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Spooky Superset Workout

Spooky Superset Workout | Mollie Martin | Expert Articles | 10/27/2014

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Here’s a fun Halloween-inspired workout to get your blood flowing! This is a superset workout, so pair the exercises together with no rest in between sets. This gives you an opportunity to save time, increase intensity, make things interesting and overload your muscles. Set a timer or watch the clock for 45 seconds each exercise. After you do four sets of each, give yourself a minute to recover and grab some water before your next spooky superset.

Mummy Sit-ups

sit-ups

Begin by lying on your back with legs straight and hands on thighs; inhale. Engage the core and slowly sit up while gliding the fingers down toward the knees and exhaling. Sit up straight into a tall posture with shoulders back; inhale. Slowly return to the starting position while engaging the core and exhale.

Frankenstein Walk

frankenstein walk 

Stand upright, lift your right foot straight up into a Frankenstein kick and then step down into a lunge. Be careful to keep your knee over your ankle, your hips and shoulders squared off with your front leg, and your arms away from your body. Continue lowering your body to a comfortable position or until your front thigh becomes parallel with the floor; avoid driving your hips forward. Keep a tall posture with shoulders back and core engaged. Firmly push off the front leg, activating both your glutes and thigh muscles to return to starting position. You may add hand weights to hold out in front of body for increased intensity.

REST for 1 minute and start a new superset.

Ghost Fliers

fliers

Lie on your stomach on a mat or the floor with your legs and arms outstretched. Point your toes and reach your arms overhead. Relax your neck and align your head with your spine. Exhale while engaging the abdominal and core muscles to stabilize your spine and slowly reach the legs away from your torso until they lift off the ground; raise your arms off the ground. Slowly reach your right arm to your right knee and follow with your head while keeping your legs straight; return to starting position. Do not allow your head to drop to the floor. Gently exhale and lower your legs and arms before bringing the left arm to the left knee.

Spider Plank Push-Ups

plank push-ups

Assume a prone plank positions, with hands shoulder-width apart and feet together. Drop down into a push-up while drawing the right knee toward the right elbow. Keep the body as flat as a plank and push yourself back up into the prone upright position. Repeat the movement on the right side. Remember to breathe out while pushing up (the concentric phase) and in during the muscle-lengthening (eccentric) phase.

REST for 1 minute and start a new superset.

Skeleton Jacks

skeleton jacks

Begin with knees slightly bent and explode up into the air into a jumping jack. Extend limbs outward and be sure to land softly and recoil to gain strength for the next rep.

Count Dracula

rotating planks

rotating planks

Begin in a prone upright plank with hands shoulder-width apart. Hold for one second and rotate to a side plank, with the left hand in the air and the right hand planted on the floor. Count for one second and rotate into a supine plank facing the ceiling. Be sure to keep the neck aligned neutrally with the spine and the glutes and core engaged to avoid sagging. Count for one second and rotate to a side plank with the left hand planted on the floor and the right hand in the air.

REST for 1 minute and start a new superset.

Full Moon

sumo squat

Begin in a wide sumo squat position, with feet at a 45-degree angle and knees are over the ankles. Squat down until the knees are parallel to the ground and hold. Starting with your hands in between your legs, begin a slow-motion circle up and over your head and back down. Switch direction after the full circle is completed. You have the option of adding weight for the deltoid circles as long as you maintain proper form throughout the movement.

Creepy Crawlers

creepy crawlers

Lie supine on all fours in the middle of a 5-cone web. Crawl at a 45-degree angle to the first cone, squaring your hips with the wall the entire way. Return to the starting position and repeat with the remaining four cones. Remember to keep your hips up and your elbows slightly bent to promote muscle activity and avoid joint tension.


It is important to note that every individual’s fitness level is different and we recommend using the ACE IFT Model to provide customized fitness programs and progressions to your clients.