NEW Spooky & Fun Halloween Workout

Happy Halloween week fitties! To kick off one of my favorite holidays, I created a new Spooky & Fun Halloween Workout. It may not actually scare you, but it will definitely sculpt your muscles, give you an awesome energy boost, and make you feel confident in your Halloween costume! All you need is a set of dumbbells that challenge you on the last 2-3 reps of each exercise.

Spooky and Fun Halloween Workout

Complete 10-15 reps of each exercise back to back. Rest for 30-60 seconds then repeat the circuit another one to two times for a total of two to three sets!
Exercise Explanations

Broomstick Ride (Lunge to Twist) 

Targets: Thighs, glutes, obliques, abs, and shoulders

Start with feet hip-distance, parallel and hold one dumbbell at chest level in both hands. Step the right foot forward and bend down into a lunge position. Your front knee should track over your front toes and back knee should drop straight down so  both legs are making a 90-degree angle. Engage your abs as you twist to the right. Squeezing your glutes, straighten your front leg and step back to your starting position. Repeat on the left for one rep.

Bat Wings (Lateral Arm Raise) 

Targets: Shoulders and back

Stand with feet hip-distance, parallel with a slight bend in your knees. Hold one dumbbell in each hand, arms straight down, palms facing in towards your body. Engage your abs as you take a big exhale and lift your straight arms up to shoulder height. Return back to your starting position for one rep.

Goblin Crawls (Inchworms)

Targets: Thighs, glutes, core, arms, shoulders, and back

Start with feet hip-distance, parallel. Bend down and try and touch your toes. Keeping your abs engaged, walk your hands forward until they meet the ground. Keep walking your hands forward until you reach a plank position. Walk hands all the way back to starting position for one rep.

Rise From the Dead (Modified Turkish Get-Up)

Targets: Core and shoulders

Start lying on your back and place one dumbbell in your right hand. Hold your right arm up towards the ceiling, place your left arm out to the side, palm facing down, and bend your right knee, foot planted on the ground. Pull your abs in as you roll up, vertebrae-by-vertebrae, transferring your weight onto your left arm and bending your left elbow until you reach a seated position. Keep your right arm straight above you the whole time. Roll back down slowly and controlled. Complete 10-15 reps on the right side before moving to the left.

BOOty Blast (Fire Hydrants) 

Targets: Glutes, core, and shoulders

Start in an all-fours position, wrists direclty underneath your shoulders, knees underneath your hips. Pull your abs in as you squeeze your glutes and lift your right knee back behind you. Try to keep your hips as level as possible! Return to starting position for one rep. Complete 10-15 reps on the right side before moving to the left.

Scaredy Cat (Down Dog Leg Lift to Knee Tuck) 

Targets: Core, glutes, and back

Start in a Down Dog position pressing your hips up towards the ceiling and chest through your shoulders. Pull your belly-button into your spine as you lift your right leg back up behind you, as high as possible. Keep your abs engaged as you transfer your weight into a straight-arm plank and bring your knee into your chest. Your back should be arched upwards (like a scaredy cat!). Return back to Down Dog position but keep your right leg up for one rep. Complete 10-15 reps on the right side before switching to the left.

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Are you dressing up this Halloween? What are you going to be? Tell me in the comment box below!

Health and happiness,


Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
  1. What a cool post! Thanks for this great little workout!

    1. You’re so welcome Rica!! Keep a lookout for more ☺️ or don’t worry about missing a post by subscribing!

  2. Aaaaaawesome! I love how you put this workout together for Halloween! And sweet exercise names too!!

    1. Thank you so much Karen! Ya, these exercises rock even after Halloween! 🙂

  3. Super cute! I love this themed workout! I’ll have to try it out 🙂

    1. Thanks Natalie!! Let me know how it goes? Do it in your costume ? haha

  4. Love your work out Em! This reminds me I have got to go for walk
    Thanks for sharing with us!:)

    1. Yay! Go get it done 🙂 Don’t forget to add in strength training at least twice a week too! We want to build lean muscle to improve our metabolism, keep our bones healthy, and improve our posture and stability!

  5. Love this post! You look great!

    1. Aw thank you so much Damask! I’m so glad you like it 🙂

    1. Thank you Karen! I hope you try it and like it 🙂

  6. What a cute Halloween themed workout! I love how you gave each exercise spooky names. Way to make working out fun! 🙂

    Best Wishes,
    Allison Jones |

    1. Thank you Allison!! Don’t forget to take a picture of you doing the workout! Xo

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