No matter what your plans are this Halloween, cut back on the candy, and stay fit with these exercises that work so good it’s scary.

Do each of the following exercises, and take a one-minute rest after you’ve completed one full set. Then repeat for a total of four rounds: 

• 10 x wicked lunges (each leg)

• 20-second side plankenstiens

• 10 x scream squats

• 20-second plankenstiens

• 16 x boo-ty squats

• 10 x sugar-high step-ups

 

1. Wicked Lunges

From a standing position, step forward with your right leg and lower your left knee to the ground (or as far as you can go). Then drive out of your front heel to come back to standing. This counts as one rep. Switch legs for your next rep.

 

2. Side Plankenstiens

Start in a high plank position on your toes (or on your knees, if needed) and perform a standard push-up. At the top of the movement rotate onto your left side and simultaneously lift your right arm directly up into the air, turning your head as you go. Hold briefly and return to the starting position. This counts as one rep. Go straight into a rep on the other side.

 

3. Scream Squats (Jump Squats)

Stand with your feet directly under your hips. Slowly drop down into a full squat, taking your hips back and extending your knees out over your toes as you go. Then quickly drive up off your heels, lifting your feet off the ground in a jump. Keep your knees soft to land back in the starting position. This counts as one rep.

 

4. Plankenstiens

Place your elbows under your shoulders and extend your legs fully back. Keeping your shoulders relaxed, draw your belly button in towards your spine. Hold this position for up to 20 seconds. (If you feel any pain in your lower back, do this movement on your knees.)

 

5. Boo-ty Squats

Stand with your feet directly under your hips. Slowly drop down as low as possible into a full squat, taking your hips back and extending your knees out over your toes as you go. Then drive out of your heels to return to the start position.

 

Sugar-High Step-Ups

Standing about half a metre from a platform or bench, step up onto it with your right foot. (Make sure you place your whole foot on the platform.) Step back down and repeat with the other leg.