Part 2 of our Killer Halloween Workout will scare your muscles into shape and help build your strength for fighting zombies off.
All you’ll need to get started are some free weights – so don’t worry if you can’t make it to the gym as everything can be modified.
Is it a trick or a treat? – We’ll let you be the judge!
Showing you how to do these spooky moves are Deadly David Lloyd Hatfield members Scary Saghi, Haunting Hannah, Lurking Laura and Beastly Bobby
Here is the circuit we suggest:
- Choose your weights – we recommend light weights to start with
- Do 15-20 reps of each movement
- Complete each 15-20-rep set one after the other, with no rest in between
- After you’ve completed all 5 exercises, take a 1-2 minute break
- Repeat the circuit 2 to 4 times
If you’d like to use heavier weights then you can do the same circuit as above but we would advise only 10 reps for each movement with more regular breaks.
Creepy Calf Raise (Standing Calf Raises)
These calf raises will ensure you’ll never get caught when creeping around the house!
What you’ll need: A small step or box and 2 dumbbells that are the same weight.
Instructions: Begin by placing your feet onto the step about shoulder width apart and facing forward with your heels hanging over the edge. With a dumbbell in each hand slowly lift your heels away from the step so that you come up onto the balls of your feet. Make sure you keep the dumbbells still in your hands throughout this. After a few seconds lower down so that the heels are a few inches below the step, while keeping your bodyweight forward over your toes.
Struggling? Try this: If you’re having trouble finding your balance with this move then you can remove the weights and use just your bodyweight. For further stability find a wall or sturdy object that you can rest your hands on. You can also remove the step for this move and rise onto your toes from the floor.
Main muscles: Calves
Revolting Rows (Bent Over Rows)
Revolting or revolutionary? We’ll let you be the judge with these bent over rows!
What you’ll need: 2 dumbbells of the same weight
Instructions: Start by gripping the dumbbells with your palms facing down with the wrists, elbows and shoulders in a straight line. Place your feet underneath your hips, bend your legs and then tilt forward so that your torso is pretty much parallel with the floor. Begin the move by extending your arms so that the dumbbells are reaching towards the floor, and then lift the dumbbells in towards the side of your body. Ensure your elbows are tucked in and squeeze your shoulder blades towards each other. To complete the rep slowly lower the dumbbells back into the starting position.
Struggling? Try this: If you’re finding the move too difficult try reducing the weight. As an alternative you can also use a single bar instead of 2 dumbbells
Main muscles: Back
Beastly Bicep Curls (Bicep Curls)
Strong arms are essential when carrying a pumpkin. Try some of these beastly bicep curls to get those arms of steel!
What you’ll need: 2 dumbbells of the same weight
Instructions: Stand up straight with your feet underneath your hips and soft knees so that you have a stable base. Start with the dumbbells either side of your body and then twist them so that your palms are facing up. When you’re ready lift the dumbbells up towards your chest keeping your elbows tucked in by your side the whole time and then slowly lower them back down to the start position without any swinging.
Struggling? Try this: If you’ve gone for a higher weight, then we suggest doing single arm curls to get better control. You can also lower the weights if you’re finding the move too difficult.
Main muscles: Biceps
The Bewitching Broomstick (Shoulder Press)
Witches need strong arms and shoulders to stir their cauldron. Try these shoulder presses to get you ready for the big potion.
What you’ll need: A broomstick (just kidding) or 2 dumbbells of the same weight.
Instructions: Start with your feet on the floor hip-width apart, holding the dumbbells in line with your ears. When ready, push the dumbbells up above your head and in towards each other, keeping a slight gap in between them at the top, then lower them back down to the starting position. Ensure that your back stays straight throughout this move and that you don’t start to arch it – brace your core and think about tucking your belly button in towards your spine to maintain the correct posture.
Struggling? Try this: If you’re finding this difficult then you can lower the weight of the dumbbells. This move can also be performed using a single bar.
Main muscles: Shoulders
The Pouncing Werewolf (Box Jumps)
Release your inner she or he wolf and get ready to attack with this explosive move.
What you’ll need: A sturdy box (not a cardboard one!)
Instructions: Stand in front of the box with your feet shoulder-width apart. Bend into a quarter squat and use your arms to drive you away from the ground. When jumping ensure both feet jump at the same time and aim to land on the box as softly as possible. You want to land on the box in a squat position with your feet flat and in line with your hips with your knees pushing out. You can either jump back down again or slowly step off and repeat.
Struggling? Try this: Box jumps can be quite intimidating at first but with a little practice they’ll soon become a favourite of yours. If you’re not quite ready for the jump then you can do step ups on and off the box. Alternatively if you feel the jump is too challenging try a smaller box where you can build up your confidence and technique.
Main muscles: Hamstrings, Quads and glutes