It’s hard to believe that tomorrow is Halloween already! Are you all set for the spooky day? We’re giving out glow sticks again this year. I have my costume all set to go (Hogwarts robes and a wand) and I’m excited to see all the cute (and possibly scary) costumes tomorrow night.

If you’re not feeling this full body workout or just looking for something more specific (lower body, at home, or cardio workout), check out my workout page. You can find exactly what you’re looking for there. Alternatively, if you have any workouts requests let me know! Connect with my over email or on Instagram.

For this Halloween workout you’ll be doing each exercise for 30 seconds before moving resting for 30 seconds, and then move onto the next exercise on the list. Once you’ve completed the tricep kickbacks rest for as long as you need to catch your breath. Start at the top of the list again and repeat. Complete a total for 4 times through for a full workout.

I didn’t prescribe weights to use for any of the exercises that use dumbbells. That’s because the dumbbell weight will be different for everyone. To determine what weight you should be using for each exercise, pick a weight that challenges you but also allows you to completely every single rep with perfect form. It’s not worth risking injury with poor form.

Speaking of dumbbells, if you’re looking to add to your home gym, I recommend these ones (affiliate link) from Amazon. Dumbbells are versatile – you can use them for so many different exercises – so they’re always one of the first things that I recommend people buy for their home gyms.

Overhead press

Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position. 

Dumbbell squats

With feet hip width apart and dumbbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, again using your glutes to propel yourself.

Push ups

Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.

Dumbbell lunges

With a dumbbell in each hand, stand with feet hip width apart. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.

Bicep curls

Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.

Dumbbell deadlifts

With a dumbbell in each hand. Stand with your feet shoulder width apart. Slowly bend forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position. 

Tricep kickbacks

With a dumbbell in each hand, flex at the ankles, knees, and hips so that your torso is leaning forward slightly. Bring your arms close to your body with your elbows back slightly. Start with your forearm in a 90 degree angle to your upper arm and slowly extend your forearm until your entire arm is straight and your triceps muscles are contracted. Slowly reverse the movement so that your arm is once again at a 90 degree angle.

What’s your favorite dumbbell exercise?

As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

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Halloween Workout

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