suspicious” on the street. The recent rise in protests against systemic racial injustices are being met the same way they were in the 1960s, with some law enforcement officers utilizing tear gas and rubber bullets.

Now while you’re performing 99 Crunches, push-ups, burpees, or sit-ups,think about that. Realize that black men and women are disproportionately targeted, routinely brutalized, and oftentimes murdered by police. Realize that the killers are walking free. Realize that they’re on administrative leave, when murder is a crime punished by incarceration, or in some states, capital punishment. Realize how much blood they have on their hands. Realize that there are some police officers getting away with murder. Realize that it’s legal for a murderer with a police badge to take a black man’s life. Realize that the policing system is programmed to protect those who are anti-black.

Once you realize, do something about it. Educate yourself and others, advocate with and for the black community- use your voice. Organize, sign petitions, and make calls. Demand that black lives be valued as equal to all other lives in this nation. Demand that the police officers committing racially motivated murders are punished. Demand that blackness isn’t met with violence. It’s time to acknowledge the corruption and racism within the system of the police forces of the nation, expose the system’s wrongdoings, and meticulously reconstruct it. It’s time to give 100%. 

The statistics discussed above can be found at

 Mapping Police Violence

Stop-and-Frisk Data


Do 99 of any of the following exercises:

  • Crunches
  • Push ups
  • Burpees
  • Sit ups

Day 6: 2 mile cardio

The infant mortality rate is more than twice as high for Black children than it is for White children.
Learn More ▼

Infant mortality rates are significantly greater among black children than white children.  This is not a genetic issue, but rather a racial discriminatory issue. New research studies have increasingly shown that stress induced by this discrimination plays a significant role in both maternal and infant mortality. When a mother is stressed, her body generates an increased level of cortisol, norepinephrine, and inflammation that affect the fetal environment.  This increase creates implications on both the maternal and infant health, and leads to further issues such as preterm birth, low birth weight, and infant mortality. 

In 2018, Mattina Davenport became pregnant with a baby girl. While pregnant, Davenport was a graduate student at Missouri University.  She was also working two assistantships, finishing her master’s thesis, and trying to pass the qualifying exams to pursue her doctorate. She was the only African-American student in her graduate program, and with that came racial tensions on the Missouri University campus.  The racial tension led to further stress on Davenport and her unborn child. With the combination of work stress and stress resulting from racial discrimination, her child Maliyah Rose Johnson was born at 22 weeks, a premature baby. Maliyah passed away a few hours after her birth. Mattina and Maliyahs story is not rare nor unseen- infant mortality in black children is a growing issue that has yet to be conquered. 

For more information on this topic and to read more about Mattina’s story, please visit the links below, which is where the information above was found.

Bearing the Burden: How racism-related stress hurts America’s black mothers and babies

Exploring African Americans’ High Maternal and Infant Death Rates


2 mile cardio

Day 7: 27 minute training for your sport

There were only 27 days in 2019 where the police did not kill someone.
Learn More ▼

The job of law enforcement is to serve and protect the communities that fund their existence as an organization. The police are meant to keep order, to serve the community they work in, and to protect the citizens of the community. They are not meant to be the judge, the jury, or the executioner. Although, on 338 days of the past year, a person’s life has been taken at the hands of a police officer. That’s over 90% of the year. On each of those 338 days, a different family had to get the call that their loved one was fatally shot by those very people who were made an oath to serve and protect those in the community. They had to process that grief, that anger, that fear, along with the possibility that their loved ones would never get justice. The policing system in place today protects these officers from their actions, even when the consequences are fatal.The blame  and responsibility could be relieved by the protection some officers so often receive. But the skin of the black and brown people who live in fear that one day, they too will become a statistic, another number, one more out of those 338 days, can never be taken away. 

When you think about the times you’ve encountered an officer, ask yourself the following questions:

Was I pulled over despite following all the rules? 

Was the police officer violent or aggressive with me? 

Was I ever afraid of being forcefully pulled out of my vehicle, hit, or shot? 

Would my situation have been handled differently based on my race? 

Racially biased police officers should not have the power to make law-abiding citizens fear for their lives. As we think about the next years to come, we need to ask ourselves,  how many more people need to die each day before we begin to dismantle the system that protects those who wrongfully take their lives? How many more days each year need to be filled with sorrow, grief, or injustice? How many more statistics will be read before our politicians begin to implement policies that lead to tangible change? 

The statistic discussed above can be found at 

Mapping Police Violence


Train for your sport (or any type of general cardio) for 27 continuous minutes

Leave a Reply

Your email address will not be published. Required fields are marked *