“The Journey To Stronger Muscles Passes Through Sore Muscles” ~Invajy
Halloween is a time for ghosts and goblins, treats and candy. What better way to burn off all those treats and candy than with a Halloween WOD?
Listed below are 2 different styles for this workout. The first is a less-advanced workout and the second is a “Kick Your Butt” kind of workout. You can try each workout as designed, or you can mix and match according to your Fitness level. Whichever route you go, I’m sure you’ll love both Halloween WODs!
Make sure you begin every workout with a Dynamic Warm-up. According to the National Academy of Sports Medicine (NASM), a Dynamic Warm-up “is a specific warm-up that involves less intense movements similar to the sport or activity about to be performed.” So, include a couple of the exercises in the workout to warmup, just at a slower, less intense pace and/or weight.
Halloween WOD #1
10 Plank Walkouts
31 Squats
10 Push-ups (any style you can comfortably perform)
31 Alternating forward Lunges
10 Overhead Dumbbell Shoulder Presses
31 Jumping Jacks
10 Dumbbell Bent over Row (5 each arm)
31 Alternating Step Ups (Using stairs or a chair/box)
10 Squat Thrusts
31 Mountain Climbers
10 Dumbbell Lateral/Shoulder raises
31 Plie Squats
10 Push-Ups (yes, again!)
31 Supermans
10 Dumbbell Bicep Curls
31 Hip Thrusters
10 Tricep Dips (off the stairs or a chair/box)
31 Sit-Ups (any style you’re comfortable with)
10 Deadbugs
31 seconds of Plank
If you aren’t familiar with some of these exercises, check out YouTube for video demonstrations. You can also CONTACT US, or comment below and we will be more than happy to help in any way.
Next, is the “Kick Your Butt” style Halloween WOD. If you are willing to try this intense workout but aren’t comfortable with 1 or a couple of the exercises, feel free to substitute with something you are more familiar. You can also mix and match with the above WOD to make your own, personal Halloween WOD!
Halloween WOD #2
10 Burpees
31 Dumbbell Suitcase Squats
10 Push-Up to Plank Row
31 Jumping Lunges
10 Dumbbell Push Presses
31 Kettlebell Swings (you can use a DB if a Kettlebell is unavailable)
10 Plank Walkouts
31 Box Jumps (Dumbbell Step-Ups if a box is unavailable)
10 Devil’s Press
31 Jumping Jacks
10 Dumbbell Thrusters
31 Plank Jacks
10 1 Dumbbell Overhead Lunges
31 Push-Ups
10 Donkey Kicks
31 2 Dumbbell Sumo Squats
10 Dumbbell Deadbugs
31 2 Dumbbell Romanian Deadlifts
10 Dumbbell V-Ups
31 Hollow Rocks
Again, if you’re not familiar with any of the exercises listed, hop on YouTube and look for a demonstration video. Please mix and match as your Fitness Level requires but be sure to push through as hard as you can. The harder you work, the more calories you will burn and the more muscle you will build.
As always, please comment below and let us know what you think!
All exercise involves a level of risk and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. Please consult your Physician before beginning this, or any other exercise program. FittHappens assumes no responsibility for any injury incurred while performing this or any other exercise program.