Spell Your Name Workout for Adults

Tired of your usual workout routine? Try the spell your name workout for adults that is easy to follow, fun, and saves you a trip to the gym. We have prepared a free printable containing the alphabet letters, and each letter is assigned a workout.

For a beginner, you can do the workouts by only following your first name. For an intermediate exercise, you can use your full name to make it intense. Another trick, spell your name in reverse or, better yet, pick a famous actor’s name.

Remember to download the free spell your name workout printable to access it at any time.

I love this workout!

Spell my name workout for adults will make you feel like you went to the gym and did a full burn workout; we promise that you will feel all parts of your body burn as you finish the workout. As these exercises are different, they will focus on different parts like the abs, triceps, biceps, glutes, arms, thighs, and many more.

The good thing about doing a spell name workout is you can do it even if you are limited on time. You may not have time to go to the gym either because you are working, going to school, or being a mommy, but you can easily spell your name and do the workout at your house. You can use the alphabet workout with your kids. We also have a spell your name workout for kids meaning you can do exercises and increase bonding time and build positive routines.

1. 10 Mountain Climbers
   1. Get on all fours keeping a shoulder-width distance between your hands and the knees hip-width apart.
   2. Engage your core, take your right leg to your chest, and land your toes on the surface.
   3. Take your leg back to form all fours and do the same to the left leg.

      After being comfortable doing the exercise increase your pace on the workout. Keep note of your hands because there aren’t supposed to stay intact to the surface.

2. 30 Crunches
   1. Lay down on a mat, face your head up, and bend your knees because it will involve lifting; keep a safe distance from your chair.
   2. Put your arms across your chest, contract your abs, and raise yourself, ensuring that you do not use the neck and head to lift.
   3. Next, lower your body to the floor and repeat those steps 29 more times.

      Important note: during the entire workout, keep the lower part on the mat; it should not raise as you are raising your upper body.

3. 60 cross country skiers
   1. Stand straight and move your right foot in front and bend its knee.
   2. Jump up to switch your legs, but as you are jumping, raise your left hand.
   3. Switching your legs means that the left foot will now be at the front. The hands will be switching if the left foot is at the front, and then the right hand is raised.

      Increase your pace when switching and do all the 60 cross country skiers without taking a break.

4. 25 Squats
   1. Stand upright, hands at your side, chest up, and your legs shoulder-width apart.
   2. Stretch your hands forward to give you balance when doing the squats.
   3. Bend your knees at 90 degrees while keeping your head high and back straight.
   4. Stay like that for a few seconds and rise.

      That is how you do one set of squats and continue doing the remaining squats. Feel the burn; this is amazing!

5. 1 Minute Plank
   1. Lay down on your stomach, and raise your body with your elbows and toes. Only they are the only ones that should be touching the surface.
   2. Contract your muscles, keep your back straight and be careful not to stick out your butt. Hold for 60 seconds.

      Don’t quit because it may be hard to stay like that for long but remember why you started working out. It may be that you want to lose weight, so remember yours why.

6. 30 Arm circles
   1. Extend your arms out and create 15 circles of forwarding movement using any speed that you are comfortable with, but slower movements are more preferable.
   2. Increase the circles’ size until you feel your triceps after making the 15 circles reverse the circles, meaning you make backward movements 15 more times.

      Arm circles are an easy workout as they can be done anywhere, even while binge-watching Netflix. It focuses on arms, shoulders, triceps, and biceps.

7. 30 Jumping jacks
   1. Start the workout when you are standing and arms straight, next jump into the air.
   2. While you are jumping, raise your arms over your head and make an X shape.
   3. For your legs, move them to the sides, making a shoulder-width distance, and land on your legs. Jump again to return your arms down and legs together.

      Another easy exercise that I often incorporate when watching Netflix.

8. 10 Burpees
   1. Begin in a bent position and place your arms on the mat next from a plank position (refer to letter E) by moving your legs back as if you are walking. You can either walk or jump; it will depend on how intense you want to workout.
   2. After that, jump or walk back again to get to the bent position. Then jump up with your hands raised to form an upright posture.

      Burpees are an intense workout, so you are fortunate to have the letter E in your name. You get to burn a lot with this one, which is what you want, right? So prepare yourself for this workout.

9. 15 Jumping jacks
   1. Start the workout when you are standing and arms straight, next jump into the air.
   2. While you are jumping, raise your arms over your head and make an X shape.
   3. For your legs, move them to the sides, making a shoulder-width distance, and land on your legs. Jump again to return your arms down and legs together.

      Just as easy as it sounds, we’ve all done these; they engage your entire core and really help with overall cardio.

10. 40 donkey kicks
    1. Begin on all fours, bend your knees to touch the floor, and your palms on the floor to be apart.
    2. Raise one leg into the air facing up like it is facing the ceiling.
    3. Move your leg and raise your other leg the same way. The workout will focus mostly on your abs and glutes.

       Oddly enough, this workout is known to make your butt bigger. This is one of the best exercises to target your glutes without specialized workout equipment.

11. 15 Lunges
    1. Begin by standing upright and keep your shoulders back, hands at your hips to give you balance, and the feet hip-width apart.
    2. Contract your muscles and move forward using your right foot while the left remains in the same place. In that lunge position, bend your knee right knee and keep the left leg straight.
    3. Next, pull yourself back using your left heel and do the same step to your left foot.

       It is important to note that you should keep your core tight and back straight during the whole steps of the workout.

12. 25 Crunches
    1. Lay down on a mat, face your head up, and bend your knees because it will involve lifting your body to keep a safe distance from your chair.
    2. Put your arms across your chest, contract your abs, and raise your body, ensuring you do not use the neck and head to lift.
    3. Next, lower your body to the floor and repeat those steps.

