Workout of the Month: October 2020

exercise

Here in Austin, the summer heat has yielded to slightly cooler temperatures, making outdoor activities and workouts fun and enjoyable. As autumn rolls on, various observances, holidays, and small gatherings overtake evenings and weekend plans. Next up is Halloween! While it is tempting to want to indulge in fall goodies like candied apples and the bounty of Willy Wonka, I want to encourage you to use the fun of the season to break up your workout routine. 

At the Y, we believe that exercise is important to everyone across the lifespan. Participating in activities that foster healthy living is good for you, which benefits the entire community!

According to the Centers for Disease Control, individuals that are healthier create this benefit for the community in a variety of ways. For example, exercise boosts your immune system and can help slow the spread of colds and the flu, allowing those who need assistance the opportunity to receive care.

Fun Fact: Healthy communities also experience benefits like fewer sick days for employees, higher school attendance, and can improve inequity outcomes (Healthy People 2020-Office of Disease Prevention and Health Promotion).

The following no-equipment workout is set to a Halloween-themed playlist and is right at 20 minutes. It can be repeated and is family-friendly (be sure to treat it like playtime!), so get outside and bust a move!

Monster Mash – Warmup

  • March or jog in place  - 30 seconds
  • High Knees – 30 seconds
  • Toe touches – 30 seconds
  • Kicks – 30 seconds
  • Air Jump Rope – 30 seconds
  • Windmills – 30 seconds

Thriller  - Coordination and Large muscle groups

Be Warned- This is the full 6-minute version!

  •  Intro - Bear Crawl (40 seconds)
  • Verse 1 - Squats
  • Thriller Chorus – burpees (or jacks for smaller children)
  • Verse 2 – Squats
  • Thriller chorus and bridge – mountain climbers
  • Verse 3 – leg swings
  • Thriller Chorus – burpees or jumping jacks
  • Vincent Price Monologue – walking lunges (or stationary)
  • Be sure to take water breaks!
  • Black Magic Woman – Game!
  • If you are working out with kids, try just playing a game like Mother, May I, Simon Says, or Red Rover for the duration of the song!
  • Disturbia – Upper Body and core
  • Intro and verse 1 - Walk-outs 45 secs
  • chorus -Plank (from knees for small kids or on elbows)
  • verse 2 - Crunches
  • Chorus – walk-outs
  • Bridge - Push-ups (from the knees as a modification)
  • Chorus to the end – Skydivers
  • I Put a Spell on You – Cool down and stretch
  • Cat/Cow stretch
  • Child’s pose
  • Kneeling Hip Stretch
  • Kneeling hamstring stretch
  • Trunk rotations
  • Arm across chest
  • Standing forward fold

This workout is easy to follow and any movement can be substituted for an easier or tougher version! Set your playlist and get outside! This workout is adaptable to groups in case your health-conscious neighbors decide to join in!

Workout contributed by Leslie Jordan-Garcia, Youth and Family Program Director of East Communities and North Austin YMCA locations.

She is also a small-business owner and can be supported at www.FierceFitnessATX.com.

ABOUT THE AUTHOR

Leslie Jordan
All opinions expressed here are those of their authors and/or contributors and not of their employer. Any questions or concerns regarding the content found here may be sent to info@austinymca.org

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