Killer Halloween workout - Shock your abs

Give your abs a shock with our halloween inspired Abs workout. 

Scared? You should be!! 👻  


The workout

The workout consists of 4 Abdominal exercises.

Complete 10 repetitions of each exercise before moving onto the next. Rest for 15 seconds between exercises.

Complete 3-4 full sets.

Finish off the workout with 15-20 minutes of suicide drills (optional).

Total workout time  25 - 30 minutes


The exercises


1.) DEAD BUG

Muscles targeted - Abs

dead bug.gif

How to:

1.) Begin by lying on your back with your hands pointing directly upwards.

2.) Bring your feet, knees, and hips up to 90 degrees.

3.) Extend one leg, straightening the knee and hip to bring the leg just above the ground.

4.) Return the working leg to the starting position.

5.) Repeat on the opposite side.

Dead bug instructional video 
 

2.) AXE CHOPS

Muscles targeted - Abs

oblique twists.jpg

How to:

1.) Connect a standard handle to a cable pulley machine.

2.) With your side to the cable, stand at arm’s length away from the pulley. Your outstretched arm should be in line with the cable.

3.) With a hip width stance, grab the handle with both hands. Your arms should be fully extended.

4.) In one smooth motion, pull the cable down and across your body to your front knee while rotating your torso. 

5.) Slowly return to the neutral position in a slow and controlled manner.

7.) Repeat for 10 repetitions and then switch sides.

Tip: Focus on maximal torso rotation. Keep your abs engaged throughout the entire exercise.

Axe chop instructional video

If you do not have access to the gym, perform the medicine ball version instead.
 

3.) JACK-KNIFE

Muscles targeted - Abs

jack knife.jpg

How to: 

1.) Begin by lying on your back, with your arms outstretched behind your head. 

2.) Contract your abs and "fold" in two, bringing your arms and legs together to meet in the centre. 

3.) Slowly lower back to your starting position and repeat. Note: Keep your limbs as straight as possible throughout the entire movement. This will allow for better ab contraction.

Jack-knife instructional video 


4.) SPIDER CRAWLS

Muscles targeted - Abs, chest, shoulders, triceps.

spider crawls.jpg

How to:

1.) Begin in a press up position on the floor. 

2.) Initiate the movement by raising one foot off of the ground. Rotating externally, bring your knee as close as possible to your elbow.

3.) Return to the starting position and repeat on the opposite side.

Spider crawls instructional video

SUICIDE RUNS

Muscles targeted - Full body

suicide runs.jpg

How to:

Set up 3-5 markers roughly 5 metres apart.

Begin at the starting line and sprint to the first line or marker. Touch the marker with your hand and then sprint back to the starting line. Sprint to the second line or marker immediately; touch the second marker and sprint back to the starting line. Continue the pattern until you have run to all of the lines. That is one set.

Aim to perform suicide runs for 15 - 20 minutes, completing as many sets as possible within the time frame. Recover from each set with one to two minutes of walking or light jogging.

Suicide runs instructional video

Good luck and happy Halloween. 


Other fantastic exercises with spooky names: Skull crushers, deadlifts

Related articles: How to get a six pack, The sit up 

For more fantastic articles on the A-Z of health and fitness, check out the our blog.