Spooky season can’t end without a sweat session from Torque Fitness and Coach Kameron Johnson from KJFITCO. This month’s featured workout is focused on the lower body - training muscles for functional activities like running through corn mazes & devouring chocolate shaped like a pumpkin. Are you ready for the challenge?
This workout challenge requires minimal equipment & maximum effort. To enhance performance & prevent injury, a dynamic warmup is recommended.
When incorporating multiple pieces of low impact equipment during a workout, it's important to find a weight that is workable & challenging. If you're short on gym equipment at home, get creative or modify exercises.
Missing a Kettlebell? Pick up the nearest pumpkin & start moving!
- Equipment needed:
- Mini band
- KB/DB or 🎃/💀
- Plyo Box or step
This workout challenge requires minimal equipment & maximum effort. To enhance performance & prevent injury, a dynamic warmup is recommended.
When incorporating multiple pieces of low impact equipment during a workout, it's important to find a weight that is workable & challenging. If you're short on gym equipment at home, get creative or modify exercises.
Missing a Kettlebell? Pick up the nearest pumpkin & start moving!
- Equipment needed:
- Mini band
- KB/DB or 🎃/💀
- Plyo Box or step
Dynamic Warmup
For movements below you will perform 10 repetitions of each movement 3xs through
- Alternating “Frankenstein” walk
- Quadruped “haunted” hip circles
- “Scorpion” stretch
- Reverse lunge to “haunted” high knee hip hug
- “Crazy” curtsy lunges
- Lateral straight leg “monster walk”
Dynamic Warmup
For movements below you will perform 10 repetitions of each movement 3xs through
- Alternating “Frankenstein” walk
- Quadruped “haunted” hip circles
- “Scorpion” stretch
- Reverse lunge to “haunted” high knee hip hug
- “Crazy” curtsy lunges
- Lateral straight leg “monster walk”
The Workout that will Haunt You Later
For movements below, perform 10 repetitions of each movement x3 rounds
- Goblet squat to plyo box step up (if no access to plyo box exchange for goblet squat to forward lunge)
- Lateral lunge to curtsy lunge
- Rear foot elevated Split squat
- Single leg RDL
- Lateral bound to single arm reach
- Front to back monster walk
The Workout that will Haunt You Later
For movements below, perform 10 repetitions of each movement x3 rounds
- Goblet squat to plyo box step up (if no access to plyo box exchange for goblet squat to forward lunge)
- Lateral lunge to curtsy lunge
- Rear foot elevated Split squat
- Single leg RDL
- Lateral bound to single arm reach
- Front to back monster walk
BONUS! So Sweaty it’s Sweet
For each movement that’s an isometric hold, you will hold for 60 seconds.
Using a stopwatch to track time, when form compromises stop the clock to reset and finish where you left off with good form until full duration is complete.
- Standing banded knee tuck R & L
- Standing mini band lateral abduction hold
- Quadruped mini band glute kick back (band at middle portion of foot) R & L
- Split squat hold R & L
- Wall squat hold
- Prisoner kneeling to stand (this will be 10 repetitions per side)
BONUS! So Sweaty it’s Sweet
For each movement that’s an isometric hold, you will hold for 60 seconds.
Using a stopwatch to track time, when form compromises stop the clock to reset and finish where you left off with good form until full duration is complete.
- Standing banded knee tuck R & L
- Standing mini band lateral abduction hold
- Quadruped mini band glute kick back (band at middle portion of foot) R & L
- Split squat hold R & L
- Wall squat hold
- Prisoner kneeling to stand (this will be 10 repetitions per side)
