October 31, 2019

Ghoulish Core Workout {Happy Halloween!}

Ghoulish Core Workout {Happy Halloween!}

A very Happy Halloween everyone! I finished up a fun and festive core workout with my corporate group that I teach on behalf of Excellence in Exercise just a little while ago. It was ghoulishly good enough to share with you all! I’ve also got the full video up on Instagram and Facebook if you want to see the moves in motion.

This scheme is one a few of us trainers really enjoy using for a class setting since we can easily adjust it based on how long we have for that particular workout. Tabatas can be brutal if you really go after it, but timed workouts also allow people to work at their own pace if they need to slow it down. Each of the following 8 moves we did for a full Tabata (8 rounds of 20 seconds work with 10 seconds rest) before moving to the next. There are tons of free Tabata timers you can download to easily set the clock and get your core burning!

Candy Snatchers

Elevate your feet or leave them down for a modification, then twist side to side engaging your obliques and keeping your back straight.

Dead Bugs

Start on your back with arms extended and knees bent to a 90-degree angle with the feet off of the floor. Alternate extending one arm along with the opposing leg, rotating back and forth between sides. Try to keep the non-working arm and leg still!

Chops

On your back, extend both arms and one leg while the other leg stays bent with the foot on the ground. Crunch up using your abdominal muscles to bring the hands and feet toward each other. Repeat the move on the other side and continue side to side for the duration.

Plank (You know, for your coffin 😜)

Elbows in line with shoulders, straight line through the body. Squeeze your butt, tuck your hips in and contract your entire core to be solid as a piece of wood! 😉

Downward Werewolf

Start in high plank, then push your hips back like you are going into a downward dog…errr…werewolf and reach your hand toward the opposing ankle. Drop back into high plank, then repeat on the opposite side. Alternate sides each repetition.

Spiderman Plank

Again, start in high plank. Draw your left knee up and out toward the left elbow. Return to the start then repeat on the opposing side. Alternate sides, trying to maintain a strong core with little wobbling from side to side.

Stir the Cauldron

Tough to try to get a picture of, so check out the video if you need a better idea. Start in a plank on top of a stability ball, then proceed to perform a stirring motion on top starting clockwise then going counterclockwise on the second interval. Hips should stay level so that the arms and shoulders are the only things moving.

Body Saw

Similar to the move above, but instead of making circles move your elbows front to back for a “sawing” motion. Guaranteed to “rip” up your ab muscles. 😉

Of course you have probably seen most of these moves before, but I thought it would be fun to stick with the theme to put a spooky twist to the workout. If you have to go to work on a holiday, you might as well have some fun!!

*Please make sure to consult your physician before starting a new workout regime. This workout is intended for fun and not a prescription for a guaranteed six-pack.

Instagram Video Version

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