Looking for a unique and invigorating workout challenge designed to test your strength and endurance? Meet the A to Z Challenge, where each letter of the alphabet corresponds to a different exercise, creating a comprehensive full body workout! This challenge is available in three different editions: bodyweight, dumbbell, and kettlebell. Spell your way to S - T - R - O - N - G! 💪
Workout Notes:
1 set of 10 reps for each exercises, unless otherwise indicated.
Rest between exercises should be no more than 30 seconds. Rest between exercise groups should be 2-3 minutes.
Required equipment:
Bodyweight Edition: none
Dumbbell Edition: a pair of dumbbells
Kettlebell Edition: one kettlebell
Bodyweight Edition
Group 1:
Arm Circles (1 set forward & 1 set backward) / Butt Kicks (10 reps each leg) / Curtsy Lunges / Dead Bug / Elbow to Knee / Forearm Plank
Group 2:
Glute Bridge / Hip Circles (1 set each direction) / Incline Plank (30 seconds) / Jumping Jacks
Group 3:
Knee Plank Alternating Shoulder Taps / Lateral Squats / Mountain Climbers (10 reps each leg) / Nose to Knee Plank / Oblique Twist / Push-Ups
Group 4:
Queen's Chair (30 seconds) / Reverse Lunges / Squats / Trunk Twist (1 set each direction)
Group 5:
Up & Down Plank / V-Ups / Wide Side Crunch / X-Raise / Y-Raise / Zombie Alternating Lunge Twist
Dumbbell Edition
Group 1:
Arnold Press / Bicep Curl / Chest Press / Deadlift / Elbow To Knee / Front Raise
Group 2:
Goblet Squats / Hammer Curl / Incline Plank (30 seconds) / Jumping Jacks
Group 3:
Knee Plank Alternating Renegade Row / Lateral Raise / Mountain Climbers (10 reps each leg) / Neutral Grip Row / Overhead Press / Pullover
Group 4:
Queen's Chair (30 seconds) / Rear Delt Flyes / Side Step Swings / Tricep Kickback
Group 5:
Upright Row / V-Raise / Woodchop (1 set each direction) / X-Raise / Y-Raise / Zottman Curl
Kettlebell Edition
Group 1:
Arnold Press (1 set each arm) / Bicep Curl Two Hands / Crossbody Hammer Curl (1 set each arm) / Deadlift / Elbow To Knee / Forward Luges
Group 2:
Goblet Squats / Halo (1 set each direction) / Incline Plank (30 seconds) / Jumping Jacks
Group 3:
Knee Plank Pull Through / Low Fly (1 set each arm) / Multiplanar Lunges (1 set each leg) / Neutral Grip Row (1 set each arm) / One Handed Alternating Swings / Push Press (1 set each arm)
Group 4:
Queen's Chair (30 seconds) / Reverse Grip Row (1 set each arm) / Swings / Tricep Extension
Group 5:
Upright Row / V-Ups / Woodchop (1 set each direction) / X-Raise / Y-Raise / Z-Press
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