Spooky Halloween Workout

Who doesn’t love a fun themed workout?  We’ve created a few silly and spooky exercises for you and your dance friends to do as your pre-class warm-up this Halloween season.

Bogeyman burpees

Kick-off your workout by elevating your heart rate with a bit of cardio.  In a typical burpee, you jump straight up with your hands reaching up to the ceiling and immediately transition to floor for a push-up.  In our bogeyman version, we challenge you to strike a silly or scary pose in the air (obviously screaming “boo!”) before hitting the floor!  Try to complete as many burpees as you can in one minute.

Plank-enstein (aka lateral plank walks)

Stand in a high plank (on your hands). Step your right hand and right foot to the outside and follow up by centering yourself with your left hand and left foot back under your shoulders. “Walk” ten steps to the right and then ten steps to the left. Repeat 3x.

Spooky spider abs

Return to a high plank. Lift your right leg and bend your knee so that it taps your right elbow.  Reach your leg back and replace it with your left leg for the other side. Repeat each leg 20x. You should really feel your obliques on this one!

Boo-ty burn

Go down to your hands and knees with your hands directly below your shoulders and your knees below your hip bones. Kick back your right leg to full extension with your toes facing the ground (not turned out!). Tap your toe to the floor and raise just above hip level.  Repeat 20x before switching to the left leg.  Make sure to keep your abs engaged, back flat, and neck extended forward during this exercise.

Mummy sit-ups

Lie on your back with your feet planted below your knees. Cross your arms to either shoulder like a mummy.  Engage your abs by imagining your belly button drawing back and in towards your spine.  This should curl your torso up to a sitting position.  Carefully control your way back to the floor.  Perform this exercise of 20 sit-ups 3x through.

Remember that this workout is just a way to mix up your warm-up before October dance classes or rehearsal. Halloween is a fun time to dress up in costume, carve jack-o-lanterns, and go trick-or-treating with your friends. A little candy is okay every now and then. So be sure to enjoy the holiday!

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