Cross Training: The Alphabet Workout

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:

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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