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Cross-Training

Cross Training: The Alphabet Workout

Learn how to make cross training fun using this Alphabet Workout where every session could be different.

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The alphabet workout is a fun way to gamify your strength training and add some “play” into hard work.

 To do the alphabet workout, every letter of the alphabet is assigned a specific exercise. You can use bodyweight exercises only, or you can do a strength training workout that utilizes equipment like dumbbells, resistance, bands, kettlebells, and medicine balls.

You can use 26 unique exercises, or repeat exercises for different letters, either varying the reps or keeping them the same.

After each letter is assigned an exercise and a certain number of reps, you choose any sort of phrase or your full name and spell out the words by performing all of the exercises in order assigned to the letters in that word.

Let’s look at an example:

Letter 

Exercise

A

60 seconds alternating reverse lunges

B

15 chest fly

C

15 reverse fly

D

10 pull-ups

E

15 deadlifts

F

15 lateral raises

G

15 single leg bridges per side

H

10 push-ups

I

10 bicep curls

J

60 seconds alternating forward lunges

K

20 second push-up hold

L

20 jump squats

M

30 seconds squat hold

N

30 seconds side plank per side

O

30 second plank

P

20 bodyweight squats

Q

25 chair tricep dips

R

30 jumping jacks

S

20 alternating jumping lunges

T

15 bent-over rows

U

30 seconds Russian twist

V

15 V-ups

W

15 overhead presses

X

20 reverse crunches

Y

60 seconds mountain climbers

Z

60 seconds high knees sprinting in place

Now, let’s spell “Women’s Running Rocks!”

The workout becomes:

  • 15 overhead presses
  • 30 second plank
  • 30 seconds squat hold
  • 15 deadlifts
  • 30 seconds side plank per side
  • 20 alternating jumping lunges
  • 30 jumping jacks
  • 30 seconds Russian twist
  • 30 seconds side plank per side
  • 30 seconds side plank per side
  • 10 bicep curls
  • 30 seconds side plank per side
  • 15 single leg bridges per side
  • 30 jumping jacks
  • 15 overhead presses
  • 15 reverse fly
  • 20 second push-up hold
  • 20 alternating jumping lunges

What Will You Spell?

The challenge lies in not substituting or skipping any exercises, even if you have a lot of the same letter; you’ll improve your muscular endurance and maybe have a good (frustrated!) laugh. And let’s face it, you can spell whatever you want and sometimes your choice of words might be more cathartic along the way!

You can use this alphabet workout template we’ve created for you, or you can generate your own using exercises you want to focus on.

Have fun!

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