Harley’s Scary Fast Fat-Burning Workout

Halloween is upon us, which means many of us have ghosts, ghouls, witches, and mummies on our minds during this scary holiday. However, I think I have an even scarier concept—my seven scary fast workout moves! These exercises all target different parts of the body and can be done in a nonstop circuit. Try doing each for 15 to 20 repetitions. 

This workout is extremely efficient as it requires very little equipment and, if done back to back without much rest, your heart rate will be through the roof. The only thing scary about this workout is how great you’ll look when you’re done.

Skater lunge. Stand feet shoulder width apart. Step back with your right leg, dropping your right knee behind your left heel; then return to the start and alternate legs.

Alternating supine hamstring slide curls. Lay on your back on the floor, with your knees bent and a slide under each heel. Slide out your left heel till your leg is almost straight; then bring it back in and immediately do the same with the other leg. Keep alternating legs until you’ve completed the set.

Alternating bent over dumbbell rows. With a dumbbell in each hand, slide your hips back so your upper body is almost parallel to the ground. Slowly drag your left elbow up your left side as high as you can and then lower it back to the ground and then immediately do the same with the other side. Keep alternating until you’ve completed the set.

The Harley. Lying on the ground on your back, start with a dumbbell in each hand and your hips and arms up to the ceiling. Slowly bend your elbows and lower the dumbbells down on either side of your head as you lower your hips to the ground. Then raise the dumbbells back up as you raise your hips toward the ceiling.

Alternating jump lunges. Standing feet shoulder width apart, drop your right leg back down to the ground and explode up. Alternate sides. Keep jumping and alternating until you’ve completed the set.

Dumbbell curl press. Start in a standing position with your feet shoulder width apart, arms down your sides, with a dumbbell in each hand. Slowly curl both dumbbells up toward your shoulders, then press the dumbbells up toward the ceiling. Slowly do the same motion in reverse.

Twist plank. Get in pushup position with your hands flat on the floor, your toes on the floor, and your body in rigid plank. Slowly draw your right knee in towards your left shoulder and then return. Do the same on the other side and keep alternating until you’ve completed the set.

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