If you want to lose weight or build muscles, the ABC bodyweight workout challenge will help transform your body.
You will love this challenge if you’re tired of doing the same exercises over and over. It has 24 different exercises that work the entire body.
Use the ‘workout text generator’ below to generate text for today’s workout.
Once you generate the text, look up the graphic below to march the letters with exercises. For instance, if you generate A H O Q D, that means in today’s workout you’ll do:
A: 20 Arm circles
H: 30 High Knees
O: 15 Calf raises
S: 15 Bird dogs
D: 15 Flutter kicks
This is definitely more fun than a plank challenge, don’t you agree?
Now, bookmark this page so you can generate new text every time you want to workout.
Enjoy the challenge.
A. Arm circles
This exercise is great for toning and strengthening your shoulders. Wear wrist weights if you want to make it more challenging. Perform each circle slowly.
This is one of the best bodyweight exercises because it activates all muscle groups. In fact, some folks have lost weight and built muscles using burpees only workouts.
Beginners can start with easy burpee variations. If you’re consistent, soon you’ll be cranking out 100 burpees.
C. Mountain climbers
Mountain climbers are a full body exercise which mainly targets the abdominal muscles. Tighten your core and keep the body aligned in a straight line when performing this exercise.
Doing mountain climbers at high intensity can improve cardiovascular health.
D. Flutter kicks
Flutter kicks are great for toning the belly and making abs pop. Perform this exercise slowly to get the most out of it. Keeping your head off the floor will strengthen the neck muscles.
It’s important to perform squats properly because poor form can cause knee pain.
Make sure the knees don’t extend past the toes when you squat. And remember to keep your back straight.
This exercise works the glutes, hamstrings and quadriceps.
F. Hand walkouts
Most people are not familiar with this exercise, but it’s one of the best upper body exercises. It activates the triceps, shoulders, and the core.
Hand walkouts are more rewarding if you take short hand-strides.
G. Push ups
Who hasn’t done or attempted to do push ups? This exercise is popular because it works all upper body muscles – a single push up activates arms, shoulders, chest and core muscles.
Keep your torso, hips and legs aligned in a straight line when doing push ups.
H. High knees
High knees are a great warm up exercise but they can also be part of your workout. They activate leg muscles and improve balance.
In fact, high knees improve heart health when performed at high intensity.
Did you know that planks build mental strength? Every time you hold the plank for an extra 10 or 20 seconds, your mental strength is improving.
But this exercise is best known for trimming the waistline. Planks activate the inner and outer ab muscles. Be keen not to sink or lift your butt in the air – keep the body aligned in a straight line.
J. Jumping jacks
If you think jumping jacks are easy, think again. Most people can’t do this exercise for 3 minutes nonstop.
Jumping jacks burn lots of calories and improve cardiovascular health.
K. Ab bicycles
When was the last time you trained your oblique muscles (side abs)? Well, ab bicycles activate your oblique muscles and front abs.
If this exercise is too challenging for you, swap it with easier exercises like flutter kicks or leg raises.
There are so many lunge variations you can do. This exercise activates the glutes, hamstrings, and quadriceps.
Avoid leaning forward when you lunge – keep the torso upright. And make sure the front knee doesn’t extend past the toes.
M. Jump squats
Are regular squats too easy? Well, jump squats will give you a run for your money. This exercise will give you a good cardio workout and build your leg muscles at the same time.
Avoid jump squats if you have bad knees. Do these exercises instead.
N. Glute bridges
If you’re a regular reader, you’ve probably noticed that I mention glute bridges a lot. I like this exercise because it undoes the effects of sitting for long hours. In fact, physicians use it as a rehabilitation exercise for back pain.
Glute bridges will tone your tone and tighten your butt.
O. Calf raises
Have you tried to build calf muscles without success? Well, you’re not alone! These muscles are very stubborn. But if you do calf raises regularly, you’ll definitely start seeing results.
Do single leg calf raises if you want faster results. And perform each rep slowly.
P. Bench dips
You have to train triceps if you want to tone your arms. Unfortunately, there aren’t many bodyweight exercises that target this muscle.
But…bench dips alone can build your triceps. They are simple enough for beginners and you can modify them to increase difficulty if you’re an advanced trainee.
R. Good mornings
Good mornings activate the lower back muscles. Note that most people don’t perform this exercise properly so make sure you get the form right.
One thing you should be keen on is knee movement – make sure the knees don’t bend forward as you lower the torso.
S. Bird dogs
If you want a killer core, bird dogs should definitely be part of your routine. This exercise works the lower back, abs, and glutes.
Perform this exercise in a controlled motion. Keep the back straight and the neck in its neutral position.
T. Wall sits
This lower body isometric exercise strengthens the quads and glute muscles. Using a timer will help you push yourself in each set.
Remember to keep your knees bent at 90 degrees and don’t place your hands on the thighs. Perform this exercise with single leg to make things more challenging.
U. Donkey kicks
Donkey kicks will build and tone your butt. This exercise activates the glutes and lower back muscles.
Wearing ankle weights will activate your glutes more.
V. Side lunges
Side lunges put less pressure on the knees than regular lunges. So you’re better off doing this variation if you have knee pain.
And just like regular lunges, don’t let the knee extend past the toes. This exercise activates the glutes, hamstrings, and quadriceps.
W. Wall push ups
Can’t do regular pull ups? This variation is easier. Note that the closer you are to the wall, the easier the exercise will be.
Wall push ups activate the triceps, shoulders and chest muscles.
X. Side plank
This exercise works the side abs. You don’t necessarily have to perform it for 30 seconds, feel free to hold the plank longer than 30 secs if you can. Hold the plank for the same duration in each side.
Y. Horizontal pull ups
Now, don’t let the word ‘pull ups’ scare you off. This variation is simple and chances are you’ll be able to perform. In fact, horizontal pull ups will build the strength you need to perform pulls ups and chin ups.
This exercise works the back muscles, biceps, shoulders and chest muscles.
Forget those workout challenges that work one muscle group. This challenge trains all muscle groups.
As long as your diet is on point, this challenge will help transform your body in weeks.
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