Get Scary Fit with these Spooktacular Halloween Exercises

The spooky season is almost here, and it’s time to get into the festive…spirit.

Now, if you love a little Halloween action, but you’re worried all that ‘Trick or Treat treasure’ will leave you feeling sluggish—we’ve got a little something up our sleeve.

*Suspense…*

We’ve put together five super spooky Halloween exercises that will keep you frighteningly fit this spooky season. Big gains guaranteed.

Ready? Read on…if you dare.

Spooky sounds…

If you’re anything like us, you’ll need some beats to keep you motivated throughout the workout.

We’ve curated this soundtrack of seasonal songs to keep you going. So, get into full spooky workout mode by performing these exercises with our hell-raising Halloween Workout Mix.

1. Spooky castle climbers

First up, we have spooky castle climbers. A core-boosting take on traditional mountain climbers, this epic exercise will kick your body into action with every dynamic jerk.

What muscle groups does it target?

This no-nonsense core exercise is so effective it’s, well, scary. Weave this into your Halloween workout session, and you’ll target these areas of the body:

• Shoulder muscles

• Chest muscles

• Triceps

• Abs

Instructions…

Here’s how to execute spooky castle climbers with the prowess of Golem chasing Frodo for a glimpse of its “precious.”

1. Get yourself into a traditional press-up or planking position. Make sure your hands are facing forward, your head is parallel with the rest of your body, and your core is engaged.

2. Slowly move your left leg up towards your left arm (as if you’re, well…climbing up a castle wall) and plant your foot flat on the floor right next to your hand.

3. Slowly move your left leg back to its original position, then alternate legs.

4. Keep repeating this spooky sequence until failure. Perform three sets…if you’re brave enough.

2. Axe chops

Next up, we have the mighty axe chop. A big, bold exercise with enough grit to make your eyes water, this is a dumbbell or kettlebell exercise that will work a cauldron full of muscles in one controlled movement.

What muscle groups does it target?

This most epic of spooky exercises will give your body a solid workout (especially if you imagine that you’re training for the inevitable zombie apocalypse). Here are the main muscle groups you’ll target with axe chops…

• Shoulders (mainly deltoids and rotator cuffs)

• All core muscles, including your abs and obliques,

• Calves and thighs

• Glutes (butt) and hips

Instructions…

Here’s how to perform axe chops to perfection. Do two to three sets of these per session, and you’ll get so strong it’ll be scary…

1. Get down on one knee, engage your hips, and ensure your back is straight with your dumbbell or kettlebell next to you (opposite to your front knee).

2. Grab your dumbbell or kettlebell with both hands and slowly raise it across your body in an upward motion until it’s above your head (as if you’re about to chop down a zombie with an axe). Keep your hips tight and your arms straight at all times.

3. Reverse the movement until your dumbbell or kettlebell is back to the starting position. Repeat until failure and swap sides.

3. Beastly burpees

No spooky training session would be complete without throwing a few beastly burpees into the mix. What’s so beastly about these burpees? Well, you’re going to do these spooky burpee variations with a weight. Beastly, indeed.

What muscle groups does it target?

The beastly burpee is tough and explosive. Because of this, it targets pretty much every major group imaginable. Push for the burn up to three times per spooky session, and you’ll end up stronger than the breath of a hungover witch.

Instructions…

For these particular burpees, you’ll ideally need a mace weight, but a kettlebell will also do the trick. Here’s how to get the job done…

• From a standing position, squat down and put both of your hands flat on the floor in line with your shoulders. Make sure your weight of choice is laid out in front of you horizontally.

• Next—like the muscle-building beast that you are—thrust your legs backward into a planking position in a swift jumping motion, keeping your hands flat on the floor at all times.

• Thrust your legs back into a squatting position and grab the weight in front of you.

• With a firm grip on your weight, thrust yourself into a standing position, keeping your back straight and raise the weight above your head with your arms straight.

• With your body stretched, jump into the air, making sure that you bend your knees as you land.

4. Zombie curls

Now, we move on to none other than zombie curls. The reason we gave these particular curls their name is that when you’re performing them, the positive strain you’ll experience will make your face look like a zombie sucking on a lemon.

What muscle groups does it target?

The zombie curl (an advanced bicep curl so epic, it would make Frankenstein’s Monster quake in its boots) is an amazing exercise for gaining focus and strengthening your arms. Here are the main muscles it will target…

• Forearm

• Biceps brachii

• Biceps brachialis

• Biceps brachioradialis

Instructions…

Here’s what to do to get biceps bigger than a prize-winning Halloween pumpkin with this iconic spooky exercise…

1. Sit down on a bench or a suitable seat with a well-sized dumbbell in hand with your legs shoulder-width apart and your feet firmly planted on the ground.

2. Lean forward slightly and place your elbow (the one attached to the hand that’s holding your dumbbell) against the inside of your thigh, near your knee.

3. With your dumbbell arm angle slightly outwards, drop it down slowly so your arm is stretched out downwards (make sure you keep your elbow pressed against your thigh.

4. Keeping in position, curl diagonally upwards with a slow, controlled movement, contracting your bicep until your dumbbell is touching your opposite shoulder. Repeat until failure.

5. Switch arms and perform two sets (or more if you’re tough enough) on each side.

5. Dead…lifts

Last but certainly not least, in our ravenous rundown of spooky Halloween exercises, we dead…lifts. Tack this tough-as-coffin-nails standing exercise onto your seasonal training session for maximum strength and epic gains.

What muscle groups does it target?

Performed with sizable dumbbells, these hair-raising dead...lifts will work these muscles to the max…

• Glutes

• Hamstrings

• Back

• Trapezius

• Abs and obliques

Instructions…

To get the best results from your deadlifts, do three sets of this frighteningly body-boosting exercise during your training session—just like this…

1. Stand with your feet shoulder-width apart. Relax your knees and point your feet forward.

2. Pick your dumbbells up with care and rest them on your thighs with straight arms.

3. Squeeze your glutes, engage your core, and lean forward in a smooth, swift motion, keeping your back straight to as close to 90 degrees as you can.

4. Pull yourself back up to the starting position with a slow movement and return to the starting position. As always, repeat to failure.

Happy (healthy) Halloween

We hope this hardcore mix of spooky exercises makes this Halloween your happiest and healthiest yet.

Enjoy the festivities, enjoy a little candy, and make sure to add these monstrous movements to your seasonal training sessions.

Oh, and if you need an extra lift this spooky season, try one of our epic CrazyBulk stacks to maximize those gains.