I Tried a 10-Minute Conditioning Session From Simone Biles's Gold Over America Tour — It's Flippin' Hard

• Stand tall with your feet parallel and core engaged.
• Slowly raise your heels until you're on your tiptoes, then slowly lower back down to the ground. You should feel this in your calves. Repeat three times total.
• Next, lift your toes up toward the ceiling (or sky if you're outside) with your heels remaining on the floor. Repeat three times total.
• This is one rep. Continue doing three heel raises and three toe raises for 30 seconds.

Tip: for the heel raise, if you feel your ankles coming apart, try pressing toward your big toes and the balls of your feet to keep your ankles steady.