Great tunes… instructor in costume… a pumpkin… and lots of sweat! If you missed MCC's first annual 'real' Hallowe'en workout, it was fantastic! Technically we did workouts last year on Hallowe'en but I wasn't dressed up and we didn't have the spooky tunes pumpin'… so it doesn't count!!
The Hallowe'en Workout, 2012 Edition
Part 1: 31s. Obviously, you know why we had to do 31 reps of each of these!! These 5 actions were done with our best technique but in the shortest time possible.
31 jumping jacks
31 Spiderman climbs
31 push ups
31 angry ball
Part 2: Cardio intervals (bike or treadmill): 31 seconds "ON", 15 seconds "OFF" – 6 rounds
Part 3: Strength training pairs of the following Hallowe'en-inspired and multi-joint/massive action exercises!
1. Pumpkin rotation lunges
2. Ball-based skull crushers
4. TRX pull ups… not Hallowe'eny but brutal, so they're a perfect fit for this workout!
5. "Scared black cat" aka plank with a cat "crunch"
6. "The Treat Bowl" aka lunge+curl+press
7. "The Witches Cauldron" aka the pot stir plank on the ball
8. Squats with pumpkin swing
Part 4: Pumpkin pass squat – Group drill
All participants stood in a circle (facing in to the middle) with about 2-3 feet separating each person. Everyone assumed their best-depth squat position as an 8 lb pumpkin was passed around the circle 3 times! If anyone stood up before the pumpkin made it's way around, we would have started again!! As a bonus, we changed directions and went around the opposite way! Well done everyone!!
Our Hallowe'en Workout Soundtrack: based on your requests and my favourites!!
Warm up: Ghostbusters (Ray Parker, Jr.)
31's and cardio intervals: Enter the Sandman (Metallica) and Ghosts 'n' Stuff (deadmau5)
The strength training circuit: Disturbia (Rihanna), Hungry Like the Wolf (Duran Duran), Thriller (Michael Jackson), Beautiful Monster (Ne-Yo), Scream (Usher), Time Warp (Rocky Horror Picture Show Soundtrack), Superstition (Stevie Wonder).
Cool down: Monster Mash (Bobby "Boris" Pickett)
Thanks for a great night everyone!