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Dan DeBaun, the creator of the workout, flexing while holding two dumbbells.

This perfect-for-Halloween circuit works your entire body — and will leave your muscles a little spooked. Complete the full circuit three to six times, performing each movement as many times as you can with excellent form for 30, 45, or 60 seconds. Rest for 15, 30, or 40 seconds in between each movement, and for one to two minutes after completing the full circuit.

The number of circuits you complete, as well as the duration of your work and rest times, will depend on your current fitness level. Listen to your body and remember to focus on quality of movement over quantity of reps.

The Workout

  • S: Squats
  • P: Pushups
  • O: Overhead press
  • O: Over-the-rainbow abs
  • K: Kettlebell swing (you can also substitute a dumbbell here)
  • Y: Your choice of abs


Dan DeBaun doing a squat.
  1. Stand with your feet hip width apart and planted firmly on the ground. Extend your arms in front of you or place your hands on your hips.
  2. Brace your core and bend your knees and hips to squat down, as if you’re going to sit on a chair, until your thighs are about parallel to the ground.
  3. Press through your feet to return to standing.


Dan DeBaun doing a pushup.
  1. Assume a high-plank position, hands slightly wider than shoulder width apart and arms extended, but not locked. Keep your body straight from your head to your heels.
  2. Engage your core and squeeze your glutes, as you bend your arms and retract your shoulder blades to lower yourself toward the floor. At the lowest point, your elbows will be at about 90-degree angles.
  3. Push yourself back to the starting position, maintaining a straight body from your head to your heels.

Overhead Press

Dan DeBaun doing an overhead press..
  1. Grab a pair of dumbbells at a weight you’re comfortable lifting for 15 to 20 reps.
  2. Assume an overhand grip of the dumbbells. Raise your arms out to the side to shoulder height, bending at the elbows so your arms form a 90-degree angle. Place your feet about hip width apart.
  3. Brace your core and glutes, then press the dumbbells straight over your head. Once your arms are straight overhead, slowly lower them back to your starting position.

Over-the-Rainbow Abs

Dan DeBaun doing over-the-rainbow abs.
  1. Lie down on a mat or soft surface. Elevate your legs, bending your knees just past a 90-degree angle. Keep your core tight and engaged.
  2. Extend your arms out to the side so they form a T. Grab a light-weight dumbbell in your right or left hand.
  3. With a slight bend, slowly raise the arm of the hand that’s holding the dumbbell. Bring your opposite arm up to meet it and carefully transfer the dumbbell to your other hand.
  4. Slowly lower your arm that’s now holding the dumbbell to the side while keeping your core steady.

Kettlebell Swing

Dan DeBaun doing a kettlebell swing.
  1. Stand with your feet about shoulder width apart and a kettlebell (or dumbbell) placed 1 to 2 feet in front of you. Hinge at the hips to reach down and grip the kettlebell.
  2. Tilt the kettlebell handle toward you. Quickly “hike” the kettlebell backward, high between your legs.
  3. Reverse the movement by powerfully driving your hips forward. Contract your glutes to come to standing as the kettlebell swings out in front of you.
  4. Once the kettlebell reaches its apex (about shoulder height), engage your lats to push it back down between your legs.
  5. Repeat for the allotted time, then, with control, “park” the weight in front of you.

Your Choice of Abs

Give your core an extra challenge by doing lying leg raises or bicycle crunches. Or alternate between the movements in each round of the circuit.

Lying Leg Raises

Dan DeBaun doing lying leg raises.
  1. Lie down flat on your back on a mat with your legs extended long.
  2. Keeping your legs straight, lift them all the way up to the ceiling until your glutes come off the mat.
  3. Slowly lower your legs back down until they’re just above the floor. (Note: Lower only as far as you go without arching your lower back; if you need to bend your legs to start, that’s more than OK. You could also start with single leg raises and progress from there.)

Bicycle Crunch

Dan DeBaun doing a bicycle crunch.
  1. Lie on your back on a mat with your knees bent and feet flat on the floor. Place your hands behind your head.
  2. Engage your core to raise your shoulder blades off the ground and lift your legs off the floor, bending your knees to 90-degree angles. Slowly pedal your legs in the air in opposite motions, bringing the elbow of your opposite arm to meet the opposite knee.
Dan DeBaun

Dan DeBaun is an AFAA certified group fitness instructor and a public relations specialist at Life Time.

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