Anyone else pumped for Halloween? From jack-o-lanterns to costumes, to creepy movie marathons, October 31 can’t come fast enough. Honestly, the whole month of October is dedicated to Halloween in our eyes, and what better way to get in the spirit than by incorporating this Halloween SPOOKtactular Survival Workout!
Now, let’s get ready to shake it like a Polaroid picture in this workout. Don’t worry, you won’t need a VCR for this one. Now let’s throw some leg warmers on and kick in a good workout.
From deadlifts to boo-ty burners, here are 9 Halloween-inspired exercises you can squeeze into your next sweat sesh to get into the proper spooky spirit of the season.
BOOty Crushers
Benefits: Targets the muscles on your rear-end and core
Instructions: Grab a mat and lay down on the floor face forward with your knees bent and feet flat. Raise your hips making your body form a straight line from your shoulders to your knees. Hold the position up for about 5 seconds.
Body Blade Climbers
Benefits: Builds up core strength and creates arms and shoulder stability all while your lower half of the body is responsible for the movement.
Instructions: Start in a high plank position with your hands under your shoulders and your feet hip-distance apart. Engage your core and a straight line from your heads through your toes.
Drive your knee back towards your chest and tap your toes on the ground. Then push your knee back and land in the original position
I’m Still Standing Burpees
Benefits: Thanks to Elton John, for the I’m Still Standing Burpees! These strengthen the muscles in your lefts, hips, buttocks, abdomen, arms, chest, and shoulders.
Instructions: Start in a squat position with your knees bent, back straight and your feet about shoulder-width apart.
Then lower your hands to the floor in front of you so they’re close to your feet are. With your weight on your hands, kick your feet back so you’re on your hands and toes in a pushup position.
Keep your body straight from head to heels, do one pushup. Do a frog kick by jumping your feet back to their starting position.
Stand and reach your arms over your head, jump quickly into the air so you land back where you're started. Repeat.
Tae Bo Jumps
Benefits: Intended to help people run faster and jump higher. Jumping jacks also reduce blood pressure and help with weight management.
Instructions: Begin by standing with your legs straight and your arms to your sides.
Then jump and spread your feet beyond hip-width apart while bringing your arms above your head, nearly touching.
Jump again, lowering your arms and bringing your legs together. Return to the original position.
Buns of Steel Squats
Benefits: Targets your lower body and your core muscles
Instructions: Start with your feet slightly wider than hip-width apart.
Make sure to keep your chest up and engage your abdominals and make sure to shift your weight onto your heels as you push your hips back into a sitting position.
Then lower your hips until your thighs are parallel to the floor.
“Under Pressure” Plank
Benefits: Under Pressure Planks targets arms, back and core. The primary muscles used in Side Planks are the obliques and glutes to stabilize the hips.
This exercise has a bonus because it doesn’t put pressure on your lower back and neck. Don’t believe us? Ask Queen and David Bowie, no pun intended.
Instructions: Lie on your right side with your legs extended and stacked from hip to feet.
The elbow of your right arm should be directly under your shoulder and your left arm aligned along the left side of your body.
Engage your abdominal muscles, lift your hips and knees to the mat while exhaling and keep your torso straight in line.
Switch to the Beat Kicks
Benefits: Great for activating your abdominal muscles in your upper abdomen.
Besides working your abs, you’re also toning your thighs along with both of your hamstrings and quads.
Instructions: First lie flat on the floor with your lower back pressed to the ground and knees bent.
Make sure your feet are on the floor and your hands behind your head. Tighten your core and with your hands gently hold your head.
Pull your shoulder blades back and forth and raise your knees to about a 90-degree angle, lifting your feet from the floor.
Then go through a bicycle pedal motion, bringing one knee towards your armpit while straightening the other leg.
Rotate your torso to the opposite knee. Alternate twist to the other side.
Bonus: Valen Halen Jumps
For those pumped enough, the last exercise in this Halloween SPOOKtactular Survival Workout is Valen Halen Jumps!
Reminder: you don’t have to include the bonus exercise in your SPOOKtactular Workout
Hop in on the not so scary fun this season and make your body costume ready! Spooky friends, this SPOOKtactular Halloween Workout will get you into the spirit all while burning up and toning down.
