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7 Not-So-Scary Halloween-Inspired Exercises

From jack-o-lanterns to trick-or-treating to creepy costumes, Halloween is all about having a frightfully good time. But if too many fun packs leave you fearing for your waistline, turn to these holiday-themed moves to erase the damage.

RELATED: Outdoor Workout Ideas for Fall

Total Time: up to 30 minutes

You will need: Free weights, Mat, Swiss ball

1. Witches Cauldron

A.

Kneel behind stability ball with forearms on top of ball and elbows under shoulders. Press up onto balls of feet, coming to plank position with core engaged and spine neutral.

B.

Make clockwise circles with forearms for 15 seconds, both hands facing each other for balance.

C.

Change direction, making counterclockwise circles with forearms for 15 seconds.

2. It’s Alive

A.

Lie on back with arms extended overhead and legs extended fully, toes pointed toward shins.

B.

Engage core and slowly lift upper body off mat.

C.

Roll up to a seated position, pausing once torso is perpendicular to mat.

D.

Slowly reverse movement, uncurling spine to starting position.

Reps:

8-10

3. Creepy Crawler

A.

From standing position, hinge hips and bend knees, lowering palms to ground.

B.

Begin inching body forward, walking hands out one at a time without moving feet.

C.

Extend body into outstretched plank position, keeping core engaged and spine neutral.

D.

Reverse movement, walking hands back toward feet.

Reps:

6-8

4. Halloween Slasher

A.

Stand with feet hip-width distance apart holding a 5-pound dumbbell in left hand. Extend left arm overhead, aligning wrist above shoulder.

B.

Step back with left foot while simultaneously lowering left arm.

C.

Bend both knees, performing a reverse lunge while lowering dumbbell toward ground. Reverse the movement, stepping left foot back to starting position.

Reps:

12-15

5. Pouncing Werewolf

A.

Stand with feet wider than hip-width apart, toes angled out slightly. Hinge hips and bend knees, lowering into a sumo squat position with fingertips touching ground.

B.

With core engaged explode up, extending arms and legs fully while leaping forward. Immediately lower back into a sumo squat position and repeat sequence.

Reps:

6-8

6. Awakening Vampire

A.

Stand with feet hip-width apart, holding dumbbells in front of body, palms facing inward.

B.

Step out laterally with right foot, opening both arms to perform a reverse fly. Step right foot back to starting position and repeat on opposite side, stepping out with left foot.

Reps:

10-12

7. Scaredy Cat

A.

Anchor stability ball against a wall or using props. Place hands on ball and feet on ground, assuming a full plank position.

B.

Keeping core engaged drive left knee into chest, allowing upper back to round slightly.

C.

Quickly switch sides, driving right knee into chest. Continue alternating sides for 30 seconds, maintaining balance and control.

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