If this spooky, scary holiday doesn’t get your heart rate up, this bodyweight workout is sure to make you sweat.

Run, punch and kick away zombies, stomp on spiders and dodge bats—then enjoy a Halloween candy or two. You earned it!

Warm-Up

Twisted Lizard

Perform for 30 seconds each side.

  • Begin on your knees in a seated position.
  • Bring your right leg forward and place your foot in front of you so your front knee is bent at 90 degrees. Your left leg is bent behind you, top of your foot on the ground.
  • Press your hips forward into the stretch, and place your left hand on the ground next to your right foot.
  • Twist through your midsection and stretch your right hand high, opening your chest toward your front knee. Keep your right hand stacked over your right shoulder.
  • Place your right hand on the ground, then open back up again, sending your right hand high. Repeat a few times, then switch legs and arms.

Workout

Instructions: Perform each move for 30 seconds. Repeat two to three times through.

Cardio Spike 1:

High-Knee Bat Dodge

  • Begin standing with your feet under your hips, hands at your sides.
  • Perform a high-knee run in place, driving your knees high toward your chest and pumping your arms.
  • Quickly come into a small squat, then duck left to right like you’re avoiding bats flying at your head.
  • Repeat, alternating high knees and dodging.

Core Strength:

Trick or Tabletop

  • Begin seated, holding your shins.
  • Place your feet on the floor in front of you, hip-width apart. Place your hands behind you, fingers pointed away from you.
  • Squeeze your glutes and core to raise your hips toward the ceiling, chin slightly tucked as you look up to the ceiling.
  • Hold this tabletop plank. Lower your hips back to the ground and repeat.

Mummy Hold With Reverse Crunch

  • Begin lying like a mummy, with your hands at your sides, feet together.
  • Bring your hands over your head and hover your feet off the ground in a hollow body hold, bracing your core and driving your lower back into the ground.
  • Bring your arms down toward your sides as you reverse-crunch your feet toward the ceiling, bringing your hips off the ground.
  • Repeat this sequence.

Scorpion Twist

  • Begin lying in a prone position, with your hands under your shoulders and your feet together.
  • Bring your right leg up and over your left leg as you press your chest away from the ground and straighten your arms. Keep your eyes between your hands. Think about driving your right arm and right foot away from each other.
  • Return to prone, and repeat on the opposite side. Continue switching sides, twisting through your core.

Cardio Spike 2:

Zombie Run and Punch

  • Begin standing with your feet under your hips, hands at your sides.
  • Run in place like you’re running from zombies, then come into a staggered stance and perform four cross-body punches, releasing your heels as you punch at oncoming zombie attacks.
  • Repeat, alternating running and punching.

Super Strength:

Spiderweb Push-Up

  • Begin on your hands and knees in a prone position. Your hands are wider than your shoulders.
  • Come up into a high plank.
  • Cross your right hand over your left, then take your left hand outside your left shoulder and perform a push-up, bending through your side body. Do not let your feet move.
  • Cross your left hand over your right, then bring your right hand under your right shoulder so you’re back in plank.
  • Take your left hand across your right, then bring your right hand to the outside of your right shoulder and perform a push-up.
  • Cross your right hand over your left, and bring your left hand under your left shoulder to return to center.
  • Repeat, alternating left to right.

Creepy-Crawly Crossover Lunge

  • Begin standing with your feet under your hips.
  • Cross your right leg over your left, and place your right foot on the ground in front, lunging into that leg and letting your left heel come off the ground. Reach your right hand to your left to touch the ground.
  • Return to stand and repeat on the opposite leg.
  • Continue lunging, alternating legs.

Spider Smash

  • Begin standing with your feet under your hips, hands at your sides.
  • Come down in an athletic stance, bending your right knee and placing your left toes on the ground so your weight is in your right leg.
  • Perform a single leg hop, using your arms to propel you and land like you’re smashing a spider.
  • Continue hopping, then switch legs.

Cardio Spike 3:

Zombie Chase With Kick

  • Begin standing with your feet under your hips, arms at your sides.
  • Run in place. Stop, shifting your weight into your left foot, and perform a front kick like you’re fighting off zombies. Keep your hands up at your chin to guard.
  • Repeat, alternating running in place and kicking, switching feet each time.

Cool-Down

Shoulder Clasp and Hold

 

Hold stretch for 30 seconds or more, if desired.

  • Stand with your feet under your hips, arms at your sides.
  • Clasp your hands behind your back, interlacing your fingers.
  • Hinge forward from your hips and come into a forward fold. Keep your knees soft.
  • Hold the stretch.

Photo credit: Tom Casey, box24studio.com
Model: Rachelle Mahoney, managing editor 24Life.com, Group X instructor