       Important note: during the entire workout, keep the lower part on the mat; it should not raise as you are raising your upper body.

13. 40 scissor kicks
    1. Lay down on an exercise mat and place your hand’s palm down under your butt.
    2. Raise both your feet off the matt, but not too high to start.
    3. Raise your right foot higher than the left and while lowering the right foot.
    4. Lift the left foot to be higher than the right. Increase your speed when exchanging the legs, and you will notice you are forming scissors-like movements.

       Ensure you don’t put any foot on the mat and don’t take in between breaks. Complete the whole 40 reps at once!

14. 50 stomach leg lifts
    1. Start by lying flat on your stomach, extend your legs, and place your hands underneath your head.
    2. Lift your right foot from the floor but remain straight and lower it back. Repeat the same to the left foot and continue alternating the feet.

       This is an easy workout that tones your abs and helps flatten your stomach.

15. 15 Mountain climbers
    1. Get on all fours keeping a shoulder-width distance between your hands and the knees hip-width apart.
    2. Engage your core, take your right leg to your chest, and land your toes on the surface.
    3. Then take your leg back to form all fours and do the same to the left leg.

       When you are comfortable, increase your pace on the workout. Your form is crucial here; keep your butt down and lines straight. Start slow to ensure you stay in form!

16. 30 jackknifes
    1. Lie down on your back, having your legs straight and hands above your head, and do the next step together at the same time.
    2. Lift your arms and knees, then make your elbows and knee touch each other.
    3. After that, return to the first position you were in and do the next jackknife.

       This is definitely a core workout; you’ll engage at least a dozen muscles with the classic workout.

17. 10 burpees
    1. Begin in a bent position and place your arms on the matt
    2. Make a plank position (refer to letter E) by moving your legs back as if you are walking. You can either walk or jump; it will depend on how intense you want to workout.
    3. Jump or walk back again to get to the bent position. Then jump up with your hands raised to form an upright posture.

       Burpees are an intense workout, so you are fortunate to have the letter Q in your name. You get to burn a lot with this one, which is what you want, right? So prepare yourself for this workout.

18. 1 Minute Wall Sit
    1. Lean against a wall and ensure your back is on the wall.
    2. Spread your feet apart from each other, and at least 2 feet from the wall.
    3. Slide down slowly until your thighs are parallel to the ground at a 90-degree angle and stay for 60 seconds.

       An exercise where your only equipment is a wall? Sounds fantastic as long as there is a wall; you can do this workout.

19. 30 crunches
    1. Lay down on a mat, face your head up, and bend your knees because it will involve lifting your body to keep a safe distance from your chair.
    2. Put your arms across your chest, contract your abs, and raise yourself, ensuring that you do not use the neck and head to lift. 
    3. Lower your body to the floor and repeat those steps 29 more times.

       Important note: during the entire workout, keep the lower part on the mat; it should not raise as you are raising your upper body.

20. 50 back leg lifts
    1. Lay down straight on the floor or mat and lift your right leg as high as you can from the ground.
    2. Lower it back and raise your left leg and do the same as your right leg.
    3. Leg lifts are an easy to follow workout, but you will definitely feel the burn on your glutes.
21. 2-minute plank
    1. Lay down on your stomach and raise your body with your elbows and toes; only they are the only ones that should be touching the surface.
    2. Contract your muscles, keep your back straight and be careful not to stick out your butt. Stay like that for 120 seconds.

       Don’t quit because it may be hard to stay like that for long but remember why you started working out. It may be that you want to lose weight, so remember yours why.

22. 30 bicycle crunches
    1. Lay down on the mat, place your hands behind your head.
    2. Lift one leg off the ground and fully extend.
    3. Lift the other leg and bend your knee towards your chest.
    4. As you alternate each leg, bring your left elbow to your right knee and right elbow to your left knee.
    5. Keep your shoulders in the air during the workout.

       Note that during this workout, you do not have to touch your elbow to your knee.

23. 40 jumping jacks
    1. Start the workout when you are standing and arms straight, next jump into the air.
    2. While you are jumping, raise your arms over your head and make an X shape.
    3. For your legs, move them to the sides, making a shoulder-width distance, and land on your legs. Jump again to return your arms down and legs together.
    4. Just as easy as it sounds, we’ve all done these; they engage your entire core and really help with overall cardio.
24. 25 squats 
    1. Stand upright, hands at your side, chest up, and your legs shoulder-width apart.
    2. Stretch your hands forward to give you balance when doing the squats.
    3. Bend your knees at 90 degrees while keeping your head high and back straight. Stay like that for a few seconds and rise.

       That is how you do one set of squats and continue doing the remaining squats—another great workout to incorporate into your Netflix routine.

25. 40 scissor kicks
    1. Lay down on an exercise mat and place your hand’s palm down under your butt.
    2. Raise both your feet off the matt, but not too high to start.
    3. Raise your right foot higher than the left and while lowering the right foot.
    4. Lift the left foot to be higher than the right. Increase your speed when exchanging the legs, and you will notice you are forming scissors-like movements.

       Ensure you don’t put any foot on the mat and don’t take in between breaks. Complete the full 40 reps at once!

26. 60 cross country skiers
    1. Stand straight and move your right foot in front and bend slightly.
    2. Jump up to switch your legs but as you are jumping, raise your left hand.
    3. Switching your legs means that the left foot will now be at the front. The hands will be switching if the left foot is at the front, and then the right hand is raised.

       Increase your pace when switching and do all the 60 cross country skiers without taking a break.

Spell Your Name Workout for Adults – PDF

If you enjoyed our adult spell your name workout, please share it with your friends and family. And for more fun, try our spell your name workout for kids and combine this with Netflix to create a fun workout routine.