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.

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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

Lay on a carpeted or cushioned surface. Bend your legs and plant your feet to stabilize your body. To avoid straining your neck, cross your hands across your chest or hold onto the tips of your ears. Curl your upper body up toward your knees to sit up, exhaling as you lift. Inhale and slowly lower down. To make this easier, keep your arms extended and reach for your toes as you sit up. To make this harder, try crossing your feet at the ankles or extending and holding your feet out and up.

B: 10 Push-ups

workout challenge

Get into a plank position with your arms straight and body stiff and flat like a board. Your butt shouldn’t be sticking up in the air. Slowly lower your chest down to the floor, exhaling as you go. Look slightly ahead (not at the floor) to avoid straining your neck. Push yourself back up and inhale. Repeat. To make this easier, do push-ups on your knees, not your toes. To make this harder, try clapping each time you return to a plank.

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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 body stiff and flat like a board. Your butt shouldn’t be sticking up in the air. 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. Look slightly ahead, not down at the floor to avoid straining your neck. 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: Keep your weight in your toes, which will help with balance and prepare you for a small jump in the air, while stretching your arms up high to the sky.

D: 20 Mountain Climbers

workout challenge

Get into a plank position, hands evenly spaced apart, right under the shoulders. Pump your right knee up towards your chest and back down. Follow with the left knee and alternate. Try and keep your butt down throughout the exercise and drive your knees as far forward as possible. To make this easier, go slow. To make this harder, move as quickly as possible. Change it up and 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

The key to a plank is to keep your body straight and abs contracted and tight. Your hands or elbows should be evenly spaced and your feet close together. (Tip: Lay a full-length mirror on its side to check your alignment.) Your butt shouldn’t be sticking up in the air nor should your body be arched downward. To make a plank easier, start on your elbows. 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:

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F: 15 Tricep Dips

workout challenge

Sit on a step, bench or sturdy chair. Put your hands on the seat (fingers facing forward) and lower your body down as far as possible, keeping your elbows back and feet planted on the floor. Push yourself back up with your arms, not your legs. To make a tricep dip easier, put your feet close to the chair. To make it harder, walk your feet forward or even straighten your legs.

G: 10 Russian Twists

workout challenge

Sit on a mat or carpeted floor. Hold a weighted (medicine) ball or dumbbell in both hands. Twist your body to the side, touching the weight or dumbbell down on the floor. Twist to the other side and touch the floor. To make Russian Twists easier, use a lighter weight and keep your legs outstretched and straight. To make this harder, use a heavier weight or cross your ankles and hold your legs up in the air as you rotate.

H: 60-Second Wall Sit

workout challenge

Position your back on a wall and sit down on an imaginary chair. Hold the “seated” position for 60 seconds. To make a wall sit easier, bend your legs only slightly and keep your butt against the wall. To make it harder, sit low and bend your legs 90 degrees. You can also move your butt away from the wall.

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I: 30 Jumping Jacks

cardio exercise

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

J: 10 Lunges

lunges

Plant your feet shoulder-width apart. 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.) Return to standing, keeping your weight in your heels as you push back. 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. Position your weight in your heels and turn your feet so your toes are slightly pointed out. Bend your knees and squat, pushing your hips back (as though you were sitting on a chair). 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.

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L: 20 Crunches

ab exercise

Lay on a mat or carpeted floor with your knees bent and feet planted. Engage your abs while you crunch up, exhaling as you lift and inhaling down. Keep your hands positioned behind your head but do not pull on your neck. Try holding onto your ears to ensure your touch is light. To make crunches easier, try crossing your arms across your chest and lifting only slightly. To make this harder, lift your shoulder blades off the ground and/or lift your feet.

M: 40 High Knees

workout challenge

Stand with your feet shoulder-width apart, abs engaged. Start marching, bringing your knees up high in the air. Pick up the pace so you’re hopping on each foot and “march” for 45 seconds, using your abs to pull your knees up. Pumping the arms increases your heart rate and also helps you balance. To make high knees easier, just lift each leg; don’t hop. To make this harder, lift and run in place as fast as you can.

