Use this Alphabet Workout to start your day with the right foot! Or try it whenever your current workout gets you bored.
You don’t need fancy workout plans “designed by professional athletes” that cost you hundreds of dollars. Forget about expensive fitness gears that “help you cut corners” and reach your goals in no time.
If you want to get in shape, you don’t need any of these. All you need is a strong, healthy and motivated mindset.
Just pick a workout and start doing it every day. Change it from time to time to avoid boredom, and that’s it. It’s simple!
Fitness should be simple: eat clean, be active and think positive. This is fitness, not what you see in those TV ads where a super-fit women uses 10 different machines and gears to “activate” some muscles you don’t even know you have.
So why not keeping your workout simple too?
All you have to do for the Alphabet Workout is to spell something, such as your name maybe. And for each letter, do the exercise assigned. It’s that simple!
There are 8 simple exercises that don’t require any equipment. You can do them everywhere; in your living room, in the park, or even at the gym.
We propose 3 kinds of the Alphabet Workout, but you can easily make your own if you don’t like them. Here are our favorites:
1. Spell Your Name Workout
Just spell your name and do the exercise assigned to each letter. And if your name is Joe, or Tim, or Kate, and the exercises are too easy, feel free to add your middle name too (and your last name if necessary).
For example, of your name would be JANE DOE, your alphabet workout is:
J – 10 Push Ups;
A – 30 Jumping Jacks;
N – 10 Lunges with each leg;
E – Plank for 20 seconds;
D – 25 Squats;
O – Run in place with high knees for 40 seconds;
E – Plank for 20 seconds.
If this is too easy, do 2 or 3 more sets.
2. Spell Today’s Name Workout
This Alphabet Workout is great if you want to do a different workout each day. Spell today’s name and that’s your workout.
For example if today is MONDAY, do the exercises assigned to each letter. This way, every day of the week will come with a totally different workout.
3. Spell Your Birthday Workout
Again, just as you did for the previous two workouts, here you’d have to spell your birthday, like NOVEMBER FOURTEEN. And for each letter, do the exercise assigned.
As you can see, this is the easiest way to mix up your workout whenever you feel you need to. And to spice up the things a little try to do the exercises without rest in between.
Here is the list with all the exercises in the Alphabet Workout:
A: 30 Jumping Jacks
B: 15 Push Ups
C: 15 Crunches
D: 25 Squats
E: 20 Seconds Plank
F: 30 Lunges (15 on each side)
G: 30 Seconds High Knee Running In Place
H: 30 Seconds Side Plank (15 seconds x 2 sides)
I: 25 Jumping Jacks
J: 10 Push Ups
K: 10 Crunches
L: 20 Squats
M: 30 Seconds Plank
N: 20 Lunges (10 on each side)
O: 40 Seconds High Knee Running In Place
P: 50 Seconds Side Plank (25 seconds x 2 sides)
Q: 20 Jumping Jacks
R: 10 Push Ups
S: 10 Crunches
T: 30 Squats
U: 40 Seconds Plank
V: 30 Lunges (15 on each side)
W: 20 Seconds High Knee Running In Place
X: 40 Seconds Side Plank (20 seconds x 2 sides)
Y: 20 Jumping Jacks
Z: 15 Push Ups
Remember, you can always change the exercises, the number of repetitions, or the time reserved for each exercise. If this is too easy for you, add 10, 20, or even 30 reps to each letter. There’s always a way to make a workout suitable for any fitness level.
Also, don’t forget about progress. Increase the intensity of the exercises or the number of repetitions every 3-4 weeks. As your body increases strength it seeks for new challenges too.
1. Jumping Jack
Here is how to perform Jumping Jacks:
- Start in a standing position.
- Jump up and land with your feet out and arms up in the air.
- Jump again, bringing your arms down and feet back together.
2. Push Up
Everyone know what a push-up is. But to do it correctly you need to follow all these guidelines:
- Keep your head neutral and inline with your spine (as if standing with perfect posture).
- Shoulders are retracted, depressed, and medially rotated towards the spine.
- Hip flexors and core are activated to keep the hip joint (not the glute muscles) inline with spine.
- No hip or knee sag; quads and hip flexors (not glutes/hamstrings) are contracting aggressively.
- Feet are perpendicular to the floor as a result of staying tall on the toes. This allows optimal rotational movement of the body to occur.
3. Abdominal Crunch
Here’s how to properly perform Crunches:
- Lie down on your back with knees bent and feet flat on the floor.
- Knees can be hip-width apart or sticked together, just make sure the position is comfortable.
- Keep your chest open, chin slightly lifted, and avoid rounding up the back.
- Lift your shoulders off of the floor and engage your abs.
- Hold for a couple of seconds and get back down.
4. Bodyweight Squat
I know you already know how to perform a squat, but keep in mind that if you’re doing wrong it may do more harm than good. Make sure your back stays straight during the entire exercise, and your feet are flat on the floor.
5. Forearm Plank
Plank is simple. Just hold the position for as long as needed. Keep your body in a straight line from head to your ankles. That’s it – simple, but one of the most powerful exercises!
Here’s how to properly perform a lunge:
- Stand with feet hip-width apart and hands on hips.
- Take a big step forward with your right foot.
- Bend your knees until the right thigh and left shin are parallel to the floor.
- Rise up to starting position.
- Then switch sides and repeat with the other leg.
7. High Knee Running In Place
This exercise might seem simple, but it’s not so easy to do (especially if you’re overweight).
You need to run in place and raise your knees as high as you can without bending your back. You need to maintain a straight posture during the entire exercise.
8 Side Plank
When performing a side plank your body needs to be aligned from head to toe. Your abs should be engaged, hips and knees off the floor and neck and shoulders relaxed. Keep the supporting elbow directly beneath the shoulder. Hold the position for as much as needed.
As you can see, you don’t need anything special to get some exercise into your daily routine. So go ahead and make use of this workout plan.
The Alphabet Workout is simple and straightforward, so anyone can do it. Even when you swear, you can do a workout as a “punishment”. Just do the exercise assigned to each letter you spell.