Today I’m sharing a Halloween themed workout.

Before I get into today’s Halloween workout, I want to share my workout from yesterday morning.

I’ve been in a great workout groove the last week or so. I did an upper body workout on the Peloton app. I did 30 minutes of bent over rows, overhead presses, bicep curls, and a few other things with Andy Speer. Even though I’m a personal trainer and I can make my own workouts, it’s so much easier to pick a category or workout and have someone else tell me exactly what to do. I don’t even have to count reps or keep track of time.

My legs were a little sore from Monday’s run workout on the treadmill, so I figured that an upper body workout was my best bet yesterday. Peloton has some Halloween themed workouts happening this week which I’m looking forward to doing.

And now onto the Halloween themed workout! If you’re not feeling this full body workout, you can find all of the workouts I’ve shared on Get Fit Fiona on my workouts page.

You’ll do each exercise for 30 seconds, followed by 30 seconds to rest and transition to the next exercise on the list. Once you complete the rest after the high knees, start over again from the top. Go through the list of exercises 3 or 4 times for a complete workout. You’ll need a pair or two of dumbbells and a bench (affiliate link) or something sturdy to step up onto. I like these ones (affiliate link) on Amazon.

Alternating lunges

Stand with feet hip width apart with a dumbbell in each hand. 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.

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.


The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.

High knees

Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.

Bodyweight squats

With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. 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, using your glutes to propel yourself.

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.

Bicycle crunches

Lay on your back with your knees bent and your feet flat on the floor. With your hands behind your head and elbows out to the side, bring your feet off the floor so that your shins are parallel to the floor and your knees are bent at a 90 degree angle. Bring your shoulder blades off the floor and alternate bringing your left elbow towards your right knee, and your right elbow towards your left knee. Your feet should look like they’re pedaling a bike.

Side shuffles

Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.

Step ups

Stepping up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.

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. 

High knees

Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.

Will you be doing a Halloween workout this week?

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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