If you can’t wait to do the Monster Mash, then curl up with a bowl of Trick-or-Treat Trail Mix to watch Hocus Pocus, this workout’s for you. While you bide your time until a night of costumes and candy, there’s no better time than now for a quick sweat session that will put you in a spooky state of mind.
We Halloween-ified these five moves from DailyBurn 365 to make this workout a verifiable fright fest.
5 Moves to Unleash Your Inner Monster
1. Flying Witch
It’s not about how fast you do this move, but rather concentrating on activating your shoulder, back and glute muscles while you do it.
How to: Lie flat on the ground, chin lifted (a). Raise right arm and left leg simultaneously, squeezing your left glute and right shoulder to elevate your limbs (b). Lower down and repeat on opposite side. Continue for 60 seconds.
2. Pouncing Black Cat
Like a cat leaping onto a broomstick, use your core and legs to propel your body forward. Modification: Lower down on your knees if necessary.
How to: Get down on all fours, hands under your shoulders, knees under torso (a). Lift your knees one-inch off the floor, coming up onto your toes (b). Bend your knees to move your butt back towards your ankles, sinking back into your hips and extending your arms (c). Push back until your shoulders are over your wrists, keeping knees off the ground for the entire time. Repeat for 60 seconds.
3. Creepy Crawl
The key to this crawl is keeping your body weight balanced between your arms and your legs.
How to: Get down on all fours, hands under your shoulders, knees under torso (a). Lift your knees one-inch off the floor, coming up onto your toes (b). Lift your left hand and right foot to walk forward about six-inches, then bring them back to starting position (c). Repeat on opposite side. Continue for 60 seconds.
4. Zombie March
Zombies may be stiff but you’ll work your core and inner thighs with this hip-opening move.
How to: Plant your left foot on the ground (a). Reach your right leg out to the side, and then circle it forward, keeping a tall spine and open chest (b). Repeat on opposite side, continue alternating for 60 seconds.
5. The Beast
Prepare to pounce with this exercise that challenges your core. If your knees hurt a little, that’s normal — it just means your quads are extra tight. Try this foam rolling move to loosen ‘em right up.
How to: Get down on all fours, hands under your shoulders, knees under torso (a). Keeping your back flat, push down into the floor with your hands to lift your knees about one-inch off the floor, coming up onto your toes (b). Hold for 60 seconds.
Can’t get enough of these moves? Head to DailyBurn.com/365 for new workouts every day, live at 9 a.m. ET.