Alphabet Workout

Use the handouts linked below to create a workout by spelling your name, the day of the week, or another word or phrase of your choosing! The first version has standing and floor exercises. The second version only has standing exercises.

Alphabet Workout – Standing and Floor

A – 10 jumping jacks

B – 15 crunches

C – 5 squats

D – 5 push-ups

E – Wall sit for 20 seconds

F – 15 arm circles

G – 10 mountain climbers

H – 5 lunges on each leg

I – 15 arm punches

J – Plank for 20 seconds

K – Wall sit for 20 seconds

L – 15 crunches

M – 10 high knees

N – Run in place for 30 seconds

O – 10 butt kicks

P – 10 high knees

Q – 5 squats

R – 10 jumping jacks

S – 15 arm punches

T – Plank for 20 seconds

U – 5 push-ups

V – 15 arm circles

W – 10 mountain climbers

X – 5 lunges on each leg

Y – Run in place for 30 seconds

Z – 10 butt kicks

Here is an example:

EXERCISE

E – Wall sit for 20 seconds

X – 5 lunges on each leg

E – Wall sit for 20 seconds

R – 10 jumping jacks

C – 5 squats

I – 15 arm punches

S – 15 arm punches

E – Wall sit for 20 seconds

Alphabet Workout – Standing Only 

A – 10 jumping jacks

B – 5 frog jumps

C – 5 side lunges, each leg

D – 10 toe touches

E – 5 squats

F – 10 arm circles

G – 5 forward kicks, each leg

H – March in place for 15 sec.

I – 10 arm punches

J – 10 heel raises

K – 5 side lunges, each leg

L – 5 frog jumps

M – 10 high knees

N – Run in place for 15 sec.

O – 10 butt kicks

P – 10 high knees

Q – 5 squats

R – 10 jumping jacks

S – 10 arm punches

T – 10 heel raises

U – 10 toe touches

V – 10 arm circles

W – 5 forward kicks, each leg

X – March in place for 15 sec.

Y – Run in place for 15 sec.

Z – 10 butt kicks

Here is an example

HAVE FUN

H – March in place for 15 sec.

A – 10 jumping jacks

V – 10 arm circles

E – 5 squats

F – 10 arm circles

U – 10 toe touches

N – Run in place for 15 sec.

The Special Olympics Fit5 Cards and Dynamic Stretches Guide demonstrate these exercises.