{"id":44823,"date":"2015-10-28T08:15:13","date_gmt":"2015-10-28T12:15:13","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=44823"},"modified":"2021-05-17T07:30:07","modified_gmt":"2021-05-17T11:30:07","slug":"365-halloween-workout-hocus-pocus","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/365-halloween-workout-hocus-pocus\/","title":{"rendered":"Hocus Pocus Your Workout: 5 Exercises to Try This Halloween"},"content":{"rendered":"
\"Hocus
Photo by Skitter Photo<\/a><\/figcaption><\/figure>\n

If you can\u2019t wait to do the Monster Mash, then curl up with a bowl of Trick-or-Treat Trail Mix<\/a> to watch Hocus Pocus, <\/em>this workout\u2019s for you. While you bide your time until a night of costumes and candy, there\u2019s no better time than now<\/em> for a quick sweat session that will put you in a spooky state of mind.<\/p>\n

We Halloween-ified these five moves from DailyBurn 365<\/a> to make this workout a verifiable fright fest.<\/p>\n

RELATED:<\/strong> What 100 Calories of Halloween Candy Looks Like<\/a><\/p>\n

5 Moves to Unleash Your Inner Monster<\/strong><\/h3>\n
\"The
GIF: DailyBurn 365<\/a><\/figcaption><\/figure>\n

1. Flying Witch
\n<\/strong>It\u2019s not about how fast you do this move, but rather concentrating on activating your shoulder, back and glute muscles<\/a> while you do it.
\n
\nHow to: <\/strong>Lie flat on the ground, chin lifted (a)<\/strong>. Raise right arm and left leg simultaneously, squeezing your left glute and right shoulder to elevate your limbs (b)<\/strong>. Lower down and repeat on opposite side. Continue for 60 seconds.<\/p>\n

RELATED:<\/strong> The 5-Minute Back Workout You Can Do Without Weights<\/a><\/p>\n

\"The
GIF: DailyBurn 365<\/a><\/figcaption><\/figure>\n

2. Pouncing Black Cat
\n<\/strong>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. <\/strong><\/p>\n

How to:<\/strong> Get down on all fours, hands under your shoulders, knees under torso (a)<\/strong>. Lift your knees one-inch off the floor, coming up onto your toes (b)<\/strong>. Bend your knees to move your butt back<\/a> towards your ankles, sinking back into your hips and extending your arms (c)<\/strong>. Push back until your shoulders are over your wrists, keeping knees off the ground for the entire time. Repeat for 60 seconds.<\/p>\n

RELATED:<\/strong> What\u2019s Worse: The Calories in Coffee or Candy?<\/a><\/p>\n

\"The
GIF: DailyBurn 365<\/a><\/figcaption><\/figure>\n

3. Creepy Crawl
\n<\/strong>The key to this crawl is keeping your body weight balanced between your arms and your legs.<\/p>\n

How to: <\/strong>Get down on all fours, hands under your shoulders, knees under torso (a)<\/strong>. Lift your knees one-inch off the floor, coming up onto your toes (b)<\/strong>. Lift your left hand and right foot to walk forward about six-inches, then bring them back to starting position (c)<\/strong>. Repeat on opposite side. Continue for 60 seconds.<\/p>\n

RELATED:<\/strong> The Dynamic Warm-Up You Aren\u2019t Doing (But Should!)<\/a><\/p>\n

\"The
GIF: DailyBurn 365<\/a><\/figcaption><\/figure>\n

4. Zombie March
\n<\/strong>Zombies may be stiff but you\u2019ll work your core and inner thighs with this hip-opening move.<\/p>\n

How to:<\/strong> Plant your left foot on the ground (a)<\/strong>. Reach your right leg out to the side, and then circle it forward, keeping a tall spine and open chest (b)<\/strong>. Repeat on opposite side, continue alternating for 60 seconds.<\/p>\n

RELATED:<\/strong> 10 Snack Hacks to Satisfy Your Most Evil Cravings<\/a><\/p>\n

\"The
GIF: DailyBurn 365<\/a><\/figcaption><\/figure>\n

5. The Beast
\n<\/strong>Prepare to pounce with this exercise that challenges your core<\/a>. If your knees hurt a little, that\u2019s normal \u2014 it just means your quads are extra tight. Try this foam rolling move<\/a> to loosen \u2018em right up.<\/p>\n

How to:<\/strong> Get down on all fours, hands under your shoulders, knees under torso (a)<\/strong>. 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)<\/strong>. Hold for 60 seconds.<\/p>\n

Can\u2019t get enough of these moves? Head to DailyBurn.com\/365<\/a> for new workouts every day, live at 9 a.m. ET.<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Who said Halloween has to be all about the candy? These five moves will get you in a spooky state of mind. Consider them your tricks before the treats. <\/p>\n","protected":false},"author":53,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[300,298,301],"tags":[289,281,341,355,100],"class_list":["post-44823","post","type-post","status-publish","format-standard","hentry","category-db365","category-db","category-workouts","tag-exercise","tag-strength-training","tag-tax1living-well","tag-tax2yoga","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/44823","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/53"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=44823"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/44823\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=44823"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=44823"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=44823"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}