Spooky Strong: Halloween-Themed 20-Minute Workouts for All Ages

Have a Blast While Staying Fit with These Fun and Festive Halloween Exercises

Halloween is right around the corner, and there’s no better way to prepare for the festivities than with some spooky-themed workouts! Whether you’re gearing up for a night of trick-or-treating, heading to a costume party, or just want to add a touch of Halloween fun to your fitness routine, these 20-minute workouts are perfect for all ages. Plus, don’t forget to show off your costumes at FITNESS PROJECT the week of Halloween and tag us using #MyFitnessProject for a chance to win a FREE Month of Dues!

Benefits of Working Out at FITNESS PROJECT

At FITNESS PROJECT, we are dedicated to helping you achieve your fitness goals with a supportive community, state-of-the-art equipment, and a variety of classes tailored to all fitness levels. Our experienced trainers are here to guide you every step of the way, ensuring you stay motivated and on track. Plus, our welcoming environment makes working out fun and enjoyable, especially during festive seasons like Halloween!

Workouts for Older Adults

1. Ghostly Gliders – Objective: Improve balance and core strength.
   1. 1. Warm-Up (3 minutes):
         1. March in place or walk around the room, swinging your arms gently.
      2. Workout (15 minutes):
         1. Ghostly Gliders (4 minutes): Stand with feet hip-width apart, glide one foot forward while reaching the opposite hand forward as if gliding through the air. Return to the starting position and repeat with the other foot. Do 2 sets of 10 glides per side.
         2. Pumpkin Press (4 minutes): Sit or stand with a light weight (or a small pumpkin!) in each hand. Press weights overhead and bring them back down to shoulder level. Do 2 sets of 12 reps.
         3. Haunted House Squats (4 minutes): Stand with feet shoulder-width apart. Perform a squat while extending your arms forward like a zombie. Do 2 sets of 15 squats.
         4. Witch’s Broomstick Stretch (3 minutes): Using a broomstick or similar object, hold it horizontally with both hands, lift it overhead, and stretch side to side. Do 1 set of 10 stretches per side.

   

   1. Cool Down (2 minutes):
      1. Gentle stretching, focusing on arms, legs, and back.
2. Monster March – Objective: Enhance cardiovascular health and mobility.
   1. Warm-Up (3 minutes):
      1. Slow march or walk around the room.
   2. Workout (15 minutes):
      1. Monster March (4 minutes): March in place with high knees, adding a spooky arm movement like a Frankenstein walk. Do 2 sets of 1-minute marches.
      2. Pumpkin Twists (4 minutes): Sit on a chair or stand with feet hip-width apart, holding a light weight (or a small pumpkin) at chest level. Twist your torso to the left and right. Do 2 sets of 10 twists per side.
      3. Ghostly Step-Ups (4 minutes): Step up onto a sturdy chair or step, alternating feet. Do 2 sets of 12 step-ups per leg.
      4. Scarecrow Stretches (3 minutes): Stand with arms outstretched like a scarecrow. Lean to the left, then the right, holding each stretch for 10 seconds. Do 1 set of 5 stretches per side.
   3. Cool Down (2 minutes):
      1. Gentle stretching, focusing on arms, legs, and back.

Workouts for Young Adults

1. Zombie Run – Objective: Boost endurance and agility.
   1. Warm-Up (3 minutes):
      1. Jog or dynamic stretches.
   2. Workout (15 minutes):
      1. Zombie Run (5 minutes): Set up a short obstacle course with cones or markers. Run from one point to another while dodging imaginary zombies. Do 1 set of 5-minute runs.
      2. Goblin Goblet Squats (4 minutes): Hold a kettlebell or dumbbell like a goblet. Perform squats, keeping the weight close to your chest. Do 2 sets of 15 squats.
      3. Spider Planks (3 minutes): Get into plank position. Bring your right knee to your right elbow, then return to plank. Repeat on the other side. Do 1 set of 10 reps per side.
      4. Witch’s Broomstick Lunges (3 minutes): Hold a broomstick horizontally at chest level. Perform lunges, alternating legs. Do 1 set of 12 lunges per leg.
   3. Cool Down (2 minutes):
      1. Gentle stretching, focusing on arms, legs, and back.
2. Werewolf Workout – Objective: Increase strength and flexibility.
   1. 1. Warm-Up (3 minutes):
         1. Dynamic stretching.

   

   1. Workout (15 minutes):
      1. Werewolf Lunges (4 minutes): Perform forward lunges with a howling motion at the top of each lunge. Do 2 sets of 12 lunges per leg.
      2. Mummy Sit-Ups (4 minutes): Lie on your back with arms crossed over your chest. Perform a sit-up while keeping your arms crossed. Do 2 sets of 15 sit-ups.
      3. Creepy Crawlers (3 minutes): In a push-up position, walk hands and feet sideways like a crab for 1 minute. Do 2 sets of 1-minute crawls.
      4. Vampire Jumps (3 minutes): Jump up with arms outstretched like a vampire spreading its wings. Do 2 sets of 10 jumps.
   2. Cool Down (2 minutes):
      1. Gentle stretching, focusing on arms, legs, and back.

Workouts for Kids (Aged 8-14)

1. 1. Jack-O-Lantern Jumps – Objective: Improve coordination and cardiovascular fitness.
      1. Warm-Up (3 minutes):
         1. Jumping jacks.
      2. Workout (15 minutes):
         1. Jack-O-Lantern Jumps (5 minutes): Jump up and down while pretending to carve a pumpkin mid-air. Do 2 sets of 1-minute jumps with 1-minute rest in between.
         2. Witch’s Hat Toss (3 minutes): Use a cone or similar object as a witch’s hat. Stand a few feet away and toss rings or bean bags to land on the hat. Do 2 sets of 10 tosses.
         3. Bat Wing Balances (4 minutes): Stand on one foot and flap arms like bat wings. Switch feet every 30 seconds. Do 2 sets of 1-minute balances per foot.
         4. Monster March (3 minutes): March in place with high knees, adding a spooky arm movement like a Frankenstein walk. Do 2 sets of 1-minute marches.
      3. Cool Down (2 minutes):
         1. Gentle stretching, focusing on arms, legs, and back.

1. Skeleton Stretches – Objective: Enhance flexibility and have fun.
   1. Warm-Up (3 minutes):
      1. Easy run or march.
   2. Workout (15 minutes):
      1. Skeleton Stretches (4 minutes): Reach up high and then bend down to touch toes like a stretching skeleton. Do 2 sets of 10 stretches.
      2. Ghoul Push-Ups (4 minutes): Perform modified push-ups with knees on the ground. Do 2 sets of 10 push-ups.
      3. Ghostly Step-Ups (4 minutes): Step up onto a sturdy chair or step, alternating feet. Do 2 sets of 12 step-ups per leg.
      4. Scarecrow Stretches (3 minutes): Stand with arms outstretched like a scarecrow. Lean to the left, then the right, holding each stretch for 10 seconds. Do 1 set of 5 stretches per side.
   3. Cool Down (2 minutes):
      1. Gentle stretching, focusing on arms, legs, and back.

Show Off Your Costumes!

We can’t wait to see your spooky strong workouts and amazing costumes! Snap a picture or record a video of your Halloween-themed workout at FITNESS PROJECT the week of Halloween, and tag us using #MyFitnessProject for a chance to win a FREE Month of Dues. Let’s make this Halloween both fun and fit!