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No Tricks or Treats, Just Sweat & Squats!
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No Tricks or Treats, Just Sweat & Squats!

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)