Halloween Choreography

Music form Halloween 4 From Pure Energy 

Move: 360 Dumbbell Workout

1. Dumbbell Squats

• How to Do It: Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides or one dumbbell at chest level. Perform a squat, keeping your chest up and core engaged.

2. Dumbbell Bent-Over Rows

• How to Do It: Stand with feet shoulder-width apart, hinge at your hips, and hold a dumbbell in each hand. Pull the dumbbells towards your waist, squeezing your shoulder blades together.

3. Dumbbell Lateral Raises

• How to Do It: Stand with a dumbbell in each hand at your sides. Raise your arms out to the side until they’re parallel to the ground, then lower back down with control.

4. Dumbbell Deadlifts

• How to Do It: Stand with feet hip-width apart, holding dumbbells in front of your thighs. Hinge at your hips to lower the weights down your legs, then stand back up, squeezing your glutes at the top.

5. Dumbbell Glute Bridges

• How to Do It: Lie on your back with your feet flat on the floor and a dumbbell resting on your hips. Push through your heels to lift your hips, squeezing your glutes at the top.

6. Dumbbell Shoulder Press

• How to Do It: Stand or sit with a dumbbell in each hand at shoulder height. Press the weights overhead, extending your arms fully, then lower back to the starting position.

7. Dumbbell Mountain Climbers

• How to Do It: Get into a plank position with your hands on the dumbbells. Drive your knees towards your chest alternately, maintaining a strong plank position.

8. Dumbbell Russian Twists

• How to Do It: Sit on the ground with your knees bent and hold one dumbbell with both hands. Lean back slightly and twist your torso side to side, tapping the dumbbell on the ground beside you.

Structure

• Work: 60 seconds for each exercise
• Rest: 30 seconds between exercises
• Repeat: Complete the full circuit 8 times

Halloween 30:10 

Music Halloween 4 from Pure Energy GO Body Burn 360

Round 1

1. 1. Exercise 1 (45 seconds): Dumbbell Goblet Squat

1. 1. Exercise 1 (45 seconds): Dumbbell Deadlift

1. 1. Exercise 2 (15 seconds): High Knees (High-Impact)

1. 1. Rest (30 seconds)

Round 2

1. 1. Exercise 1 (45 seconds): Dumbbell Step-Ups (alternate legs)

1. 1. Exercise 1 (45 seconds): Dumbbell Sumo Squats

1. 1. Exercise 2 (15 seconds): Jump Squats

1. 1. Rest (30 seconds)

Round 3

1. 1. Exercise 1 (45 seconds): Dumbbell Reverse Lunges (alternate legs)

1. 1. Exercise 1 (45 seconds): Dumbbell Curtsy Lunges (alternate legs)

1. 1. Exercise 2 (15 seconds): Split Jumps (alternating lunges)

1. 1. Rest (30 seconds)

Round 4

1. 1. Exercise 1 (45 seconds): Dumbbell Bulgarian Split Squat (right leg)

1. 1. Exercise 1 (45 seconds): Dumbbell Bulgarian Split Squat (left leg)

1. 1. Exercise 2 (15 seconds): Fast Feet

1. 1. Rest (30 seconds)

Round 5

1. 1. Exercise 1 (45 seconds): Dumbbell Front Squats

1. 1. Exercise 1 (45 seconds): Dumbbell Side Lunges (alternate sides)

1. 1. Exercise 2 (15 seconds): Tuck Jumps

1. 1. Rest (30 seconds)

Round 6

1. 1. Exercise 1 (45 seconds): Dumbbell Single-Leg Deadlift (right leg)

1. 1. Exercise 1 (45 seconds): Dumbbell Single-Leg Deadlift (left leg)

1. 1. Exercise 2 (15 seconds): Broad Jumps

1. 1. Rest (30 seconds)

Round 7

1. 1. Exercise 1 (45 seconds): Dumbbell Walking Lunges (alternate legs)

1. 1. Exercise 1 (45 seconds): Dumbbell Hip Thrusts (on mat or bench)

1. 1. Exercise 2 (15 seconds): Frog Jumps

1. 1. Rest (30 seconds)

Round 8

1. 1. Exercise 1 (45 seconds): Dumbbell Squat to Calf Raise

1. 1. Exercise 1 (45 seconds): Dumbbell Lateral Lunges (alternate sides)

1. 1. Exercise 2 (15 seconds): Side-to-Side Shuffles

1. 1. Rest (30 seconds)

Round 9

1. 1. Exercise 1 (45 seconds): Dumbbell Pulsing Squats

1. 1. Exercise 1 (45 seconds): Dumbbell Step-Back Lunges (alternate legs)

1. 1. Exercise 2 (15 seconds): Scissor Jumps

1. 1. Rest (30 seconds)

Round 10

1. 1. Exercise 1 (45 seconds): Dumbbell Jump Squats (low impact if needed)

1. 1. Exercise 1 (45 seconds): Dumbbell Side Step Squats (alternate sides)

1. 1. Exercise 2 (15 seconds): Speed Skaters (explosive side-to-side jumps)

1. 1. Rest (30 seconds)