N: 20 Calf Raises

workout challenge

Stand on the edge of a step or with your feet flat on the floor. Stand up on your tiptoes, extending as far up as possible and then back down. Move slowly through the motion, pausing and squeezing your calves at the top. To make this easier, lift slightly. To make these harder, hold dumbbells on your shoulders and lift.

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O: 10 Bicep Curls

workout challenge

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

P: 10 Bicycle Crunches

ab exercise

Lay on a mat or carpeted floor with your hands behind your head and legs in a tabletop position. Extend your right leg and touch your right elbow to your bent left knee. Extend your left leg and touch your left elbow to your right knee. “Pedal” your legs and rotate your trunk, maintaining your breathing throughout. Don’t pull on your neck and lightly hold your ears if needed. Increase speed to increase difficulty.

Q: 20 Arm Circles

workout challenge

Stand with your feet shoulder-width apart and abs engaged. Lift and straighten your arms and then make circles, as though you were drawing on the wall with your fingers. Start small and increase the size of the circle. Change directions. To make this exercise harder, stand on one foot or hold a squat as you circle.

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R: 10 V-Ups

workout challenge

Lay on a mat or carpeted floor, legs and arms outstretched. Bend your body at the middle, bringing your arms and legs together (like you’re making a “V”). You can keep your legs bent if needed. Try and get your legs and shoulders higher off the ground as this exercise gets easier. Unfold to a flat, horizontal position. Make this easier by doing one leg at a time, touching your right hand to your left leg and switching sides

S: 15 Squat Jumps

workout challenge

Plant your feet shoulder-width apart. Position your weight in your heels. Bend your knees and squat (pushing your hips back as though you were sitting on a chair) down and up twice. On the third squat, use your butt and core muscles to explosively jump up in the air, returning to a stand. As you land, quickly drop back down into the initial squat position. Make sure the landing stays soft, immediately bending your knees when your heels land on the ground. Make this exercise harder by jumping each time, not “setting” in-between.

T: 60 Second Plank

workout challenge

The key to a plank is to keep your body straight and abs contracted and tight. Your hands or elbows should be evenly spaced and your feet close together. (Tip: Lay a full-length mirror on its side to check your alignment.) Your butt shouldn’t be sticking up in the air nor should your body be arched downward. To make a plank easier, start on your elbows. To make it harder, walk up to your hands from your elbows and then go back down, continuously moving.

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U: 15 Squat Jumps

workout challenge

Plant your feet shoulder-width apart. Position your weight in your heels. Bend your knees and squat (pushing your hips back as though you were sitting on a chair) down and up twice. On the third squat, use your butt and core muscles to explosively jump up in the air, returning to a stand. As you land, quickly drop back down into the initial squat position. Make sure the landing stays soft, immediately bending your knees when your heels land on the ground. Make this exercise harder by jumping each time, not “setting” in-between.

V: 20 Glute Bridges

workout challenge

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

W: 10 Walking Lunges

workout challenge

Plant your feet shoulder-width apart. Step forward with your right leg and squat down until both 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.) Push up, return to center and then walk out with your left leg, squat, and return to standing. Keep walking.

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X: 30-Second Wall Sit

workout challenge

Position your back on a wall and sit down on an imaginary chair. Hold the “seated” position for 30 seconds. To make a wall sit easier, bend your legs only slightly and keep your butt against the wall. To make it harder, sit low and bend your legs 90 degrees. You can also move your butt away from the wall.

Y: 10 Squats

workout challenge

Plant your feet shoulder-width apart. Position your weight in your heels. Bend your knees and squat (pushing your hips back as though you were sitting on a chair). Return to standing and contract your glutes when you’re standing straight. Repeat. Make this harder by holding heavy weight or jumping.

Z: 20 Push Ups

push up

Get into a plank position with your arms straight and body stiff and flat like a board. Your butt shouldn’t be sticking up in the air. Slowly lower your chest down to the floor, exhaling as you go. Look slightly ahead (not at the floor) to avoid straining your neck. Push yourself back up and inhale. Repeat. To make this easier, do push-ups on your knees, not your toes. To make this harder, try clapping each time you return to a plank.

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