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Get in the ghostly spirit with this spooky-fun workout.

The time of year is finally here where we can embrace the ghosts, goblins and creatures that haunt us in the night. While some people are perfectly fine with the spookiness of Halloween, the thought of too much candy and chocolate treats can cause quite a scare. Be prepared to step up your workout game this year so you can work off the extra goodies and have a little fun in the process. This Halloween-themed workout was developed with both in mind.

The circuit nature of this routine is designed to build strength, increase heart rate and burn off the extra candy calories.

  • Do 10 reps of each movement sequence
  • Complete each 10-rep set one after the other, with no rest in between
  • After you’ve completed all five exercises, take a two-minute break
  • Repeat the circuit two to four times
  • Incorporate kettlebells or dumbbells (or pumpkins—if you want to be extra festive!) to increase resistance and maximize results

Dead man push-up

  • Begin in a standing position, bend at your hips and knees and place both hands firmly on the ground.
  • Step back with one foot followed by the other until you are in an extended plank position, keeping your core engaged with your shoulders and hips squared to the floor.
  • Slowly lower your body down until you are approximately one to two inches away from the ground and then press yourself back up into an extended plank position.
  • Slowly walk both feet back towards your hands and gradually come to a standing position.
  • Repeat movement.

Goblin squat

  • Begin standing with your feet just wider than hip-width apart and toes slightly turned out.
  • Hold kettlebell at chest height and draw your shoulder blades together by lifting your chest and lowering your shoulders.
  • Lower your body down into a squat position.
  • Hold the low-squat position for five to 10 seconds as you stretch through your shoulders, hips and lower back. (For added support, place a chair behind you to lightly sit on when you squat.)
  • Return to a standing position and repeat movement.

Pumpkin presses

  • Standing with feet hip-width apart, lift a kettlebell in each hand by bending your elbows until each kettlebell is at shoulder height.
  • Slightly dip at your knees and lift both weights overhead until your arms are completely extended as you press up through the feet.
  • Once your elbows are extended, lower the weights back to the starting position. (Be sure to soften your knees when lowering the weight from overhead.)
  • Repeat movement.

Lurking lunges

  • Stand with feet slightly less than shoulder-width apart. Hold your weights firmly with your arms hanging loosely by your sides.
  • Keep your upper body straight, with your shoulders back and relaxed. It’s important to engage your core at all times by bracing your stomach muscles like you’re preparing for a punch to the gut, and gently tucking your pelvis forward. This will protect your spine from injury.
  • Step forward with one leg, lowering your hips until both knees are bent at 90 degrees.
  • Make sure your front knee does not go past your toe and the other knee stops one inch from the floor.
  • Keep the weight in your heels as you push back up to the starting position and repeat with opposite leg.

Skeleton swings

  • Start by standing with feet shoulder-width apart, toes pointed out, knees slightly bent. Look straight ahead.
  • Keeping your back straight and core engaged, swing the kettlebell between your legs and squeeze your glutes as you extend upward.
  • Let the weight swing back between your legs as you hinge at your hips and slightly bend your knees. (Note that this part of the movement is not a squat, and your knees should only bend slightly.)
  • Extend your hips and knees to reverse the momentum as you immediately begin the next rep.

Halloween is a fun time to dress up and scare friends and family, but as the seasons change, it’s also a great time to recommit to your fitness goals. Halloween is just the start of the temptations that will haunt us from October through December’s holiday season. By building a routine that supports your commitment to health and fitness, you will be better prepared to handle all that the upcoming holidays bring to you!

Cure your post-Halloween sugar hangover with help from celebrity nutritionist Cynthia Pasquella.

Photo credit: Rachelle Cihonski; model: Justine Mercado

Discuss
  • joshcoast

    I ate so many “fun-sized” candy bars, it was no longer fun! Gotta get in there with some of these great tips! Thanks for the inspiration!

    • Rachelle Cihonski

      Enjoy the workout, Josh! Thanks for reading!