skip to Main Content

The Halloween Workout

by: Brandon Richey–Get Free Updates And Training Guides Here

The Halloween Workout

Halloween is a fun time of year. I mean let’s face it, it’s the only time of year we can run around getting away with being creepy and who doesn’t like that? Ok, maybe that statement was a bit creepy, but who cares? Today’s workout is themed after Halloween. Whether your purpose is to burn off the extra calories from all the candy, or to make sure you’re fit enough to escape the grasp of Michael Myers you’ll appreciate this workout. 

The Halloween Workout

Warm Up:

Rolling “V” Stretch: 5

A Skips: 15 R&L Legs

B Skips: 15 R&L Legs

Kettlebell Static Groin Stretch: 10 With A Pause At The Bottom Of Goblet squat

Shoulder Warm Up: Palms To Face; Palms To Head–15 R&L Arms

Power And Conditioning For Escaping Crazed Masked Killers. Note: Equipment–Jump Ropes, Jam Medicine Balls, Hard Bounce Medicine Balls

Jumping Jacks: 3×50

Jump Rope Skips: 2–3 Minute Rounds

Medicine Ball Power Throws To Run: 3×6 Note: Use a 10 to 20 lb. sand filled ball. Throw as far over the head as possible and run to the ball to immediately throw back in the opposite direction. 

Rotational Medicine Ball Slams: 3×6 Right and Left sides. Note: Use a solid wall or surface to throw the ball. Make sure you rotate through the hips pivoting the front foot. A sand filled ball can be used, but if a hard bounce rubber ball is used back away from the wall and catch the ball on the first bounce coming back. 

Jump Medicine Ball Slams: 3×6 Note: Use a 10 to 16 lb. sand filled ball. Catch on the first small bounce. 

Strength And Mobility For Fighting Off Creepy Dudes With Hockey Masks And Chainsaws! 

Deadlift: 5×5 

Front Squat: 3×4

Superset Hindu Push Ups: 3×8

Kettlebell Swing, Clean, Press: 3×3 Right and Left Sides Heavy. 

Single Arm Farmer’s Walk Totes: 4 Sets of 30 yards with right and left arms. Note: Use either a heavy dumbbell or kettlebell for the totes. Resist leaning to one side since you are only carrying the load on one side. Keep your shoulders square and keep the weight AWAY from your sides. 

The 4-Point Hip Attack For Mobility


Related Articles: 

The Zombie Killer Workout

The 007 Workout To Kill

The Indiana Workout

The Warrior Workout

The Predator Workout

The Halloween Workout



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

Leave a Reply

Back To Top
Sign Up To Get All The Latest Deals And My BRF Strength Newsletter!

Brandon Richey Fitness Will Never Share Your Information With Anyone
Free Innovative Conditioning Guide!

Just Enter Your Name & Email & Access My Guide