THE PULSE

Looking for a fun way to get fit this spooky season? Grab your boo and try these Halloween-inspired workouts. Whether you're dodging ghosts or lifting pumpkins, these moves will have you and your workout partner feeling fang-tastic! 

Ghoul Gains (3 sets) 

• Dumbbell Goblin Squats: 12-15 reps  
• Kettlebell Walking Deadlifts: 12-15 reps. 
• Dumbbell Undead Overhead Press: 12-15 reps. 

Medicine Ball Pumpkin Tosses (2-4 sets) 

• Squat Pass (1 minute) 
• Chest Bounce Pass (1 minute) 
• Rotational Pass (1 minute) 

Creepy Core Circuit (2-4 sets) 

• Plank Hi 5's (1minute) 
• Zombie Walking Planks (1 minute) 
• Marching Hip Bridges (1minute) 

Detailed Instructions  

Ghoul Gains 

Equipment: Dumbbells and kettlebells 

Set up: 3 exercise stations for each partner to alternate between, resting while the other works. 

How to: 

• Each partner completes all three exercises in 3 sets. 
• Rest for 1 minute between sets. 
   

Medicine Ball "Pumpkin" Tosses 

Equipment: Medicine balls 

Set up: Stand facing your partner, about 5-6 feet apart. Perform the exercises for 1 minute each while passing the medicine ball back and forth: 

Squat Pass: Both partners squat down and pass the ball at the bottom. 

Chest Bounce Pass: Stand upright and pass the ball by bouncing off the floor to your partner. 

Rotational Pass: Hold the ball at chest level, facing to the side, rotate through your hips and pass it back and forth. 

How to: 

• 1 minute for each exercise, 15 seconds to transition. 
• Repeat the circuit 2-4 times 

Creepy Core Circuit 

Equipment: Floor Mats 

Set up: Both Partners complete 60 seconds of each exercise together 

Plank Hi 5's: Both partners hold a plank on the elbows, while alternating high 5's to the other partner. 

Zombie Walking planks (Inchworms): Start standing, bend at the hips and place hands on the floor. Walk your hands out to get into a tall plank position. Walk hands back and extend hips to come back to standing. 

Marching Hip Bridges: Lay face upward on the floor, feet down on the ground, bringing your heels towards your hips. Extend your hips upward into a bridge, and hold. Slowly lift one foot off the ground, hold, and replace. Repeat on the other side, alternating back and forth. 

How to: 

• 1 minute for each exercise, 15 seconds to transition. 
• Repeat the circuit 2-4 times.