Workout of the week: 30-min full-body Halloween workout

31st October 2022

halloween workout

ALL LEVELS / Halloween workout / full-body / 30 minutes

Equipment: Dumbbells & exercise mat

Halloween is just around the corner — a day celebrated worldwide, especially in Europe and North America. What makes this day so unique, one might wonder. Is it the Halloween costume parties or the famous jack-o’-lanterns? Is it the eerie side of this day or the candies that we’re allowed to eat?

Whether you love it or hate it, we’ve prepared a Halloween workout. And yes, it has burpees (how many of you are terrified of them?); but it also has DEADlifts, DEVIL presses, and other spooky moves. It has 5 exercises, to be performed in 4 rounds, 40 seconds on with 20 seconds rest between each exercise. Rest 1 minute between rounds.

Exorcise the devil press
The return of the deadlift to row
The scary burpee over mat
Spider crawling push-up
Rear Delt-Dream-Crusher

It’s not just sweets and treats — let’s sweat!

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WORKOUT SETUP

5 exercises
40 seconds on, 20 seconds off
4 rounds
1-min rest between rounds
Equipment: Dumbbells & exercise mat
Duration: 30 minutes

WORKING OUT FROM HOME? NO PROBLEM.

Dumbbells = water bottles filled with water and / or sand

WORKOUT EXERCISE LIST

4 rounds

1 – EXORCISE THE DEVIL PRESS

40 seconds on, 20 seconds off

Place two dumbbells on the floor roughly your shoulder-width apart from each other.
Engage the core and perform a slow burpee to grab the handles of each dumbbell. Your chest should touch the floor.
Jump explosively to your feet, never taking your hands from the dumbbells, and snatch them from the floor.
Finish the move by locking them over your head, with your body fully stretched.
From there, and while holding the dumbbells, get back on the floor for a burpee and repeat.

2 – RETURN OF THE DEADLIFT TO ROW

40 seconds on, 20 seconds off

Standing up proud, hold two dumbbells in each arm.
Now, bend forward until your upper body is almost parallel to the ground. Your back should remain under tension/straight throughout the motion.
Row the dumbbells up and down. Bend your elbows and retract your shoulder blades.
With your arms returned to the lower position, raise your upper body back up.

3 – THE SCARY BURPEE OVER MAT

40 seconds on, 20 seconds off

Stand tall, parallel to the mat and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back and land on the floor in a push-up position.
Drive the hips up rapidly and jump into a squat position.
Then, in a single movement, explosively jump over the mat while returning to the upright position.
Repeat.

4 – SPIDER CRAWLING PUSH-UP

40 seconds on, 20 seconds off

Look for soft ground (in the gym, we use the synthetic turf area) and set up in the starting position of a push-up. Your body should be very stable.
Now do a push-up by bending your arms and letting your elbows come slightly backwards towards your core.
Once you have lowered your body to the ground, push yourself up explosively.
Now crawl forward for about half a meter and repeat steps 1-3.

5 – REAR DELT-DREAM-CRUSHER

40 seconds on, 20 seconds off

With legs hip-width apart, hold a dumbbell in each hand.
Angle your torso forward and bend your knees. Keep your back straight, core tight and shoulder blades squeezed together. Hold the dumbbells in front of your knees. This is the starting position.
Exhale and raise your arms up until they form a straight line with your back. Without pausing, make a circle with the weights until your arms return to the starting position.
Perform the exercise slowly with maximum engaged core and neutral spine.

Hope our Halloween workout was not too scary. If you’re brave enough, there are more workouts to explore below: