Little by little it gets cooler, the leaves change color and pumpkins are the star product in the supermarket. This can only mean one thing: Autumn is here! And with it, Halloween night is also approaching, a party that has been gaining popularity in our country in recent years.
Curious fact: Do you know where the tradition of dressing up comes from? Well, it is due to a superstition and it is the way that people found to protect themselves from the dead that returned that night. They disguised themselves as creepy creatures and thus avoided being recognized as humans.
For our Halloween training you don’t need a costume, but you do need comfortable sportswear! This workout brings the party vibe right into your home and trains your entire body. We’ve designed it to have fun and give you goosebumps at the same time.
Advice: Trick or Treating? We definitely chose deal! A little candy over here! And if it is with an extra portion of chocolate and protein, and also 100% vegan, even better. Don’t you think this exists? Well, it turns out yes. Our Extra Layered Vegan Protein Bars are the perfect treat to delight those with a sweet tooth this Halloween.
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Our Halloween training
If you have come this far, there is no escape. That feeling of laziness that is trying to take over you is shivering with fear! You are about to start this spooky Halloween workout and you will not only burn calories, but also put all your muscles to the test.
Our training is suitable for both beginners and advanced or professional athletes. If you are between any of these last two groups, you will need a resistance band to do this training. For the beginnersit is not necessary to have Any team. In the description of each exercise we tell you how you can increase the difficulty so that you adapt it to your physical form.
In addition, you can also increase the number of rounds. The beginners they can do 3 roundsthe advanced athletes, 4 or 5 and the professionals, 6.
A complete round consists of:
| Exercise | Weather | Rest |
| Deadlifts | 40 sec | 20 sec |
| Spider Plank | 40 sec | 20 sec |
| Monster Squat Walks straight | 40 sec | 20 sec |
| Monster Squat Walks links | 40 sec | 20 sec |
| V(ampire) Oops | 40 sec | 20 sec |
| Zombie Crawl | 40 sec | 20 sec |
Each exercise lasts 40 seconds and you can take a 20 second break between exercises. Between rounds, take a 90-second break.
Important: Before you start training, you have to warm up for at least 10 minutes. If you want to find out which are the best exercises to warm up, read our article Warming up: how to warm up correctly in the gym and at home. And lastly, don’t forget to have a bottle of water handy!
Are you ready? Good luck!
1 Deadlifts (40 sec)
The name of the exercise alone conjures up an eerie image of the dead rising from their graves just in time for Halloween night. With the deadlifts (dead weight in Spanish), you train the legs, the calves, the glutes and the back.
deadlift for beginners
Stand up straight and put your fingertips on your temples. Pull your buttocks back and bend your upper body forward. Keep your knees slightly bent and your back straight. Look down at the ground to make sure your head is in a neutral position. Inhale. Return to the starting position and exhale.
Deadlifts with resistance bands for advanced and professional athletes
To increase the difficulty of the exercise, you can use a resistance band. You just have to place it under your feet. Make sure you are in a stable position and that the band is centered under your feet. Grab both ends of the band with your hands.
Perform the exercise exactly the same as we have already explained above. The only difference is that you have to hold the band with your arms stretched out. If the exercise is too easy for you, you can take the band a little lower or use a band that opposes more resistance.
2 Spider Planks (40 sec)
Do you hear the spider legs climbing up the wall? Most people are afraid of these animals. Do you dare to make our Spider Planks? Nope? What if we told you that they serve to train all the muscles of the core? The truth is that it is quite a demanding exercise, so we also offer you other options.
Knee plank for beginners
The knee plank or knee iron is the perfect option for those who do not yet have much strength in the core. Get into the same position you would start a classic plank, but with your knees on the floor. In addition to this little help, remember: put your elbows under your shoulders, your abdomen firm and your buttocks activated to the maximum.
Elbow Plank for advanced athletes
The plank with forearm support trains the entire body. To do it, support your forearms by placing your elbows under your shoulders. Keep your neck straight. Engage your entire body and bring your upper back up toward the ceiling. Try to stay as straight as possible in one line, without arching your back and without pulling your buttocks up.
