Workout of the week: 25-min full-body Halloween workout

13th October 2025

ALL LEVELS / full-body Halloween workout / 25 minutes

Equipment: Dumbbells & barbell

BUH! Halloween is coming up fast. So, forget the endless candy bowls and scary movie marathons — we have something more terrifying than any haunted house: a workout that will make your muscles scream.

Costumes are optional, but courage is required for this full-body Halloween workout. It consists of 5 exercises, to be performed in 4 rounds, 40 seconds on with 20 seconds rest between each exercise. Rest 1 minute between rounds. In total, this will take you 25 spooky minutes to complete.

Exorcise the devil press
The living DEADlift
Zombie lunges
Skull crusher
Spider crawling push-up

Ready to haunt this workout?

WORKOUT SETUP

5 exercises
40 seconds on, 20 seconds off
4 rounds
1-min rest between rounds
25 minutes
Equipment: Dumbbells & barbell

WORKOUT EXERCISE LIST

4 rounds

1 – EXORCISE THE DEVIL PRESS

40 sec on, 20 sec off

Place two dumbbells on the floor roughly shoulder-width apart from each other.
Engage the core and perform a slow burpee to grab the handles of each dumbbell. Your chest should touch the floor.
Jump explosively to your feet, never taking your hands from the dumbbells, and snatch them from the floor.
Finish the move by locking them over your head, with your body fully stretched.
From there, and while holding the dumbbells, get back on the floor for a burpee and repeat.

2 – THE LIVING DEADLIFT

40 sec on, 20 sec off

Stand behind the bar with your feet hip-width apart. Feet should be close to the bar.
From here, bend your knees slightly and push your hips back to bend down and grab the bar, keeping your back straight. Once you have the bar, keep your back straight, engage your core, and drive your hips forward and up, returning to a standing position. Keep the shoulder and core engaged during the movement.
When you have a full hip extension, keep everything engaged as you slightly bend the knees and reverse the move to lower the bar (either back to the floor or a low hang position).
Repeat for desired reps or time.

3 – ZOMBIE LUNGES

40 sec on, 20 sec off

Stand tall with your feet hip-width apart and arms extended straight out in front of you, shoulder height.
Step forward with your right leg into a lunge, lowering until both knees are at 90 degrees. Keep arms extended throughout.
Push off your back foot and step forward into the next lunge with your left leg.
Keep alternating legs as you walk forward.

4 – SKULL CRUSHER

40 sec on, 20 sec off

Lie on a bench, holding one dumbbell with both hands above your chest.
Keeping your upper arms still, bend your elbows to lower the dumbbell toward your forehead.
Extend your elbows to press the weight back up.
Repeat.

5 – SPIDER CRAWLING PUSH-UP

40 sec on, 20 sec off

Start on all fours, hands under shoulders, knees under hips.
Walk your hands forward until your body is in a plank position.
Perform one push-up, keeping your core tight and elbows close.
Step your feet forward, bringing your knees back under your chest to return to all fours.
Repeat the sequence.