Creepin’ It Real On Your Total Gym

The chill is in the air and it’s a perfect time to spook your muscles with a Halloween themed workout that will have your entire body screaming for more! (That’s a scary thought right?!) Seasonal workouts can be extra fun! Especially knowing you might be sneaking more treats during this time! (I have to admit I love those little candy corn pumpkins!)

So let’s creep it real and spook up your muscles if you dare…


Ghosts, ghouls, goblet squats, oh my! Are you ready for a little Halloween fitness fun? I challenge you to five spooktacular Total Gym moves that will get you into the haunted holiday spirit.


Spook your hamstrings with this one!

Freaky Focus: strength, stability, and balance
Screamin Setup: Low-Med Level
Motion Potion: 10 reps/ leg, hold hand weights for an extra challenge

• Facing away from the tower, stand in a split stance with one foot at the bottom base and one on the glide board.
• Keep your core engaged and eyes focused to keep your balance as you slide the gb open and simultaneously hinge forward with a flat back aiming to reach towards your toes.
• Activate the hamstring of your supporting leg to return to standing & repeat the motion.


Dust off those cobwebs with this this creepy crawly upper body killer.

Freaky Focus: core, chest, shoulders, hips
Screamin Setup: Low-Med Level
Motion Potion: 10 reps each side

• Start in an incline plank position facing your tower with hands on glide board and feet parallel at bottom base.
• Keep your body positioned in a straight line from your head to your heels.
• Lower into a push-up and bring your right knee towards the same elbow aiming to give it a tap.
• Return to starting position and repeat on other side.


This ax-excellent move will work to chop right into your trouble zones.

Freaky Focus: core, hips, shoulders
Screamin Setup: Low-Med Level, cables connected
Motion Potion: 10 reps each side

• Assume a side kneeling positing on your glide board with the back cable placed in both hands.
• Chop the cable diagonally from hip to opposite shoulder while lifting and lowering the hips with the motion.
• Exhale and engage your core as you rotate.
• Return to starting position and then repeat on other side.


No hocus pocus here! This creepy mover keeps your muscles crawling.

Freaky Focus: abs, shoulders, hips
Screamin Setup: Low-Med Level, cables connected
Motion Potion: 10 slow & controlled reps

• Lie supine on your glide board with the head towards the tower and cables in each hand.
• Extend the arms straight out from chest and bend the knees 90 degrees.
• Press your spine into the glide board to keep your core engaged.
• Lower one leg and the opposing arm until they are hovering above the glide board.
• Return to the starting position, and repeat with the opposite side.
• Move at a slow, controlled pace and use your breath to initiate the movement.


This full-moon ritual will help recharge your entire body!

Freaky Focus: core, arms, shoulders, legs
Screamin Setup: Low-Med Level, cables connected
Motion Potion: 10 reps in each direction

• Lye supine on the glide board with both cables in hands.
• Extend arms and legs at an angle and keep them straight throughout the entire exercise.
• Keep the lower back imprinted on the gb so the core remains activated then begin to make full[moon] circles simultaneously with the arms and legs circling in the same direction.
• Modify by bending the knees.

Be sure to check out the video to see how these creepy exercises are performed on your Total Gym.

Train hard and have a creepin’ good time!


Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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