Hocus Pocus, I need Squats to focus.

Q-Glammy

10/13/2022

Pax- Ranger, Hawkeye, Puddin, & Luna

Warmup:              
Pamela Pupkin’s Halloween Workou

Stretch

The Thang:  EMOM (31 seconds, repeat 3x, then rest for 1 minute, then next set).

**Pick your poison- Should you choose to shorten your “rest” time, do Pumpkin Power Jacks.

Spooky Set 1

• Scary Squats
• Pumpkin Pushups
• BOO-ty bridges
• Zombie Run (Fast feet)

Spooky Set 2

• Scary Squats
• Duck from bats, side lunges (right leg)
• Duck from more bats, side lunges (left leg)
• Zombie Run (Fast feet)

Spooky Set 3

• Scary Squats 
• Demon Deadlifts
• Bewitching Bicep Curls
• Zombie Run (Fast feet)

Spooky Set 4

• Scary Squats
• Dracula’s Dark nights (good mornings)
• Corpse Crunches
• Zombie Run (Fast feet)

Spooky Set 5

• Scary Squats
• Frankenstine Chops (one dumbbell)
• Halloween Slashers (tricep kickbacks)
• Zombie Run (Fast feet)

Spooky Set 6

• Scary Squats
• Ghostly reverse flies (bent over)
• Dead Bugs
• Zombie Run (Fast feet)

Spooky Set 7

• Scary Squats
• Mummy Kick and Punches
• Skull Crushers
• Zombie Run (Fast feet)

Spooky Set 8

• Scary Squats
• Witch’s broom fly (front lunge with twist, right leg)
• Witch’s broom fly (front lunge with twist, left leg)

·      Zombie Run (Fast feet)

Inspiration- “If you want to succeed, focus on changing yourself, not others.” -unknown.