Dani Speegle, born on January 10, 1993, in Conifer, Colorado, is an American athlete, fitness trainer, social media influencer, and entrepreneur. Despite only starting CrossFit a few years ago, she has quickly risen through the ranks to become one of the world’s top CrossFitters.
Growing up, she was always active and participated in various sports, including soccer, volleyball, gymnastics, diving, and track and field. But it wasn’t until her coach encouraged her to try CrossFit in 2015 that she discovered her true athletic passion. It wasn’t just the physical activity that was important to her. CrossFit offered an incredibly energizing and friendly atmosphere.
“I’ve been an athlete my entire life; competitive gymnastics, track, volleyball, diving, college rowing, and now CrossFit. I’ve always loved fitness and pushing my limits. I love living and creating a life that keeps me active and seeking new challenges and adventures.” She said.
Her hard work and dedication propelled her to great success. In 2018, she made her first significant breakthrough by winning the South East Regional CrossFit event. Her first victory was only the beginning of her success; she has continued to win throughout her career, solidifying her reputation in the sport. Dani won recently The Titan Games Season 2, a sports reality series hosted by Dwayne ‘The Rock’ Johnson.
Dani Speegle aspires to be a positive role model and inspiration to others, encouraging them to overcome obstacles and preconceptions to achieve their goals. If you’re looking for motivation and inspiration to train, we recommend following her on Instagram.
Dani Speegle Workout Routine
Dani Speegle trains 5-6 times per week for 3-4 hours per day, with one day of active rest and one day of complete rest each week. Her favorite activities are compound exercises that help her build strength and muscle mass. She combines them with isolation and conditioning movements to strengthen supporting muscles, increase mobility, correct posture, stabilize joints, and enhance endurance.
Her workout routine includes weightlifting, powerlifting, gymnastics, cardio, swimming, and track sessions to account for the diverse nature of the CrossFit games. She also focuses on identifying and correcting her weaknesses, and she does an evening recovery workout that includes stretches and roll-out exercises to help her recover.
Monday: Cardio, Strength Training, AMRAP Workout
Cardio Session
Cardiovascular endurance is one of the most critical components of athletic ability; it also positively impacts overall health. Cardio training boosts athletic performance by allowing you to process oxygen and produce energy at a higher rate, allowing your body to use less energy to achieve the same level of performance as before and recover faster.
For Time
- 40 Handstand Push-Ups
- 40 Wall Ball Shots (20/14 lb)
- 40 Dumbbell Snatches (70/50 lb)
- 1,200 meter Run
- 40 GHD Sit-Ups
- 40 Toes-to-Bars
- 40 Box Jump Overs (24/20 in)
Time Cap: 20 minutes
Strength Training
Her strength workout routine consists of the following exercises:
- Squats: 3 sets of 12-15 reps
- Deadlifts: 4 sets of 10-12 reps
- Kettlebell Swings: 100 reps
- Push Press: 4 sets 8-10 reps
- Dumbbell and Barbell Thrusters: 4 sets of 10 reps
- Clean and Jerk: 3 sets of 8-10 reps
- Bench Press: 3 sets of 10 reps
- Walking Lunge 4 sets of 10-15 reps per leg
- Pull-ups: 4 sets of 10-12 reps
- Push-Ups: 5 sets of 30 push-ups
AMRAP Workout
AMRAP in 20 minutes
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Tuesday: Swim Session, Technique Training, Cardio
Wednesday: Track Session, EMOM Session, Gymnastics
Thursday: Strength Training, Technique Training, Swim Session
Friday: Track Session, Strength Training, EMOM Session
Saturday: Road Bike Session
Sunday: Rest
Dani Speegle Diet Plan
In terms of nutrition, her number one rule is “everything in moderation.” She eats primarily healthy foods but will cheat once in a while. Her diet is described as “Paleo-ish.” The basic idea is to avoid processed foods and instead focus on whole, healthful foods. Paleo-friendly foods include meat, fish, eggs, fruits, vegetables, nuts, seeds, and healthy fats.
- Breakfast: steak and eggs.
- Pre-Workout Shake: grass-fed protein, almond milk, a handful of mixed nuts, chopped banana.
- Post Workout Shake: grass-fed protein, berries, flaxseed, raw honey, and water.
- Snack: avocado chicken salad.
- Lunch: grilled salmon and vegetables.
- Snack: mixed nuts.
- Dinner: ground beef with spinach and basmati rice.
Dani Speegle Supplements
Protein is extremely important for muscle mass growth because amino acids help repair and maintain muscle tissue after a workout. Glutamine and BCAAs are essential for optimum body health and well-being. These supplements can help you pack on muscle faster, reduce catabolism, and speed up muscle recovery. Her favorite products are as follows:
- Whey
- L-Glutamine
- BCAAs
- Creatine
- Omega 3
- Multi-Vitamins
