The Spell Your Name Alphabet Bodyweight Workout

I’m a big fan of creative workouts. I know you get results from consistency and following a plan and progressions. But, every now and then, you should break the norm and do something different.

And this is definitely something different!

I came across a version of the SPELL YOUR NAME WORKOUT years ago, and we’ve been doing different versions of it ever since.

This is the fully Bodyweight version. No equipment needed (just something sturdy to do tricep dips on).

How does it work?

1) Take your name (Nick Sherman), and match each letter to the exercise and reps attached.

My name’s workout will go like this:

N- 5 Burpees. I- 10 Toe Touch Jumps. C- 25 High Knees K- 30s Squat Pulses. Then I’ll do my last name, and sheesh!

2) Do the workout.

Alternative ways to do it is, to do multiple rounds of your name.

Or, add in someone else’s name.

When we do it in the studio, I have an Iron Man helmet with a lot of little pieces of paper with different names on them to randomly pick a name.

“Fun” Times lol

Try it out and let me know what you think!

What is HIIT?!

If you’re into fitness at all (I hope so if you’re reading this blog), then you’ve more than likely came across the acronym H.I.I.T., and like me, thought, “Is it HIT or HI-IT?” and “what is H.I.I.T.?”

The first questions answer is “HIT”

The second questions answer is HIIT stands for HIGH INTENSITY INTERVAL TRAINING

HIIT is simply, an interval workout with short periods of intense exercises paired with shorter periods of rest/recovery.

For example:

4 Rounds of

20s Exercise

10s Rest

20s Exercise

10s Rest

HIIT is praised for improving athletic performance (Think of how a football game is played. Short burst of work, rest, repeat), and conditioning. And there are also studies showing HIIT workouts reducing fat mass in your body.

Now, these benefits really only work properly if you are including the HIGH INTENSITY into your training. You need to really push yourself in those intervals to see max benefits.

There’s no standard way of setting up a HIIT workout, but, most use the 2:1 ratio of work:rest. 20s/10s, 30s/15s, etc…

And HIIT workouts can range anywhere from 4 minutes to 30 minutes.

If you think 4 minutes is too short, try a Burpee HIIT workout.

8 rounds- 20s work / 10s rest of just Burpees. Sweat will be pouring!

You can use any exercise you want for a HIIT workout. Put together 3-4-5 exercises for a couple rounds. As long as the INTENSITY is high, you’ll get the benefits of doing HIIT.

In addition to improving performance, better conditioning, and burning more body fat, some other benefits include:

Increase metabolism
Can be done anywhere
No equipment needed
Prevent workout boredom
Betters endurance
Keeps you on a timed schedule
Helps retain the muscle you already have