Trick or Treating Sets – Repeat Twice

Set 1: “Ghostly Gains” (Upper Body + Core)
1. Goblin Goblet Squats: Hold a weight at chest level, squat deeply, and drive up through heels.
2. Witch’s Wings (Renegade Rows): In plank position with weights, row one arm at a time.
3. Eerie Elbow Plank Hold: Hold a plank, keeping your core tight and back flat.

Set 2: “Pumpkin Power” (Lower Body + Core)
1. Jack-o-Lunge Jumps: Alternating lunge jumps, holding weights by your side.
2. Creepy Crawlers (Mountain Climbers): Fast-paced, driving knees to chest.
3. Pumpkin Pass Russian Twists: Seated, twist side-to-side holding a weight

Set 3: “Haunted HIIT” (Full Body Cardio)
1. Scarecrow Shoulder Presses: Standing with weights, press overhead, then bring weights down in front.
2. Zombie Deadlifts: Hinge at the hips, keeping a slight bend in knees, lowering weights just past the knees.
3. Ghost Get-Ups: Full-body exercise—lie flat, sit up, then stand up

Set 4: “Werewolf Workout” (Strength and Agility)
1. Werewolf Woodchoppers: Start in a squat holding a weight, twist and “chop” diagonally across the body. Alternate sides.
2. Beastly Burpees: Full burpee with a hop at the top. No weights.
3. Mummy March: March in place with straight legs

Set 5: “The Final Fright” (Core Burnout)
1. Skeleton Sit-Ups: Full sit-up, holding a weight above your chest. At the top, reach forward as if scaring off a “skeleton.”
2. Ghoul Glute Bridges: Lie flat on your back, holding a weight on your hips. Squeeze glutes as you lift hips.
3. Witch’s Windshield Wipers: Lying on back, legs straight up, rotate legs side-to-side in a controlled motion.

Spooky Relay Race 
• Divide into two teams
• Rounds:
1. Pumpkin Carry: Carry a medium weight (like a “pumpkin”) to a cone and back.
2. Spider Crawl: Bear crawl to a cone and back.
3. Scarecrow Skedaddle: Plyo/Running Raggedy Anns to a cone and back.

Cooldown

Corpse Pose: Lie on mats and focus on deep breathing.
Witch’s Cat-Cow Stretch: On hands and knees, alternate arching and rounding the back.
Ghostly Twists: Seated, twist gently side-to-side for a full-body stretch.