HallowLEAN workout

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I feel extra excited for Halloween this year. This time last year, I was certainly excited for our due date and to FINALLY meet P, but was feeling pretty uncomfortable.

Blast from the past:

Pumpkin and belly

Halloween itself was a bit of a blur, but it was a pretty special one since P was home with us and the entire family was together. I love looking back and reading this post, and am excited to plan out the girls’ Halloween costumes. We’ll be heading to Betsy’s for the usual Halloween festivities, and my madre, Trevor (my brother) and his girlfriend will be in town. I can’t wait.

For today, I have a festive Halloween-inspired workout for ya. The only spooky thing about it is how much you’ll be sweating when it’s over. 😉 This is a combo of strength and cardio, so the cardio blasts can increase total calorie-burning potential and keep your heart rate elevated during the muscle-building strength. This is my favorite way to work out. Circuit workouts fly by, and I’m sweaty and triumphant when it’s over.

Please let me know if you give it a try!!

HallowLEAN Circuit Workout! A fun, short and effective workout combining strength with cardio blasts. fitnessista.com

HallowLEAN Circuit Workout Exercises and Form Cues

(As always, talk with a doc before making any fitness changes. Honor your body and modify as needed.)

Warm up, 5-7 minutes, moderate cardio of choice: go for a brisk walk, jog, star climb, row, jump rope, or hop on the elliptical)

Side lunge (right) to biceps curl: for this one, make sure you take a big step out with your right leg (holding a pair of dumbbells), and that you right foot angles out 45 degrees. (Your left leg stays straight and strong; toes point forward.) Think about sinking your hips down and back into your lateral lunge as you keep your core tight and your chest lifted. Exhale to step back to center, and perform one biceps curl. That’s one rep.

Side lunge (left) to upright row. Complete the same lateral lunge, stepping out with your left leg this time. As you step back to center, complete one upright row. Make sure that your elbows are the first to rise, and the dumbbells stop at mid chest level.

Cardio blast: side-to-side lateral lunges, 45 seconds. Ditch the weights, and complete your lateral lunges, moving side to side, as quickly and as safely as possible. 

Squat press: holding a pair of dumbbells, keep your chest lifted and your weight in your heels as you squat down and back. Exhale and squeeze your booty to rise, and perform an overhead press at the top.

Squat to press

Be sure to smile like you’re reaaaaallly happy to be pressing these weights overhead.

Triceps dip

Triceps dip: for a more challenging version, place a flat plate on your legs. To modify, bend your knees. As you complete your dip, make sure that your elbows stay pointing straight back, keep your chest lifted, and shoulders down. 

vertical jump

Vertical jump to tuck jump, 45 seconds. Be sure to land with soft knees and exhale to spring up. Feel free to eliminate the jump (calf raise instead) or to add a tuck jump to make things more intense.

Spinal balance

Push-up to balance, 1 minute. After you complete a push-up (on your knees or toes), come into a balance position (pictured above: opposite hand and leg raised). Keep both hips pointing down, your core engaged, and your neck long. Lower your arm and leg down, push-up again, and balance on the opposite side.

plank with leg raise

Plank with leg raise and pulse (30 seconds each side). You can complete this in a modified plank (above), or a full plank on your hands, or with knees down. Raise one leg off the floor (keep that hip pointing down) and pulse that leg towards the ceiling. Take a quick break if you need it, and switch to the opposite side. 

how to do a burpee

Burpee, 45 seconds

Complete up to 3 total rounds. Also, feel free to break this up into sessions throughout the day!

What’s on the workout agenda today? Are you (or your kiddos or pets) dressing up for Halloween? I’d love to hear about your plans!

Have an amazing day.



*psst. If you’re following the fall fitness plan, this is a perfect workout to change out for Monday

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  1. Megan @ Skinny Fitalicious on October 6, 2016 at 7:30 am

    I’m loving this. You always have the best play one words for your workouts!

    • Fitnessista on October 6, 2016 at 2:28 pm

      haha thanks friend

  2. Fiona @ Get Fit Fiona on October 6, 2016 at 7:53 am

    Tuck jumps are always so tough for me, it’s hard to get my knees up high enough. Looks like a great workout though, I’ll give it a try over the weekend.

    • Fitnessista on October 6, 2016 at 2:28 pm

      tuck jumps are tricky but fun in their own weird way 😉 hope you have a great weekend!

  3. Cassie on October 6, 2016 at 12:21 pm

    No dressing up plans this year. Planning on holing up at the grandparents’ farm. Can’t wait to see what you find for your littles!

    • Fitnessista on October 6, 2016 at 2:28 pm

      that sounds like a blast!

  4. Jennifer on October 6, 2016 at 12:55 pm

    Oh this is exactly like the workout we did at Orange Theory this week, it’s a good one!

    • Fitnessista on October 6, 2016 at 2:27 pm

      i wonder if the moves vary by studio; i’ve never done quick lateral lunges, tuck jumps, or push-up to balance at OTF. i wish they’d include them!

      • Jennifer on October 7, 2016 at 11:18 am

        They actually do! We have a couple locations and they are all doing different things.

        • Fitnessista on October 7, 2016 at 11:21 am

          that’s so cool. i don’t know why i thought the workouts were given by corporate and were the same for each studio each day

          • Heather @ Life In Leggings on October 7, 2016 at 8:33 pm

            Hiiii! Just happened to see this – yes, all OTF studios are given the same workout by corporate for the day, but trainers have the freedom to modify the exercises as they see fit … which a lot of them do 😉 Looks like a good one!

  5. Sara on October 6, 2016 at 5:56 pm

    This is a great workout! Did this after walking my dog and it was a great combo 🙂 I live in an apartment so I switched the tuck jumps for jumping lunges. In retrospect, I’m not sure if it was any quieter haha. Thanks!

    • Fitnessista on October 6, 2016 at 9:33 pm

      hahah! glad you liked it 🙂

  6. erin @Serindipity1214 on October 6, 2016 at 6:12 pm

    I love Halloween! The “Halloween Champ” teacher at my school asked my friend and I to join her as the Sanderson Sisters from Hocus Pocus! We didn’t know what we signed up for when we went shopping for our costumes with her! Can’t wait to see what the kiddos say about our costume! She’s super intense and gave us “talking points” and mannerism guides.

    • Fitnessista on October 6, 2016 at 9:33 pm

      AHHHH no way. that is awesome! which one are you?!?

      • Erin on October 7, 2016 at 5:02 am

        I’m Sarah Sanderson!

  7. Fiona MacDonald on October 7, 2016 at 5:31 am

    Oh this workout looks awesome! Tuck jumps aren’t my fav but love that you gave other options too! Adding it to my workout list! 🙂

  8. Kelli @ Hungry Hobby on October 7, 2016 at 8:20 am

    So many great workout photos from over the years! This year I’m so not into giving out candy, I think the hubby and I are going to make it a date night. Not sure what to do with the pup though, don’t want her to get nervous in her kennel.

  9. Tiffany on October 7, 2016 at 6:53 pm

    Great workout! Worked my way through 3 rounds this morning and felt nice and sweaty. Good combo of cardio and strength targeting total body. I’ll be feeling it tomorrow I bet! Thanks!

  10. Jennifer on October 8, 2016 at 5:42 am

    Yesterday was an off day on hotober and I ended up trail walking with a mommy group I’m in and then doing relaxing stretch before bed. My son LOVES Halloween so he plans out his costume months in advance (he’s 5 lol) this year he is star wars obsessed so he’s being kylo ren. We may dress up with him…we will see. I am a makeup artist so I will at least have to do some fun makeup 🙂

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