Turning Horror Movies into Fitness
Spooky season is here! Horror movies are on the telly, pumpkin spice lattes, and the cupboards are stocked with sweeties for the Trick-or-Treaters. I love Halloween, it’s my Christmas, and I also love a theme! Let’s turn fitness into fun with some horror-themed exercises and make a circuit training workout to keep the ghouls away!
Alien (1979)
Ridley Scott (A fellow Geordie) directed the epic Alien (1979), which delighted horror and sci-fi fans alike with its tense atmosphere, legendary creature design, and the unforgettable chest-bursting scene. So how do we add this sci-horror classic to our workout?
Chest-Bursters
Take a single, heavy dumbbell and lie on a bench or fitness mat. Place the weight on your chest and, using a double grip, press the weight as if doing a chest press.
You’ve got it, we’re simulating Kane’s iconic death scene with chest-presses!
28 Days Later (2002)
When Danny Boyle’s 28 Days Later hit the cinemas late in 2002, our perspective on the traditional zombie changed forever. Now they can RUN! Okay, okay, “technically”, they’re not zombies, they’re “infected”, but the film spawned a shift in the zombie movie genre, with films such as [REC], Train to Busan, and Dawn of the Dead (2004) following the trend. It’s only right that we add some sprints to our horror circuit.
Zombies, RUN!
Ideally, a curved treadmill would be the best choice for the circuit, but any cardio equipment can be used for the purpose. No cardio equipment? Set up a space to make shuttle runs between two points (about 25m).
Texas Chainsaw Massacre (1974)
Infamous for being one of the scariest horror films of all time, Tobe Hooper’s The Texas Chainsaw Massacre is a psychological terror-ride which spawned one of horror’s great mascots in Leatherface. With one of the scariest endings in horror, The Texas Chainsaw Massacre continues to be a favourite amongst horror buffs across the world. To capture the essence of the movie in our circuit, we’re going to emulate the titular chainsaw, with some bent-over rows.
Chainsaw Rows
Grab your nearest medium-heavy dumbbell and a bench and let ’em rip. Remember to keep your core tight, your head up, and your elbows tucked in. Chainsaw noises are optional.
Paranormal Activity (2007)
I remember seeing this one in the cinema, and while the franchise would go on to be a lacklustre series (except for Paranormal Activity: The Marked Ones, which I really liked), there was one thing these movies always did very well: jump scares!
Jump Scares
We’re rebranding squat jumps! Perform a bodyweight squat and launch into a small, controlled jump. We’re looking for speed rather than height on this one; however, if you want to take it up a notch, you could always bring your knees up for a tuck jump.
The Black Phone 2 (2025)
One of my most anticipated horror movies of the year, The Black Phone 2, follows 20201’s The Black Phone, which quickly became one of my favourite Scott Derrickson movies (Non-horror fans may know him as the Director of Doctor Strange (2016)). The film’s trailer had Ethan Hawke’s “Grabber” menacingly skating over ice, which is enough of a prompt for me to add “Skaters” to this workout.
Skaters
Skaters are a continuous-movement bodyweight exercise that combines a quick squat with a side jump. For a bit of flair and increased difficulty, cross your inside leg behind the leading leg. Don’t forget to use your arms for balance, with your opposite arm raised to your leading leg (as pictured).
Skaters are great for coordination, balance, plyometric leg strength and cardio all in one. They are what I would consider a more advanced exercise, so if you’re unsure of the movement, start with a squat, then into a sidestep, and finally work your way up to the fluid movement of the exercise.
The Substance (2024)
Last year’s The Substance was a massive hit, winning an Oscar and receiving four more nominations, including Best Motion Picture of the Year. Fun fact, I wrote an essay on body horror when I was at university, and this was a gross delight to watch. The film follows Demi Moore’s Elisabeth, who takes drastic steps to cling to her beauty, youth and fame. That’s why I’m calling this one “The Final Bow”.
The Final Bow
The Final Bow is a rebranding of the equally strange-named exercise, the Good Morning. For this, you’ll need a barbell mounted on your shoulders. Keeping your legs straight, bend your torso forward until you are parallel with the floor, and return to the upright position.
This is an excellent exercise for the lower back and the hamstrings. Key points to remember are to ensure the bar isn’t too high on your back and not to go past parallel with the floor; otherwise, the bar can roll to your neck.
The Workout
For this workout, we’re going to do a circuit. SIX stations, SIXty seconds per station for SIX rounds! With one or two minutes to rest between rounds, you can get this circuit done in just under an hour. This is an exemplary circuit for one person, or if you’re an instructor, it could be a great Halloween-themed circuit to show your clients.
- Station 1: Zombies, RUN! (Sprints)
Equipment: Sprint Track or markers. - Station 2: Skaters
Equipment: None - Station 3: Chest Bursters (Single Dumbbell Press)
Equipment: A heavy dumbbell (a range of these for a class) - Station 4: Jump Scares! (Squat Jumps)
Equipment: None - Station 5: Chainsaw Rows (Bent-over Row)
Equipment: A medium-heavy dumbbell (A range of these for a class) - Station 6: The Final Bow (Good Mornings)
Equipment: Barbell with weight plates or a fixed barbell
Repeat six times, only resting at the end of a round. If you’re hardcore, only give yourself one minute, add a rest as a station and keep the circuit flowing.
Did you try any of these? Did you complete this workout? Comment below or on Instagram and tell us how you got on! The Fitshop team hope you all have a wonderfully spooky Halloween this year.
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