Spell your name exercise
- Purity Carr
- Jul 6
- 4 min read
Updated: Jul 6
Keep it simple, so simple you can’t say no to it!
Let Exercise – Begin!
Spell your name exercise –Varying by Fitness Level
Extremely Unfit Beginner
• Choose 3 letters only
• Do 1 round
• Hold onto a wall or chair for balance
• Rest between each movement
Beginner (Reasonably Fit)
• Spell first name only
• Complete 1–2 rounds
• Take 30–60 seconds rest after each round
• Use modified forms (e.g., wall push-ups)
Intermediate
• Spell full name (first + last)
• Complete 2–3 rounds
• Minimal rest
• Mix low-impact and moderate-intensity moves
Advanced
• Spell full name and add middle name if desired
• 3+ rounds
• Add resistance (light weights, bands)
• Include 30-second cardio bursts between rounds
• Always warm up first (march, arm circles, shoulder rolls)
• Listen to your body: modify or pause if needed
• Cool down and stretch afterward
• Celebrate your movement - consistency beats intensity!
Letter-to-Movement Key
A – 15 squats
B – 20 glute bridges
C – 15 wall push-ups
D – 10 step-ups or marches
E – 30 seconds wall sit
F – 10 chair dips
G – 20 punches
H – 30 seconds high knees
I – 20 seconds plank
J – 15 arm circles
K – 10 lunges
L – 15 seconds calf raises
M – 30 seconds march in place
N – 10 bird-dogs
O – 15 sit-to-stand
P – 15 wall push-ups
Q – 10 jumping jacks or arm circles
R – 20 glute bridges
S – 15 air punches
T – 30 seconds knee lifts
U – 10 seconds side stretch
V – 15 seconds shoulder rolls
W – 15 squats
X – 15 seconds wall sit
Y – 20 marches
Z – 10 shoulder taps
Exercises explained:
A – 15 squats
Stand with feet hip-width apart, bend your knees like you’re sitting in a chair, then stand back up.
B – 20 glute bridges
Lie on your back, knees bent, feet on the floor. Lift your hips up and squeeze your bottom, then lower down.
C – 15 wall push-ups
Stand facing a wall, place hands on the wall, bend elbows to bring your chest closer, then push back.
D – 10 step-ups or marches
Step onto a low step or march in place, lifting knees up one at a time.
E – 30 seconds wall sit
Lean your back against a wall, slide down until your thighs are parallel to the floor, hold still.
F – 10 chair dips
Sit on a sturdy chair, place hands on the edge, move your hips forward, bend elbows to lower, then push back up.
G – 20 punches
Stand tall, punch forward with each arm one at a time, gently and with control.
H – 30 seconds high knees
March or jog in place, lifting your knees as high as comfortable.
I – 20 seconds plank
Place elbows and forearms on the floor, legs straight behind you, hold your body in a straight line.
J – 15 arm circles
Stand tall, stretch arms out to the side, make small circles forward or backward.
K – 10 lungesStep forward with one foot, bend both knees, then push back to standing. Alternate legs.
L – 15 seconds calf raises
Stand with feet hip-width apart, rise onto your toes, then lower down slowly.
M – 30 seconds march in place
Lift your knees and swing your arms gently as you march on the spot.
N – 10 bird-dogs
On hands and knees, reach one arm forward and opposite leg back, then switch sides.
O – 15 sit-to-stand
Sit in a chair, stand up, then sit down again. Repeat slowly.
P – 15 wall push-ups(see C – repeat the same move)
Q – 10 jumping jacks or arm circles
Jump your feet apart and clap overhead, or repeat small arm circles if you prefer low impact.
R – 20 glute bridges(see B – repeat the same move)
S – 15 air punches
Punch the air in front of you, switching arms one at a time.
T – 30 seconds knee lifts
Lift each knee toward your chest while standing, one at a time.
U – 10 seconds side stretch
Reach one arm overhead and lean to the side, switch sides halfway through.
V – 15 seconds shoulder rolls
Roll your shoulders gently backward or forward.
W – 15 squats(see A – repeat the same move)
X – 15 seconds wall sit(see E – repeat the same move)
Y – 20 marches
March in place, lifting knees with each step.
Z – 10 shoulder taps
In a plank or on hands and knees, lift one hand to touch the opposite shoulder, switch sides.
Menopause Momentum Network
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