Spell Your Name Workout Challenge: 26 Moves for Every Letter of the Alphabet

Article posted in: Fitness
workout challenge

If your name is Amy, Sam or Bob, you’ll never be more grateful for your short name than while doing this workout challenge. Okay, okay, we’re kidding. A five-minute workout isn’t going to do much of anything. And don’t be fooled: The alphabet workout challenge may be fun but it’s no joke. Whether you decide to repeat the exercises in your first name or you spell your first, middle and last name, this Spell Your Name workout challenge will get your heart pumping while you burn mega calories.

To get a great workout out of this challenge, try to keep moving for at least 30 minutes. If the exercises start to get too easy over time, try holding dumbbells during as many exercises as possible. Start small with two or three-pound weights. As you grow more comfortable, increase the weight.

If you want to make this workout challenge even more challenging, grab a workout buddy and spell both of your names! And don’t feel like your restricted to just names. You can spell any word that you’d like… or just go through the entire alphabet! If you’re new to working out, you can even try a new move each day of the month to increase your fitness skills and knowledge.

Your 6 Most Pressing Fitness Questions Answered

Read More

Get moving with the Spell Your Name Workout Challenge! Check out the infographic below for our exercise alphabet:

workout challenge

Not sure what a V-Up or Russian Twist is? No problem. We’ve included a brief description of each workout in the challenge below. Even if you think you know how to do a move, read the directions. You may be missing important form that will protect your body or help you get more out of the workout challenge.

Now it’s time to get spelling! Keep reading for step-by-step directions on each workout move in the challenge:

A: 10 Sit-ups

workout challenge

According to Healthline, sit-ups utilize the abdominals and muscles in your chest, hips, neck and lower back, while crunches only workout your abs.

  1. Lay down on the floor with your knees bent and feet flat on the floor.
  2. Healthline recommends either crossing your hands across your chest or holding onto the tips of your ears lightly.
  3. Lift up your upper body to sit up while exhaling.
  4. Slowly return to the starting position while inhaling.

B: 10 Push-ups

workout challenge

  1. Get into a push-up position with your hands on the floor, just outside of and below your shoulders.
  2. Straighten your arms. Keep your elbows pointing back and in toward your body.
  3. Lower your chest until it almost touches the floor, then explosively push back up to the start position.
  4. If standard push-ups are too hard, start with elevating your upper body by placing your hands on a stair step, bench, chair or ottoman to reduce the amount of body weight you need to push. Lower the elevation as you become stronger. You can also try doing push-ups on your knees.

Sweat and Weight Loss: What’s the Connection?

Read More

C: 15 Burpees

workout challenge

Burpees are several exercises in one: a plank, push-up, knee tuck and jump-up. So let’s break this exercise down into four parts:

  1. Plank: Start by putting your hands down and jumping back into a plank, keeping your arms straight and directly under your shoulders. Your body should form a straight line from your head to heels. If you have a full-length mirror you can turn sideways, it can really help with your alignment.
  2. Push-up: If you’re able to do a push-up, do so—keeping your body nice and straight. If you have to rest your body on the floor, no shame in that. Just push yourself back up.
  3. Knee Tuck: Jump your feet up to your hands and stand.
  4. Jump-Up: Jump in the air with your arms up. Try to land with your feet still hip-width apart, your knees slightly bent as you land, and your feet landing on the balls of your feet.

D: 20 Mountain Climbers

workout challenge

  1. Get into a push-up position, with your arms straight and hands directly under your shoulders.
  2. Raise your hips as you bring one knee up toward your chest, then bring it back to the starting position as you bring the other knee forward.
  3. Get a rhythm going that feels like jogging, where both feet are off the floor for a brief moment.
  4. Change it up: Get an oblique workout by driving your right knee to your left shoulder and left knee to right shoulder.

E: 30-Second Plank

plank exercise

  1. Get into a push-up position and bend your elbows 90 degrees so your forearms lie flat on the floor. Your elbows should be directly under your shoulders. (Tip: Lay a full-length mirror on its side to check your alignment.)
  2. Brace your abs and hold your body in a straight line from your toes to your head for 30 seconds. Don’t let your hips sag or stick up in the air.
  3. To make it harder, walk up to your hands from your elbows and then go back down, continuously moving.

Check out the link below for our full guide on this amazing workout move:

5 Simple Steps to Your Perfect Plank

Read More

F: 15 Tricep Dips

workout challenge

According to Healthline, tricep dips also utilize your pectoralis major and trapezius.

