What’s Up guys!
It’s that time of year that we are all sipping on that PSL + thinking about Halloween.
I have two upcoming Halloween themed Bootcamps this week and thought I would share my Halloween Playlist with the workout that I have planned. I love a good themed playlist so lets dive into it!
HIIT is high intensity interval training where you get that heart pumping followed by rest to recover before hiit-ing it again.
Start out with a dynamic warm up about 30 seconds of each exercise or 10-12 reps.
Deadman Walkouts: stand at the back of your mat, with feet shoulder width apart. Bring your hands down to the floor and walk out to a plank position. Keep the knees soft, don’t lock them out, or keep a bend if you have hamstrings. This exercise will stretch out the lower back, glutes, and hamstrings. Walkout for 30 seconds on 10 Reps.
Prisoner Squats: take your hands behind your ears with feet slightly wider than hip distance apart. Lower yourself to a sitting position, just like you are about to sit in a chair. Keep your chest up, pull you belly button to your spine to keep that core engaged. Make sure your knees don’t go past your toes. Stand up tall and that’s one rep. Get to 10 or 12 Reps.
Ghostly Climbers: Start in a plank position on you mat or use a Bosu if you want an extra challenge. Keep your shoulders over your wrists and engage the core. Bring one knee up towards your chest then return it to meet your other leg. Alternate knees until 30 seconds have passed.
You should be feeling warmed up now! Let’s dive into the workout.
Set 1: Complete 2-3 times through. Reps/ time is listed in each description.
Spooky Squats with Broomstick Kicks: Start in a squat position, with feet wider than hip distance. Sit down, sinking your weight into your heels. Stand tall and kick your right leg out in front. Squat back down and kick with your left leg. Repeat 10 times each leg.
Jack O’Lantern Plank Jacks: Start in a plank position, with shoulders over your wrists with a nice neutral spine. Hop your feet out wide and tap them back in to return to the plank. Repeat for 30 seconds. Could also complete the reps on your elbow/in forearm plank.
Blood Back Lunges with Pulses: Start in the front of your space with feet hip distance apart. Step back with your Right Leg, with your back knee almost touching the floor. Pulse for 2 counts then bring your right leg front to meet your left leg. Repeat 10 times. Could add in one single or two light to medium dumbbells holding them with your palms in and by your legs or shoulders.
Set 2: Complete 2-3 times through. Reps/time is listed in each description.
Squat to Zombie Knee Twist: Start with both feet hip distance or slightly farther apart. Sit down, keep your weight in your heels until you reach the bottom of your squat. Keep your chest up and core tight. As you stand tall, bring your right leg up with a bent knee, twisting your left (opposite) elbow towards your knee. Return your leg to the floor and repeat on the left side. Alternate sides until each leg completes 10 reps. Could add a single dumbbell holding under your chin.
Pumpkin Push Ups: Start in in a plank position on your toes or knees. Begin to lower your upper body down towards the ground, hugging your elbows to your ribcage, engaging the triceps (back of arms). Push back up to your plank position and repeat for 10 reps total.
Monster Walks: Start in the back of your space and lower into a squat position. Stay low and walk 5 to 6 steps to the front. Stay low and walk 5 to 6 steps to the back. Stand to reset and begin to walk front again. Repeat this 30-45 seconds. Could add a resistance band at your knees or single dumbbell hold under you chin.
Now for the playlist!
I have found a few on Fit Radio that were good for a HIIT or Bootcamp style class. Here is one that I have used for Spin and Bootcamp classes.
If you try this workout, don’t forget to take a #sweatyselfie and tag me!
Do you want to see more workouts? LMK!!
See you at the finish line, friends!