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10 Halloween workouts recommended for staying home this year

by King Smith 15 Oct 2020

This year has brought about many changes in the global community. As we work to stop the spread of Covid-19 and protect our friends and family’s health and safety, we tend to spend more time indoors. For the past 8 months, holidays have come and gone. These significant dates remain in our calendars, but we are forced to celebrate them in new ways. This is no different for Halloween 2020.

There are some conflicting thoughts on how Halloween should look this year. Some parents believe it should continue as it has in previous years, with kids going door to door trick or treating, stating that it is vital for their mental health. Then others demand Halloween be canceled, believing it’s too risky for their physical health. These different options have one thing in common – health and wellness is a priority.

Health is important, there’s no question, but many people remain unsure as to how we can remain mentally and physically healthy this Halloween. Many individuals will be remaining at home this year and are looking at ways to stay healthy and still celebrate.

There are ways you can take an active approach to maintain, or improve, your health this Halloween and have fun while doing it. Exercise is not only great for our physical health, but there are several psychological benefits as well.

Exercise can reduce symptoms of anxiety and depression, insomnia, and fatigue and improve concentration and memory. It can also aid in weight loss or help us maintain a healthy weight, lower blood pressure, and reduce the risk of diabetes. If you are concerned about staying healthy over the holidays, there is a lot more you can be doing than hiding out in your house with a bag of chocolates. It’s all about balance.

If you want to have a few snickers – go for it! But remember to stay active and get your body moving to keep you are your family healthy. With parties banned, gyms closed and trick-or-treating unknown, Halloween may look different this year. The good news is, you can still celebrate the spooky season with a fun Halloween workout at home.


I'll recommend these10 Halloween workouts you can do at home:

1.The Frankenstein [arms, legs]

Standing tall, hold your arms straight in front of you.
Walk slowly kicking each leg up, legs extended with a slight bend in your knee. Try to reach your hands. If you want to increase the intensity, hold onto some dumbbells to really work your arms and shoulders.

Reps: 10 strides x 3

2.Back from the Dead [abs, arms]

Lie with your back on a mat, arms fully extended in the air (think zombie). Keep your toes pointed up and legs planted to the mat.Slowly pull your upper body off the mat until in the seated position with arms extended in front of you.
Use dumbbells to increase intensity

Reps: 20 reps x 2

3.The Monster Crawl [abs, quads, shoulders]

Get on hands and knees. Shoulders stacked over wrists and hips over knees
Lift knees slightly, so they are hovering above the floor but below your hips.
Move left hand and right knee forward. Repeat with the left (like a crawl but your knees are lifted).

Reps: Crawl 4x forward then 4x in reverse – repeat 3x

4.Beware of the Werewolf [legs]

Stand with a wide-stance, toes pointed slightly angled.Bend low into a sumo squat, fingers on the ground.Jump up while leaping forward.Land in the sumo squat position
(growl for spooky effect)

Reps: 5 reps x 3

5.Spiderman [abs, quads, shoulders]

Start in high plank position, on hands and feet.Crawl, bring your knee to the side, trying to touch your elbow.

Reps: Crawl 4x forward then 4x in reverse – repeat 3x

6.Ghost Boxing [cardio]

Jogging on the spot, started punching those ghosts

Reps: Set a timer for 1 minute

7.Pumpkin Twist [abs]

Sit on your mat, with knees bent, feet in the air.Hold a light-medium weight pumpkin in front of you.Lean back so your body is at a 45-degree angle
Holding the pumpkin, twist your body and lightly tap the pumpkin to the right.
Repeat and twist the pumpkin to the left

Reps: Set a timer for 1 minute

8.The Jacked Jack-o-Lantern [legs, arms]

Stand with feet slightly wider than your shoulders in front of a pumpkin.With a flat black & tight core, squat to pick up the pumpkin.
As you stand tall, raise the pumpkin above your head.Repeat, squatting as you lower the pumpkin down.Remember to lift with you legs and arms, not back.

Reps: 8 reps 3x

9.Jumping Jack Skeletons [cardio]

Stand with your feet together and hands at your side.Jump up and land with feel hip width apart, and arms above you head.Jump again to close legs together and bring arms back to your side.

Reps: Set timer for 2 minutes

10.Vampire Surprise [legs, arms]

Standing tall, take a wide step out to the right, bending your knee and pushing hips back.At the same time, extend arms out beside you as though you are opening your vampire cape. Push off your right left, brings arms across your chest with each hand touching the opposite shoulder.
Repeat with left leg. To increase intensity, hold a dumbbell in each arm.

Reps: 5 reps each leg 3x

These Halloween workouts are easy to do at home with minimum equipment. These can be modified to your fitness level and made as easy or challenging as you want. Playing spooky music and dressing up in a costume will make your Halloween workout even more festive!

As we try to navigate these unprecedented times, we collectively have become more focused on health and wellness than ever before. This Halloween allows you and your family to have fun and improve your mental and physical health with these 10 Halloween workouts!

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