With Halloween just around the corner and with one of our core values being that exercise should be fun, we decided we would spice things up with a devilishly depraved Halloween workout complete with zombies, werewolves, and skeletons. Get in the spirit with us and burn some calories while practicing some scary moves to spring on trick or treaters this Halloween season.
Lie on your back with your arms extended overhead, legs fully extended with your toes pointed towards your shin. Engage your core and lift your upper body off the mat (Scary groans optional!). Roll up to a seated position with your arms still extended, until your torso is perpendicular to the mat. Reverse the movement back to the starting position. Go for 8-10 reps before heading on to the next exercise.
Now that you are reanimated, it’s time to go menace the townsfolk. Stand upright and lift your right foot straight up, keeping your leg locked and step down into a deep lunge. Keep that knee over your ankle and your upper body squared off and keep those arms straight out in front (You can add hand weights to up the intensity). Lower your body until your thigh is parallel with the floor. Remember, you are still stiff from the awakening so keep that posture tall with your shoulders, back, and core engaged. Push off the floor using those thighs and glutes to return to the starting position. Complete 10-12 reps.
Now let’s work on climbing back into our coffins after giving the villagers a good scare. From a standing position, hinge your hips and bend at the knees, lowering your claws down to the ground. Inch your body towards, walking out your hands until you have achieved a full plank position. Keep that core engaged and a neutral spine, after a few seconds walk your hands back to your feet. 6-8 reps should have you resting peacefully before the sunrise comes to get you!
Stand tall with your feet shoulder width apart holding a five pound weight in your right hand. Raise that weight above making sure your wrist is in line with your shoulder. Step back with your right foot while lowering the right arm, bend both knees into a reverse lunge while lowering the weight towards the ground. Reverse the movement, stepping back into the starting position. 10-12 reps will have you ready for mischief in no time!
Time to summon the werewolves to join in the Halloween hijinks! Start in a wide sumo squat, with knees over ankles. Squat down until your quads are parallel to the floor and hold. Begin with your hands between your legs and make a slow-motion circle up and over your head, and back down drawing a full moon. Switch direction after each full circle. 8-10 moons will certainly suffice for this ritual.
Stand with your feet a little outside of hip width apart, making sure to have your toes angled out a bit. Hinge at your hips and bend your knees into a sumo squat with your fingertips touching the ground. Engage that core and explode up while extending your claws and legs fully while pouncing forward. Immediately reload back into the sumo position and pounce again! Repeat your perfect pounce 6-8 times for maximum effect.
Begin with your knees slightly bent and explode with all your bones up into the air into a jumping jack. Extend your boney limbs out as far as you can. Land softly and use that recoil to channel strength into your next rep. Rattle your bones for 30-60 seconds for this movement.
Well that should certainly have you in the Halloween spirit! You summoned monsters, werewolves, slashers, and even skeletons during this intense circuit. How many supersets can you complete? Make sure you share photos of you doing this workout with us on social media to be featured on our pages, and remember to have a safe and fun-filled Halloween!
Join The BXNG Club For An Exhilarating Fitness Experience
The BXNG Club (TBC) was created with a belief that fight arts can be an effective and fun platform for overall fitness and health. With that in mind, TBC brought together the top fight and fitness instructors in the industry – from Boxing to Muay Thai, Jiu-Jitsu, MMA, High Intensity Interval Training-based fitness, Yoga, Spin, and Pilates to create a unique and exhilarating fitness experience based on combat sports.
At TBC, we believe that our members should never just be faces in a crowd. Our commitment to members is reflected in everything we do – from keeping class sizes comfortable for personal attention to learning more about our clients to help them achieve their goals faster and more effectively.
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