A little magic is never a bad thing. Presumably, you have already carved the pumpkin, decorated the house with a spider web and baked bizarre cookies (those in a shape of a human eye). What’s left? Treat yourself to our spooky workout – and get ready to beat the zombie apocalypse. Or, at least, to the New Year’s Eve fatal dress.
Spooky Fitvize Workout
1. The Spine Stretch: Zombie Style
Stand tall with your feet hip-width apart. Inhale and lift your arms forward (parallel to the floor). Keeping your abdominals engaged, exhale as you lengthen your spine to curve forward (you are going for a deep C-Curve).
This exercise elongates the spine, relieves lower back tension and improves spinal flexibility.
2. The Roll Down: Dead Uprising
Stand tall with your legs hip width apart. Take a deep inhale and pull your abs in to your spine. While exhaling put your chin to chest and smoothly and carefully roll down, vertebra by vertebra, trying to relax all your body. Remain hanging passively for a few seconds and while exhaling roll up, bone by bone, stretching your spinal column out and holding your belly button close to spine.
This exercise beautifully elongates your back muscles and, therefore, ensures they are in balance, preventing muscle stiffness and lower back pain.
3. Be My Ghost
Challenge your balance: stand on one leg and hold this pose for 30-45 seconds (on each side). Try doing so with your eyes closed. Keep your core muscles engaged to make it through.
Researches show, the ability to balance on one leg is an important test for brain health: a good sense of balance increases the chances of longevity (and we aim for immortality, of course).
4. Walk Discreetly Away OR Downward-Facing Dog with Hamstring Stretch
Begin on your hands and knees. Carefully lift your pelvis to reach the position in the picture. Keep your knees initially bent to lengthen the spine, taking the hips up and away from you. Then if possible; straighten the legs, while maintaining the length in the spine. Now try to “walk away” with your arms (keep you feet pressed to the floor).
This exercise strengthens all your body and relieves stress.
5. Or Just Run: The Crossover Running Plank
From the plank position, try to reach each elbow with the opposite knee. Keep your hips parallel to the floor. Aim for 50 repetitions in a row – and you have a great cardio workout for all your body.
6. The Butts & Guts
One more modification of plank: from the plank position lift one leg up, keeping your abdominals deeply engaged. Keep your hips parallel to the floor, then alternate legs. Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) to avoid extra tension on your shoulder joints. Keep in mind that your head should be in line with your back all the time.
The name of this exercise speaks for itself 🙂
7. And remember: there is always time to Get Your Butt in Shape
Start in a downward dog position (see above). Shift weight to left and extend right leg to right. Lift right leg up and over, creating a semi-circle, lowering on a diagonal behind left leg. Retrace the circle with right foot. That’s one rep. Do two sets of 20 reps on each side.
With this exercise you’ll be the cutest pumpkin in the nearest time!
Have a scary good time and check out our Youtube Channel for more inspiration!