A HALLOWEEN CIRCUIT

This Halloween Circuit is a full-body workout that combines strength training and cardio exercises.  If the only equipment you have at home is a pair of dumbbells, this routine is perfect for you. Complete 4 rounds of the entire circuit and get those muscles burning. Rest for 1 minute after each round.

How to: Dumbbell Deadlift

1. Stand with feet hip-width apart and hold a dumbbell in each hand in front of thighs, palms facing body.

2. Engage core and pull shoulder blades down and back. Then, keeping arms straight, send hips back and bend knees slightly to lower both dumbbells down to the floor in front of legs. Continue lowering until hips are fully pushed back and the weights are as close to the floor as far as possible.

3. Keeping chest up, push through feet to return to standing, squeezing glutes at the top.

Progression:

Single-Leg Dumbbell Deadlift with Row. To amp up the challenge of your dumbbell deadlifts without increasing the weight, consider switching up the tempo or adding in a pause: You can control the movement going down for three seconds each rep, or you can add a pause for two seconds at the bottom of the movement. With this, you're just working for a longer period of time with that same exact weight, so that's increasing the time under tension that you are putting on that muscle.

How to: Deadbugs

1. Allow your shoulders and lower back to fall heavy to the floor.

2. Draw your shoulders down away from your ears. To get into the starting position, lift your hands so your elbows are above your shoulders with your fists facing in toward each other.

3. Lift your legs so your knees are directly over your hips.

4. On an exhale, slowly lower your right arm and left leg until they’re just above the floor.

5. On an inhale, bring them back to the starting position.

6. Repeat on the opposite side.
   (This is 1 rep.)

Progression:

 Use ankle weights, dumbbells, or kettlebells. Lower both arms and legs at the same time. 

How to: Goblet Squat (Err... “Goblin” Squat… renamed because...Halloween theme, of course!)  

1. Hold the dumbbell vertically, gripping it with both hands underneath the top of the weight. Keep the dumbbell close to your chest throughout the entire movement.

2. Point your knees in the same direction as your toes.

3. Inhale and begin to squat, sitting back in your hips, keeping your core tight and torso upright.

4. If your level of flexibility allows it, track your elbows between your knees, stopping when they touch. Don’t touch your elbows to your knees if it causes you to lose proper form.

5. Drive through your heels back to the starting position. Keep your feet flat on the floor throughout the movement and avoid lifting your heels in an attempt to get your hips lower

How to: Dead Hang

1. Use a secure overhead bar. Use a step or bench so you can easily reach the bar with your arms. You don’t want to jump straight into a dead hang.

2. Grip the bar with an overhand grip (palms facing away from you). Aim to keep your arms shoulder-width apart.

3. Move your feet off the step or bench so you’re hanging on to the bar.

4. Keep your arms straight. Don’t bend your arms and stay relaxed.

5. Hang for 10 seconds if you’re new to the exercise. Work your way up to 45 seconds to 1 minute at a time.

6. Slowly step back onto the step or bench before releasing your arms.

Progression:

One-handed dead hang. As you work up strength, try performing the dead hang with one arm instead of two.

How to: Skull Crushers

1. Lie on your back with your arms straight and reaching toward the ceiling, holding dumbbells over your upper chest. Keep your palms facing inward toward each other.

2. Keep your shoulders stable and bend your elbows, lowering the weight toward your forehead.

3. Hold for 1–2 seconds. Then, straighten your elbows, pushing the weight back to an overhead position.

How to: Plank Hold

1. Get into position (correctly) The clue is in the name. To pull off a good plank you have to position yourself like one. Hold yourself up on /the ground with your forearms and toes. Your back and legs should be as straight as possible. Clasp your hands if it helps you balance.

2. Planks are hard work. The first 10 to 20 seconds may be a breeze but soon your forearms and toes will wobble and your abs will be on fire. While it is tempting to fall to the ground, hold your nerve. 30 to 60 seconds is a good time to aim for when starting out.

How To: Devil's Press

Bodyweight Devil Press

1. Start in a standing position with your feet shoulder-width apart.

2. Lower into a squat position, then place your hands on the ground.

3. Kick your feet back into a plank position.

4. Perform a push-up (optional).

5. Jump your feet forward towards your hands, then explosively stand up and jump, reaching your hands overhead.

6. Land softly and repeat the movement for the desired number of repetitions.

Dumbell Devil’s Press | Equipment Needed, Two dumbbells

1. Stand with a dumbbell in each hand, feet shoulder-width apart, dumbbells at your sides.

2. Squat slightly and explode up, pulling dumbbells to shoulders.

3. Catch dumbbells at shoulder height, elbows under.

4. Dip at knees, then drive up explosively, pressing dumbbells overhead.

5. Lock out elbows, stabilize dumbbells overhead.

6. Lower dumbbells to shoulders,Squat down, place dumbbells on ground.

7. Kick feet back to plank position, perform push-up.

8. Jump feet forward towards dumbbells, Stand up explosively, clean dumbbells to shoulders.

9. Press dumbbells overhead.

10. Continue flow for desired reps.

How To: Walking Lunges

1. Begin by standing with your feet hip-width apart. Keep your shoulders back and your core engaged. You can clasp the hands behind your head or leave your arms at your side. 

2. Take a step forward with your right foot and lower your body toward the ground. Your stride should be long enough that when you lower your body, both knees are bent at a 90-degree angle.

3. Allow your back (left) knee to come close to or touch the ground. Make sure your front knee is directly above your ankle and not pushed too far forward. Keep the torso erect (or leaning back slightly), and look straight ahead. 

4. Pause for a count in the bottom lunged position.

5. Push off with your back foot to bring it forward, stepping into the next lunge with your left foot.

6. Continue the walking motion, alternating legs with each step. Aim for a smooth, controlled movement.

Progressions:

•   Walking lunges with dumbbells: Hold dumbbells in each hand to increase resistance.

•   Overhead walking lunges: Hold a weight or a medicine ball overhead as you lunge.

•   Pulse walking lunges: Add a small pulse at the bottom of each lunge for extra burn.

I know some of these exercises can feel like tricks, but I promise after doing this circuit a few times, you’ll feel like the treat you are!
Happy Halloween!