Zombies, ghosts and witches came out to play to have some Halloween fun last night. Even though these spooky characters are traditionally the scariest thing of all throughout this holiday, there are some unwanted creepy crawlies that also exist from the oh-so-sweet candy that you devoured. Counting your calories can leave you in a fright, wishing they could be sent straight to their grave.
Trick your treats and send those calories from the Halloween sweets to their casket. As an Orangetheory Fitness trainer I have five exercises that are sure to terrify unwanted weight and provide fantastic results.
- Romanian Deadlifts
Romanian deadlifts are the ideal exercise for stubborn fat on your glutes, leaving the unwanted fat having nightmares. To begin the exercise, you will choose your dumbbell weight preference, starting with them on the ground. Your feet should be shoulder-width apart as you lean over to lift the dumbbells. Keeping your back flat and straight, you will stand up with your weights and then slowly lean back down towards the ground. This movement concludes to one rep, and it is recommended to do two sets of ten reps to not strain any muscles.
- One-Arm Curl and Press
To start this exercise, you will need a dumbbell, which works both the bicep and shoulder muscles of your arms. To begin, you will choose which arm you would like to start with and curl the dumbbell up to your shoulder. You will then extend the dumbbell away from your body to press it into the air. Next, you will lower it back down towards your body to count as one rep. Three sets of 15 reps are recommended for each arm. After this workout, your arms will look deadly.
- Jack Knife Sit-Ups
Jack Knife sit-ups provide your entire core a thrilling workout that will leave you sore for days. To start, you will lay flat on your back with your arms and legs extended in opposite directions from each other. You will then bring your legs and arms up in the air to meet, which will naturally curve your body into a “V” position. This single sit-up consists of one rep, and it is recommended to do two to three sets of 15 reps, resulting in killer abs.
- Burpees
Burpees are the ultimate full-body workout, working the core, arms, legs and chest. You will start in a squatting position, while your hands are placed on the ground. You will then kick your feet back, lower yourself down into a pushup, pop back up to return to a squat, then stand with a jump and repeat. This entire movement is considered to be one rep, and ten burpees are recommended for three sets.
- Lunge Pop-Ups
To begin this exercise, you will start in a lunge position on whichever leg of your preference to start. You will then jump up out of that lunge straight into the air. Once you come back down, you will then repeat with the same leg. This will be one rep and it is recommended to do three sets of 15 reps for each leg. This fat burning workout will leave your legs looking boo-tiful.
Mario Garcia is an NSCA certified personal trainer with more than ten years of personal training experience. He has trained rehabilitation clients, health enthusiasts and fitness competitors. Currently, he is the head trainer at Orangetheory Fitness Scottsdale.
