Don't let the abundance of Halloween candy lead to extra weight gain this trick-or-treat season. Sneak in some extra frighteningly fun fitness activities as you walk your trick-or-treaters around the neighborhood Halloween evening. Here is how to do it:
- Before heading out, do a light 5 minute warm-up. Then perform one set of Pumpkin Plie Squats (see exercise description below).
- Designate each stop at a house as a mini exercise station. While you are waiting for your child to get a treat, perform one of the exercises pictured below.
- In between stops, alternate a light walk with the Dracula Dash (a brisk walk). For instance, between the first and second homes do a light walk. During the second and third homes do the Dracula Dash. Repeat the sequence for subsequent homes.
Pumpkin Plie Squat: works inner and outer thigh, buttocks, core stabilizers, and outer shoulder muscles
Step One: Stand with your feet greater than shoulder-width apart and your toes pointing outward. Hold a small carving pumpkin in front of you, just below your waist.
Step Two: While keeping your back straight and tightening your abdominal muscles, bend at the knees. At the same time, lift the pumpkin up to the level of your chest. Hold for a count of two. Slowly return to the starting position while tightening your buttocks muscles. Perform one set of 10 repetitions.
Jumpin' "Jack"-O-Lanterns: increases heart rate while working hip, thigh, calf, shoulder, and back muscles.
Step One: Stand with your feet together and your hands to your sides.
Step Two: Slightly jump while moving your feet to a distance greater than shoulder-width apart. At the same time, bring your arms over your head and clap your hands.
: Slightly jump again, this time bring your feet back together and your arms back to your sides. Repeat sequence for one set of 10 repetitions.
"BOO"tie Buster: works buttocks, thigh, and hip muscles.
Step One: Stand with your feet together and your toes pointing forward. Assume the squat position by slightly bending your knees. Your arms should be at your sides, bent at the elbow.
: Raise yourself out of the squat position while lifting and pushing your right leg behind you. Tighten your buttocks muscles as you lift your right leg. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 1 set of 5-8 repetitions per leg.
"R.I.P."pin'-Good Body Blaster: works upper arm, shoulder, upper back, abdominal, thigh, and buttocks muscles.
Step One: While holding your trick-or-treater's bag of collected candy in your right hand, stand with your feet about shoulder-width apart and your knees slightly bent. Tighten your abdominal muscles and bend forward at your hips while keeping your back straight.
: While rotating your torso to the right, raise the bag of candy to the level of your hip. Your elbow should be pointing toward the sky. Hold for a count of two. Repeat. Perform one set of 5-8 repetitions per arm.
At the end of the trick-or-treating session, make sure to cool-down for about 5 minutes, such as a slow walk.
Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.
Labels: fitness fun, Halloween, jumping jacks, plies, squats