  1. Sit on a step, bench or sturdy chair with your feet on the floor.
  2. Put your palms down on the seat next to you with your fingers holding onto the surface and facing forward.
  3. Lift yourself forward off the seat and lower your body to the floor. Keep your elbows back, knees bent and feet planted on the floor. Stop when your elbows are at a 90-degree angle.
  4. Push yourself back up with your arms, not your legs.

G: 10 Russian Twists

workout challenge

  1. Sit on your bottom, lean back and bring your legs out straight.
  2. If you’d like, feel free to add some resistance to this move with a medicine ball or weight.
  3. Bracing your abs to engage your core, twist your torso from side to side without moving your legs. Touch your weight on the floor if you have one.

H: 60-Second Wall Sit

workout challenge

According to Men’s Health, wall sits are a great exercise that utilize your abs and quads.

  1. Place your back on a wall and slide down until your thighs are parallel to the floor. You should look like you’re “sitting” against the wall.
  2. Wall sit for 60 seconds. Keep your shoulders, back and head on the wall.
  3. To make a wall sit easier, bend your legs only slightly.

5 Workout Mistakes That Are Slowing Your Results

Read More

I: 30 Jumping Jacks

cardio exercise

  1. Stand up straight with your feet together and abs engaged.
  2. Jump your feet out to the sides and bring your arms up over your head simultaneously.
  3. Jump again, lowering your hands and bringing your feet together. As you jump, distribute your weight throughout the foot (eventually landing on the heels) to reduce the impact on your ankles, hips and knees.
  4. Keep your knees relaxed throughout, never locked.

J: 10 Lunges

lunges

  1. Plant your feet shoulder-width apart.
  2. Step forward with your right leg and squat down until both the right and left legs are bent 90 degrees. (Your right knee should not extend out over your right toe and your left knee should not touch the floor.)
  3. Return to standing, keeping your weight in your heels as you push back.
  4. Repeat the same process with your left leg.

K: 15 Sumo Squats

squats

The difference between a standard squat and a sumo squat is your feet placement. “When doing a sumo squat, the feet are in a wide stance with the toes turned out at about a 45 degree angle,” says Livestrong.com.

  1. Position your weight in your heels and turn your feet so your toes are slightly pointed out.
  2. Bend your knees and squat, pushing your hips back (as though you were sitting on a chair). Return to standing and repeat.
  3. To make this move easier, hold onto the back of a chair. To make this move harder, use your butt and core muscles to jump up in the air, returning to a stand.

5 Easy Moves to a Way Better Bum

Read More

L: 20 Crunches

ab exercise

  1. Lay down on the floor with your knees bent and your hands behind your head.
  2. Using your core and shoulder strength, raise your abs up toward your hips without straining your neck.
  3. Bring your core back down and repeat.

M: 40 High Knees

workout challenge

  1. Stand with your feet shoulder-width apart, abs engaged.
  2. Start marching, bringing your knees as high up in the air as you can.
  3. Pick up the pace so you’re hopping on each foot, using your abs to pull your knees up.
  4. Pumping the arms increases your heart rate and also helps you maintain your balance.

N: 20 Calf Raises

workout challenge

According to Women’s Health, calf raises can help with ankle stability and balance.

  1. Stand on the floor with your feet flat. Stand on a step for an “added stretch of the Achilles tendon and to work the ankle’s range of motion,” says Women’s Health.
  2. Stand up on your tiptoes to bring your heels off of the ground. This will flex your calf muscle.
  3. Stop for a moment at the top, then return to the starting position.
  4. To make these harder, hold dumbbells.

Rise & Grind: 4 Reasons to Move Your Workouts to the Morning

Read More

O: 10 Bicep Curls

workout challenge

  1. Stand with your feet shoulder-width apart, knees slightly bent.
  2. Hold a dumbbell in each hand with your palms facing the sides of the hips.
  3. Engage your abs then slowly curl your hands up towards your shoulders, allowing the hands to rotate to face the front of your shoulder.
  4. Keep your elbows close to your ribcage. Slowly return your hands to your sides.

P: 10 Bicycle Crunches

ab exercise

  1. Lay on the floor and get into crunch position with your hands behind your head and your elbows straight out to the sides.
  2. Lift your chin and start to do a crunch.
  3. Bring your right elbow inward to touch your left knee as you simultaneously straighten your right leg.
  4. Straighten your left leg outward and bring your right knee toward your chest to meet your left elbow.
  5. Control your core and exhale as you bring each elbow inward to meet the opposite knee.
  6. Increase speed to increase difficulty.

