Happy Halloween! With today feeling like more of a “trick” than a “treat” this year, it’s been fun to see everyone’s creative juices flowing to make the spooky season a socially-distant fright festival…. from streaming Halloween films with friends to enjoying haunted drive-through experiences with family.

Tonight, I’m enjoying a nightmare cinema from my couch while Facetiming with the girls and reminiscing on some of my favorite costumes from the past… from Cruella De Ville to Amy Winehouse. 

If you want to pick up your energy while burning extra calories throughout the day, try today’s SPOOKY workout. Each letter in S-P-O-O-K-Y represents a different move, for example… S is for side lunges. You’ll have to click through to reveal the mystery of the other letters….

 This SPOOKY workout is a full-body exercise, targeting the arms, chest, legs, and glutes. 

Here’s how to tailor it fit into your Halloween schedule…

When you have 1 minute…Do 5 reps of each move

When you have 5 minutes… Do 10 reps of each move and see how many rounds you can complete!  

S – Side Lunge with Bicep Curl

  1. Stand with dumbbells in each hand in hammerhead position, with palms facing each other.
  2. Step out to the right side, with a wide stance. Bend the right leg and lower your hips down as you keep the left leg straight out to the side, feeling a slight stretch in the left inner thigh.
  3. Pressing off the right foot, keeping your core engaged, push yourself back up to standing.
  4. As you return to standing, curl the weights up toward your shoulders, squeezing the muscles on the front of the arms for a bicep curl.

P – Popup

  1. Squat down with your legs at a 90 degree angle
  2. Jump up in the air! 
  3. Return to squat position and repeat.

O – Overhead Press

How to do it:

  • Holding a dumbbell in each hand, start with a squat: Engage your core as you slowly lower the hips toward the floor as if you’re sitting back into a chair. Sink down low, forming a 90-degree angle with your lower body and the floor, but make sure your knees never jut forward past your toes. Keep your weight in your heels, shoulders down and relaxed, chest up, and eyes forward.
  • As you push back up to standing, do a bicep curl, bringing both weights up toward your shoulders. Be sure to feel a squeeze in the front of the arm to make sure you’re getting the most out of the move.
  • At the top of your bicep curl, rotate the dumbbells until your palms face forward. Then push the weights up into an overhead press.

O – Oblique Crunch

How to do it:

  • Start lying on your side, with your bottom leg bent and top leg stretched out long. Extend your bottom arm out on the floor directly in front of you, using that hand as a stabilizer.
  • Reach your top arm straight overhead, and lift the top leg off the floor using your oblique.
  • Lift your top arm and leg off the floor toward each other, squeezing the top oblique throughout the movement.

K – Kickback (tricep)

How to do it:

  • Holding a dumbbell in each hand, step your left foot directly behind you, taking a wide stance, and bend your legs, lowering your torso down into a lunge. Be sure and maintain that core stability to prevent injury.
  • While in lunge position, keep your shoulders over your hips, back knee slightly bent, front knee in alignment with your front toes, shoulders back and down.
  • Feel your weight in your right (front) heel as you push yourself to standing.
  • As you return to standing, do a tricep kickback: Reach your arms back behind you and extend, feeling a squeeze in the tricep.

Y – Your Favorite Ab Move!

How to do it:

  1. Start in plank position, but this time, rest on your elbows instead of your hands. Be sure to keep the shoulders depressed back and down and the neck nice and long throughout the movement.
  2. Keeping your abs engaged, slowly swivel the hips underneath you to the right. Feel your obliques driving this motion as you swivel to the other side with a slow, controlled motion.