Halloween Intensity Interval Training Challenge

Join NBPL for their Halloween Intensity Interval Training for 20 days of "wicked' workouts from Oct 5-30th. Challenge yourself with various workouts for advanced and beginner participants.  Finish the 20 day challenge and receive a FREE t-shirt. For more information, stop by our Outdoor Fitness Area 

Catch up with the past workouts listed below. You have until Nov 6 to make up workouts.

Day 1: 10/5/2020

Spooktacular 7

7 Rounds, 7 Exercises, 7 Repetitions

  1. Squats 
  2. Lunges
  3. Pushups  (knee pushups)
  4. Tricep Dips
  5. Mountain Climbers
  6. Double Crunches
  7. Russian Twists (ab twist)

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Day 2: 10/6/2020

Potion No. 9

9 Rounds of 9 Reps

  1. Squats
  2. Lunges (Each side)
  3. Side Lunges (Each side)
  4. Step-up (Each side)
  5. Mountain Climbers (each side)
  6. Pushups (or knee pushups)
  7. Triceps Dips
  8. Double Crunches
  9. Russian Twists (Ab twists each side)

1 minute rest after each round

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Day 3: 10/7/2020

Witchcore

3 rounds of 13 Reps with10 seconds elbow plank hold 

  1. Crunches w/10 secs plank
  2. Bicycles w/10 secs plank
  3. Heel Touches w/10 secs plank
  4. Spread Eagle Situps w/10 secs plank
  5. Lyuing Leg Raises w/10 secs plank
  6. Lying Flutter Kicks w/10 secs plank
  7. Supermans w/10 secs plank

1 minute rest after each round

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Day 4: 10/8/2020

Hocus Pocus

As Many Rounds As Possible in 30 Minutes

  1. A Spell is Cast - 10 Jumping Jacks (or Side Step)
  2. Stir the Cauldron - 12 Clock Pushups - 12 am to 12 pm (or Knee Pushup)
  3. 3 Bad Witches - 10 total Alternating 3 Side Step w/ Hop or no Hop
  4. Flying Broom - 10 Squat Jumps (or Squat No Jump)
  5. Black Cat - 9 Burpees (or Pushup)
  6. Children - 60 seconds Sprint (or Marching in Place)

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Day 5: 10/9/2020

Friday the 13th

13 Rounds of  13,12,11,10,9,8,7,6,5,4,3,2,1 (Ex: Round 1-13 reps, Round 2-12 reps, Round 3-11 reps and so on)

  1. Prisoner Squats
  2. Walking Lunges
  3. Hand Release Pushups
  4. Toe Touches
  5. Frog Jumps

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Day 6: 10/12/2020

Creepy Cardio

Any Type of Cardio,

Time: Minimum 30 minutes

Maximum: 90 minutes

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Day 7: 10/13/2020

Wicked Workout

4 Rounds of 25 Reps

  1. Wide Sumo Squats
  2. Standing Calf Raise
  3. Two Minutes Running Place (or Marching in Place)
  4. Jumping High Knees (or Walking High Knees)
  5. Jumping Lunges (or Walking Lunges)

Rest 1 minute after each round

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Day 8: 10/14/2020

HIIT or Treat

Choose HIIT, step out of your box.

Choose Treat, stars in our box. (Or mix it up)

 

HIIT:

  1. Star Jumps
  2. Squat Jumps
  3. Quick Fleet
  4. Wide Pushups
  5. Pike Shoulder Press
  6. Inchworm w/ Pushups
  7. Bear Crawl
  8. Burpees
  9. Spread Eagle Situps
  10. Supermans

 

Treat:

  1. Side Steps
  2. Air Squats
  3. Marching in Place
  4. Knee Pushups
  5. Arm Circles
  6. Inchworm w/ no Pushups
  7. Mountain Climbers
  8. Burpees no Jump
  9. Crunches
  10. Bird Dog

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Day 9: 10/15/2020

HELLHOUND

  1. 6 Rounds, 6 Reps, 6 Exercises
  2. Shuttle Run 10 yards (or walking lunges)
  3. Alligator Crawl-each side (or bear crawl)
  4. Spiderman Pushup-each side (or knee pushup)
  5. Broad Jump Burpee (or step up)
  6. V-Ups (or toe touches)
  7. Side High Plank Hip Drops - each side (or elbow plank hip drops)

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Day 10: 10/16/2020

Freaky Friday

2 rounds of 22 reps

  1. Alternating Front to Back Lunges
  2. Squat to Tuck Jump
  3. Pushup to Inverted Pullup
  4. Bicep Curl to Tricep Kickback (find any weights that you can use, ex: rocks, jugs, cans, water bottles)
  5. Upright Row to Overhead Shoulder Press
  6. High Plank Knee to Elbow
  7. Donkey Kick to Fire Hydrant (Quadruped)
  8. Setup to Russian Twist
  9. Lying Leg Raises to Windshield Wiper
  10. Crunch to Heel Touch

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Day 11: 10/19 

Maniac Monday Cardio

Perform any type of cardio 

(Ex: Running, hiking, walking, swimming, cycling, etc)

Time: Minimum - 30 minutes

          Maximum - 90 minutes

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Day 12: 10/20/20

 Monster Mash

3 Rounds x 30 Reps with Shuttle Run

  1. Vampires - Shoulder Press
  2. Ghouls - Drop Lunge
  3. Zombies - Hammer Curl
  4. Wolfmen - Side Squat
  5. Dracula - Tricep Dip

Shuttle Run (or Walking Lunges) 10 yards x 5 *

Note: Use any weights you can find, ex. bands, rocks, jugs, bottles, cans     

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Day: 10/21/20

Halloween Core

4 Rounds of 31 Seconds

  1. Lying Flutter Kicks
  2. Lying Scissors
  3. Lying Windshield Wipers
  4. Alternating V-ups
  5. Bicycle Crunches
  6. Russian Twists
  7. Elbow Plank Walkup
  8. Side Plank Rotation
  9. Bird Dog
  10. Glute Bridge

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Day 14: 10/22/20

Haunted Mansion

3 Rounds x 12 Reps,

Ghosts - Pushups (or knee pushups)

Gravestone - Deadlifts

Crypts - Bicep Curls

Spirits - Tricep Dips

Tombstone - Pike Shoulder Press

3 mins Jumping Jacks (or Side Step)

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Day 15, 10/23/20

Jump Over The Grave

3 rounds x 12 reps 

  1. Alternating 3 Side Hop (or 3 side step)
  2. Butt kickers (or heel to glutes no hop)
  3. High Knees (or knee to chest no hop)
  4. Star Jumps (or sumo squats)
  5. Jumping Jacks (or lateral lunges)
  6. Box jumps (or step up)
  7. Jumping Lunges (or reverse lunges)
  8. Squat Jumps (or air squats)
  9. Broad Jumps (or forward lunges)
  10. Burpees (or push-up)

Rest 1 minute after each round

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