Q: 20 Arm Circles

workout challenge

According to Healthline, arm circles are a great move to warmup while also working out your shoulders and upper arms.

  1. Stand up straight with your feet shoulder-width apart.
  2. Hold your arms straight out so they are parallel to the floor.
  3. Make circles with your arms, keeping them stable.
  4. Start with small circles and slowly increase the size of them. Healthline explains that you should feel your triceps stretching.
  5. Change up the direction of your circles.

8 Easy Ways to Tone Your Arms

Read More

R: 10 V-Ups

workout challenge

  1. Laying on the floor with your arms parallel to your legs and above your head, slowly begin to lift your arms and legs up and towards each other creating a triangle shape with your arms, legs and core area.
  2. You can keep your legs bent if needed.

S: 15 Squat Jumps

workout challenge

  1. Plant your feet shoulder-width apart. Position your weight in your heels.
  2. Bend your knees and squat (pushing your hips back as though you were sitting on a chair).
  3. Use your butt and core muscles to explosively jump up in the air, returning to a stand.
  4. As you land, quickly drop back down into the initial squat position. Repeat.

T: 60 Second Plank

workout challenge

  1. Get into a push-up position and bend your elbows 90 degrees so your forearms lie flat on the floor. Your elbows should be directly under your shoulders. (Tip: Lay a full-length mirror on its side to check your alignment.)
  2. Brace your abs and hold your body in a straight line from your toes to your head for 60 seconds. Don’t let your hips sag or stick up in the air.
  3. To make it harder, walk up to your hands from your elbows and then go back down, continuously moving.

Lift Up to Lean Out: 10 Reasons to Start Lifting Weights

Read More

U: 15 Squat Jumps

workout challenge

  1. Plant your feet shoulder-width apart. Position your weight in your heels.
  2. Bend your knees and squat (pushing your hips back as though you were sitting on a chair).
  3. Use your butt and core muscles to explosively jump up in the air, returning to a stand.
  4. As you land, quickly drop back down into the initial squat position. Repeat.

V: 20 Glute Bridges

workout challenge

  1. Lie down on your back and bend your knees.
  2. Use your heels to push your butt and hips up off the floor as high as possible, keeping your shoulders planted and abs tight.
  3. Hold briefly and then slowly lower your hips back down to the floor.
  4. To make this move harder, lift one leg up in the air then switch.

W: 10 Walking Lunges

workout challenge

  1. Plant your feet shoulder-width apart.
  2. Step forward with your right leg and squat down until both the right and left legs are bent 90 degrees. (Your right knee should not extend out over your right toe and your left knee should not touch the floor.)
  3. Return to standing, then walk out with your left leg and squat down.
  4. Keep walking.

9 Reasons Walking is Great for Weight Loss

Read More

X: 30-Second Wall Sit

workout challenge

According to Men’s Health, wall sits are a great exercise that utilize your abs and quads.

  1. Place your back on a wall and slide down until your thighs are parallel to the floor. You should look like you’re “sitting” against the wall.
  2. Wall sit for 30 seconds. Keep your shoulders, back and head on the wall.
  3. To make a wall sit easier, bend your legs only slightly.

Y: 10 Squats

workout challenge

  1. Plant your feet shoulder-width apart. Position your weight in your heels.
  2. Bend your knees and squat (pushing your hips back as though you were sitting on a chair).
  3. Return to standing.
  4. Make this harder by holding a weight or jumping.

Z: 20 Push Ups

push up

  1. Get into a push-up position with your hands on the floor, just outside of and below your shoulders.
  2. Straighten your arms. Keep your elbows pointing back and in toward your body.
  3. Lower your chest until it almost touches the floor, then explosively push back up to the start position.
  4. If standard push-ups are too hard, start with elevating your upper body by placing your hands on a stair step, bench, chair or ottoman to reduce the amount of body weight you need to push. Lower the elevation as you become stronger. You can also try doing push-ups on your knees.

Pair this workout challenge with a healthy meal delivery service! The South Beach Diet delivers low carb meals, snacks and shakes directly to your door. Learn more about our meal plans! >

*Always speak with a doctor before starting an exercise routine.

4 Reasons Brittany Aldean Chose the South Beach Diet

Read More