Exercise Alphabet
An Exercise Alphabet is a list of bodyweight exercises for each letter of the alphabet. This list is a useful tool for creating games in fitness classes designed for young children.
For example, an ‘Alphabet Challenge’ is both a great workout and a great way to teach children the names of various bodyweight exercises:
The coach asks the group to think of an exercise beginning with the letter, say, 'A'.
If an exercise is named, the whole group performs 10 repetitions.
The coach then moves on to the next letter of the alphabet: "Can you name an exercise beginning with... 'B'?"
The process continues until the end of the alphabet is reached. If the group cannot think of an exercise, then the coach may offer one from the Exercise Alphabet.
The whole challenge should take around 15-20 minutes:
A - Arm Circles
Stand with your feet shoulder-width apart and extend your arms parallel to the floor.
Circle your arms forward/backwards using small controlled motions.
B - Burpees
Stand with your feet shoulder-width apart and your arms by your sides.
Lower into a squat position and place your hands on the floor.
Kick or step your legs back into a plank position.
Bend the arms to lower the body to the ground.
Push-up back into the plank position.
Jump or step your legs forward to return to a squat position.
Jump.
Return to the standing position.
C - Crunches
Lie down on your back.
Plant your feet on the floor, hip-width apart.
Bend your knees and place your arms across your chest.
Contract your abs and inhale.
Exhale and lift your upper body, keeping your head and neck relaxed.
Inhale and return to the starting position.
D - Dips
Sit on the floor.
Plant your feet on the floor, hip-width apart.
Place your hands on the floor under the shoulders.
Push the hips up until the body is parallel to the ground.
Return to starting position.
E - Elbow-to-Knee Planks
Lay face down on the ground with extended legs.
Push yourself up into the plank position.
Bring your left knee to your right elbow.
Pause and slowly return each to the starting point.
Repeat with the other side and keep alternating.
F - Flutter Kicks
Lie on your back and extend your legs up to a 45-degree angle.
Keep your arms straight and in line with the floor, palms facing down.
Lift your head, neck and shoulders slightly off the ground.
Keeping your legs straight and close together, start lowering one leg.
Raise your lowered leg, and lower the other.
Continue the movement, alternating between legs.
G - Glute Bridges
Lie face up on the floor, with your knees bent and feet flat on the ground.
Keep your arms at your side with your palms down.
Lift your hips off the ground until your knees, hips and shoulders form a straight line.
Hold your bridged position for a couple of seconds before easing back down.
H - High Knees
Stand with your feet hip-width apart.
Lift up your left knee to your chest.
Switch to lift your right knee to your chest.
Continue the movement, alternating legs and moving at a sprinting or running pace.
I - Inchworms
Begin standing at the back edge of the mat.
Hinge your body forward and walk your hands out in front of you along the floor, keeping your feet in place.
Continue walking your arms out into the plank position.
Start walking your feet toward your hands in small steps.
Continue inching your body up until your feet meet your palms, then repeat the movement.
J - Jumping Jacks
Stand upright with your legs together, arms at your sides.
Bend your knees slightly, and jump into the air.
As you jump, spread your legs to be about shoulder-width apart.
Stretch your arms out and over your head.
Jump back to starting position.
Repeat.
K - Kick-ups
Start lying down with your arms by your sides.
Raise your legs so your thighs are perpendicular to the floor.
Kick both legs up, raising the hips off the floor.
Slowly lower your legs back to the starting position.
L - Lunges
Start by standing up tall.
Step forward with one foot until your leg reaches a 90-degree angle.
Lift your front lunging leg to return to the starting position.
Continue the movement, alternating legs.
M - Mountain Climbers
Start in a press-up position with your hands shoulder-width apart directly beneath your shoulders.
Pull your right knee towards your chest without letting it touch the floor then return to the start position.
Continue the movement, alternating the legs.
N - Negative Push-ups
Assume a standard push-up position on your toes with hands placed slightly wider than shoulder-width apart.
Begin exercise by slowly lowering yourself down, while keeping your body in straight line.
As your body and chest come very close to the ground, drop your knees to the ground and push up from the down position.
O - Overhead Air Squats
Start in a standing position feet slightly outside the shoulders with arms locked out extended overhead.
Break at the hips and lower your hips below your knees and return to the starting position.
P - Push-Ups
Get down on all fours, placing your hands slightly wider than your shoulders.
Straighten your arms and legs.
Lower your body until your chest nearly touches the floor.
Pause, then push yourself back up.
Repeat.
Q - Quadruplexes
Start on your hands and knees with your knees set up below your hips and your hands set up below your shoulders.
Raise and straighten your left arm and right leg at the same time so that your arm is reaching out overhead at shoulder height and your foot is reaching out behind you at hip height.
Continue the movement, alternating the legs.
R - Russian Twists
Sit with bent knees and your feet pressing firmly into the floor, holding your hands next to your chest.
Sit back slightly, keeping your spine straight.
Exhale as you twist to the left, punching your right arm over to the left side.
Inhale back to centre, and then do the opposite side.
S - Squats
Stand straight with feet hip-width apart.
Tighten your stomach muscles.
Lower down, as if sitting in an invisible chair.
Straighten your legs to lift back up.
Repeat the movement.
T - Tuck Jumps
Stand with your knees slightly bent and your feet shoulder-width apart.
Bend your knees and then jump up as high as you can, bringing your knees up towards your chest.
Repeat the movement.
U - Up-Downs
Stand with feet about hip-width apart.
Step back with your left foot and drop down into a lunge so that your knee is resting on the floor.
Bring your right foot back so that you are now kneeling with both knees.
Raise your left knee and plant your foot in front of your so that your knee forms a 90 degree angle.
Step up out of the lunge position and return to the standing starting position.
Repeat the movement.
V - V-Ups
Lie face-up on the floor with your legs and arms straight and lifted off the floor slightly.
In one movement, lift your torso and legs as if you're trying to touch your toes.
Lower your body back down.
Repeat.
W - Windscreen Wipers
Lie on your back on the floor and raise your legs 90 degrees.
Spread your arms straight out to your sides for support.
Rotate your legs to one side, stopping short of touching the floor.
Rotate to the other side.
Continue the movement, alternating on each side.
X - X-Crunches
Lie on your back making a "X" with your body placing yours hands overhead wider than shoulder width apart and your legs stretched out also shoulder width apart.
Lift your right arm and left leg in the air so they meet above your abs.
Then do the opposite side.
Repeat.
Y - Y-Raises
Lie chest down on the floor.
Have your arms hang straight down towards the floor with your palms facing in.
Engage your core, retract your shoulder blades and squeeze them together.
Raise your arms up at about a 30° angle from your torso as high as you can to form a “y” with your body.
Briefly pause at the top position before slowly lowering them back down.
Repeat the movement.
Z - Zig-zags
Bend your knees and hips to lower yourself into a quarter-squat position.
Perform an explosive vertical jump with a lateral movement to your side.
Repeat this jump toward the opposite side and continue this movement back and forth for the desired amount of repetitions.
