The Sexy Halloween Costume Workout

SHAPE magazine

You work hard all year long to stay fit and healthy-and there's no better time than Halloween to show off your hard-earned results. So, if your Halloween costume leaves little to the imagination, check out this total-body workout from celebrity trainer Elizabeth Burwell. Whether you've planned a night full of tricks or treats (or both!), this wicked workout routine will tone up those hard-to-reach trouble spots and help you feel sexy and confident as you head out for the night.

How it works: Do these 6 exercises as a circuit, performing 6 repetitions of each exercise in succession. Complete a total of 6 circuits, resting 1-2 minutes between each one.

Note: All of these exercises should be so hard/heavy that you can only do 6! Happy Halloween!

1. Kettlebell step up onto bench: Stand with your right side next to a bench holding a heavy Kettlebell (~16KG) in your left hand, and place your right foot on the bench [A]. Press your right heel into the step and push your body up until your right leg is straight [B].

Lower your body back down until your left foot touches the floor, and repeat. Complete all 6 repetitions with your right leg, then do the same number with your left leg.

2. Renegade row: Grab a Kettlebell (~8KG) or dumbbell in your left hand. Place your right hand on a flat bench in front of you and get into plank position with your feet in a wide, supportive stance. Let the Kettlebell hang at arm's length, palm facing in [A].

Pull the weight to the side of your torso, keeping your elbow tucked close to your side [B]. Slowly lower back to the starting position and repeat. Complete 6 repetition on the first side and then switch to the other side.

Form check: Keep your hips level throughout the entire movement. You'll be tempted to twist!


3. Single-leg kettlebell lifts: Place a Kettlebell (14-16KG) on the floor in front of you and stand on your right leg with your left leg behind you, knee slightly bent. Bending forward at your hips, slowly lower your body until you're low enough to pick up the weight with the hand opposite of your standing leg [A].

Hold on to the weight as you push your body back to the starting position [B], and then lower again to return the weight to the floor. That's one rep. Complete all 6 repetition on one side before switching to the other leg.

4. Burpees: Stand with your feet shoulder-width apart, then squat and put your hands on floor in front of your feet [A]. Hop your feet back into plank position [B], do one pushup, and hop your feet forward again [A].

Jump up, catching air and raising your arms overhead. That's one rep. Complete 6 repetitions total.


5. Lunge with kettlebell chop: Stand holding a Kettlebell (8-10KG) in the left hand rack position with your right hand placed on top of the left. Step forward with your right leg and lower into a lunge. As you lunge, swing the Kettlebell to the outside of your right knee [A]. Let the weight help you swing back up to the starting position [B]. That's one rep. Complete 6 repetitions on each leg.

6. Single-arm dumbbell split snatch: Hold a dumbbell (15-20lbs) with an overhand grip in your right hand, and stand in a split stance with your left leg forward [A]. From there, jump and switch your legs as you try to throw the dumbbell at the ceiling (without letting go of it) [B]. Complete 6 repetitions on each side.

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