You don’t need an excuse to kickstart your workout routine, but spooky season is the perfect time to step up your fitness game and get in shape. Whether you’re looking to rock that costume or just want to feel your best, a focused fitness plan can make a big difference. Add these seven Halloween workout ideas into your rotation this month to get in the spirit.
Zombie Kicks
How to perform: Stand tall with your arms extended in front of you. Kick one leg straight up toward your hand, then alternate legs as you move forward.
Target muscles: Hamstrings, hip flexors, core.
Purpose: This move enhances flexibility, and is great for warming up the lower body.
Spider Planks
How to perform: Begin in a high plank, or push-up, position with your hands directly under shoulders. Bring your right knee toward your right elbow, keeping your core tight, then return to plank position. Repeat on the left side, and keep alternating.
Target muscles: Core, obliques, shoulders, and hips.
Purpose: Simulating a spider, this move strengthens your core while improving flexibility and coordination
Dead Bugs
How to perform: Lie on your back with your arms extended toward the ceiling, and your knees bent at 90 degrees. Slowly lower your right arm and left leg toward the floor, keeping your lower back pressed to the ground. Return to the start position, and repeat on the opposite side.
Target muscles: Core, lower back, and hip flexors.
Purpose: Great for improving core stability and protecting the lower back by deep abdominal engagement.
Skull Crushers
How to perform: Lie on a bench or the floor with a dumbbell in each hand. Extend your arms fully above your chest, then hinge at the elbows to lower the weights toward your forehead, keeping your upper arms stationary. Press back up to the starting position, then repeat.
Target muscles: Triceps.
Purpose: Skull crushers isolate the triceps, helping to build strength and muscle in the upper arms.
Werewolf Jumps
How to perform: Start in a squat position, then explode upward into a jump while. Land softly with slightly bent knees, and return to the squat position. Repeat.
Target muscles: Quads, glutes, calves.
Purpose: This explosive movement helps to build leg strength, agility, and endurance.
Frankenstein Squats
How to perform: Stand with your feet shoulder-width apart, then lower into a squat while extending your arms straight out in front of you. Add weights for extra intensity.
Target muscles: Quads, glutes, core.
Purpose: A squat variation that challenges balance and coordination while targeting the lower body.
Monster Crawls
How to perform: Get into a crawling position with your knees lifted just slightly off the ground. Move forward by advancing opposite hand and foot at the same time, keeping your hips low and stable, and your core tight.
Target muscles: Core, shoulders, and legs.
Purpose: This is a full-body exercise that improves strength, coordination, and mobility.
Check out team training times at Sweat60 in Santa Monica, or try a personal session with us this fall. We promise we don’t bite.