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Fall Festivities: Top Halloween Exercises

The air is crisp, and fall is here. We have come to supply you with spooky exercises for the best time of year. Grab your ghosts, goblins &  gourd, it is Halloween time! While ghosts and ghouls may cause some fright, your workout doesn’t have to! Prepare for the fun fall festivities by trying these “Top 7 Haunted Halloween Exercises “. 

Top 7 Halloween Exercises 

  1. Scaredy Cat ( Cat-Camel)

While on your hands and knees in a crawl position, raise up your back and arch it towards the ceiling like a scared cat. Next, return to a lowered position and arch your back in the opposite direction looking up to the ceiling letting your back sink, and raising your chest.  Repeat 10x in each direction, holding the stretch for 5 seconds. 

2. Frankenstein ( Toe Touches): 

toe touches

While standing tall, kick one leg out in front of you, as straight as you can. Take your opposite hand and reach for your toe.  Repeat on the other side for 10x on each side. 

3. Dead Bug/ Modified Deadbug:

dead bug

Lay on your back, bend your knees and let them rest on the table. Take a deep breath and on your exhale drop your rib cage to flatten your back and pull in your lower belly. (Think belly button to the spine). Lift both legs from the table with your hips and knees at 90 degrees. Keep your belly firm, extend out the opposite arm and leg without letting your back gap on the table.  Repeat 10x on each side. *If your back is aching or you are having trouble, keep your feet on the table, and with your belly firm, march your knee to your chest. 

spider crawl

4. Spider Crawl: 

Start in hands and knees position making sure to keep your hands under your shoulders and knees under your hips, lift your knees up slightly off the ground so you are in a crawling position. While maintaining good core control and shoulder stability crawl forward with opposite arm and leg and then crawl backward. Do this across the length of room 2x.  To challenge: Repeat the exercise going side to side.

monster walk

5. Monster Walks: 

Get into a mini squat position with your chest tall and butt back. Place a band around your thighs or lower leg. Step one foot out at a diagonal, then bring your other foot to meet and step out to the other side. Do this for the length of the room. Once you get to the end of the room, step backward and move back across the room.  Move the length of the room 3x. 

jump squat

6. Werewolf Pounce (Jump Squat): 

Start in a wide stance with your hands up like claws. Squat down, keeping your butt back and knees behind your toes,  and jump up into the air reaching your arms up overhead. As you are coming back down from the jump, lower yourself back down into the squat position and repeat.  Repeat this 10 times. 

star jump

7. Vampire ( Star Jumps):

Start in a narrowed stance with your arms in front of you. Move into a narrow stance squat, jump up extending your arms and legs out to the sides like a vampire ready to turn into a bat!  Repeat this 10x and perform 3 rounds through each exercise for a complete workout with a 1-minute rest break between each round. 


It is important that all of the above Halloween exercises are pain-free! If you find that you are consistently having pain prior to trying these exercises, consider seeking professional help from a physical therapist or doctor to figure out the cause of your pain. Physical therapy is a great resource in managing multiple conditions throughout the body and can help improve overall posture and body awareness. For more information on how Action Potential can help you, request an appointment today