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October Trick & Treat Challenge: October 1 - 31
Join us every day in October for a Trick And Treat Fitness Challenge! Complete the exercises everyday- one trick and one treat. * Please complete the exercises at your own pace and adapt if needed. Do what you feel comfortable doing. Center for Health & Fitness Personal Trainers have created instructional vidoes on how to perform a plank, crunches, leg lifts, Russian twists and supermans.
CHF Trick & Treat Fitness Challenge
10/1 - Pumpkin push-ups (modified or regular): 30 seconds & Dead Bugs: 30 seconds
10/2 - Mummy Kicks: 30 seconds & Dracula Dips (tricep chair dips): 10 reps
10/3 - Witches Wall Sits: 30 seconds & Frankenstein Flex (curls): 10 reps
10/4 - Candy Crunches (crunches): 30 seconds & Scarecrow Squats: 10 reps
10/5 - Creepy Cardio (your choice: walking, steps, biking, swimming, etc.): 5 minutes
10/6 - REST
10/7 - Zombie Mountain Climbers: 30 seconds & Werewolf Raises (lateral raise): 10 reps
10/8 - Planks-O-Lantern (modified or regular): 30 seconds & Living Dead (Burpees): 30 seconds
10/9 - Boo-ty Blaster (lunge/squat combo): 30 seconds & Transylvania Twists (Russian Twists): 30 seconds
10/10 - Pumpkin Push-Ups (modified or regular): 1 minute & Dead Bugs: 1 minute
10/11 - Mummy Kicks: 1 minute & Dracula Dips (tricep chair dips): 12 reps
10/12 - Witches Wall Sits: 1 minute & Frankenstein Flex (curls): 12 reps
10/13 - Candy Crunches (crunches): 1 minute & Scarecrow Squats: 12 reps
10/14 - Creepy Cardio (your choice: walking, steps, biking, swimming, etc.): 10 minutes
10/15 - REST
10/16 - Zombie Mountain Climbers: 1 minute & Werewolf Raises (lateral raise): 12 reps
10/17 - Planks-O-Lantern (modified or regular): 1 minute & Living Dead (burpees): 1 minute
10/18 - Boo-ty Blaster (lunge/squat combo): 1 minute & Transylvania Twists (russian twists): 1 minute
10/19 - Pumpkin Push-Ups (modified or regular): 1.5 minutes & Dead Bugs: 2 minutes
10/20 - Mummy Kicks: 1.5 minutes & Dracula Dips (tricep chair dips): 15 reps
10/21 - Witches Wall Sits: 1.5 minutes & Frankenstein Flex (Curls): 15 reps
10/22 - Candy Crunches (Crunches): 1.5 minutes & Scarecrow Squats: 15 reps
10/23 - Creepy Cardio (your choice: walking, steps, biking, swimming, etc.): 15 minutes
10/24 - REST
10/25 - Zombie Mountain Climbers: 1.5 minutes & Werewolf Raises (lateral raise): 15 reps
10/26 - Planks-O-Lantern (modified or regular): 1.5 minutes & Living Dead (Burpees): 1.5 minutes
10/27 - Boo-ty Blaster (lunge/squat combo): 1.5 minutes & Transylvania Twists (Russian Twists): 1.5 minutes
10/28 - Pumpkin Push-Ups (modified or regular): 2 minutes & Dead Bugs: 2 minutes
10/29 - Mummy Kicks: 2 minutes & Dracula Dips (Tricep Chair Dips): 15 reps
10/30 - Witches Wall Sits: 2 minutes & Frankenstein Flex (Curls): 15 reps
10/31 - Candy Crunches (crunches): 2 minutes & Scarecrow Squats: 15 reps