Spider Plank for professionals
Get into a normal plank position, with your body forming a straight line. Stretch your arms wide and make sure your hands are below your shoulders. Bring your right knee to your right shoulder and exhale. Put it back in place and go on to do the same movement with the left knee. Remember: you have to bring the knee out. If the exercise is too easy for you, you can place your feet somewhere high.
3 Monster Squat Walks (40 sec right + 40 sec left)
As if you were a scary monster, squat first to the right for 40 seconds and then to the left for another 40 seconds. You can take a small pause of 20 seconds when changing sides.
By the way, this exercise works to strengthen your glutes and leg muscles, and it’s actually called Crab Squat Walks. The reason? That the way to do it is similar to the way crabs walk, which always walk sideways.
Crab Squat Walks for Beginner (Right + Left)
To start, get into a normal squat position. When you’re ready, take a step to the right. Go moving in that direction, step by step and always starting with the right leg. Turn your feet and knees out slightly as you do this movement. Pay attention and maintain the same squat position as you walk; do not go up or down. If you’re taking the squat apart, the exercise won’t have the same effect!
When you do seconds with your right leg, switch to the other side. You have to do the same, but this time the steps start with the left leg.
Crab Squat Walks with resistance bands for advanced and professional athletes (right + left)
Classic Crab Squat Walks too easy for you? So, use a resistance band. Place it below your knees, get into a squat position, tighten your core and keep your back straight. Start taking small steps to the right without letting the band slip. Keep the tension: your legs and buttocks will set you on fire, we promise you. Do the same with the left side.
4 V(ampire) Oops (40 sec)
In addition to monsters and spiders, our Halloween training also includes blood-sucking vampires. With the V-Ups you will train the abdominal muscles in a specific way. And as always, we have designed different levels of difficulty.
Sit up crunches for beginners
The classic exercise to train the abs. Lie on your back with your legs bent. Place your fingers on your temple. Use the strength of your abs to raise your upper body. Try not to push yourself and not “pull” your arms or head. Exhale through your mouth as you raise your upper body.
V(ampire) hold for advanced athletes
This exercise will make your abs burn. Sit on the floor, stretch your legs and keep them in the air. When you’re ready, bring your arms forward and place them next to your legs. Hold the position. Inhale slowly through your nose and exhale through your mouth.
V(ampire) ups for professionals
Lie on your back. Extend your arms above your head. Stretch your legs up and bend your trunk to form a V, with your arms extended, trying to reach the balls of your feet. Exhale. Then return to the starting position with your arms and legs straight.
5 Zombie Crawl (40 sec)
Imagine the following scene from a horror movie: the protagonist runs away from zombies, trips and falls to the ground. Meanwhile, the zombies crawl on all fours and get closer and closer to him. Well, this exercise is very similar: by dragging yourself in a similar way, you get to train all the muscles of the core.
Quadruped position with knees raised for beginners
Get into a quadruped position, with your elbows below your shoulders and your knees below your hips. Your back is straight as a table. Rest your toes on the ground, engage your core, and slightly separate your knees from the ground. Keep your back straight, parallel to the ground. Hold the position as you inhale through your nose and exhale through your mouth.
Zombie or bear crawl for advanced athletes
Get into a quadruped position with your knees slightly off the ground and start walking forward, bringing one hand and the opposite foot forward while keeping your back parallel to the ground. Repeat the same with the other hand and the opposite foot. Take four steps forward and four steps back. Repeat the movement until 40 seconds have passed.
Dragon walk for professionals
This exercise is very hard and requires very good physical condition, experience, strength and coordination.
Start in a plank position, with your arms straight and your hands under your shoulders. He places his right hand a little further forward and raises his left leg in the air. Next, he brings his left knee toward his torso and do a pushup in this position. Then do the same thing, but with your left hand and right knee. Move forward slowly repeating this movement.
Have you finished all the training? !! Congratulations!! We have no doubt that you must be very tired, but do not forget that after training there is always the cooling phase. Do stretches or mobility exercises if you don’t want to be sore the next day!
Advice: After training, do you feel like enjoying some chilling sweets? Take a look at our terrifying Halloween recipes!
